Getting better is simple, but getting back the desired weight is much more difficult. Happy Holidays with plentiful feasts, alcoholic and carbonated drinks, endless snacks on the run and dry food, unwillingness to have breakfast, as this will "badly affect the figure", and many other similar situations cause the scales to show at 5-10, or even 20-30 kilograms more than needed.

Today, for sure, even a child will answer that in order to lose weight, you just need to adhere to proper nutrition, exclude some products - and then life will literally become easier. But what does this phrase mean? And what are the basics? It's time to find out the answers to the questions of concern to many women and men!

Proper nutrition - how is it?

In short, this is the basis of a healthy lifestyle, on which not only weight directly depends, but also the physical and even psycho-emotional state. Nutrition is a physiological need that occupies the first stage, and all other human desires are already "repelled" from it (a kind of "pyramid of needs" by the American psychologist Abraham Maslow tells about this). Food is the cure for all diseases. But in recent times unfortunately it has become a cult.

Healthy nutrition implies the intake and assimilation of substances necessary to replenish the expended energy, regulate the work of all systems human body, restoration and construction of tissues.

The main principles of proper nutrition

Before joining a new one, healthy life it is necessary to study this issue in more detail. Once you grasp all the nuances, it is not difficult to understand how to handle food in everyday life. So, the basics of proper nutrition for weight loss:

1. A varied, balanced, fractional menu. Firstly, such a diet will not get bored, and secondly, it is a guarantee that the body receives all the substances it needs every day. You need to eat in small portions, keeping the main meals and adding another 2-3 additional (snacks).
2. Fresh food. With long-term storage, almost all of them lose their beneficial properties, so it is better to buy food daily.
3. The list of basic rules for proper nutrition for weight loss cannot exist without fresh vegetables and fruits. Due to their fiber content, they improve metabolic processes and have a positive effect on the digestive tract system. And vitamins and elements are necessary for assimilating food and strengthening the body's defenses.
4. Monitor the compatibility of products. Some of them cannot be consumed together, as this leads to the formation of a large amount of toxins and toxins in the body.
5. Change food according to the seasons. In summer, most of the diet should consist of food of plant origin, and in winter it is necessary to include foods containing fat and protein.
6. Learn to correctly calculate the required daily calorie intake. An imbalance in this matter most often causes the appearance of extra centimeters on the hips.

Place liquid in proper nutrition

Water plays a major role in the human diet. The basics of proper nutrition for weight loss include consuming enough fluid, namely 1.5 liters per day. It is advisable to consider only plain water.

In general, opinions about whether tea and coffee are considered the same liquid that a person needs are widely divided. Some say that this marketing ploy was thought out back in the 1990s, when bottled water appeared, and it needed to be advertised somehow. On the other hand, drinks such as coffee and tea (and the first of them should not be included in a "healthy" diet at all) accelerate the process of removing fluid from the body, and therefore none of the systems receives the necessary correct work water. However, it is best to stick to the position that tea is a complementary drink and a simple liquid is the main one.

You can drink water any time you want. It is recommended to drink the first glass immediately after sleep, on an empty stomach.

The basics of proper nutrition for weight loss in schemes

To date, a lot of systems have been developed, there are a huge number of recommendations from specialists, and a person only has to choose the option that best suits his lifestyle. Let's consider several schemes of proper nutrition to make it easier to understand how to proceed.

Scheme No. 1.

Meals
	Oatmeal porridge. Mug of green tea. Apple.
	A mug of low fat drinking yogurt. Peach (2 pcs.).
	Boiled rice with baked fish. Tomato and cucumber salad with flax seeds and one tablespoon of olive oil.
	Fresh mashed carrots with honey.
	Boiled chicken fillet baked in orange and honey marinade. Boiled broccoli. A glass of green tea.

Scheme No. 2.

Day of week
Monday		Rice soup with green peas and squid.	Vegetable stew.
	Curd.	Oven-baked vegetables with meat.	Chinese chicken breast with boiled rice.
	Omelet with vegetables.	Casserole with buckwheat and fish.	Fish cakes.
	Oatmeal porridge with nuts and fruits.	Vegetable soup with chicken.	Stuffed zucchini.
		Fish pudding.	Pink salmon steak.

Table 2 does not describe snacks, the menu does not even include teas. This does not mean that they should not be. Light foods are great for snacks: fruits, vegetables and salads from them, sour milk drinks, diet cookies. It is also important not to forget about tea and plain water.

The third scheme is not a menu, but only a system that contains the basics of proper nutrition for weight loss.

Eating			Products
		You must drink tea, coffee or juice in an amount of no more than 500 ml.
			Boiled egg and porridge (150 g)
Fourth		Water, coffee, juice or tea (up to 500 ml).
		Water or tea (500 ml).	Mushrooms, vegetables or salad from them (200 g), lean meat or fish / seafood (100 g).
		Tea or juice (0.5 l).	The same as at 2 pm: carbohydrate (200 g) and protein (100 g) food.
		200 ml of kefir, milk or fermented baked milk.	100 g of cottage cheese or other protein foods.

The calorie content of such a diet is about 1300 kcal.

What do nutritionists recommend for losing weight with proper nutrition?

Many people refuse breakfast for the reason that, in their opinion, it can make you fat. This theory needs to be thrown out of my head, since it is the most important meal of the day, and without it, the basics of proper nutrition for weight loss cannot be considered. The nutritionist recommends:

1. Be sure to have breakfast
2. Do not strictly limit the consumption of foods, even sweets do not need to be abandoned forever.
3. Diversify the menu as much as possible so that it is balanced, nutritious and not boring.
4. Not starving is stressful for the body.
5. Include more fruits and vegetables on the menu.
6. Consume citrus fruits and pineapples, as they have the ability to burn fat.
7. Refuse too fried, salty, fatty and smoked foods.
8. Remember to drink plain water.

The basics of proper nutrition for weight loss: menu

This table shows what meals you can eat during the day.

