Proper nutrition to lose weight. We lose weight wisely: nutrition for a week for a slim figure

Proper nutrition is an integral part of the life of slim and fit people. Losing weight on strict diets gives a quick, but only temporary effect: at first, extra pounds hardly go away, because living on two apples a day cannot be called a full-fledged life, and then the lost weight comes back, even with a plus. As a result, another attempt to lose weight ends with a set of another couple of kilograms, moving away from the goal, dizziness, irritability from constant hunger and problems with the gastrointestinal tract. Very often due to proper weight loss metabolism slows down, which makes it even more difficult to lose weight in the future, as it causes the body to store fat even with a normal, balanced diet.

“Diet- small stage life, through which you need to go through in order to find the perfect figure ”- many people think so, not even realizing that temporary restrictions will not change eating habits, and at the end of the diet everything will return to normal, the nutritionist’s recommendations and advice will be forgotten by themselves, and the usual surplus calories per day will not go anywhere, because of which the weight will still grow without stopping. While proper nutrition is not a way that guarantees a loss of 10 kg per week, but it guarantees psychological peace, the absence of strict restrictions, good health and good health, of which the normal weight is a part. At proper nutrition refusal of fast food, fatty and fried foods does not occur within a certain period of time, but for a lifetime, that is, it is important to realize that if such a path is chosen, then you need to go to the end, and not upon reaching the most immediate goal - losses extra pounds- turn again on the food path “whatever you have to”.

Allowed and prohibited foods on the menu

Even in such a seemingly strict food system, there are no specific lists of products that you can eat and what you can’t. It depends more on the method of preparation, but there are some foods that are better to refuse when switching to proper nutrition, especially for weight loss:

Fast food
Chips, croutons
Pure sugar
Marshmallow, marmalade, waffles
Jam
Fried foods
Bakery products made from wheat flour premium
Yeast dough
Yoghurts with fruit flavors, milkshakes
Ice cream
Store-bought sausages and other prepared meat dishes

The simplest legal products that first come to mind are:

Various cereals and legumes (rice, buckwheat, bulgur, chickpeas, lentils, peas, etc.)
Vegetables (cabbage, beets, salad mixes, cucumbers, tomatoes, etc.)
Lean meat (chicken, turkey, veal)
Honey, dark chocolate in moderation
Fruits and berries (apples, pears, strawberries, cherries, peaches, plums, kiwi, pineapple, mango, etc.)
Dairy products (cheese, cottage cheese, kefir, milk, etc.)

Food rotation throughout the day

It is believed that for weight loss it is not important what and when you eat, but how much. But proper nutrition implies a rational distribution of proteins, fats and carbohydrates throughout the day in order to make it easier for the body to digest food and produce energy from it.

Thus, for breakfast it is worth eating all kinds of carbohydrates - cereals, fruits, cereals, in the morning you can afford a little sweet, as carbohydrates (especially complex ones) give a feeling of satiety for a long time and energy for the whole day.

Fats are no less necessary for the body, but they are very high in calories compared to proteins and carbohydrates (9 kcal per 1 g of fat), so it is worth eating fats (for example, nuts) during lunch in order to use up the calories they provide until the evening. Fats are involved in the formation of connective tissues in our body and affect the condition of hair and skin.

Protein - construction material for muscles. Animal protein is considered the most valuable, since it contains a complete set of amino acids for better absorption by the body, while vegetable protein is absorbed much worse by humans. Protein helps the body recover, so it is better to eat protein foods (for example, eggs or cottage cheese) at dinner.

Snacking is essential to stave off hunger and provide extra energy before the main meal, so these meals are best suited for carbohydrate foods.

How to switch to proper nutrition. 5 steps to healthy eating

It is very difficult to switch to proper nutrition abruptly, especially for people who are used to eating at McDonald's, so it's best to approach this gradually.

1. Moral preparation and motivation

No matter how strange it may seem, it’s worth starting not with giving up sugar, not with giving up any food after 18.00, and even more so not with cutting daily calorie intake, but with psychological preparation. At this stage, it is worth considering the importance of changes in life, their long-term and future prospects. Clear guidelines for things like proper nutrition = health, proper nutrition = long life, proper nutrition = delicious food and so on, will help to realize the need for at least the predominance of healthy food on the menu and make the transition as painless as possible.

You should start by reading various articles and studying forums where people share their experience of switching to proper nutrition, talk about the pros and cons of such a nutrition system, their tricks and tricks that helped them not to break down at first. As they say, forewarned is forearmed. In addition, wonderful changes in the figure and appearance, photo evidence of which is always attached in such reviews, motivates for a long time, because stories about 20 kilograms dropped in a year of good nutrition without hunger strikes simply cannot but surprise. Who wouldn't want to check it out for themselves?

