Fundamentals of proper nutrition for weight loss: the menu, dietician's recommendations and reviews

Getting better is easy, but getting back the desired weight is much more difficult. Cheerful holidays with plentiful feasts, alcoholic and carbonated drinks, endless snacks on the run and in the dry, the reluctance to have breakfast, since it "will badly affect the figure," and many other similar situations cause the scales to show at 5-10, or else And 20-30 kilograms more than necessary.

Today, for sure, even a child will answer that to lose weight, you just need to adhere to proper nutrition, exclude certain foods - and then life will literally become easier. But what does this phrase imply? And what are the basics of proper nutrition for weight loss ? It's time to find out the answers to the questions of many women and men!

Proper nutrition - how is it?

In short, this is the basis of a healthy lifestyle, on which not only weight, but also physical and even psycho-emotional state directly depends. Nutrition is a physiological need, which occupies the first stage, and all the other desires of man (the peculiar "pyramid of needs" of the American psychologist Abraham Maslow) "repels" of it. Food is a cure for all diseases. But recently, unfortunately, it has become a cult.

Healthy eating involves the intake and absorption of substances necessary to replenish the energy expended, regulate the operation of all systems of the human body, restore and build tissues.

Main principles of proper nutrition

Before entering a new, healthy life, it is necessary to study this issue in more detail. If you catch all the nuances, it will not be difficult to understand how to handle food in everyday life. So, the basics of proper diet for weight loss:

1. A varied, balanced, fractional menu. First, such a diet will not get bored, and secondly, it is a guarantee that the body receives all the necessary substances every day. To eat it is necessary in small portions, having kept the basic receptions of food and having added 2-3 additional (snacks).
2. Fresh food. With long-term storage, almost all of them lose useful properties, so it is better to buy food every day.
3. The list of basic rules for proper nutrition for weight loss can not exist without fresh vegetables and fruits. Thanks to the fiber content, they improve metabolic processes and positively affect the gastrointestinal system. And vitamins and elements are necessary for assimilating food and strengthening the body's defenses.
4. Monitor the compatibility of products. Some of them can not be consumed together, as this leads to the formation of a large number of toxins and toxins in the body.
5. Change food by season. In summer, most of the diet should consist of food of vegetable origin, and in winter it is necessary to include products of fat and protein containing.
6. Learn how to calculate the right daily calorie intake. Imbalance in this matter most often causes the appearance of extra centimeters on the hips.

The place of fluid in proper nutrition

Water plays a major role in the human diet. The basics of proper diet for weight loss include the consumption of a sufficient amount of liquid, namely - 1.5 liters per day. It is advisable to consider only simple water.

In general, the opinions about whether tea and coffee are considered the same fluid that is necessary for a person are significantly divergent. Some say that this marketing move was considered back in the 1990s, when bottled water appeared, and it had to be advertised somehow. On the other hand, beverages such as coffee and tea (and the first of these should not be included in the "healthy" diet) accelerate the process of removing fluid from the body, so that neither system gets the water it needs to work properly . Nevertheless, it is best to adhere to the position that tea is an extra drink, and a simple liquid is the main one.

You can drink water anytime you want. The first glass is recommended to drink immediately after sleep, on an empty stomach.

Basics of proper nutrition for weight loss in the schemes

To date, a lot of systems have been developed, there is a huge amount of recommendations from specialists, and it remains for the person to choose the option that best suits his way of life. Consider several schemes of proper nutrition, so it was easier to understand how to act.

Scheme number 1.

Scheme 2.

Table 2 does not describe snacks, the menu does not even include teas. This does not mean that they should not be. For snacks are excellent light foods: fruits, vegetables and salads from them, sour-milk drinks, dietary cookies. About tea and plain water, too, it is important not to forget.

The third scheme is not a menu, but only a system in which the basics of proper nutrition for weight loss are concluded.

Caloric content of this diet is about 1300 kcal.

What do nutritionists recommend for weight loss with proper nutrition?

Many people refuse breakfast for the reason that because of it, in their opinion, it is possible to grow fat. This theory needs to be thrown out of the head, since it is the most important meal during the day, and without it one can not consider the basis of proper nutrition for losing weight. Nutritionist recommends:

1. Be sure to have breakfast with carbohydrate food.
2. Do not strictly limit the consumption of products, even from the sweet forever do not need to give up.
3. Maximize the menu to make it balanced, nutritious and not boring.
4. Do not starve - it's stress for the body.
5. Include in the menu more fruits and vegetables.
6. Use citrus and pineapple, as they have the ability to burn fats.
7. Give up too fried, salty, fatty and smoked food.
8. Do not forget to drink plain water.

The basics of proper nutrition for losing weight: the menu

This table shows what meals can be during the day.

Method of cooking and its role in proper nutrition

The main dietary rules for weight loss, the menu of which has been described above, also include special methods of cooking. So, it's better to stop using frying pans altogether, because overcooked food has a bad effect on the stomach and liver. The ideal assistant in cooking will be a multivarker, a steamer, an air-grill and a simple saucepan. You can bake the products in the oven.

Conclusion

Remember the basics of proper nutrition for losing weight of women is easy, but the result after the transition to a healthy menu will be felt very soon, and it can be noticed not only in the figure, but also in general health.

The work of the gastrointestinal system plays an important role for the whole organism, although many people do not know about it. Primarily, the strength of immunity depends on it, because protective cells originate in this organ. To eat correctly is to be healthy inside and out!