Eating	Option 1	Option 2	Option 3	Option 4	Option 5
	Yoghurt-drenched cereal, fruit and coffee / tea.	Rice porridge with dried fruits and green tea.	Buckwheat salad and tea.	Oatmeal with baked apple and tea / coffee.	Cottage cheese casserole and toast with butter, juice or green tea.
	Yogurt and walnuts.	Banana and kefir.	Rosehip broth and cottage cheese.	Apple and yogurt.	Banana and yogurt.
	Fish soup, stewed vegetables, boiled chicken breast, compote.	Vegetable soup, goulash, mashed potatoes, juice, vegetable salad.	Dark rice, cereal soup, baked fish, vinaigrette.	Borsch, buckwheat porridge, chicken cutlet, compote.	Cabbage soup, fish cutlet, mashed potatoes, juice.
	Yogurt or cottage cheese.	Cocoa toast, cottage cheese.	Yogurt with figs or dried apricots.	Fruit salad, crackers.	Dried fruits with nuts and yoghurt.
	Vegetable salad with grilled fish, yoghurt.	Vegetable stew with fish and bran bread, tea.	Chicken fillet with vinaigrette, green tea.	Vegetable stew and ham, tea.	Steak with vegetable salad and green tea.

Food preparation method and its role in good nutrition

The main nutritional rules described above also include special methods of cooking. So, it is better to refuse to use pans altogether, because overcooked food has a bad effect on the stomach and liver. A multicooker, double boiler, air grill and a simple saucepan are ideal cooking helpers. You can also bake food in the oven.

Conclusion

It is not difficult to remember the basics of proper nutrition for losing weight for women, but the result after switching to a healthy menu will be felt very soon, and you can notice it not only in figure, but also in general condition health.

Work gastrointestinal system plays crucial role for the whole organism, although many people do not know about it. The strength of immunity mainly depends on it, because protective cells originate precisely in this organ. Eating right means inside and out!

Losing weight up to 5 kg in 7 days.
The average daily calorie content is 750 Kcal.

There are many different techniques transformation of the figure. But, alas, many of them, after losing weight, provoke its reverse set. It turns out a vicious circle. It seems that you are only doing what you are losing weight (or rather, trying to do it). Especially strict diets are generally hazardous to human health. It is also worth focusing on the fact that special methods of losing weight do not always take into account the individual characteristics of the body. What helps one person to lose extra pounds may not work at all for the second.

Much more correct, as noted by many nutritionists and doctors, instead of looking for another miraculous way to pay attention to a diet for correct weight loss.

Diet requirements for proper weight loss

To eat healthy and rationally, while getting rid of excess weight (if necessary), you need to consider the following principles.

Diversify your diet with a large number of vegetables and fruits, focusing on non-starchy ones (moreover, there should be an order of magnitude more vegetable products). Spoil your meals with a variety of greens. It is rich in vitamins, minerals and fiber, useful not only for weight loss, but also for overall health.

We all know to drink enough water. This is true, but you should not get carried away too much. Two liters of water per day is usually sufficient. More fluid can lead to swelling. This condition is harmful for both appearance, and for the body. Water in the right amount will help to establish digestive processes and have a beneficial effect on the appearance. It would be a very correct decision to limit as much as possible in the diet drinks that contain unnatural sugar, caffeine and various chemical additives.

Of course, it is worth cutting down on such high-calorie foods as buns, cakes, cookies, sweets and their other relatives. But to complete rejection from a sweet diet for proper weight loss does not appeal. With prolonged use, this can cause a decrease in mental and physical abilities, especially if previously sweets were in your menu in considerable quantities. Allow yourself your favorite foods, but in moderation and at the right time (in the morning). By the way, not all sweets are equally harmful to the figure and contain high calorie content. Instead of fat and high nutritional value cakes, try eating some marmalade, marshmallow, or marshmallow. Natural honey, dried fruits, and jam are also excellent at discouraging cravings for harmful sugars. Eat them instead of the next portion of cake and it is likely that the next time you want to eat something sweet, you will gladly prefer them.

Eat porridge more often. Some people believe that cereals contribute to the acquisition of extra pounds. But why get better if porridge is boiled in water and consumed in moderation? For example, a serving of oatmeal with slices of bananas or your favorite dried fruits, on the contrary, will help, by saturating the body well, rather get closer to the desired figure. Don't like oatmeal? No problem. A great start day can be rice with natural honey or buckwheat with a small amount of carrot and onion frying. If you want, you can recharge with a protein component. Good choice there will be an omelet with vegetables or just boiled eggs.

For lunch, you can eat protein and carbohydrate products together. For example, eat buckwheat porridge or boiled rice in the company of fish or chicken cooked without adding oil. Also, don't forget to include non-starchy vegetables in your lunch. More often, liquid meals, such as low-fat vegetable-based soup, are worth eating for lunch. This is both good for the stomach and helps not to absorb more food during the next snack, ensuring faster satiety.

Try not to eat after 18:00 (or at least 17:00). This practice will surely help you to throw off excess weight, and waste to sleep with a full stomach will not lead to anything good. If lunch was long ago, and it was not possible to have a snack in the evening on time, you should not starve yourself. Arrange more from time to time late supper quite acceptable. But when shifted to the night time, it should acquire even greater lightness and, accordingly, lose calorie content. Vegetable salad, steamed or stewed vegetables, or some low-fat (optionally low-fat) cottage cheese are good choices. If there is no acute feeling of hunger, limit yourself to a glass of kefir. In general, at normal dinner time, try to make it protein-vegetable. For the first component, a wonderful solution would be meat, fish, seafood, eggs (if you did not eat them for breakfast), cooked without adding oil, or cottage cheese and other dairy products with low fat content.

It is no secret that physical activity also helps to lose weight. This situation is especially significant for people with sedentary work and those who, due to constant employment, cannot find time for full-fledged sports training... Try to be active at least on weekends. Go to the pool, ride a bike, dance (even in a nightclub, combining business with pleasure). Muscles are known to weigh more than fat. Make them work and grow in the right way.

It is very important to eat mindfully. When you eat, you need to focus on the food you consume. Watching TV, reading, talking at the table very often lead to the fact that the human brain does not have time to catch the signal of satiety, and you overeat again and again.