It is worth setting yourself up for the fact that at first you will miss your favorite goodies, but you can find a replacement for everything, especially food. The world of healthy food is much more diverse than it might seem at first glance. Don't be afraid to try new foods or tweak your favorite recipes to suit new requirements, and you'll be fine! The most difficult period to go through with changes in the nutrition system is the first 3 weeks. At least for this time, it is worth gaining the strongest motivation and desire to reach the goal, so that at the sight of the first hamburger you do not pounce on it. But there is no need to punish yourself for the slightest deviation from the planned plan, this can lead to even greater disruptions. One chocolate bar is not able to reap the full benefits of at least two weeks of proper nutrition, and the human factor should always be taken into account. After 21 days, it will become much easier, a pack of chips will no longer be the most desired thing from the grocery store, and taste preferences will begin to change by themselves.

After the theory has been studied, the psychological preparation is completed, and the need for changes in life is more and more necessary, you can move on to practice!

2. First steps towards proper nutrition

We tuned in to changes, saw enough of the ideal figures of girls at the PP, and then what? And then we make adjustments in our own lives! At first, it will be enough to stop eating buns at 3 a.m., try to replace sweets with fruits and not fry food in oil, accustom yourself to a full breakfast (coffee and a sandwich do not count!), drink more water and finally stop overeating.

Should I start counting calories? There is no definite answer. If one of the goals for proper nutrition is to lose weight, then it is most likely worth it. Then it doesn’t hurt to get a kitchen scale and install a special application for counting calories on your phone: all you need to do is enter the name of the product (or scan the QR code) and its weight, and the program will make additional calculations on its own. Calorie counters automatically count calories, proteins, fats and carbohydrates, and you can set your own rate for a particular value. This is much easier than keeping all the notes and calculations somewhere in notebooks or notebooks, because this can soon get boring.

If the transition to proper nutrition occurs for health reasons or the recommendations of doctors, then you do not need to bother yourself with unnecessary calculations. It is enough that the food consumed is more or less useful, and its amount will be determined intuitively.

3. Grocery basket

Before going to the store, it is better to make a list of products that you need to buy in advance and follow it exactly. Even a person from developed force will sooner or later not resist the chocolate bar, which is gathering dust somewhere in the closet, it is easier to live when there is nothing to break at home. You should not go to the grocery store on an empty stomach, even with a prepared list, this will lead to unplanned “harmful” purchases. You should clean up your diet gradually: not from the first day, replace everything with chicken fillet and white cabbage, but every time you give up junk food a little bit so as not to bring the body to stress.

The first time you can buy groceries as always, without thinking about what is harmful and what is useful, and then at home evaluate your usual diet. For the second time, you can already make a list on the model of ordinary purchases, only slightly correct them in a healthier way. Within a month, you should try to add more vegetables, fruits, dairy and protein products to the basket, remove excessively fatty and sweet foods from purchases. A real must-have for proper nutrition is frozen vegetable mixes, which are very quick and easy to prepare, and the variety of vegetable mixes on supermarket shelves will not leave anyone indifferent!

4. Getting used to the new menu. Development of culinary skills

The presence of new products at home is an occasion to master new recipes. Maybe there has never been an attempt to make risotto or the simplest PP cake for a special occasion? You can’t limit yourself all your life to just boiled buckwheat and cucumber salad, you need to try new dishes, fortunately, everything has long been invented and you don’t have to reinvent the wheel: thousands of articles and entire blogs are devoted to proper nutrition, which describes in detail each step of preparing this or that dish.

At first, the kitchen will become the most important part of the house, because it is there that you can create your culinary masterpieces. Over time, taste preferences will change, the work of taste buds will improve and, due to the lack of a large number of flavor enhancers and artificial additives in the diet, ordinary food will seem tastier and its taste will be richer.

5. Achievement of the goal and complete cleansing of the diet

After a few weeks or months of such a regime, the realization of the need to reconsider the diet came, the grocery basket was filled with food that corresponds to proper nutrition, culinary skills improved, and junk food no longer seems so tasty. At this stage, it will be increasingly noticed that the choice of products occurs automatically, the hand itself reaches for more or less healthy products, cravings for sweets have decreased, and thoughts about food take less and less time and, in general, proper nutrition is becoming a way of life. , not a burden. Goal achieved!

Power scheme. Daily calorie intake

The classical scheme of proper nutrition involves 3 main and 2-3 additional meals. This is breakfast, lunch, dinner and 2-3 snacks. Breakfast should be about 25% of your daily calorie intake, lunch should also be 25%, dinner about 20%, 1st snack (2nd breakfast) 15%, 2nd snack (afternoon snack) 10%, and for the third snack, you can leave 5% of the daily calorie intake, for example, for a glass of kefir before bed. In any case, the number of meals can be adjusted depending on daily activity and daily routine.

In order to calculate the daily calorie intake, you can use the Harris-Benedict formula. It calculates your basal metabolic rate (calories your body uses to support vital functions like keeping you warm or digesting food) and, depending on your activity level, gives you an approximate number of calories.

