Lose weight with the right food at home

According to the survey, 42% of women, when asked what would bring them greater happiness, answered weight loss. And, in fact, for a large number of people, losing excess weight is the key to a happy life. It is no coincidence that more than 50% of women in developed countries follow diets.

However, despite the fact that many people dream of losing weight, realizing their dreams is not so easy. Dietetics reports that the main points here are proper nutrition and physical activity. Now we will talk about losing weight with the right food at home.

Does proper nutrition help in weight loss?

Proper nutrition is one of the main elements to get rid of extra pounds.It is very important to note here

• what to eat
• when have,
• in what amount?

No wonder the most popular book in history says, "Beware that your hearts are not weighed down by overeating. "Yes, overeating will definitely result in unwanted weight gain and bring with it physical and emotional problems.

But what is the connection between weight loss and healthy eating?

• No harmful products enter the body. Such as, for example, fried pies and hamburgers.
• Eating is done in small portions, at short intervals. As a result, the person is full and the body does not experience stress, as during hunger.
• Food compatibility and circadian rhythms are taken into account, which ensures better digestion and maximum benefit from what you eat.
• The action is long-lasting, there is no breakdown or reversal. Weight loss is smooth and very physiological.

Thus, proper nutrition for weight loss is the safest way. We were created this way. Overeating and junk food do us no good.

Therefore, for weight loss and health it is very important:

• Healthy food,
• in the required quantity,
• at the right time.

How much weight can you lose with the right food?

The result here is very individual. But he will definitely be there. There is no need to expect any special miracle. PP is not the best option for quick weight loss. However, improved health and gradual weight loss are very pleasing and encourage us to keep going.

Initially, people usually lose 1 to 3 pounds per week. But this literally takes 1-3 weeks. During this period, the body gets rid of swelling and restores proper metabolism. If a person also increases his physical activity, the result becomes even more visible.

Thus, an average weight loss per month occurs by 3-5 kilograms. This is the best option from a physiological point of view. However, this only happens for the first two to three months. Then the weight loss becomes less. Approximately 0. 5-1 kilogram per week. But this is also a great result. According to this scheme, you can lose up to 50 kilograms in a year, if they are extra. Great result, right? It's worth a try!

Finally:

• unnecessary weight disappears completely,
• health improves,
• the person becomes more active and positive.

Therefore, people who have tasted the beauty of proper food rarely give it up later. The difference between proper and improper food for health and figure is very obvious.

Basic principles of proper nutrition for weight loss

1. With strict diets, amazing results are achieved quickly. However, the lost kilograms, as a rule, then return just as quickly. And PP becomes the norm of life, in which excess weight disappears better, but then it is no longer formed.
2. A proper diet allows you to eat delicious and varied meals at home without creating depression or anxiety. The menu is accessible, from simple products, no special expenses are required. There are new delicious dishes every day, they never get boring or boring. There are no strict standards, which is why PN is often called a "free diet".
3. The menu for the day and week is compiled taking into account the presence of essential fats, proteins and carbohydrates, as well as vitamins and minerals. Fatigue of the body or lack of strength is not allowed.
4. Eating right means eating often enough. There should be three main meals and two additional meals. About 25% of the daily diet is eaten for breakfast, 40% for lunch, 15% for dinner and two snacks for 10%. In this way, a person does not have a strong feeling of hunger, he seems to be constantly full, but he eats less, digestion is more efficient.

What does proper nutrition mean?

Proper nutrition means switching almost completely to healthy foods and removing harmful ones from your diet. Also, the answer to the question, what is the right food, means:

• eliminate unhealthy cooking options;
• the frequency of meals should be as physiological as possible,
• consider the compatibility of foods on a plate or in a meal.

These are the basics of the PP course. To a greater extent, such a plan is not designed for weight loss, but for improving health in general, where shedding excess pounds is simply a bonus.

A balanced diet improves metabolism, increases performance and improves well-being. Surprisingly, many chronic diseases improve in humans. Well, there are no contraindications for switching to proper nutrition.