Learn to replace products. Many high-calorie foods can be found with counterparts that have a much lower nutritional value, while at the same time being significantly more beneficial to health. For example, it is quite possible to replace fatty pork with chicken or beef, heavy cream or mayonnaise - with natural yogurt or kefir, sunflower oil - with olive fruit products, sugar - with honey or at least a sweetener (but it is better not to overuse it).

It is worth minimizing the amount of alcohol you drink. Naturally, to say unconditionally there is no such type of product in modern world difficult, and many simply do not want to do it. In this case, when you want to drink something from alcoholic beverages, make it a rule to choose the least energetically significant options. For example, dry wine... And don't consume more than a glass or two at a time. Would you like a beer? Allow yourself it, but in the amount of one jar. Moderation is important. But what is better to abstain from in terms of alcohol altogether is from liqueurs, which contain an abundance of sugar and are very high in calories. Does it make sense to save calories in your diet so that you can instantly make up for them with a small amount of some liquor or sweet champagne?

It is very important to cut back on portions. It is recommended to eat fractionally and not eat more than 200-250 g of food at a time. The ideal diet plan for proper weight loss is 3 main meals and 2 light snacks in between. This will prevent sudden changes in blood sugar levels, which in turn provoke acute hunger, and often overeating. A little psychological trick: take a smaller plate than you are used to (for example, dessert). If you put the recommended amount of food in it, it will appear full, and thus psychologically it will be much easier for you to get used to smaller portions.

Snack on vegetables, fruits, dried fruits, low-fat dairy and fermented milk products.

Don't go to the grocery store with an empty stomach. Otherwise, there is a high probability of buying those products that you do not need at all and which you were not going to purchase. Try to at least roughly pre-plan your menu (especially if you have just switched to proper nutrition) and go shopping, writing a list of the necessary foods in order to avoid unnecessary food temptations.

To evaluate the menu, calculate the calorie content of your diet. If you are far from the recommended figures, at least in the beginning it is still advisable to weigh how much and what you eat. Later, for sure, you will be able to determine the calorie content almost by eye, understanding how much and what products you can eat, and what it is better to refrain from. Of course, it is better to calculate the calorie content of the diet, taking into account your lifestyle, age and physical activity. There are a lot of calculators on the Internet that allow you to do this. In short, to lose weight, the average lady needs to consume 1200 calories per day. For men, this figure can be increased to 1500 units. When you reach the desired weight, just slightly increase the calorie intake (controlling the movement of the weight arrow so as not to overdo it) and try to eat, keeping in mind the basic principles of a diet for proper weight loss. She is the road to health, beauty and longevity.

Diet menu

Approximate diet diet for proper weight loss for a week

Monday
Breakfast: a portion of oatmeal, cooked in water, poured over 1 tsp. honey.
Snack: banana.
Lunch: boiled chicken breast and a serving of raw vegetable salad with plenty of greens.
Afternoon snack: a glass of kefir or natural yogurt.
Dinner: cottage cheese with a fat content of no more than 5% and an orange or a few tangerines.

Tuesday
Breakfast: buckwheat stewed with your favorite vegetables.
Snack: 2 medium-sized apples.
Lunch: boiled or baked beef and a salad of white cabbage and fresh cucumbers.
Afternoon snack: some low-fat cottage cheese.
Dinner: stewed fish with herbs; grapefruit for dessert.

Wednesday
Breakfast: boiled rice and vegetable salad.
Snack: 50 g of walnuts, which can be seasoned with a little natural honey.
Lunch: boiled veal and vegetable salad.
Afternoon snack: a glass of low-fat natural yogurt.
Dinner: 2 boiled eggs and fresh tomatoes.

Thursday
Breakfast: wholemeal pasta mixed with a little low-fat cottage cheese.
Snack: small apple and banana salad.
Lunch: boiled or stewed beef plus any non-starchy vegetables.
Afternoon snack: a glass of pure milk or tea with milk; a handful of dried fruits of your choice.
Dinner: boiled shrimp (or other seafood you like).

Friday
Breakfast: boiled rice (brown is better) and a piece of baked fish.
Snack: 2 tbsp. l. honey and unsweetened tea.
Lunch: stewed vegetables (with potatoes).
Afternoon snack: 1-2 boiled eggs.
Dinner: boiled chicken fillet and fresh cucumbers.

Saturday
Breakfast: oatmeal cooked in water or low-fat milk; favorite dried fruits.
Snack: salad of non-starchy fruits, seasoned with honey.
Lunch: low-fat meat broth plus a piece of meat with vegetable salad and herbs.
Afternoon snack: a few slices of low-fat cheese and a glass of kefir.
Dinner: a portion of low-fat curd.

Sunday
Breakfast: boiled or baked potatoes and other fresh non-starchy vegetables in the form of a salad.
Snack: large apple.
Lunch: boiled beef and any citrus for dessert.
Afternoon snack: a glass of yogurt.
Dinner: low-fat cottage cheese.

Diet contraindications

Contraindications for adhering to a diet for proper weight loss are considered only pregnancy and lactation (when it is not necessary to reduce the caloric intake of the diet so much), and diseases in which special nutrition is required.

Benefits of a diet for proper weight loss

A diet for proper weight loss has many benefits.

1. Habits are developed rational nutrition that will surely help you maintain your new weight in the future. After all, you do not just eat a few foods, severely limiting yourself in order to get rid of the hated pounds, but learn to eat wisely.
2. This food is good for your health.
3. The choice of products is wide. Show your imagination, cook, and the diet will surely not bore you.
4. Recommended products are rich in substances the body needs.
5. A diet for proper weight loss is also positively reflected in appearance. Remember: we are what we eat. Surely, you will notice pleasant changes in the condition of your skin, hair, etc.
6. You will not experience the weakness and apathy that often accompany many other weight loss methods.
7. You will be able to conduct a full active life, exercise.

Disadvantages of diet

• Probably, almost the only drawback can be called the speed of weight loss.
• Kilograms, as a rule, do not run away at lightning speed, but leave gradually, faithfully and reliably. But such a rate of weight loss may not be suitable for those who need a quick body transformation.

