Maintaining a healthy and ideal weight is the result of a properly structured diet. If you find a diet system that suits you, and at the same time learn the most important weight loss rules, you can achieve harmony and maintain a lifetime without having to feel tired due to diet and heavy physical exercise.
Nutritional essence of weight loss
Proper nutrition is a way of life. It is a food intake system that can keep your body healthy and young. The basis of proper nutrition is not to harm the body, but to provide all vital systems for stable and comprehensive work.
There is no single formula with proper nutrition. Dozens of very different systems have proven their applicability, so when choosing one of these systems, you can start with their own characteristics. For example, for people in the northern and southern regions, the food system will be different because temperature conditions and regionalism determine their own conditions.
Therefore, many factors influence the creation of an ideal and proper nutritional system, especially for weight loss:
- Age characteristics;
- Restricted health;
- Gender differences;
- Degree of obesity;
- Geographical factors;
- Allergy restriction;
- taste preference;
- Metabolic rate;
- The degree of physical activity;
- Religious beliefs.
Nutritionists express the balanced selection and distribution of food, taking into account the required calorie content and equal amounts of carbohydrates, fats, proteins, minerals and vitamins, and having proper nutrition to reduce weight. However, since everyone has their own physical characteristics, this balance is always calculated separately.
Weight loss nutritional system
Facts have proved that the most feasible nutritional system is:
- Separate power supply.This is not a diet, but a way of eating, the essence of which is to separate carbohydrates and proteins into different foods. A scientist at the School of Natural Hygiene, Herbert Shelton (Herbert Shelton) has written many books on this, based on the fact that our stomach creates its own special acid-base environment for meat and vegetable (grain) products. Mixing two types of products will disrupt the rhythm of the human body. A large number of studies have shown that in the long-term structural adjustment of the human body, nutrition alone can produce amazing results, not only affecting the normalization of body weight, but also affecting life span.
- Dukan's power system.Although the Dukane food system represented by diet, because diet lasts for several years, it can also be called a lifestyle. The essence of this diet is to choose food for food based on the glycemic index, and you need to give up alcohol, coffee, refined and canned food, which is ultimately the right way to choose food.
- Vegetarian.This is a kind of vegetarianism, mainly based on plant foods, eggs and dairy products. Nutritionists all over the world agree that this is an ideal nutritional system, because the human body can consume enough protein while avoiding meat.
Not all possible nutritional systems, but the nutritional systems listed are considered to be the most versatile because they can balance all nutrients in the body.
Nutritional basis for weight loss
Proper nutrition system aims to maintain a high-quality life in the human body. But how to use it to correct weight and improve organ function?
Many people think that just reducing calories to see results is enough, but this is one of the factors, far from the most important. Choosing the "right" food is not always sufficient. Losing weight on a proper nutritional system is a new habit culture. After a month of practice, this habit will take root, so you need to build a basic complex to understand what you can and cannot do.
As nutritionists say, you can do anything to lose weight, but in moderation. This rule should serve as the basis.
To lose weight, you cannot restrict nutrition. Not every healthy person can afford it, so there is no need to talk about people who are obese or have low metabolism.
Balancing proper nutrition to lose weight is based on three pillars:
- The main content of protein or slow carbohydrates in the dietdepends on the characteristics of the organism. To understand, in terms of weight loss, better yet, a 2-day quiz in two days is sufficient. On the first day of the first week, you only need to eat a small amount of protein foods with grains and vegetables (a ratio of 80: 20). On the first day of the second week, the opposite is true, where slow carbohydrates will be the main food. We need to look at the faster growth of kilograms. If you are best to use protein to reduce weight, then the nutritional system should be based on the main ingredients in the diet.
- Replace fast carbohydrates with slow carbohydrates.People think that carbohydrates are just sweet and starchy foods. But some people don't like or eat sweets, but at the same time they are still obese. The hidden dangers of fast carbohydrates are not only cakes, but also dumplings, cutlets and alcohol. Fast carbohydrates always have high calories and high glycemic index, and act on the human body through the rapid rise of blood sugar. You don't have to give up sweets and favorite dishes. It is enough to replace fast carbohydrates with slow carbohydrates. You can continue to eat pancakes and barbecue, but at the same time you can stabilize your weight loss.
- Selection of natural products.Because the product is unnatural, it leads to overweight and a series of related diseases. Adding electronic preservatives to aggressive heat treatment, especially the addition of sodium glutamate (a drug that is effective for the brain) will make the product completely useless-empty calories. This taste is masked by chemicals and sugar, but in fact, the human body is still hungry because it cannot obtain the necessary trace elements from food. Therefore, the juice in the bag is a chemical component, and the freshly squeezed juice is a natural vitamin.
The main nutritional rules for weight loss
Regardless of the nutritional system you choose to lose weight, there are some general rules that cannot be ignored. Even if you have not yet decided on a new lifestyle, you can now adopt the nutritional rules for weight loss.