It looks like this:

BOOM \u003d 88.36 + (13.4 x weight in kilograms) + (4.8 x height in centimeters) - (5.7 x age) - for men;

BUM \u003d 447.6 + (9.2 x weight in kilograms) + (3.1 x height in centimeters) - (3.4 x age) - for women

The resulting number (BOOM) must be multiplied by a factor from 1.2 to 1.9, depending on the level of physical activity:

The minimum level of activity is 1.2 (BOM x 1.2);

This ratio is suitable for people who do not play sports and have a sedentary job, such as an office

Low activity level - 1.375, that is, BOOM x 1.375;

A low level of activity corresponds to people who walk up to 10,000 steps daily or do light sports 1-2 times a week

Average activity level - 1.55 (BOM x 1.55);

A coefficient of 1.55 is suitable for people involved in fitness 3-4 times a week

High activity level - 1.725 (BOM x 1.725);

This level of activity implies 5-6 times a week sports training

Very high activity level - 1.9, that is, BOOM x 1.9;

A very high level of activity in people who engage in daily exhausting loads or are engaged in physically hard work (for example, construction workers).

The resulting number is simply the result of an equation that does not take into account individual characteristics organism, as well as errors in the choice of the activity level coefficient. To maintain weight, you can try to deviate from the set value by 10-15% minus for one week, then assess your condition and compare the figure on the scales with the initial one, then eat the calorie norm from the formula, and then increase this value by 10-15% . After these experiments, you need to compare the numbers on the scales at the end of each week and choose exactly how many calories the body needs.

As already mentioned, the number from the Harris-Benedict formula is suitable for maintaining weight. To reduce or gain weight, you need to change the resulting value by 10-20% up or down, respectively. You should not deviate from the norm by more than 30%, so as not to harm your health.

How to drink water correctly

Haha! Well, yes, it happens! It is equally important to drink enough water on a proper diet. Everything is much simpler here than with nutrition, but it is worth sticking to a few simple rules:

It is worth drinking water at the rate of 30 ml per 1 g of weight,
Drink at least 1 glass of water on an empty stomach in the morning
Always drink water 20 minutes before meals
It is not advisable to drink food and drink in the next 20-30 minutes after eating
Tea, coffee, juice are also drinks, but they will not replace the usual clean water
It is necessary to learn to distinguish hunger from thirst and in no case confuse them.

Menu for the week

Monday

Breakfast: Oatmeal with banana.

Snack: Apple.

Dinner: Vegetable stew with turkey.

Snack: Crispbread with hard cheese.

Dinner: Cottage cheese with fruits or herbs.

Tuesday

Breakfast: Yogurt with fresh fruits.

Snack: Banana.

Dinner: Cheese soup with champignons.

Snack: Vegetable Salad.

Dinner: Veal stewed with vegetables.

Wednesday

Breakfast: Lazy oatmeal.

Snack: A handful of nuts.

Dinner: Soup with rice and meatballs.

Snack: A couple of bread rolls, some dried fruit.

Dinner: Syrniki.

Thursday

Breakfast: Oatmeal with cheese and peanut butter.

Snack: 2 peaches.

Dinner: Rice with vegetables and chicken.

Snack: Beet salad.

Dinner: Egg and salad.

Friday

Snack: Bread with cheese.

Dinner: fish cakes with cheese and buckwheat.

Snack: Shredded carrots.

Dinner: Cottage cheese casserole.

Saturday

Breakfast: Fruit salad dressed with yogurt.

Snack: Cereal bar.

Dinner: Risotto with turkey.

Snack: Bread with avocado.

Dinner: Baked chicken fillet with cheese, salad.

Sunday

Breakfast: Lazy oatmeal.

Snack: Grains of corn.

Dinner: Soup with noodles in chicken broth.

Snack: Orange.

Dinner: Baked fish, chickpeas and vegetable salad.

It is worth repeating that proper nutrition is not a diet, but a lifestyle that will help maintain health. Adhering to proper nutrition does not mean constantly losing weight, because weight loss occurs by consuming fewer calories than usual, and not by replacing harmful products useful. You need to eat to live, not live to eat!

The main mistake of many losing weight is that they perceive the menu of proper nutrition as another diet - a stage through which you need to go. Then, getting rid of excess weight, they completely forget about the recommendations of a nutritionist, get better again. And having decided, they start all over again.

Proper nutrition is not just a special menu and portion size, but rather good habit that has become a way of life. The decision to say goodbye to fast food and convenience foods should not be a temporary measure, but a firm categorical “no” forever.