Re-dieting for proper weight loss

Repeat the diet with these principles, if you feel good, you can when you want and when your body needs changes again. After all, in general, this is a healthy diet, and not a strict cut in the diet.

Perhaps I'll start with what I have spoken and written about more than once: proper nutrition is not a diet and not a set of restrictions or prohibitions, but a balanced diet in which the body receives the "right" carbohydrates, fats and proteins in the required amount (not more and not less), which allows all organs and systems to work clearly and without interruption. Therefore, the menu of proper nutrition for weight loss should in no case be reduced to two apples and a glass of kefir, but should consist of 4-5 full meals with the necessary distribution of calories, as well as proteins, fats, carbohydrates (hereinafter - BZHU ).

Yes, the question that haunts many who wants to lose weight, I can’t ignore: “what’s wrong if, keeping within my 1200 kcal / day, I can also eat a roll / chips / hamburger / fried potatoes / sandwich with mayonnaise ... "Of course, following a simple logic (if you spend more kcal than you eat), the process of losing weight will go on.

But we should not forget the main thing: the level of our hormonal background depends largely on the amount of fats consumed (exactly those that our body needs most: nuts and cold-pressed oils, fatty fish) and for the most part these are non-animal fats ( = saturated fat), the consumption of which should be limited.

So, improper nutrition leads to insufficient / excessive production of one or another hormone, which in turn leads to the destruction of bone / muscle tissue, poor metabolism, problems with the reproductive system, etc. Now, I think, it is clear why you should not replace the menu of proper nutrition with bread, "Sneakers", sausage - you indirectly affect the work endocrine system, provoking disruptions in its work, i.e. incorrect production of hormones.

From "food junk" (fast food, all fried foods, mayonnaise salads, chips, buns, in a word, food high in fat and fast carbohydrates), the risk of developing gallstone disease increases by 80%! Why? .. It is crystallized cholesterol (90% of stones are made of it!) To blame.

Also, the lack of a proper diet causes the well-known syndrome of "lazy stomach" (heaviness, feeling of satiety, which is present for a long time (!), Constipation) and, as a result, the inability of bile to penetrate into the gastrointestinal tract (it stagnates in gallbladder, forming "crystals" - future stones).

This is all, returning to the question of why it is not worth it, keeping within "your 1200 kcal" and at the same time not gaining weight, to eat what you can regret very much in a few years (alas, this is an example of many relatives from my environment).

Proper nutrition: weight loss menu

Basis of the diet

Adhering to healthy eating, your diet should be based on vegetables, fruits, grains / legumes, lean meats, poultry, fish / seafood, and of course dairy products.

From this seemingly small list of products, believe me, you can cook whatever your heart desires. Moreover, to make it tasty, beautiful, healthy and without harm to the figure.

You can learn how to distribute calories throughout the day (and not only) from. Many aspects are covered there, so I will not repeat myself, I will dwell in more detail on the menu of proper nutrition for weight loss.

You can also calculate it yourself (which, by the way, are used by fitness gurus and nutritionists) your daily calorie intake... Remember that it is enough to create a 20% calorie deficit for weight loss. It is very important to stick to this number, it is 100% the guarantee of your success.

I propose to consider specific examples and variations, of course, with calorie counting and recipes for those dishes that do not belong to the category "just cut and cook" :)

Slimming menu. Day 1

Weekday menu

I will make a reservation right away: of course, it is not at all necessary to eat porridge for breakfast on Monday, if you have left or You can change the rations of days in places, I just suggest sample menu(but with a clear calculation of calories and the correct distribution of BJU during the day).

Yes, the menu, of course, also implies that many people simply do not have time to cook on weekdays. Therefore, it is better to cook breakfast porridge (or steam it with boiling water) in the evening. By the way, try not to use "quick" cereals, cook whole cereals: this is both healthier and a feeling of satiety for a long time (because more fiber).

I advise you to cook meat, poultry or fish for future use (2 days). I also advise you to cook containers with snacks on the eve. It's simple, you just have to want and get into the rhythm!

Breakfast

• Porridge (40 g dry) to your taste: oatmeal / buckwheat / barley / wheat / corn / brown rice ~ 136 kcal(based on 340 kcal / 100 g)
• Nuts or pumpkin seeds (15 g) ~ 83 kcal
• Dried fruits (e.g. dried apricots, 20 g) ~ 44 kcal
• Boiled egg, 1 pc. (optional) ~ 80 kcal
• A cup of tea (0 kcal) or coffee with milk (50 ml) ~ 30 kcal

Total breakfast = 381 kcal

Snack 1

• Cup (250 ml) kefir or fermented baked milk ~ 142 kcal OR soft curd 4% (no fillers, 150 g) ~ 129 kcal
• A small handful of nuts (10 g) ~ 55 kcal
• Apple (150g) ~ 70 kcal

• Soft cottage cheese 4% (150 g) ~ 129 kcal
• Whole grain crisps * (2 pcs = 10 g) with cheese (20 g) ~ 100 kcal

* It is not necessary to eat everything at once, you can “remove” those positions that are not of interest to you, or replace them with similar products (for example, replace the apple with nectarine, carrots, strawberries, persimmons, etc.).

Total snack = 229-267 kcal

Dinner

• Oven-baked chicken breast / turkey (either pan-braised or steamed, 200 g) ~ 224 kcal
• Rice red "Ruby" or black * (50 g dry) ~ 181 kcal
• Vegetable salad with olive oil (cucumber, tomato, pepper, greens, radish, 200 g) ~ 100 kcal

* Rice can be replaced with any other cereals / legumes of your choice (buckwheat, barley, pearl barley, lentils). You can refuse altogether if you are sure that the salad will be enough for you.

