Proper healthy diet for weight loss

10 September 2020

Both nutritionists and professional trainers agree that the most effective method of throwing is not the most fashionable diet, but the principle of combining proper nutrition and physical activity.

Proper foods on the menu and daily sports are relevant not only for weight loss, but also for strengthening muscles, improving body contours. However, not only the right diet but also discipline is important to lose weight, as well as following some important recommendations.

How to organize an effective and healthy diet for weight loss, how to create a diet for weight loss, will be discussed in this article.

Why do I need to eat properly?

Almost all people who want to lose weight dream of not overworking themselves with diets and at the same time actively lose weight. In addition, a weight loss diet is often very limited in terms of calories and variety. By following a diet you can only lose weight for a while. During this period, you can lose weight, sometimes quite an impressive amount of pounds. However, when such a regimen ends and you start eating normal food, the pounds return. As a result, the weight becomes the same, and sometimes even more so than before the diet. Of course, such jumps harm the body.

The solution for those who have a clear intention to lose weight is proper nutrition (PP), which is changing their eating habits and constantly maintaining a certain lifestyle. It is very important that in this case the daily diet is not meager and tasteless. Diet PP is a very tasty but healthy food. With many recipes, you can prepare very original dishes. But most importantly, it is a normal, nutritious diet in which a person does not experience a constant feeling of hunger, as is the case with diets. Because a weight-loss diet that follows the principles of proper nutrition is quite diverse, the urge to quit everything and get rid of it does not occur, and real results are already visible when losing weight quickly.

In addition, such a system helps to improve your health and general well-being. With proper nutrition, a person provides the body with all the necessary substances - vitamins, minerals.

Proper Nutrition for Weight Loss: Instructions and Rules

Losing a healthy diet by slimming is not difficult. To do this, you must constantly follow the important principles of a healthy diet. And once you get started, you’ll quickly get used to it. A proper diet menu for losing weight should be drawn up following these rules. Only in this case the slimming menu will appear varied and such as not to harm the figure and health.

The following rules are important:

Eat frequently and in small portions. Ideally, you should eat at least five times a day, at about the same time. The last meal should be no later than 2-3 hours before bedtime. A partial meal will not make you feel hungry and overeat.
It is important to give up fast food altogether. The list of such products is quite large. It’s not just prepared foods like burgers and sausages, but also any sausages, canned food, instant semi-finished products, fried potatoes, and more. The prepared food is rich in preservatives, flavors, colors and other harmful substances that prevent weight loss. In addition, these substances give food an appetizing smell and taste, and a person eats them more than necessary. These foods are very high in calories and contain very few nutrients. Therefore, the menu should only contain natural healthy products.
Food should be chewed for a long time and very carefully. Prolonged chewing promotes weight loss because well-chewed food is better absorbed. Also, the slower a person eats, the smaller portion he can get full. By eating slowly, the brain will receive a signal of satiety in a timely manner, which will prevent overeating.
Drink enough water. If a person drinks about two liters of water a day, his metabolism will accelerate and toxins will begin to be actively removed from the body. But in this case, we are talking about pure water, not other drinks.
It is important to maintain the right balance of carbohydrates, fats and proteins. Protein is essential for the body to build muscle tissue, carbohydrates provide energy, and fat is important for the brain, nervous system, and other organs. The body needs about 60 g of fat, 70 g of protein and 250 g of carbohydrates per day. In addition, about 30 g of dietary fiber should be consumed per day. The basis of good nutrition is protein foods, unsaturated fats and complex carbohydrates.
It is important to calculate calories correctly. To eat right and lose weight, you can eat about 500 calories of food for breakfast, 400 calories for lunch, 300 calories for dinner. Also, there should be two snacks of about 150 calories a day. The average daily diet should be 1500-2000 kcal. However, those who want to lose weight actively need to reduce their caloric intake to 1200-1300 kcal. Later, when the desired result is achieved, the number of calories can be increased. A calorie chart will help shape the menu correctly.
You should not eat dry food. Main meals should be warm and hearty, not sandwiches or biscuits. Once a day you should eat a liquid dish - soup, broth, borscht.
Eat vegetables and fruits as often as possible. At the same time, there are vegetables, and you have to use weight loss recipes that contain them more often than fruits.
You need to be active. Not only proper nutrition but also adequate physical activity is important for weight loss. Even from those who eat right and exercise, the photos show that the process of changing shape is much faster in this case.
Alcohol should be avoided. Since alcohol is also high in calories and, in addition, has a negative effect on the whole body and especially on the weight loss process, alcohol consumption should be minimized. Of course, in rare cases you can drink a glass of dry wine. But in general, eating right means giving up alcohol.
Food needs to be prepared correctly. By studying the basics of proper nutrition, everyone understands the need to consume cooked, stewed and fried foods and not fried foods.