That's when the menu, correctly compiled by a nutritionist for every day, will help you lose weight, plus stay slim for many years, prevent the development of many diseases associated with excess weight. The main provisions of the menu of proper nutrition must be learned by heart:

To speed up metabolism, the menu dictates eating at least 5 times a day in small portions. Fractional nutrition allows the body to fully assimilate the received nutrients, spend energy from them on life processes and not feel hungry. Nutritionists warn: the lack of food for more than 4 hours is subconsciously perceived as a signal to accumulate fat, so do not reduce the menu to a minimum by skipping meals;
Half of the dishes on the menu are salads from fresh vegetables and fruits. Be sure to daily intake of complex carbohydrates, because cereals cleanse the body, normalize work digestive system. Meat will also become a source of protein, and dairy products will provide you with calcium and support microflora. Do not forget about, a handful a day is enough. As you can see, the menu for every day is varied;
The correct way of cooking is essential. Skip fried foods in favor of steamed or foil baked foods. Let the menu be as easy as possible - salads without mayonnaise, a minimum of salt, oil. Dinner should be no later than 20 hours, and the evening meal is the lowest calorie of all;
Drink at least 2 liters of clean water per day starting with two glasses in the morning on an empty stomach. Water is essential for the breakdown of fats harmful substances from the body. Tea, coffee, compotes, juices diversify the menu, but these are liquids, they will not replace water;
Be sure to count calories when making a menu for every day. At first, this activity will seem boring and inconvenient to you, but soon you will remember the calorie content of frequently consumed foods, and you will automatically control portions. On average, in order to maintain the current weight, a woman needs to make a menu for 2000 kcal per day, and to lose weight, need to reduce the diet to about 1200-1500 kcal.

Perhaps in the early days of the menu restrictions will seem quite tough to you, but only against the backdrop of the previous food freedom. Proper nutrition very quickly becomes a habit, and a slimmer silhouette will become an additional motivation.

Allowed and prohibited menu items

It will be much easier to make a proper nutrition menu for every day, having a list of useful and undesirable ingredients in front of your eyes. So, the green light in the daily diet is on for the following products:

Dietary meat, lean poultry- veal, rabbit, turkey, chicken;
Shrimps, mussels, squids, all kinds of fish(of course, salmon or halibut should be included in the menu infrequently)
Chicken eggs, hard-boiled or in the form of a steam omelette;
Everything non-starchy vegetables, not very sweet fruits;
dark rice;
Tofu cheese;
Milk, dairy products fat content no more than 2%. Sweet yoghurts, even low-calorie ones, are excluded from the menu;
Bread, prepared from wholemeal flour and bran with the addition of whole grains;
Legumes- peas, beans, lentils.

With proper preparation and small portions, all items on the list should become the basis of the menu for every day. In a separate group, nutritionists take out products, allowed conditionally, that is, infrequently, once a week:

Vegetables high in starch- potatoes, beets, corn. They are added to the menu only in boiled form;
Sweet hearty fruits- bananas, persimmons;
Honey, dark chocolate can be used as a dessert;
Cream, sour cream, butter(10 g) will make the menu richer, but here it is important not to get carried away;
Occasionally in the morning treat yourself to a bite hard cheese, a glass of natural juice.

You should not completely exclude these products, let the menu remain varied. Alternating high and low calorie meals creates a so-called metabolic swing, stimulating fat burning.

Finally, let's look at the list categorical food taboos of the new menu:

Any smoked meats and pork. Very satisfying, they contain heavy fats that are not digested, but settle at the waist;
Bread and buns from wheat flour;
Mayonnaise, all store-bought sauces must leave the daily menu forever;
Milk chocolate, juice packs. There is no benefit from them, and the sugar content is terrifying;
Sweets, salt, sugar, carbonated drinks. By refusing only them, you can significantly lose weight in a month;
Alcohol. It will negate all efforts, due to the high calorie content and the negative effect on the body.

The number of bans on the correct menu turned out to be not so great. The only difficulty is that all the products from the last list are addictive, it’s hard to refuse them. But there is nothing to do, losing weight and being healthy is much more important than eating a salad with mayonnaise, right?

Food rotation throughout the day

One week is enough to fall in love with healthy light food forever. The main thing is to follow the principle of alternation in the menu, otherwise the boring oatmeal will get bored on the third day, the longing for cutlets will reappear. We will have to slightly adjust the daily routine to accommodate five meals from the updated menu:

Time	Featured Products List
7:30 breakfast	Fiber and complex carbohydrates provide energy for the whole day. It can be any porridge boiled in water and a cup of tea with lemon;
10:00 second breakfast.	light protein food- the basis of the menu, it will support all life processes at the maximum level - a piece of low-fat poultry with steamed vegetables, cottage cheese. If desired, it is permissible to replace the protein with fruit or cookies;
13:00 lunch	A complete, satisfying meal that includes first and second courses. Correct low fat soup, with a minimum amount of potatoes, and better without it at all. Garnish cooked without salt, accompanied by vegetable salad;
16:00 afternoon snack	Time for a little treat: If you didn't have sweets for lunch, treat yourself. Or replace dessert low-fat yogurt on days when we relaxed a little in the morning;
19:00 dinner	Carbohydrates eaten at this time no longer have time to digest before a night's sleep, so give preference proteins.

If in the evening you really want to eat, you can drink a glass of low-fat kefir or yogurt, this menu is not forbidden. It is not worth eating kefir with cookies: having decided to eat just one, it is very difficult to resist the addition, and there the process risks becoming uncontrollable.

So-called "night zhor" is enemy number one, very hindering to lose weight. And do not forget to drink clean water, now it is your best friend.