Total lunch = 505 kcal with rice (324 kcal without rice)

Snack 2

• Fresh vegetables or fruits with a low glycemic index - at the very bottom of the page (I recommend an excellent salad: carrots, green apple, celery root 150 g) ~ 48 kcal
• Curd casserole (no sugar; 150 g) ~ 141 kcal

Total snack = 189 kcal

Dinner

• Fresh vegetables, herbs (sliced ​​or salad, 200 g) ~ 80 kcal
• Fish baked with thyme and rosemary (pink salmon (142 kcal / 100 g), chum salmon (138 kcal / 100 g), tuna (101 kcal / 100 g), mackerel (191 kcal / 100 g), 150-200 g ~ 280-380 kcal(depending on the type of fish)

Total dinner = 360-460 kcal

In total, 1664 kcal per day (I summed up the calorie content of all meals without refusing any products on the menu, taking into account the calorie content based on the maximum portion).

Agree, the portions are rather big, there is always an alternative (you can refuse from some positions, replace or eat less so as not to overeat), and most importantly - you are full and happy all day, and each calorie is in its place!

Slimming menu. Day 2

Weekday menu

"Other" types of flour (flaxseed, spelled, chickpea,) will help you diversify yours and make them as useful as possible. It is advisable not to use premium wheat flour when losing weight (it is a "fast" carbohydrate, and besides, it is a "dummy" - there is no benefit or fiber in such flour).

Come up with salads by combining different vegetables (and fruits!), Herbs (radishes, celery, cabbage, seaweed, arugula, grapefruit, pomegranate, types of lettuce).

Learn to "deceive" your body: asks for sweets for dinner - prepare a "sweet" salad of apple, celery root and carrots (you can season with soft cottage cheese / natural yogurt or a spoonful of olive oil) ~ 50 kcal / 100 g. Also using, for example, you can make a sweet omelet. And if you add a little coconut or poppy seeds, cottage cheese, fiber or bran to it, you get a kind of "evening treat" without harm to your figure :)

By the way, fiber (1-2 tablespoons) or (what is it) can also be added to kefir, cottage cheese, fermented baked milk, their calorie content can be ignored (the body does not process coarse fiber, but uses it as a "brush" and removes it along with slags and toxins).

I think it's hardly worth repeating about the simple rule “if you want to eat, drink some water”, everyone has heard about it. When eating fiber, be sure to drink more!

If you have recently been thinking about how to lose weight on proper nutrition, as well as about the principles of proper nutrition for weight loss, then it's time to study the issue deeper. PP advocates know that eating the right diet is ideal for weight loss. Adhering to the established regime once and for all, you can lose weight by pp in a month up to 5 kg! Moreover, this will happen by itself - without restrictions, monotony in the diet, irrepressible appetite and desire to give up everything. For example, many can lose weight with a calorie norm of 1400-1500 kcal (and this is a lot - a lot of tasty things can be cooked), there is even

Briefly about the basic rules of PP

The basics of proper nutrition are a topic for a separate article. But before moving on to losing weight with this lifestyle, remember what the PP itself is based on. There are only 3 main rules:

• variety of diet;
• control of calorie content and balance of proteins, fats and carbohydrates ();
• compliance with the regime.

It is obvious why a wide variety of foods should be present in the daily menu - this is how the body receives important substances. And having received everything we need, our body will not send signals to the brain “eat candy” or “how to live without chocolate”.

The easiest way is to think over the diet in advance by making a list of foods for proper nutrition, and make supplies for at least a week.

However, even with the right food, you can gain weight if you exceed your calorie intake or incorrectly calculate the balance of proteins, carbohydrates and fats. This is where it becomes clear why any principles of PP for weight loss should begin with points about calorie control.

At first, you cannot do without a calorie calculator, keeping a food diary.

And most importantly - without constant weighing of ready-made food and products.

But after a couple of months or even weeks of constant practice, you will be able to evaluate the menu “by eye”.

Remember right away: the daily calorie content cannot be less than 1200: it is dangerous for both health and weight loss.

The PP mode, in short, looks like this: small portions 5-6 times a day, last meal 2-3 hours before bedtime... Be sure to drink clean water! This will exclude the appearance of a feeling of hunger, that is, the body will not turn on the "stock up for a rainy day" regime. And most importantly, the metabolism is accelerated, that is, our energy and need for calories increase.

The principles of good nutrition for weight loss

And now let's move on to the details of losing weight on pp.

We drink a lot of water every day. If you do not have problems with the kidneys and urinary system, then the minimum you need to drink is 1.7 liters. This speeds up all metabolic processes, removes various decay products. Sometimes modern man confuses hunger and thirst.

If after the last meal it has not yet passed 2 hours, and you want to eat again, drink a glass of water - most likely this is how the body will ask you to drink, not eat. If you don't have the habit of drinking clean water, be sure to work it out - this is 50% of success in losing weight! Special reminder programs on your smartphone, small bottles of clean water in your bag, backpack, on your desktop - just a week or two and you yourself will not notice how you are drawn in.

We keep the balance of kbzh... Both proteins, fats and carbohydrates should be in the diet. Do not focus on low-fat foods, berries, vegetables, whole grains.

We are not starving! Avoid long breaks between breakfast, lunch and dinner. Be sure to include 2-3 snacks.

We gradually reduce the volume of the stomach... Even if you eat only cabbage salads, but in basins, and you drink low-fat kefir or even the most useful one in liters, you can forget about losing weight. The volume of food at a time should not exceed 400 ml. Get yourself a 220ml cup and a small plate. Such a trick is also suitable - always eat only with a teaspoon. At first, you have to show willpower, but this takes 3 days - then the stomach itself will get used to such portions.

We buy groceries and plan our menu on our own... This way you will know exactly what you are eating.

We don't go to the store hungry... This commonplace rule is known to everyone, but we often forget about it, especially when we go to the supermarket after work - there is a very great danger of getting too much. If this cannot be ruled out in any way, remember the list of permitted foods! Write it down on your phone or carry a printout with you. And never buy something that is not on this list.

Cook, stew, bake... Any recipe can be adapted for PP - I understood this a long time ago. And even where frying seems to be indispensable, you can completely adhere to the principles of pp: buy a good frying pan with a non-stick coating or bake in the oven under the grill. The taste is not worse, but the effect is what we need.