On the contrary, this diet is recommended for every day for patients with diabetes, cardiovascular diseases, problems with the musculoskeletal system and all other diseases without exception. So we're not just talking about a weight loss menu, but a program to improve the health of the whole body.

What is included in proper nutrition?

Currently, nutritionists do not have a clear opinion on what is included in proper nutrition. There are different options. But most of them still agree that the right food is the most organic food. It does not contain various food additives - flavor enhancers, artificial colors and flavors.

As a result, it turns out that the basis of PP is a list of products, very simple and without chemical treatment:

• vegetables,
• fruits,
• CROPS

This is the basis of the diet of modern healthy people. Then, if desired, dairy products and meat are added in small quantities. It is interesting, but vegetables, fruits and cereals are most often considered budget products and are prepared quite quickly.

Thus, the secret of the success of the health and weight loss program in the discussed format is that we are talking about healthy food on a budget: the products are simple, easily accessible, cheap or one could even say cheap. And these are natural products. We were originally created to eat them.

Also, during their preparation, a woman or a man does not need to spend a lot of time preparing complex dishes. Everything smart is simple. And very convenient. Recipes for every day and a sample PP menu only confirm this.

And the detailed list of products that are recommended for proper simple food is very large and tasty:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, zucchini, peas, chickpeas, corn, and so on);
• cereals (buckwheat, oats, barley, rye, wheat, quinoa, rice, and so on);
• fruit (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, melon, fig, kiwi, lemon, mango, peach, date and many more);
• berries (watermelon, barberry, lingonberry, grapes, strawberries, cherries, blackberries, strawberries, grapes, blueberries, blackberries, raspberries, sea bread and so on);
• greens (green onions, fennel, parsley, basil, asparagus, oregano, rhubarb, arugula, lettuce, celery, etc. ).

According to WHO recommendations, cereals should make up 40% of the modern man's diet. Another 40% is recommended to be given to vegetables, 15% to fruits and herbs. And only 5% should be allocated to food of animal origin (meat, milk, fish, seafood). We can safely say that this is a dietary food that nutritionists around the world advise all people to adhere to.

And we specifically listed a lot of things so that people who are starting to lose weight do not think that if they buy and prepare only simple foods, then "there will definitely be nothing to eat. "

What foods should you avoid when eating healthy?

• any canned food,
• industrially prepared semi-ready and ready meals,
• store-bought sweets,
• sausage products,
• refined products (sugar, vegetable oil),
• white bread, white rice,
• mayonnaise, margarine,
• store bought sauces,
• sweet fermented milk products,
• broths,
• any fast food,
• carbonated drinks.

Unfortunately, the weekly diet of many people consists only of these products. They eat processed foods, canned fruit, drink soda, eat sausage, candy, and chips. They don't think it's bad. Although there will definitely be negative consequences.

The principle "what goes around comes around" works here 100%. Due to malnutrition, there are more and more sick people in our society. What is their main problem? These are oncology, high blood pressure, diabetes, rheumatism. Even without losing weight, there are enough problems here, although obesity and excess weight are the scourge of modern society.

Where to start losing weight with the right food?

In the process of losing weight, the most difficult thing is, of course, the beginning. Therefore, now we will understand where to start and how to switch to the type of diet under discussion.

The unlimited and free starter phase weight loss program here offers:

1. Set your goals correctly. This will be the answer to the question of how to adapt to a new type of nutrition. Perhaps someone's goal will be a certain number of pounds lost, someone's goal will be a disease they would like to get rid of, and someone's goal will simply be to not get sick as long as they can. possible and have a flourishing appearance. Everything is individual. But still, here you should not focus on losing weight quickly, but on a systematic regime to get yourself in the right shape.
2. Set screensavers on your phone and computer to pictures or photos that will motivate you and reflect the essence of your dreams. For example, for girls, this could be a photo of them in a swimsuit before they became overweight, or just a beautiful athletic lady that they would like to be like.
3. Advice from a nutritionist is to gather information about unhealthy and healthy foods. Understand the impact of what we eat on the body - positively or negatively. Understand healthy and unhealthy foods and dishes. The clearer the essence of the process is to you, the easier it will be for you to get used to the new diet. Then the new rules will not seem burdensome to you, you will understand their benefits.
4. It is recommended to download some apps on your phone. For example, we can talk about "helpers" for counting calories in foods, for the ratio of proteins, fats and carbohydrates in them. Also, since PP requires drinking enough water, it is recommended to install a suitable reminder program. In addition, apps that remind you of your meal schedule are well proven.
5. Start keeping a food diary. You will write down what, when and how much you ate. There you can also record the results of your new diet, create a menu, make a daily plan of what you will cook and plan the dishes according to the day of the week.
6. In addition to switching to a new eating routine, leave enough time for physical activity. Including, introduce specific sports exercises into your lifestyle. They will make your body even healthier and more attractive. Also adjust your sleep schedule. You should sleep at night and be awake during the day. Such a complex PP, regime and physical activity will allow you to get the desired results faster and more efficiently.

How to create a proper diet?

After you have done everything necessary on how to start living with the right food, you need to move on to the actual process. But for everything to go smoothly here, a little preparation is needed. A weekly diet should be drawn up, showing the dishes for each day. How to choose it? Now we will explain step by step.

The first phase

You need to determine how many calories you should burn each day. For this calculation, you can use ready-made tables, which are available in sufficient quantities on the Internet. The main thing is that the energy value of food corresponds to the expenditure of the body.

If you are obese, then the total caloric content of meals per day should not exceed 1000 kcal. For people with normal weight and moderate activity, according to the standard, the average daily value of energy is defined as 1200-1500 kcal. And if a person performs heavy physical activity during the day, then his daily diet should be from 1600 to 1900 kcal.

Second phase

The daily intake of calories is divided by the number of meals. The best option here would be five meals a day. If you need to eat 1000 kcal of food per day, then conditionally it will be 200 kcal per meal.

But we have already said that with PN it is better to stick to the "three main meals and two additional meals" regime. If, with five meals a day, you follow a breakfast scheme that makes up 25% of the total daily diet, lunch - 40%, dinner - 15% and two other meals with 10% each, then in calories it looks like this:

• breakfast - 250 kcal,
• first snack - 100 kcal,
• lunch - 400 kcal,
• second snack - 100 kcal,
• dinner - 150 kcal.

Thus, the feeling of strong hunger will not arise, which is important for the psyche, and for the functioning of the gastrointestinal tract, this is the best option.

The third stage

The most suitable time to eat is set. Recommendations from nutritionists here are:

• Breakfast - from 6: 00 to 8: 00.
• The first snack - from 9: 00 to 12: 00.
• Lunch - from 13: 00 to 15: 00.
• The second snack - from 16: 00 to 17: 00.
• Dinner - from 18. 00 to 20. 00.

Time, of course, is approximate, everyone can choose the most suitable option, but the main thing is that:

• intervals between meals should not exceed 3 hours,
• There is no need to eat a lot at night.

And don't be afraid of the last point. You get used to it quickly. Especially when sleep in this way becomes of the highest quality, and a person looks good and full of energy in the morning.

The fourth stage

For each meal, a specific menu is written for each day of the week. At the same time, the menu should be varied, and the dishes should be tasty and desirable. The Internet will help you again, where there are many free menu options.

Also in this article below, we offer a free sample menu, the dishes from which will be delicious and healthy. There you will clearly see what you can cook and what you should refrain from. Well, there are many options on how to make food that does not harm yourself, but with maximum benefit for your body and emotions.

At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates, as well as minerals and vitamins, respectively. They must be present on the plates, you just have to mess around a bit and count them.

Proteins, fats, carbohydrates according to the standard should correspond to the ratio 1: 1: 4. Also, the calculation is based on the fact that for 1 kg of weight a person needs:

• protein - 1. 5-2 grams,
• fat - 0. 5 grams,
• carbohydrates - 2, 5-3 grams.

