How to eat correctly to lose weight (main principles and recipes)

What diet should be chosen to maintain body shape? We talk about the principles of proper nutrition, menus for every day and important restrictions.

Principles of healthy eating

The main principle for long-term weight loss is not to go on a diet. It has been proven that in the process of following a diet, especially if it is quite strict, with calorie restrictions, there is a decrease in metabolism. The harder and longer the diet, the lower the metabolism. The problem is that the metabolism is very difficult to recover, it can take months and even years, and for people who have gone through several cycles of weight loss and weight gain, the metabolism is almost impossible to recover. Therefore, in scientific dietetics there is such a thing as rationality, that is, only a healthy diet for every day, and a competent dietitian will advise you precisely for weight loss.

An important principle is a long-term change in the nutritional paradigm, that is, adherence to the principles of rational nutrition throughout life, and not just for the period of weight loss. This is how people who are not prone to being overweight eat. They do it unconsciously, they learn it in childhood, not even knowing it's right, or they do it intuitively. Overweight people need to learn the principles of rational nutrition at a conscious age, but this is possible.

The first rule in a rational diet is the variety of food with a combination of products containing the main macronutrients (proteins, fats and carbohydrates) and micronutrients (vitamins, minerals, biologically active substances). Dietary diversity can be symbolized by the plate rules formulated by Harvard Medical School. Half of the plate should be occupied by complex carbohydrates - vegetables and fruits, a quarter - protein products and the remaining quarter - cereal products (cereals). Milk or fermented milk products or water is offered into the plate as a drink. There should be 3 such meals during the day.

I must say that snacks are not necessary, but if you feel the need for it, then it is possible. 2-3 snacks per day are allowed. As a snack, there are various types of vegetables (carrots, turnips, daikon, cabbage, cucumbers, tomatoes, avocados, etc. ), Nuts (walnuts, hazelnuts, almonds, not baked) - 10-15 g per day, fruits(a total of 3-4 fruits per day weighing 150-200 g each), dried fruits - no more than 50 g, fermented milk products without added sugar, cottage cheese and dishes from it.

Important restrictions

There are certain restrictions that should be followed by people who want to lose weight. First, we limit products that contain explicit and hidden fat. Everything is clear about explicit fat - this is fatty meat, sweets with cream, mayonnaise, vegetable oil. And hidden fats are foods that contain a lot of fat, but you may not know it. This is the danger, because you do not know that you are getting excess fat and calories from this product. Examples of such products: all meat gastronomy (sausages, frankfurters, carbonated and other meat products, dumplings, etc. ), almost all industrial baked goods (except those containing hidden fat, because it is still mostly represented by trans fat, which violates metabolism), fast food, snacks (chips, 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. This is a fat that does not occur naturally, but is formed in the manufacture of margarine and spreads, as well as in industrial frying processes. Trans fats disrupt metabolism, affect the satiety center, and may also play a role in the development of atherosclerosis. Trans fats are found in fast food and snack foods, industrial baked goods, and margarine and spreads. This product is not recommended for people who want to maintain a normal weight.

Third, drinks. You should try to drink only drinks with minimal calorie content: water, tea, coffee, herbal tea. You can use milk, dairy products, but no more than 2-3 servings a day. Sugary drinks should be completely eliminated, even freshly squeezed juices and sweet yogurt, because these are easily available sources of carbohydrates that do not need to be digested, they are quickly absorbed and contribute to weight gain.

But you can eat sweets. We add it as a dessert to the main course. You can eat up to 25 grams of added sugar per day. This is about 50-100 grams of sweets, depending on their composition. Exception: diabetics.

You can eat bread and still need it! Black, grade 2, grain, bran. White bread is limited. A day 3-4 pieces of bread 30 grams are needed! Bread gives a feeling of fullness, contains fiber, complete protein and B vitamins, reducing the risk of overeating and breaking for sweets. Exceptions: People with gluten intolerance, wheat protein allergy or celiac disease.

You need to pay attention to alcohol consumption. This itself is a very high calorie product. In addition, high-calorie snacks are usually served with it: cheese, sweets, snacks, etc. Alcohol also increases appetite, and we end up eating more than usual. Sometimes he is the cause of excess weight, although a person can eat right all the time and not overeat.

It is believed that the combination of food groups affects the speed and accuracy of food digestion (and subsequently metabolism and weight loss). There are different methods - for example, separate nutrition, where a special product compatibility table has been developed for proper nutrition. But in fact, they have nothing to do with a balanced diet, which should be followed every day.

Do I need to drink a lot of water to lose weight?