Do not wait quick result ... Many go to become slim women at the PP tomorrow. This is often the mistake of beginners, especially those who were previously fond of diets. Proper nutrition is not a diet, it is a lifestyle where losing weight is a secondary goal, even more likely a side effect. The main thing is a full, energetic and healthy life. The optimal rate of weight loss is 0.5 kg per week! Such figures give a guarantee that fat is leaving, and it is leaving irrevocably.

We eat with pleasure! Don't get distracted while eating, don't chew on the go - organize your meal so that you can enjoy every bite!

Don't forget about sports- even the most minimal physical activity, combined with proper nutrition, will give excellent results: the energy level will increase, the metabolism will accelerate, if the muscles do not grow, then they will certainly tone up, even the mood will improve - after all, everyone is pleased to watch how the body changes, it becomes more strong, fit! It is not necessary to immediately rush to the rocking chair (although I like this approach and preferably with the purchase of a subscription for six months))) - you can go to the dances, download exercises from the Internet, just introduce walking into the habit.

How to make a menu for weight loss according to the principles of pp

Making a menu even for experienced people causes difficulties, so a little later I will definitely share detailed examples of menus for a day, for a week. (updated! there is for 1200 kcal, but for 1500), in the meantime, I will give general recommendations for each meal:

• breakfast should consist of complex carbohydrates and protein... Examples: porridge in water or milk with water (1: 1) with the addition of berries and cottage cheese; whole grain pasta with grated cheese (choose one with a lower percentage of fat); omelet with vegetables. Such a popular one nowadays is the ideal option. Tea, natural coffee without sugar is also possible;
• snack (not earlier than 2 hours)- some complex carbohydrates, fats. For example: apples, a handful of nuts;
• during lunch, you can and should eat proteins, fats, and carbohydrates. Most importantly, control the portion sizes;
• the next snack is better for protein- cottage cheese with berries, a cocktail of kefir, cinnamon and even a small piece of banana; coffee or tea with some kind of cottage cheese dessert;
• we plan dinner so that it consists mostly of protein products... The most ideal option is a fresh vegetable salad seasoned with unrefined vegetable oil and a piece of boiled or baked sea fish.

It's easier to think over the menu in advance, stock up on food and cook according to the plan. Then there are fewer options for disruption. We compose this menu so that the balance of KBZHU is observed perfectly.

The Pros of Proper Nutrition for Losing Weight

1. no hunger, because we eat a lot, often, and most importantly - delicious;
2. there is no need to give up sweets - there are hundreds of excellent low-calorie desserts, recipes for which we also have on our website. However, almost all of your favorite foods can be cooked more healthy;
3. with such weight loss, not only does the figure decrease and cellulite goes away - hair, skin and nails are healed, you even start to look younger;
4. there is a real budget saving, because proper nutrition for weight loss, the principles of which we are considering, are simple, affordable products. Many, until they get to practice, are afraid that pp products are something special from the VIP departments of expensive supermarkets. Then they realize how wrong they were, but because of this prejudice, I personally postponed a healthy life in a slender body for several months.

How much can you lose weight by PP in a month

And now to the most important - what results can be expected by adhering to the principles of good nutrition for weight loss. I wrote above that ideal result - minus a pound per week, that is, 2-3 kg per month... Therefore, if somewhere they tell you how to lose 10 kg on proper nutrition, then this is either pure water quackery, or you misunderstood something and it comes about a much longer period than a month.

Understand again: it is impossible to lose weight quickly by PP! But qualitatively (losing only fat) and forever - very real.

In the first 1-2 months, the weight loss can be more likely to reach 5-6 kg - this also leaves the water.

In general, I, like many, recommend focusing specifically on measurements, and even better on a photo, and not on the weights.

Moreover, if, in addition to PPs, you also went in for sports.

So, strength exercises in combination with an abundance of protein in the diet, they can even give you a plus on the scales, although it will feel like you have lost weight by sensations.

It is possible to lose weight without sports at all on PP, but still it is recommended at least minimum loads- the body will look more beautiful, fit. In addition, sports and building have exactly muscle mass one significant advantage that I, as a food lover, cannot but like - the more muscle we have, the more calories our body needs! That is, the more you can have all sorts of sweets. I agree, this is a slightly dubious advantage, but it warms the soul during squats with a barbell or leg press))).

If you not only read all this, but also put it into practice, be sure - a quality weight loss without any restrictions is guaranteed!

Useful video about proper weight loss

This video briefly describes the basic rules for successful weight loss on PP:

Olya Likhacheva

Beauty is like a precious stone: the simpler it is, the more precious :)

Support normal weight, which corresponds to the physique, age, state of the body, is important and necessary. This is important not so much for external attractiveness as for maintaining the functionality of the body, strengthening health, and longevity. There is a huge amount of information on healthy ways to lose weight. To achieve and maintain a positive result without harm to health, learn to analyze weight loss options and choose the right ones.

Weight loss diet

No matter how much newfangled weight loss products are advertised, you should not rely on their miraculous power. Miracles have to be done by your own actions. The basis of losing weight is unshakable - proper nutrition and physical activity. All this can be organized at home and dealt with extra pounds on one's own.

The way to get rid of excess weight is long and difficult, everyone has their own, so it is individual. There are no ideal options for losing weight. the main task losing weight - have the right psychological attitude, clearly see the goal and not give in to difficulties, stock up on endurance and good mood... A properly organized process of losing weight for everyone can be an exciting learning, self-development, self-education.

To formulate a diet, a specific goal is important - how many kilograms you need to lose, and what parameters you need to come to. Body weight is not the only indicator that needs to be monitored. Chest, waist, hips are equally important. You need to make all the necessary measurements and fix them, you can take a photo With regular execution physical exercise adipose tissue leaves, and muscles begin to grow, therefore, at a certain stage, the mass may increase or remain unchanged. A decrease in volumes is a more indicative and significant result.