To the main methods of treatment overweight and obesity include adherence to a diet with a high content of fiber, vitamins and other biologically active components, limiting the intake of easily digestible carbohydrates, and exercise.

Diet table number 8, recommended for obese people, is aimed specifically at reducing subcutaneous fat and improving metabolism. Note that this diet is indicated for patients who do not have concomitant diseases of the digestive system, liver and of cardio-vascular system requiring special diets.

Peculiarities

The total calorie content of the diet is 1800-2000 kilocalories. The diet is designed for people leading a sedentary lifestyle, however, in combination with an increase in physical activity, this type of diet allows you to lose weight by 2-2.5 kg per month.

The main emphasis in this diet is on limiting the consumption of sugar and foods containing it, fast-digesting carbohydrates, animal fats, and foods that stimulate appetite.

The maximum amount of salt is 5 grams per day, you can drink up to 1 liter of clean water. Butter is not prohibited, but limited in portions - up to 15 g per day. Vegetable oils are added to dishes. The consumption of flour products is limited to 150 g per day, but if the weight does not go away for a long time, then the amount of bread and other flour products is reduced to 100 grams.

For cooking, you can use boiling, poaching, stewing, steaming, occasionally baking and frying without adding fat is allowed.

You need to eat at least 5-6 times a day.

What is impossible?

Subject to therapeutic diet number 8 from the menu should be completely excluded:

white bread, rich and puff pastry;
strong broths, milk soups, including pasta, rice or semolina, potato soups, bean first courses;
fatty meats and fish, fatty sausages and sausages, smoked products, meat and canned fish;
fatty cottage cheese, cream, salty cheese;
meat and cooking fats, fatty and spicy sauces, mayonnaise, mustard, horseradish, spices and spices;
rice, semolina, pasta, and all legumes;
all salted and pickled vegetables;
grapes, bananas, raisins, figs, dates;
sugar, sweets, jam, honey, ice cream, jelly, cocoa, chocolate;
grape and other sweet juices, sweet kvass, alcohol.

What is possible?

Therapeutic diet number 8 allows a lot of products, that is, dietary restrictions can not be called too complicated. In particular, you can:

Products from wholemeal flour, rye and wheat bread with bran. Serving - 150 g per day.
Soups can be cooked predominantly vegetarian, using vegetables and cereals in small quantities. Several times a week allowed vegetable soups on low-fat meat or fish broth with meatballs. Serving - 250 g per day.
For a side dish, it is best to eat raw vegetables, all varieties of cabbage, fresh cucumbers, radishes, lettuce, zucchini, pumpkin, tomatoes, turnips and carrots. You can cook dishes from boiled and steamed, baked vegetables. But dishes from potatoes, beets, carrots, swedes, green peas are allowed in limited quantities - no more than 200 g per day. Also, for a side dish, you can use crumbly cereals from buckwheat, barley and barley groats.
You can cook oatmeal, cook pasta, casseroles, puddings with the addition of vegetables and fruits, but remember - you can eat such products in small quantities.
Lean meats are allowed, cooked in a piece, followed by stewing, baking or frying. Beef, veal, chicken, rabbit and turkey meat - you can, but a maximum of 150 g per day. Beef sausages, boiled tongue, liver are also possible, but also limited. From fish you can only low-fat varieties and not more than 150 g per day. Mussels, shrimps are allowed, but not more than 200 g per day.
Once a day, you can eat 1-2 eggs, boil them hard-boiled or prepare protein omelettes with vegetables.
Milk, kefir, curdled milk and other fermented milk products, as well as low-fat cottage cheese are allowed on the menu. You can also low-fat sour cream and mild cheese.
From snacks, you can vinaigrettes, salads from fresh and pickled vegetables (pickled vegetables must be washed), vegetable caviar, seafood salads, meat or, soaked herring, beef jelly, low-fat ham are allowed.
Unsweetened fruits, berries, jellies, mousses, compotes without sugar.
Gravy on weak vegetable broths and broths, you can add herbs, vanillin and cinnamon when cooking.
Tomato and white sauce with vegetables.
From drinks, you can tea, coffee, both black and with milk, juices from vegetables, unsweetened fruits and berries, rosehip broth.

Sample menu based on 1800 kcal per day

Breakfast

Muesli with dried fruits and skim milk (200 ml)
Stewed carrots (200 g)
Slice of fat-free cheese
Hibiscus tea
Snack: melon (200 g)

Dinner

Vegetarian soup from sauerkraut(250 ml)
Rye bread (30 g)
Bulgarian peppers stuffed with minced meat and rice, stewed with vegetables (tomatoes, onions, carrots) (300 g)
Cranberry juice(200 ml)
Afternoon snack: 2 pears (200 g)

Dinner

Rice (150 g) with seafood (60 g)
Vegetable salad (lettuce, tomatoes, bell peppers, green onions) with vegetable oil (200 g)
Rosehip decoction (200 ml)

Recipes for the treatment table

Protein omelet with spinach

Photo: Shutterstock.com

3 squirrels
½ cup milk
70 g frozen spinach
30 g suluguni cheese
1 st. l. ghee

Step 1. Fry the spinach in butter.