Always enjoy a great breakfast
We have high sugar in the morning, so we don't want to eat. Weight loss thinks this is a wonderful excuse to starve and limit yourself so that you can eat less in the future. But this is a trap-at night, due to the spike in sugar, you will eat more than you should have. Because of the lack of sugar, many people enter the refrigerator at night. Breakfast should be as rich as possible among all meals.
Get used to snacks
This is a very important rule for overweight people. Sporadic nutrition is considered to be a diet every 3 hours that does not allow a sharp drop in blood sugar, which means there will be no wolf hunger and digestive problems. Of course, the quality of food plays the most important role, but if the rest time between meals is 4-5 hours, then choosing the right food will be of no benefit. As a result, you will eat more times and stretch your stomach.
"Forbid" everything at the beginning of the day
Overweight people are addicted to sugary and carbohydrate foods. It is difficult to refuse to do this, but there is no need to completely prohibit yourself from doing it-just remember to be moderate. If you want to eat something in fast carbohydrates, you can afford it, but only for the first half of the day, preferably before 11 am. This is due to the fact that in the first half of the day, our metabolism is faster, and at the end of the day, there will still be a certain load, so "banning" will not have much impact on the numbers.
Never Hunger
Fasting is prohibited unless it is a curative fasting under the guidance of an expert. This is what causes weight gain, inhibits metabolism and exacerbates digestive problems.
Best weight loss product
The right food in the diet of people who lose weight is fresh natural products. If they are 80% in the diet, you can already lose weight.
This includes:
- Fresh raw or uncooked vegetables;
- According to the season, fresh and natural fruits from the area (from the vegetable garden);
- Nuts and dried fruits without preservatives.
Almost all items in animal products are allowed, but processing methods-stewing and baking are considered here:
- Fish and seafood;
- Lean meat (chicken breast, turkey, beef, veal).
If there is no allergic reaction, add the following to your diet:
- Dairy products with low fat content;
- Eggs.
Weight loss menu for one week and one month
To start a healthy diet, try to start a week. Within 7 days, you will have seen the results, which are not only reflected in numbers, but also in health.
Monday
- orange, 2 boiled eggs, tomato;
- Toast, cheese, lettuce and tomato;
- Cucumber baked chicken;
- A glass of kefir;
- Fish and vegetables.
Tuesday
- Part of cheese with raisins and nuts;
- 2 apples;
- Steamed vegetable soup and meatloaf;
- 1 egg;
- New potatoes with vegetable side dishes.
Wednesday
- Grapefruit, chicken meatballs with vegetables;
- A few cherries;
- Grilled chicken garnished with vegetables;
- A cup of fermented baked milk;
- Steamed fish and vegetables.
Thursday
- Fruit smoothie with seeds, boiled chicken;
- Orange;
- Carrot puree soup and buckwheat porridge;
- Part of cheese;
- Chicken and vegetable salad.
Friday
- Bananas, 2 boiled eggs;
- Cheese and tomato toast with lettuce;
- Grilled chicken breast with fresh vegetable salad;
- Homemade yogurt;
- Steam meatloaf;
Saturday
- A few grapes. Steamed fish with vegetables;
- Banana;
- Vegetable puree soup;
- Part of cheese;
- Chicken breast with salad.
Sunday
- Apple, cheese and tomato toast;
- Cabbage and cucumber salad;
- Roasted vegetables and 2 eggs;
- A glass of kefir;
- Steamed fish and vegetables.
One month of proper nutrition to reduce weight
To plan a month’s meal time, please use the following diet matrix:
- Breakfast:Any fruit and protein product with a protein to carbohydrate ratio of 80: 20;
- The first snack:Any combination of fruits or vegetables;
- Lunch:Vegetables or cereals, the ratio of protein products is 50: 50;
- The second snack:The dairy or carbohydrate product of your choice;
- Dinner:The ratio of protein products to vegetables is 80: 20.
Snacks can be eaten after dinner, but it must be a low-calorie dairy product, such as a glass of fermented baked milk or kefir.
Also, don’t forget to replenish body fluids throughout the day.
Appropriate nutritional recipes to reduce weight
There are many cooking methods, but the main methods are baking and stewing.
Grilled chicken breast
- Soak the chicken in the kefir with mild neutral spices for 20 minutes;
- Bake for 15 minutes on each side of the oven.
Steamed meat pie
- Lean minced meat with chopped onions and raw eggs;
- Meatloaf is made from minced meat;
- Prepare in a double pot.
Grilled fish
- Any pieces of fish should be lightly seasoned with mild spices;
- Cut the onion into thin slices and mix with the fish;
- Use olive oil to cook in a slow cooker in "baking" mode for 40 minutes.
Vegetable puree soup
- Diced carrots and onions, gently saute over medium heat;
- Cooked peas mixed with vegetables;
- Roll the mixture in a mixer;
- This dish comes with herbs.
To lose weight, you don’t need to go on a diet. It is sufficient to consider a single nutritional system with a balanced content of all essential nutrients. By sticking to the chosen plan, you can not only lose weight, but also permanently get rid of the influence of the yo-yo and stay slim without effort.