I would like to discuss another popular topic such as water consumption. Water itself has no effect on metabolism or calorie burning. But it can be useful in several aspects. So, sometimes a person, experiencing hunger, actually experiences thirst. Therefore, if less than 3 hours have passed after eating, and you are still hungry, it is recommended to drink a glass of water and, if hunger has passed, then it is 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 volume in the stomach, which makes you feel full quickly and you don't overeat. This is also facilitated by the consumption of drinks (water, tea) during meals, which are completely harmless, as some patients and even doctors believe. So water must be included in the proper nutrition menu for a week for weight loss.

Sample weekly nutrition menu

It is very important that the diet is varied and balanced. We offer the right nutritional menu for every day for weight loss. In our menu, food without drinks, you can add tea, coffee without sugar or water to each meal.

Day 1

• Breakfast:oatmeal (150 g), multigrain 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:chicken baked in the oven (100 g. ), boiled potatoes (100 g. ), multi-grain bread (30 g. )

Day 2

• Breakfast:syrniki curd (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:fruits (200 g), unsweetened yogurt (100 g).
• Dinner:steamed fish cake (100 g. ), cherry tomatoes 50 g. , multi-grain bread 30 g.

Day 3

• Breakfast:cereal porridge (150 g), rye bread (2 pcs. ), avocado (80 g).
• Dinner:mushroom soup (200 g), multigrain bread (30 g), cabbage salad with cucumber and vegetable oil (100 g).
• Afternoon snack:cottage cheese (150 g), 1 teaspoon honey, baked pear (180 gr. ).
• dinner:boiled vegetables (200 g), boiled 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), kefir 1% (150 g).
• dinner:lazy cabbage roll (100 g), celery salad, radish, cucumber (100 g), 2nd grade 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:lean boiled meat (chicken, rabbit, veal) (250 g), fresh or pickled cucumber, 2nd grade bread (30 g).

Day 6

• Breakfast:rye bread (2 pcs. ), lightly salted trout (60 g. ), avocado (80 g. ), fruit (150 gr. ).
• dinner:soup with meatballs and spinach (200 g), rye bread (30 gr. ).
• Afternoon snack:low-fat cottage cheese (100 g), dried fruit (50 g), nuts (15 g), apple.
• dinner:boiled (100 g), boiled buckwheat (100 g), vegetable salad 100 gr.

Day 7

• Breakfast:boiled egg (100 g. ), tomato, grain bread (30 g. ), orange.
• dinner:grilled fish (200 g. ), cabbage salad or green leafy vegetables with olive oil (150 g. ), 2nd grade bread (30 g. ).
• Afternoon snack:vegan cherry strudel (100 g).
• dinner:boiled or baked fish (100 g), brown rice (100 g), boiled vegetables (100 g).

The recipe for pp from simple products

Many people think that a healthy lifestyle is difficult and expensive. But this is not at all. There are a large number of recipes for proper nutrition for a healthy lifestyle, there are dishes that are easy to cook at home.

Green Soup Puree

ingredients:

• broccoli - 400 g;
• spinach - 100 g;
• medium size bulbs;
• 10% cream - 200 g;
• vegetable or chicken soup - 200 g;
• salt to taste.

Cooking:

1. Cut broccoli, onions, pour hot soup, cook for 15 minutes.
2. Vegetables are ready to get (do not pour the sauce), add spinach, chopped in a blender.
3. Pour the resulting mass back into the soup, add cream, salt, cook for 10 minutes.

vegetable frittata

ingredients:

• eggs - 5 pcs. ;
• tomatoes - 2 pcs. ;
• sweet pepper - 2 pcs. ;
• broccoli - 100 g;
• green onion - 50 g;
• cheese - 50 g.

Cooking:

1. Cut vegetables.
2. Beat the eggs, add to the vegetables.
3. Pour the mixture into the tin, sprinkle with chopped onion and cheese. Bake in the oven for 10 minutes.

Chicken with spinach

ingredients:

• chicken fillet - 400 g. ,
• bulb - 1 pc. ,
• garlic - 1 clove,
• spinach - 40 g. ,
• salt, pepper to taste.

Cooking:

1. Cut the chicken lengthwise into several pieces with a thickness of approximately 1 cm, salt and pepper.
2. Cut the onion, wash the spinach.
3. Pour 1 tablespoon into the heated pan. l. butter, put spinach, sour cream, onion, garlic and salt through a press.
4. Simmer for 5-7 minutes.
5. Arrange the chicken pieces in the bottom of the baking dish, followed by the sautéed spinach and grated cheese. Bake the dish in the oven for 12-15 minutes.

Oatmeal banana cookies

ingredients:

• oatmeal - 1 cup;
• bananas - 2 pcs. ;
• raisins - 2 tablespoons. l.

Cooking:

1. Mix the peeled and chopped bananas with slices until smooth.
2. Add the washed raisins.
3. Form round patties.
4. Place on a greased 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 losing weight, and it does not have to be a visit to the sports club. Start by walking briskly, exercising at home, using machines in the yard, 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 fullness, eat mindfully, and this will help you lose weight and maintain a healthy weight.