Nutritionists advise anyone starting a healthy weight loss diet to keep a food diary and plan all meals. For the transition to proper nutrition, consider the general rules. Necessary:

1. Determine the number of meals and portion sizes.
2. Make up a diet and strictly adhere to it.
3. Leave enough protein in the diet. This is important for maintaining muscle health. They are the main fat burners, and muscle loss should not be tolerated. Protein food contributes to the maintenance of healthy skin, which must maintain firmness and elasticity while losing weight.
4. Organize a drinking regime (about 2 liters of clean water).
5. From the diet for the time of losing weight, categorically exclude sweet pastries and any other junk food.
6. Choose the right dietary food - tasty so that you can enjoy it. Understanding how much vital energy and benefits it will bring to the body will make eating healthy food a good habit, a way of life.
7. Weighing and measuring volumes will help control the effectiveness of the weight loss program. This procedure should be done once a week. Do not be nervous and worried once again. It is better to rejoice at even the smallest victory, to praise yourself for perseverance and dedication.

It is necessary to part with some products and dishes for a while, and in the future, reduce their consumption to a minimum. Foods that interfere with weight loss:

• salt, sugar;
• white bread, muesli;
• White rice;
• confectionery;
• mayonnaise, margarine, ketchup, sauces;
• sausages, canned food, any semi-finished products;
• hard cheese (fatty);
• sweet dairy products;
• meat broths;
• fast food;
• carbonated drinks;
• packaged fruit juices;
• alcohol.

Proper nutrition

A person can get nutrients exclusively from food. They are necessary to maintain the vital activity and vitality of the body, from which it draws energy, with them it is restored. How to start eating right? You will need diet planning and analysis, eating on a schedule and keeping a diary. What information to analyze in the diary:

1. Write down the time of all meals and the "menu" of the meal (even if it is a crouton with tea). It is so easy to determine how many times and what food has been eaten.
2. Record the amount of food eaten (approximate weight of dishes or pieces of "goodies").
3. Reason for eating. Everything is very clear with the main meals, snacks in between. And the rest of the times?
4. Calculate the calorie content of foods eaten per day. Calorie counters can be found on online sites. With them, it is easy to control the calorie content of the daily menu.

Analysis of the diet for several days will help determine the list of healthy foods. The transition to proper nutrition should be gradual. Replace fried bread with stewed or baked in the oven, sweet - with fruit, bread made of white flour - with bran or whole grain. Nutrition for weight loss does not allow you to feel strong feelings of hunger. This is stress for the body, it will begin to store, not give away. A glass of kefir at night will not do harm if the time for going to bed is later. And the sweet tooth can sometimes be allowed a spoonful of honey, a slice of dark chocolate. A positive attitude is more important.

Proper (or rational) nutrition involves only three main tasks. They must be taken into account and followed:

1. The daily calorie content should correspond to energy consumption.
2. Nutrition should be varied and balanced to meet the daily needs of the body for proteins, fats, carbohydrates, trace elements and vitamins.
3. It is important to follow the diet. It improves digestion, assimilation of eaten food, improves metabolism.

Slimming diets at home

Weight correction techniques have the richest arsenal of diets. None of them guarantee 100% results. Any diet means restrictions, violation of the postulates of rational nutrition, stress. Any organism is individual, it is difficult to predict its reaction to a stressful situation. Each diet has pros, cons, contraindications. An analysis of several popular diets for fast slimming:

• . Protein is the basis of the diet, and fats and carbohydrates are minimized. One of the most effective. Allows you to quickly reduce weight by digesting proteins, the body burns calories. There is no excruciating hunger. It has a lot of contraindications. A large amount of protein in food is additional load on the stomach, liver and kidneys, increased cholesterol levels, problems with blood pressure, joint diseases are possible.
• . The calorie content of food is reduced as much as possible. The diet lasts no more than three days. Weight loss is fast. The menu assumes strict adherence to the selected diet, it is not recommended to consume additional amounts of liquid, this provokes an even stronger feeling of hunger. Weight loss is largely due to fluid loss rather than fat breakdown. They arrange extreme diets no more than 1 time per month.
• . An interesting technique not only for losing weight, but also for cleansing the body. For 30 days, a person consumes only liquid dishes. In the first 10 days, the gastrointestinal tract is cleared, in the next 10 - the circulatory, respiratory and urinary systems. The last 10 days help cleanse the cells of the whole body from toxins and toxins. Weight loss - up to 15 kg. Long-term absence of solid food can lead to digestive problems.
• . They are simple in execution, do not require large budgetary expenditures. You need to choose one of the permitted products, which you can eat in any quantity. At the same time, the weight will decrease. Any mono-diet causes metabolic disorders, because the human body is adapted to digest a variety of foods. With its prolonged use, part of the digestive glands atrophies, which leads to impaired absorption of food. Side effects will be minimal if the diet is short-lived and a product suitable for a particular organism is selected.

Slimming product set

With a properly organized diet, the body receives all the necessary organic substances (or nutrients). It is important to keep their balance, calculate the amount and calorie content. The correct diet for weight loss should include:

• Proteins. These are basic substances. They regulate metabolic processes, from which the body is built. Lean meat, fish, eggs, cottage cheese and other dairy products are protein foods.
• Fats. Their number should be reduced, but not completely eliminated. They are important for building cells, they are the basis for the formation of many hormones. Omega 3, 6, 9 - healthy fats... There are many of them in sea ​​fish, seafood, olive oil.
• Carbohydrates. Energy source. For weight loss, simple carbohydrates (sweet, white pastries, potatoes) need to be replaced with complex ones (cereals, dark flour products).

It is important to include fresh vegetables and fruits in the diet. Spices and drinks are useful for losing weight. List of natural fat burners:

• all types of cabbage;
• grapefruits, pineapples, apples;
• figs;
• nuts;
• cinnamon;
• ginger;
• green tea;
• Red wine.