Step 2. Beat egg whites with a pinch of salt, add milk and beat again.

Step 3. Pour into hot pan with spinach, stir.

Step 4. Leave for a minute over high heat so that the omelet grabs. Then reduce the heat to medium and cover with a lid.

Step 5. Sprinkle with grated cheese before serving.

Vegetarian cabbage soup

Photo: Shutterstock.com

½ fork cabbage
200 g sauerkraut
2 onions
2 tomatoes
2 sweet peppers
2 carrots
3 liters of water
salt and pepper
Bay leaf
greenery

Step 1. cabbage, tomatoes, onion, pepper and carrot wash, peel, finely chop.

Step 2. Place vegetables in a saucepan, cover with water and bring to a boil. Cook until carrots are cooked.

Step 3. Salt, pepper and add bay leaf for 10 minutes. Add greens before serving.

The vinaigrette

Photo: www.globallookpress.com

1 beetroot
4 things. potatoes
1 carrot
2 pickles
2 eggs
4 tbsp. l. vegetable oil

Step 1. Boil hard boiled eggs. Boil beets, potatoes and carrots until tender.

Step 2. Cool everything and cut into cubes.

Step 3. Cut into cubes salted cucumbers, drain the liquid.

Step 4. Mix everything, season with oil. You can add chopped greens.

jellied fish

Photo: One million menus

2 kg red fish
2 onions
2 carrots
1/2 lemon
1 Bell pepper
celery root and parsley
1 packet of agar agar

Step 1. Fill head and fins cold water, bring to a boil over medium heat and cook over low heat for three hours. Remove foam all the time.

Step 2. After an hour, add carrots, onions, celery and parsley root to the broth. Half an hour later - put the chopped pieces of fish. Cook for another half an hour, then take out the fish, bones, and vegetables.

Step 3. Select the meat from the soup set and chop it finely. Cut the fish into nice pieces too.

Step 4. Put on the bottom of the dishes, where you will make aspic, decorate with slices of boiled carrots, herbs, bell pepper, lemon.

Step 5. Strain the broth 2-3 times. Introduce agar-agar into it. Pour broth over fish and vegetables. Put in the refrigerator for 10 hours.

Beef tongue with green beans

Photo: Shutterstock.com

beef tongue - 500 g
green beans - 350 g
1-2 tsp mustard

Step 1. Coarsely chop the green beans and boil in salted water for 4 minutes.

Step 2. Boil beef tongue, preferably steamed.

Step 3. Serve tongue with mustard and bean garnish.

Peppers stuffed with seafood and vegetables

Photo: Shutterstock.com

8 peppers
500 g seafood cocktail
3 carrots
3 tomatoes
1 small zucchini
300 g cheese
black pepper, salt
odorless vegetable oil

Step 1. Peel the peppers from the seeds and fry in a pan on all sides in vegetable oil.

Step 2. Let the oil drain and gently peel off the skin, you can under running cold water.

Step 3. Defrost seafood.

Step 4. Peel and finely chop the vegetables, grate the carrots.

Step 5. Fry vegetables, separately fry seafood with a clove of crushed garlic.

Step 6. Mix seafood and vegetables, add crumbled cheese, pepper.

Step 7. Stuff the peppers with the finished mass, bake them in the oven.

It is very easy to gain excess weight, but it is difficult to get rid of it. How to be? Is it really impossible to lose the hated kilograms? Maybe. The main thing is to choose a technique that you can stick to for a long time. It can be low-calorie diets and fasting. You can perform these methods under the supervision of specialists or on your own at home. They will definitely reduce the weight. But the effect will be temporary: as long as you stick to them.

Starvation

Torturing yourself with hunger strikes, you lose not only the fat component of your body, but also the muscle. The rate of weight loss is fast. Drink only water and green tea. The body is well cleansed of harmful elements:

slag;
allergens;
toxins.

Be aware that the method is unsafe. It is not recommended to stick to it for more than seven days. The maximum duration of a hunger strike is 3 days. We do not recommend using this technique. But if you still decide, it is better to start a hunger strike from day 1. Time without eating will boost your metabolism.

The principle of a low-calorie diet is also to limit. The total nutritional value of the daily diet should not exceed 1500 kcal. Carbohydrates and fats should be consumed in minimal amounts.

Both methods are very hard to endure unless you have good will power. Therefore, we strongly recommend that you take a completely different approach.

How to eat right to lose weight at home? This is the question you should be interested in. Only with a competent approach to the preparation of the diet, weight loss will not be temporary. Kilograms will go away gradually and constantly.

Basic principles of proper nutrition

Adhering to the right approach to the formation of the diet, you make your body healthier every day. Weight goes away, and vivacity and energy come to replace it. Diets and hunger strikes reduce weight, but after they end, the weight returns like a boomerang (may even come with a double value).

