What diet to choose to stay in shape? We talk about the principles of proper nutrition, the everyday menu and important restrictions.
Healthy eating principles
The main principle for long-term weight loss is not dieting. It is proven that in the process of following a diet, especially if it is very strict, with caloric restrictions, there is a decrease in metabolism. The harder and longer the diet, the lower the metabolism. The problem is that metabolism is very difficult to recover, it can take months and even years, and for those people who have gone through several cycles of weight loss and weight gain, metabolism is almost impossible to restore. Therefore, in scientific dietology there is the rational, that is, just a healthy diet for every day, and a competent nutritionist will advise you exactly for weight loss.
An important principle is a long-term shift in the nutritional paradigm, that is, adherence to the principles of rational nutrition throughout life, not just in the period of weight loss. This is how people who are not prone to being overweight eat. They do it unconsciously, they learned it in childhood, not even knowing it was right, or they came to it intuitively. Overweight people will have to learn the principles of rational nutrition at a conscious age, but it is possible.
The first rule in a rational diet is a variety of foods with a combination of products containing the main macronutrients (proteins, fats and carbohydrates) and micronutrients (vitamins, minerals, biologically active substances). Food diversity can be symbolized by the plate rule formulated by the Harvard Medical School. Half of the plate should be occupied by complex carbohydrates - vegetables and fruits, a quarter - protein products and the remaining quarter - grain products (cereals). Milk or a fermented dairy product or water is offered to the dish as a drink. There should be 3 of these meals during the day.
I must say that snacks are not mandatory, but if you feel the need for them, they are possible. 2-3 snacks per day are allowed. As a snack, there can be a variety of vegetables (carrots, turnips, daikon, cabbage, cucumbers, tomatoes, avocados, etc. ), nuts (walnuts, hazelnuts, almonds, not toasted) - 10-15 g per day, fruits (total of 3-4 fruits a day weighing 150-200 g each), dried fruits - no more than 50 g, fermented dairy products without added sugar, cottage cheese and dishes from it.
important restrictions
There are certain restrictions that must be followed by people who want to lose weight. First, we limit products that contain overt and hidden fats. Everything is clear about explicit fats - it's fatty meat, confectionery with cream, mayonnaise, vegetable oil. And hidden fats are those foods that contain a lot of fat, but maybe you don't even know it. This is the danger, because you don't know that you are ingesting excess fat and calories with these products. An example of these products: all meat-based gastronomy (sausages, sausages, carbonate and other meat products, dumplings, etc. ), almost all industrial bakery products (except those containing hidden fats, as they are still mostly represented by trans fats, which violate metabolism), fast food, junk food (fries, crackers, etc. ), fatty dairy products (especially cheese), nuts and seeds, salads, vegetable side dishes seasoned with vegetable oil.
Second, we pay attention to trans fats. These are fats that do not occur naturally, but are formed in the manufacture of margarine and spreads, as well as in the industrial frying process. Trans fats disrupt metabolism, affect the state of the satiety center, and may also play a role in the development of atherosclerosis. Trans fats are found in fast food and junk food, industrial baked goods, as well as margarine and spreads. These products are not recommended for people who want to maintain a normal body weight.
Third, drinks. You should try to drink only drinks with a minimum calorie content: water, tea, coffee, herbal teas. You can use milk, dairy products, but no more than 2-3 servings a day. Sugary drinks should be completely eliminated, even natural juices and sweet yogurts, as this is a readily available source of carbohydrates that don't even need to be digested, are quickly absorbed and contribute to weight gain.
But you can eat sweets. We add them as a dessert to the main course. You can eat up to 25 grams of added sugar a day. That's about 50-100 grams of candy, depending on its composition. Exception: people with diabetes.
You can eat bread and even need it! Black, 2nd grade, grain, bran. White bread is limited. A day 3-4 slices of bread of 30 grams are needed! Bread gives you a feeling of satiety, contains fiber, complete proteins and vitamins from the B complex, reduces the risk of excesses and breaks due to sweets. Exception: People with gluten intolerance, wheat protein allergy or celiac disease.
You need to pay attention to alcohol use. That in itself is a very caloric product. In addition, high-calorie snacks are usually served: cheese, sweets, snacks, etc. Alcohol also increases our appetite and we end up eating more than usual. Sometimes it is he who causes the excess weight, although a person can eat right the rest of the time and not overeat.
The combination of food groups is believed to affect the speed and correctness of food digestion (and therefore metabolism and weight loss). There are different methods - for example, separate nutrition, in which special product compatibility tables for proper nutrition have been developed. But, in fact, they have nothing to do with a balanced diet, which must be followed daily.
I need to drink a lot of water to lose weight
I would like to discuss another topic as popular as the use of water. Water itself has no effect on metabolism or calorie burning. But it can be useful in some ways. So sometimes a person, feeling hungry, actually experiences a feeling of thirst. Therefore, if less than 3 hours have passed after eating and you are hungry again, it is recommended to drink a glass of water, and if the feeling of hunger has passed, then it was thirst. It is also recommended to drink 1-2 glasses of water before or during meals. This allows the fiber in your food to absorb water and create bulk in your stomach, which makes you feel full quickly and not overeat. This is also facilitated by drinking beverages (water, tea) during meals, which is not harmful at all, as some patients and even doctors believe. Therefore, water should be included in the menu of proper nutrition for a week for weight loss.
Weekly nutrition menu example
It is very important that the diet is varied and balanced. We offer a menu of proper nutrition for every day for weight loss. In our menu, food without drinks, you can add tea, unsweetened coffee or water to every meal.