Based on the above rules, we can identify the most important principles that should guide the development of a healthy eating program:

The energy value of the products consumed should correspond to the body's energy expenditure.
The body needs to get the set of substances in products that it needs for normal work. A person should get at least 70 different components with food on a daily basis.
The products on the menu and the corresponding recipes should be as diverse as possible.
Meals must be properly organized.

Foods for weight loss

A healthy weight loss diet should include foods rich in amino acids, vitamins and minerals. In addition, such foods should speed up metabolic processes and reduce hunger.

The daily diet of those who choose to eat well should include the following foods:

Turkey, chicken, rabbit, lean veal.
Fish - sea and river, seafood.
Eggs - chicken, quail.
Vegetable oils - flaxseed, olives, sesame, coconut.
Various vegetables with less starch.
Fruit.
Low fat dairy products.
Whole grain grains.
Spices, natural spices.

It is very easy to create a daily diet for weight loss, including dishes from these products. In fact, you can make so many dishes from so many different products, the recipes of which you can find in different sources.

An example of a diet could be:

For breakfast, a protein dish or whole grain porridge.
For lunch - soups and a protein dish, a vegetable salad.
Snacks - fruit selection.
Dinner is a dish made from vegetables or dairy products.

Foods to help you lose weight

A diet that is good for weight loss must include foods that promote active weight loss. Their frequent use accelerates the slimming process.

The following are examples of such products.

Cabbage- they are rich in B vitamins, as well as vitamins A, C, E, K. It is also important that this vegetable is rich in fiber and various minerals. Cabbage is low in calories, but the body spends a lot of energy in the process of digestion. Proper diet menus can include salads, appetizers, stews, cabbage rolls, and other cabbage treats.
Buckwheat- These grains are rich in iron and other minerals, B vitamins. It is also important that buckwheat allows you to quickly saturate and not feel hungry for a long time. It helps improve digestion, lowers cholesterol and helps you lose weight fast.
Fish- Sea fish contains many polyunsaturated acids, which are very important for the body, as well as a number of equally useful vitamins. If the fish is boiled or fried, it will just be the ideal product for slimming.
Chili Peppers- The composition contains a capsaicin substance that promotes active digestion and speeds up metabolism.
Green Tea- Improves metabolic processes. This tea contains catechin - a biological substance that is beneficial to the body.

What should be excluded from the menu?

Sausages and sausages, bacon, lard, fatty meats.
Sweets - jams, candies, confectionery. You can periodically eat small amounts of dark chocolate and honey. Some nutritionists recommend the use of sugar substitutes.
Refined vegetable oils, margarine.
Bread, white bread.
Sweet soda, juice from packs, alcohol.
Fatty sauces.

Healthy Food Weight Loss Menu

To facilitate proper eating habits, you should at least roughly plan your weekly diet. This plan will help you not only to buy healthy food, but also to determine which dish to prepare each day for breakfast, lunch and dinner.

The following are menu options that make it easy to plan the right meal of the week. There are several options for each dish that can be used to create adult and children’s menus.

Breakfast

Oatmeal with raisins and honey.
Chicken omelette.
Curd with yogurt.
Buckwheat porridge with vegetable salad.

Lunch

The fruit of your choice.
Boiled egg with black bread toast.
Banana yogurt.
Fresh fruits or vegetables to choose from.

Lunch

Chicken soup, roast beef, cucumber.
Lean borscht, fish with vegetables.
Creamy vegetable soup of your choice, boiled chicken fillet, vegetable salad.
Ukha, a fried potato with turkey or chicken.

Snack

Apples.
Curd and tea.
Nuts to choose from.
Carrot salad.

Dinner

Omelette with vegetables and cheese.
Roasted or cooked boiled lean meat.
Vegetable stew.
Vegetable salad and boiled fish.

At night

Apple.
Kefir.
Grapefruit.
Pineapples.

Weight Loss Nutrition Reviews

Numerous dietary advice from practitioners and continuing practitioners confirms that such a system is the right choice. By visiting any forum dedicated to this topic, you can see that many users talk about the effectiveness of such a system. Proper nutrition is the best diet, reassure those who have managed to switch to this scheme. But before you move on to PP, you need to clearly learn all the rules and lessons so you don’t make mistakes when you get used to a new life.

As a positive statement, consumers pay attention to weight loss, improved well-being, improved health, appearance. It is also noted that the transition to a healthy diet has helped many get rid of chronic diseases. That is, reviews show that this whole system is much better than any diet, exercise or sports diet and other methods of figure improvement.

On a negative note, consumers note that it is sometimes very difficult to buy truly healthy products. When it comes to preparing healthy meals, the relevant video recipes and consistent instructions provided in many cooking descriptions are very helpful.

Conclusions

So, proper nutrition is a very effective system for both weight loss and recovery. But it requires doing it a way of life. If a person learns to eat right and at the same time enjoys such a diet, he is guaranteed to lose weight and improve his health.