Eating only low calorie foods is wrong. You just need to control the amount of food consumed and their percentage (to each other).

Properly composed diet, which is observed constantly - the key to success. The third part of it should be proteins of animal origin. Everything else is plant food.

Don't torture yourself. Avoid foods you don't like. Eat what you really enjoy (but with the right approach). In general, the road is open to meat lovers. At proper preparation(boiled or steamed) and consumed (with vegetables), you can lose weight well.

Do not stick to the "named in the books" calorie diet. It is individual and depends on the amount of human movement per day. Calculate it for your weight.

Avoid foods high in fat and glucose. In order to process them, the body needs to spend a lot of energy.

Strictly adhere to the rules for the compatibility of products. For example, you can not eat meat with carbohydrates and milk.

Drink constantly. Only not juices, but purified water. The amount is calculated as follows: 30 ml of water multiplied by the number of kilograms of your weight. The calculated rate includes tea, soups and other liquids. Fifty percent of the received norm should fall on water.

Diet is not just a combination of words. The body needs to know when it will be fed. The number of meals should not be less than 3. Between them, resort to light snacks.

Food with the right approach

Before looking at the menu, let's talk a little about the products. So, how to eat to lose weight at home? We eat this:

First - meat. “Healthy” meat does not include, for example, pork and other fatty varieties of it. Meat for proper nutrition is poultry, veal, beef. Sausages, sausages, smoked products are enemies that should be avoided. Fat and skin from pieces of meat must be removed. Braising with a little oil, boiling with steam or water - this is how you should cook.

Second - fish. It is necessary to include it in the diet more often than meat. The cooking method is the same. Varieties of fish should be low-fat (perch, pollock, cod, perch).

Third - eggs. Eggs are a high-calorie product. But they should be. The product is very difficult to digest. You need to eat no more than 3 pieces (per week). For weight loss, it is better to include quail eggs in the diet, which are much healthier than chicken eggs.

Fourth - dairy. More precisely, the basis of the diet is fermented milk products (cottage cheese, fermented baked milk, kefir). Sour cream and cream are allowed in minimal quantities (but rarely).

Fifth - animal fats. It's about, both about butter and other fats. Fats are essential for correct operation body systems. Five grams a day will be enough. The needs of the body will be replenished, the process of losing weight will go more efficiently.

Sixth - vegetable oil . Try to cook without oil. But if the recipe calls for it, then let it be soy, olive, corn or sunflower. Most best oil This is cold pressed oil. For weight loss, it is best to cook in a double boiler.

Seventh - vegetables. You need to eat greens (cilantro, celery, green onions, dill), cabbage (broccoli, cauliflower, white cabbage), peppers, cucumbers, onions, tomatoes, garlic. Only potatoes are not allowed. Even a large number of listed vegetables will not harm the figure.

Eighth - fruits (berries). They are a source of vitamins. Dried fruits are also allowed. The most useful fruits grown in our climatic conditions.

Ninth - cereals and pasta. What to eat to lose weight quickly? What kind of cereals? These are wheat, rice, millet and buckwheat. Macaroni must be firm. A serving of cereals (pasta) - 200 grams.

Tenth - bread. The amount of bread per day is 30-40 grams. Instead of white bread the highest grade should be eaten grain or bran. The use of baking is unacceptable in the process of weight loss. It can be afforded only at the maintenance stage, and then in very small quantities. Be sure to observe the time rhythms of eating (harmful should be consumed in the morning).

Eleventh - salt. You need to salt food a little less than usual. For taste, it is better to use seasonings: pepper, nutmeg, marjoram, coriander, curry, oregano, cloves, lemon balm, ginger.

And last but not least, sugar. We exclude it completely. Sugar is empty and completely useless calories.

Menu that leads to weight loss

The menu for every day of proper nutrition for weight loss includes the following options.

Breakfast options:

oatmeal (composition: milk, oatmeal, dried apricots, raisins), milk (glass), soft-boiled eggs (2 pieces);
fish cooked in batter; mashed potatoes and milk (a glass);
muesli and milk, eggs (1 piece), fruit juice.

Second breakfast options:

yogurt, 2 bananas, orange;
fat-free cottage cheese and sour cream, apple;
pancakes stuffed with cottage cheese and milk.

Lunch options:

chicken noodles (soup), buckwheat porridge and mushrooms, pumpkin and tomato salad, juice (glass);
fish soup, chopped vegetables, meat chop, juice (glass);
borsch, zrazy (tomato and cheese), buckwheat porridge, cocoa.

Afternoon options:

sandwich (bread and cheese), milk (glass);
salad (tomatoes and sour cream), juice;
yogurt and any fruit (according to the season).

Dinner options:

chop chicken, chopped vegetables, green tea;
Greek salad, fish cutlet, milk;
boiled vegetable salad (vinaigrette), boiled chicken, green tea.

If the meal menu contains juice, then you should know that these are not store-bought juices, but homemade ones, with a small amount of sugar.