Weight loss nutritional menu

The best way lose weight - proper nutrition (PP). It offers a tasty, varied, inexpensive, affordable, balanced menu for the whole family that helps to reduce body weight and promote health. For most people who have struggled with overweight following the principles of PP, it became a way of life. General rules:

• cooking methods: boiling, steaming, baking, stewing;
• fresh vegetables and fruits should make up at least 20% of the daily diet;
• sweet fruits should be eaten in the first half of the day, sour ones - in the second;
• it is impossible to exclude fats from the diet, but they must be useful (from the group of unsaturated fatty acids), they contain salmon, trout, nuts, seeds, linseed oil, olive oil, avocado;
• consume "slow" carbohydrates;
• carbohydrates are suitable for breakfast and lunch;
• potatoes and pasta (from durum wheat) should be included in the menu with fresh vegetables, and not with meat, as separate dishes;
• proteins in the diet should be present daily (in the dinner menu, their presence is required);
• it is better to start your meal with a salad of fresh vegetables (if it is included in the menu);
• put food in small portions in small plates (it is advisable to weigh everything that was in the plate);
• total serving weight for main meals - no more than 350-400 grams;
• you need to eat slowly (the saturation center works after 20 minutes), focus on food, chew thoroughly;
• the break between meals should not exceed 3 hours, so there should be healthy snacks between main meals, the ideal option is breakfast, snack, lunch, snack, dinner;
• you can not skip the main meals;
• you can have breakfast 30 minutes after getting up, it is better to plan lunch between 13.00 and 15.00, have dinner no later than 2-3 hours before bedtime;
• the break between dinner and breakfast should be at least 12 hours, so it is unacceptable to gorge yourself in the evening (also because your metabolism slows down during a night's sleep);
• eating food at the same time improves its digestion and absorption.

How to compose

Before starting to draw up a menu of proper nutrition, you need to determine the energy costs of the body. The total calorie content of the daily diet depends on this. 2000 cocoa is necessary for a person with moderate physical activity. For people with a sedentary lifestyle, the energy requirement is 1500 kcal. The diet is compiled taking into account the rules of dietetics:

1. With 5 meals a day, 30% of the daily amount of calories should be for breakfast, 5% for the 1st snack, 40% for lunch; 5% - for the 2nd snack; 20% for dinner.
2. BZHU should be presented in a ratio of 1: 4: 1.
3. The required amount of organic matter depends on the body weight. For 1 kg of weight, you need 1.5-2 g of protein, 0.5 g of fat, carbohydrates - 2.5 g for women, 3 g for men.
4. All meals should contain nutrients, but it is necessary to distribute them taking into account the activity of the digestive system:
   • In the morning, the body needs energy, vitamins and minerals. For breakfast, cereals are perfect, light protein foods(for example, cottage cheese), fruits.
   • By lunchtime, the digestive organs are ready to process large amounts of food. The menu includes vegetable salad, meat dishes with cereals, soups, borscht.
   • By the end of the day, digestion slows down. For dinner, fish, stewed vegetables, lactic acid products are suitable.
5. Fruits, nuts, sandwiches based on whole grain bread - the best option for snacks.
6. Calorie content, nutritional value of dishes is calculated on the basis of special tables that can be easily found on the Internet.

Approximate diet for a week

From 5 convenient ready-made options detailed menu for a week for weight loss, study the first. The transition to the PP will definitely give a positive result. A prescribed menu of proper nutrition for weight loss for a week may look like this (this option can be used as a basis and adjusted taking into account further tips):

Day of week	Meal time	Dish / product	Caloric content (in 100 g)	Nutritional value (per 100 g)
						Carbohydrates
Monday
		Wheat toast
		Boiled egg
		Cauliflower salad
		Green tea
		Boiled chicken breast
		Chinese cabbage salad
		Meat broth
		2 green apples
		Boiled turkey fillet
		Herbal tea
		Oatmeal with honey
		Tea with lemon
		Walnuts
		Green tea
		Salad of tomatoes and cucumbers
		Green tea
		Natural yoghurt
		Boiled hake
		Green leaf lettuce
		Salad of tomatoes and cucumbers
		Baked pork
		Hard cheese
		Boiled egg
		Grapefruit
		Herbal tea
		Vegetarian pea soup
		Rye bread toast
		Hard cheese
		Curd casserole with raisins
		Sour cream 15%
		Baked pollock
		Green leaf lettuce
		Boiled eggs
		Tea with lemon
		2 oranges
		baked potato
		Baked apples
Sunday
		Boiled beef
			Boiled squid
	Tomato juice
		Tomatoes

Diet menu for the week

Self-compilation of the diet is the most correct solution... The menu depends on desired result, financial capacity, lifestyle and other factors. The previous example of proper nutrition for losing weight for a week helps to understand the principle of making a menu, introduces the nutritional value and calorie content of healthy foods. Online calorie counters will help you calculate. Although the data on the calorie content of individual foods vary, weighing and measuring the volumes will show the effectiveness and correctness of the dietary menu.

For healthy weight loss in the diet, it is important to create a small calorie deficit (100-200), while ensuring the supply of all nutrients, the amount of which depends on body weight. A weekly diet menu with recipes can be found on the Internet and at the same time improve your culinary skills. Take some time and create a personalized weight loss menu for each day using a few tips.

Simple diet

An inexpensive and simple weight loss menu for a week will help to correct weight. Such a daily diet is convenient for those who do not have time to prepare complex dishes. This is the second of 5 ready-made slimming menu options. Emphasis on limitation daily calorie content up to 1300-1500. In this diet, the nutritional value is balanced:

Day of week	Meal time	Dish / product (weight, volume)	Calorie content (in kcal)
Monday	Breakfast	A cup of coffee	0
		Cucumber (medium)
		Glass of fruit juice
		Yogurt (half a glass)
		Strawberries (3/4 cup)
			Salad of beef (100 g), onion (2 rings), cucumber, parsley with sour cream
			Yogurt (half a glass)
			Bread (1 piece)
			Small grapefruit
			Boiled potatoes (2 pieces)
			Boiled veal (about 100 g)
			Cucumber, tomato, bell pepper, onion salad
Glass of fruit juice
		Fruit yogurt (half cup)
		Bread (2 slices)
		Chicken fillet (2 slices)
		Yogurt (half a glass)
Sunday
		Bread (2 pieces)
			Whole grain bread (1 slice)
	Chicken ham (2 slices)
		Cauliflower soup
		Fish meatballs (4 pieces)