Day 1
- Breakfast:oatmeal (150 g), multi-grain bread (30 g), hard cheese (20 g), baked apple (150 g).
- Dinner:buckwheat soup with meatballs (200 g), rye bread (30 g), tomato and cucumber salad (100 g).
- Afternoon snack:cottage cheese 5% (50 g), walnuts (15 g), dried apricots (20 g), kefir 1% (200 g).
- Dinner:oven-roasted chicken (100 g. ), baked potato (100 g. ), multi-grain bread (30 g. )
Day 2
- Breakfast:Curd syrniki (100 g) with apricot jam (20 g), pear (150 g).
- Dinner:chicken soup with vermicelli (150 g), vegetable salad (100 g), rye bread (30 g).
- Afternoon snack:fruit (200 g), unsweetened yogurt (100 g).
- Dinner:steamed fish cakes (100 g. ), cherry tomatoes 50 g. , multi-grain bread 30 g.
Day 3
- Breakfast:corn porridge (150 g), rye bread (2 pcs. ), avocado (80 g).
- Dinner:mushroom soup (200 g), multi-grain bread (30 g), coleslaw with cucumber and vegetable oil (100 g).
- Afternoon snack:cottage cheese (150 g), 1 teaspoon, cooked pear (180 gr. ).
- Dinner:boiled vegetables (200 g), cooked chicken fillet (150 g).
Day 4
- Breakfast:rye bread toast, hard cheese (20 g. ), banana.
- Dinner:potato soup with herring (200 g. ), rye bread (30 g. ), apple.
- Afternoon snack:fruit jelly (200 g), 1% kefir (150 g).
- Dinner:lazy cabbage rolls (100 g), celery salad, radish, cucumber (100 g), 2nd degree bread 30 gr.
Day 5
- Breakfast:2 egg omelet with vegetables, rye bread (2 pcs. ), orange.
- Dinner:pilaf with lean meat (200 g), boiled vegetables (150 g).
- Afternoon snack:yogurt (200 g), apple.
- Dinner:cooked lean meat (chicken, rabbit, veal) (250 g), fresh or pickled cucumber, 2nd degree bread (30 g).
6th
- Breakfast:rye bread (2 pcs. ), lightly salted trout (60 g. ), avocado (80 g. ), fruit (150 g. ).
- Dinner:soup with meatballs and spinach (200 g), rye bread (30 g).
- Afternoon snack:low-fat cottage cheese (100 g), dried fruit (50 g), walnuts (15 g), apple.
- Dinner:stew (100 g), cooked buckwheat (100 g), vegetable salad 100 gr.
Day 7
- Breakfast:poached eggs (100 g. ), tomato, grain bread (30 g. ), orange.
- Dinner:baked fish (200 g. ), cabbage salad or green leafy vegetables with olive oil (150 g. ), 2nd degree bread (30 g. ).
- Afternoon snack:vegan cherry strudel (100 g).
- Dinner:boiled or baked fish (100 g), brown rice (100 g), stewed vegetables (100 g).
Recipes for simple products pp
Many people think that healthy lifestyle is difficult and expensive. But it's not like that. There are a huge number of recipes for proper nutrition for a healthy lifestyle, there are easy dishes to cook at home on your own.
Green Soup Puree
Ingredients:
- broccoli - 400 g;
- spinach - 100 g;
- medium-sized bulb;
- cream 10% - 200 g;
- vegetable or chicken broth - 200 g;
- salt to taste.
Cooking:
- Chop broccoli, onion, pour hot broth, cook for 15 minutes.
- Vegetables ready to get (do not pour broth), add spinach, chop in a blender.
- Pour the resulting mass back into the broth, add cream, salt, cook for 10 minutes.
vegetable fry
Ingredients:
- eggs - 5 pcs. ;
- tomatoes - 2 pcs. ;
- bell pepper - 2 pcs. ;
- broccoli - 100 g;
- green onion - 50 g;
- cheese - 50 gr.
Cooking:
- Cut the vegetables.
- Beat eggs, add to vegetables.
- Pour the mixture into a baking dish, sprinkle with chopped onion and cheese. Bake in the oven for 10 minutes.
chicken with spinach
Ingredients:
- chicken fillet - 400 g. ,
- lamp - 1 piece. ,
- garlic - 1 clove,
- spinach - 40 g. ,
- salt, pepper to taste.
Cooking:
- Cut the chicken fillet lengthwise into several pieces with a thickness of approximately 1 cm, salt and pepper.
- Chop the onion, wash the spinach.
- Pour 1 tbsp into a heated pan. I. butter, put spinach, cream, onion, garlic and salt passed through a press.
- Cook for 5-7 minutes.
- Arrange the chicken pieces on the bottom of a roasting pan, followed by the sautéed spinach and grated cheese. Bake the dish in the oven for 12-15 minutes.
Oatmeal cookies
Ingredients:
- oatmeal - 1 cup;
- banana - 2 pcs. ;
- raisins - 2 tbsp. I.
Cooking:
- Mix peeled and chopped bananas with flakes until smooth.
- Add the washed raisins.
- Form round cookies.
- Place on an oiled baking sheet. Bake at 180 degrees for 15 minutes.
But what about sports?
A few words need to be said about physical activity. They are necessary when it comes to losing weight, and it doesn't have to be a visit to a sports club. Start by walking at a brisk pace, exercising at home, using the machines in the backyard, dancing, doing yoga, doing whatever you like.
In conclusion, I would like to say that one of the most important principles is to build a relationship with your body, listen to feelings of hunger and satiety, eat mindfully, and this will help you to reduce your body weight and maintain a healthy weight.