Nutrition Features

Health and nutrition according to the rules are on the same level. Therefore, be sure to follow the above principles and remember the features of the new eating behavior.

Eat 3-5 times a day.
Eat a variety of food types. Monotony is out of the question.
During one settlement week, fish eat more meat.
Alcohol is excluded.
We don't eat preservatives.
Drink instead of sweetened drinks mineral water.
We always cook fresh food.
Forbidden: chocolate, flour, marshmallows and ice cream.
We don't overeat.

Sports and weight loss

Sports will spur the process of losing weight. The main thing - daily loads. Do not torture yourself with hourly workouts, it is enough to spend 5-20 minutes on exercises.

Competent trainers in the field of fitness say that during classes it is imperative to follow nutritional recommendations. Namely:

A competent approach to losing weight suggests that a person always gets enough sleep. Lack of sleep, the human brain perceives as well as malnutrition.
For a thin waist, eat plant foods for dinner.
Don't eat right before bed.

Cardio exercises are a good stimulant for proper weight loss. They last an hour and a half. During this time, subcutaneous fat is transformed into muscle mass.

Keep calm. A nervous state is not an assistant in losing weight.

Always expand your horizons in the field of nutrition. The strongest and most famous athletes know almost everything about the rules of nutrition. More than any dietitian - for sure.

The maximum effect is achieved in such cases:

The diet contains proteins and carbohydrates.
Carbohydrates, during training, give an energy boost to the brain and muscles. By consuming carbohydrates, we help the body to expend energy and burn fat reserves.
Protein during exercise will serve as amino acids for your muscles. Proteins will not release energy, but will begin to perform protein synthesis immediately after training.
If the amount of fat in the diet is less than 3 grams.
Fat greatly slows down the rate of digestion of food and the very work of such an organ as the stomach. If you include fatty foods in your plate before training, you will feel nausea and colic during training.

Before training you need to eat:

omelette (only proteins are taken) and oatmeal;
meat (turkey, chicken or just breast) with bread (only coarse grinding), rice;
steak (low fat) and potatoes.

About meal times:

Soup, salad in large portions should be eaten 2 hours before class. Food for the specified time will be digested and the stomach will become empty.
Porridge and cottage cheese - half an hour before training.
In the case when you have a desire not only to reduce body fat, but also to build muscle, eat fruit with a protein drink before training. Reception time - half an hour before class. You need fruits that have a low glycemic index: strawberries, apples, pears. Drink - whey protein drink.

For better mobilization of fat from cells, drink strong green tea or coffee 30 minutes before class. Then a lot of fat will burn and less amino acids, glycogen and glucose. As a result, during training, you will feel tired later than usual. And after training you will not be exhausted by a headache. The effect of strong tea (coffee) lasts about 2 hours.

After training, you do not need to eat anything. The body is distracted by the digestion of food, and not by the destruction of body fat. If you feel sick from hunger, then it is better to drink a glass of regular milk or a protein shake.

After exercise (20 minutes later), the body actively consumes carbohydrates and proteins. There is recovery, as well as muscle growth. Calories don't go into body fat.

After training, it is better to drink liquid carbohydrates. For example, grape or cranberry juice. Trainers also advise replenishing the body with proteins. Better if it is a protein shake. You need to drink it immediately after the end of classes. Regular egg whites can replace the cocktail. You can also eat any protein food. The main thing is that it should be a small portion. protein product(from your palm). Milk, yogurt, fatty pork, cottage cheese - not the best option for food after training. Eat chicken breasts (skinless), but not legs.

In addition, after training sessions are excluded: chocolate products, tea, what, chocolate. The reason is that drinks contain caffeine, which negatively affects the work of insulin.

Conclusion! Train in the morning. Drink coffee (tea) before training. And after class, take a break of 2 hours, and drink coffee only after the specified time.

Now it’s clear how to eat before and after training. What can you drink? The drinking regimen is as follows: before doing training exercises, be sure to drink water (1 glass), during classes, drink it after 20 minutes in small sips.

If your training is delayed for an hour or more, then use special drinks for athletes. They are useful because their composition contains useful elements. It is allowed to drink freshly squeezed juices (only natural).

If you do not attach special importance to drinking, there is a high probability that the training will not work out due to the lethargy of the body.

And further. Do not drink only when you are thirsty. When you feel it, your body will already be dehydrated. Why is this happening? Because training at an intense pace makes the receptors of the throat and gastric tract less sensitive. You need to drink constantly.

Bad symptoms include:

headache;
thirst;
lack of appetite;
fatigue;
dry lips;
irritability;
dry mouth.

If you observe at least two of these symptoms, be sure to immediately start drinking water. If it is completely unbearable, interrupt the training sessions.

If you still can’t lose weight, look at yourself from the outside and do an analysis. Perhaps you do not understand the principles of the human body, so you do not properly meet its needs. Or you think you're doing everything right, but you're not. You don't know what food groups exist and how they interact with each other.

Let's summarize. It is possible to lose weight at home. It is enough to eat right every day and exercise physically.