The fifth stage

The volume of portions is determined in grams. Yes, the main thing here is that the portions are small. Usually their volume is 200-300 grams. This will be enough for an adult to eat, but not overeat. Also, this, as a rule, corresponds to the volume of the stomach, which can accommodate approximately two handfuls of compressed food. So, from a physiological point of view, this approach is more accurate.

After drawing up a weekly meal plan, it remains only to stick to the set schedule and prepare food in accordance with the compiled "price list". Only at first it may seem difficult. However, a conscious approach to food is quickly justified by the lost kilograms, softness in the body and good health.

You quickly get used to such a system, and literally after 2-3 weeks, creating a menu for the day and week brings more pleasure than stress.

Additional advice from a nutritionist

1. Think of the transition to proper nutrition as a kind of exciting gastrotour that will bring you only positive emotions. If the approach is exactly this, then the attitude towards the process will no longer be "necessary", but "want". Let's cook and eat for fun!
2. Drink more water. It accelerates metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which many people today perceive as a desire to eat. Here's a good rule of thumb: if you want to eat, drink a glass of water, and if the urge hasn't gone away after 20 minutes, then eat. But more often you don't want to eat at the "wrong" time, you just want to drink.
3. Do not skip meals. Otherwise, it will provoke a greater feeling of hunger. The body will go into stress mode and start accumulating fat deposits again "for a rainy day".
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They will make food tastier and healthier. The diet in general should be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with dry fruits, white rice with brown rice. For baking, use whole grain flour, pasta only from it or spelled, and instead of instant yeast, make your own sourdough.
6. It is recommended to eat the last time 3-4 hours before bedtime. And if you want to eat, it is better to drink some water. Then, if that doesn't help, then you can solve the problem with a cup of your favorite herbal tea. Or else, eat something light – like vegetables and fruits. And gradually move the time of administration further from sleep.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something with "ingredients" written on it, then study it carefully. And remember, the shorter it is, the more useful it is for the body. Give priority to vegetables, fruits and simple grains. You can never go wrong with this.
8. Remember that fatty, fried and high-calorie foods are no longer for you. Boil, boil, bake, steam the dishes, but do not fry them. During frying, firstly, a lot of high-calorie vegetable or animal oil is used, which, secondly, more often turns into harmful carcinogens that cause cancer.
9. Chew food thoroughly. When eating, do not watch TV or use devices. Enjoy your meals. Then you will eat much less and have more pleasure.

Menu for a week with the right food

We present you an indicative menu for the week. It is based on the following principles:

1. The diet should be healthy, but tasty, and the dishes should be different. In this case, we also focus on their budget option. So that they are available to as many people as possible.
2. Since the body needs energy, vitamins and minerals in the morning, vegetable salads, cereals, cottage cheese and (or) fruits are an excellent option.
3. At lunch time, the digestive system is ready to process large amounts of food. Here you can use meat dishes with side dishes of cereals and vegetables, soups and vegetable salads.
4. At the end of the day, when the digestive processes slow down, fish, boiled vegetables and fermented milk products are good options.
5. Salads with vegetables, nuts, fruits, sandwiches made from whole grain bread and healthy "extras" are a great snack option. At the same time, snacks are only slightly less than breakfast and dinner in terms of calories. They can be considered whole foods.

And now the menu itself

Monday

• Breakfast - buckwheat with vegetables, green tea with lemon.
• The first snack is an apple and a pear.
• Lunch – vinaigrette, vegetable soup with turkey, blackberry compote without sugar.
• The second snack is sandwiches made of whole grain bread with slices of low-fat cheese, herbal tea.
• Dinner - rice with vegetables and cod, salad with cabbage, cucumber and tomato, rose juice.

