What diet should be chosen to keep in shape? We talk about the principles of proper nutrition, the daily menu and important restrictions.
Principles of healthy eating
The main principle of long-term weight loss is not to stay on a diet. It has been proven that in the process of maintaining a diet, especially if it is quite rigid, with calorie restriction, the metabolism decreases. The more difficult and longer the diet, the lower the metabolism. The problem is that restoring metabolism is very difficult, it can take months and even years, and for people who have gone through several cycles of weight loss and weight gain, it is almost impossible to restore metabolism. Therefore, in scientific dietetics, there is a rational, that is, just a healthy diet every day, and a competent nutritionist recommends this for weight loss.
An important principle is a long-term change in the food paradigm, i. e. adherence to the principles of rational nutrition throughout life, not only during weight loss. This is how people who are not prone to overweight eat. They do it subconsciously, they learned it in childhood, they didn't even know 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 of a rational diet is a variety of food with a combination of products containing the main macroelements (proteins, fats and carbohydrates) and microelements (vitamins, minerals, biologically active substances). Dietary diversity can be symbolized by the plate rule established by Harvard Medical School. Half of the plate should be occupied by complex carbohydrates - vegetables and fruits, one quarter - by protein products and the remaining quarter - by cereal (cereal) products. Milk or fermented milk product or water is offered to drink on the plate. There should be 3 such meals during the day.
It must be said that it is not necessary to take snacks, but if you feel the need for them, then they are possible. It is allowed to eat 2-3 meals a day. You can eat different vegetables (carrots, turnips, daikon, cabbage, cucumbers, tomatoes, avocados, etc. ), nuts (walnuts, hazelnuts, almonds, unroasted) - 10-15 g per day, fruits (3-4 fruits in totalper day, each weighing 150-200 g), dried fruit - no more than 50 g, fermented milk products without sugar, cottage cheese and dishes made from it.
Important limitations
There are certain restrictions that must be observed by those who want to lose weight. First, we limit products that contain obvious and hidden fats. Everything about obvious fats is clear - this is fatty meat, pastries with cream, mayonnaise, vegetable oil. And hidden fats are those foods that contain a lot of fat, but you may not even know it. This is a danger because you don't know that you are getting excess fat and calories from these foods. Examples of such products: whole meat gastronomy (sausages, frankfurters, carbonated and other meat products, dumplings, etc. , which break the metabolism), fast food, junk food (chips, crackers, etc. ), fatty dairy products (especially cheese), Nuts and seeds, salads, vegetable side dishes mixed with vegetable oil.
Second, we focus on trans fats. These are fats that do not occur naturally, but are produced in the production of margarine and spreads, as well as in the industrial deep-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, and margarine and spreads. These products are not recommended for those who want to maintain a normal weight.
Third, drinks. You should try to drink only drinks with a minimum calorie content: water, tea, coffee, herbal tea. You can use milk, dairy products, but no more than 2-3 servings per day. Sugary drinks should be completely excluded, even freshly squeezed juice and sweet yogurts, because these are easily available sources of carbohydrates that do not even need to be digested, they are quickly absorbed and contribute to weight gain.
But you can eat sweets. We add them to the main course as a dessert. You can eat up to 25 grams of added sugar per day. It is about 50-100 grams of sweets, depending on their composition. Exception: people with diabetes.
You can eat bread and even need it! Black, 2nd class, grain, bran. White bread is limited. You need 3-4 pieces of bread of 30 grams per day! Bread provides a feeling of satiety, contains fiber, complete protein and B vitamins, reducing the risk of overeating and craving sweets. Exception: people with gluten intolerance, wheat protein allergy or celiac disease.
You should pay attention to the use of alcohol. This is a very high-calorie product. In addition, they usually eat high-calorie foods with it: cheese, sweets, snacks, etc. Sh. Alcohol also increases appetite and we eat more than usual. Sometimes it is the cause of excess weight, although a person can eat properly and not eat the rest of the time.
Combinations of food groups are believed to influence the speed and accuracy of digestion (hence metabolism and weight loss). There are different methods - for example, separate nutrition, in which special tables of product compatibility have been developed for proper nutrition. In fact, they have nothing to do with a balanced diet that should be followed every day.
I need to drink a lot of water to lose weight
I would like to discuss another such popular topic as the use of water. Water itself has no effect on metabolism or calorie burning. But it can be useful in some aspects. So, sometimes a person who experiences hunger is actually experiencing a feeling of thirst. Therefore, if less than 3 hours have passed since eating and you are still hungry, it is recommended to drink a glass of water, and if the feeling of hunger has passed, then you are thirsty. 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 faster and keeps you from overeating. This is also helped by taking drinks (water, tea) with meals, which is not at all harmful, as some patients and even doctors believe. So, to lose weight, water should be included in the correct food menu for a week.