Tuesday

• Breakfast - wheat porridge, a piece of cheese, green tea.
• The first snack is a banana and kiwi.
• Lunch - champignon soup, stewed rabbit with vegetables, sugar-free berry juice.
• The second snack is a spicy carrot salad, whole grain bread, herbal tea.
• Dinner – pike perch with vegetables, roses and apple compote.

Wednesday

• Breakfast - cottage cheese with berries (strawberries, raspberries), green tea.
• The first snack is a banana and a pear.
• Lunch - pureed pea soup, salad with fresh cabbage and carrots.
• The second snack - cottage cheese, tea with honey.
• Dinner - vegetable stew with pollock, green tea with lemon.

Thursday

• Breakfast - oatmeal with banana, herbal tea.
• The first snack is an apple and an orange.
• Lunch - salad with raw carrots, beets and apples, chicken breast with boiled vegetables, green tea.
• The second snack is sandwiches made of whole grain bread and cheese.
• Dinner - cheese in the oven with sour cream, rose juice.

Friday

• Breakfast - omelette salad, cabbage and bell pepper.
• The first snack is kiwi and apple.
• Lunch - fish soup with pink salmon, cabbage and carrot salad, green tea.
• The second snack is banana curd.
• Dinner - chicken and vegetable casserole, fruit tea.

Saturday

• Breakfast - barley porridge with vegetables, herbal tea with lemon.
• The first snack is carrot salad with raisins.
• Lunch - cucumber and tomato salad, turkey with bulgur and vegetables.
• The second snack is low-fat yogurt without artificial additives.
• Dinner – navaga with vegetables, beetroot salad with garlic and prunes.

Sunday

• Breakfast – scrambled eggs with vegetables, whole grain bread, green tea.
• The first snack is a pear and an orange.
• Lunch – Caesar salad, borscht, fruit tea.
• The second snack is sandwiches made from whole grain bread and cottage cheese with herbs.
• Dinner – brown rice with vegetables and carp.

Recipes from the healthy eating series

In conclusion, we will give two more recipes. They are also from the proper nutrition series. Quick, easy, cheap and the dishes they make are very tasty and healthy.

Salad with raw carrots, beets and apples

Ingredients for 1 serving:

• carrot - half of a medium root vegetable,
• apple - half of an average fruit,
• beet - half of a medium root vegetable,
• greens - whatever of your choice, mint also goes well here,
• apple cider vinegar or lemon juice - 1 tablespoon,
• olive oil - 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel the carrots, beets and grate them together with the apple on a coarse grater.
2. Finely chop the greens and mix with the rest of the ingredients.
3. Add apple cider vinegar or lemon juice, olive oil, salt and pepper.

The dish is ready! Cooking time is only 10 minutes. But very tasty and healthy. People also call it broom lettuce. Here as an option you can also add sauerkraut, garlic and ginger. The result is an extraordinary taste.

Boiled rabbit with vegetables

Ingredients for 4 servings:

• rabbit - 0. 5 kg,
• carrots - 0. 5 kg,
• onion - 0. 5 kg,
• zucchini - 0. 2 kg,
• bell pepper - 0. 2 kg,
• tomatoes - 0. 3 kg,
• water - 300 ml,
• ground black pepper or any favorite spice, salt to taste.

Preparation:

1. Cut the rabbit meat into pieces. Boil in a small amount of water for about 20 minutes.
2. While the meat is simmering, prepare the vegetables. Peel the carrots, grate them coarsely, peel the onions and cut them into small cubes. We also cut the zucchini, peppers and tomatoes into small cubes.
3. Add the vegetables to the rabbit meat, cover with a lid and cook for another 30 minutes. Add spices. Before serving, sprinkle with herbs.

Total cooking time is about 1 hour. But in most cases the dish will be cooked by itself. And preparing and adding ingredients takes literally half an hour. Using the same principle, you can cook fish or any meat, including chicken, in combination with any vegetables you want. Everything will be very tasty and healthy.

Enjoy your meal! We want you to introduce the right food into your life, improve your health, lose extra pounds and ultimately become happier. You will succeed!