Sample weekly meal menu
It is very important that the diet is varied and balanced. We offer daily food menu 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 breakfast:Cottage cheese 5% (50g), walnuts (15g), dried apricots (20g), kefir 1% (200g).
- Dinner:Chicken baked in the oven (100 g), boiled potatoes (100 g), multi-grain bread (30 g)
Day 2
- Breakfast:Cottage cheese Sirnik (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 breakfast:Fruit (200 g), sugar-free yogurt (100 g).
- Dinner:Steamed fish cakes (100 g), cherry tomatoes 50 g. , multigrain bread 30g.
Day 3
- Breakfast:Millet 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 breakfast:cottage cheese (150 g), 1 tsp. Ktafli, baked pear (180 gr. ).
- Dinner:Stewed vegetables (200 g), boiled chicken fillet (150 g).
Day 4
- Breakfast:Rye bread toast, hard cheese (20 g), banana.
- Dinner:Herring with potato soup (200 g), rye bread (30 g), apple.
- Afternoon breakfast:Fruit jelly (200 g), kefir 1% (150 g).
- Dinner:Lazy cabbage rolls (100 g), celery, radish, cucumber salad (100 g), 2nd class bread 30 g.
Day 5
- Breakfast:Omelet 2 eggs with vegetables, rye bread (2 pcs. ), orange.
- Dinner:Pilaf with lean meat (200 g), stewed vegetables (150 g).
- Afternoon breakfast:Yogurt (200 g), apple.
- Dinner:Lean boiled meat (chicken, rabbit, veal) (250 g), fresh or pickled cucumber, 2nd class bread (30 g).
Day 6
- Breakfast:Rye bread (2 pcs. ), slightly salted trout (60 g. ), avocado (80 g. ), fruit (150 g. ).
- Dinner:Soup with meat and spinach (200 g), rye bread (30 g).
- Afternoon breakfast:Low-fat cottage cheese (100g), dried fruit (50g), nuts (15g), apple.
- Dinner:Stew (100g), boiled buckwheat (100g), vegetable salad 100g.
Day 7
- Breakfast:Boiled egg (100 g), tomato, grain bread (30 g), orange.
- Dinner:Baked fish (200 g), cabbage or green leafy vegetable salad with olive oil (150 g), 2nd grade bread (30 g).
- Afternoon breakfast:Vegan cherry strudel (100 g).
- Dinner:Boiled or baked fish (100 g), brown rice (100 g), stewed vegetables (100 g).
Recipes for pp from simple products
Many people think that a healthy lifestyle is difficult and expensive. But this is not necessarily the case. There are a large number of recipes for the right food for a healthy lifestyle, there are dishes that are easy to prepare at home on your own.
Green soup puree
Ingredients:
- broccoli - 400 g;
- spinach - 100 g;
- medium size lamp;
- cream 10% - 200 g;
- vegetable or chicken broth - 200 g;
- Salt to taste.
Kitchen:
- Chop broccoli, onion, pour hot broth, cook for 15 minutes.
- To get ready vegetables (do not pour the broth), add spinach, chop in a blender.
- Pour the obtained mass into the broth again, add cream, salt, boil for 10 minutes.
Vegetable frittata
Ingredients:
- eggs - 5 pieces;
- Tomatoes - 2 pcs. ;
- sweet pepper - 2 pieces;
- broccoli - 100 g;
- green onion - 50 g;
- Cheese - 50 g.
Kitchen:
- 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 gr. ,
- Lamp - 1 pc. ,
- garlic - 1 clove,
- Spinach - 40 g. ,
- Salt, pepper to taste.
Kitchen:
- Cut the chicken fillet lengthwise into several pieces, about 1 cm thick, salt and pepper.
- Chop the onion, wash the spinach.
- Pour 1 tbsp into the heated pan. L. butter, add spinach, sour cream, onion, garlic and salt passed through a press.
- Boil for 5-7 minutes.
- Arrange the chicken pieces in the bottom of the baking dish, then the sauteed spinach and grated cheese. Bake the dish in the oven for 12-15 minutes.
Oatmeal Banana Cookies
Ingredients:
- oatmeal - 1 cup;
- Banana - 2 pcs. ;
- Raisins - 2 tbsp. K. L.
Kitchen:
- Mix the grated, chopped banana with the flakes until a homogeneous mass is obtained.
- Add washed raisins.
- Form round patties.
- Place on an oiled baking sheet. Bake at 180 degrees for 15 minutes.
But what about sports?
A few words should be said about physical activity. They are necessary when losing weight, and it should not be a visit to the sports club. Start by walking briskly, exercising at home, using machines in the yard, dancing, doing yoga, do whatever you like.
In conclusion, I would like to say that one of the most important principles is to establish a relationship with the body, listen to hunger and satiety, eat mindfully, and this will help reduce body weight and maintain a healthy weight.