Existing methods for reducing weight are based on very diverse principles of nutrition.Some nutritionists advise excluding carbohydrates from the diet, others - fats, while others recommend eating only vegetables and fruits.
How to start losing weight
But weight loss should not be harmful to health - the menu in any case should be balanced in composition and contain nutrients in sufficient quantities.And it is not necessary to starve to achieve the desired result.We will find out how to eat right to lose weight at home and keep your weight normal.
Before talking about how to eat properly in order to lose weight and products that should not be in the daily menu of a person who has declared excess weight, we will deal with the mechanism of weight loss.
The accumulated stocks of fat depot will begin to burn if you create a calorie shortage of food consumed.Then their own fat cells will be spent on the energy needs of the body.
But it should be borne in mind that they will begin to burn only after the body consumes carbohydrates from food and glycogen from muscles and liver.
The right way to get rid of fats
The only way to get rid of fat accumulation reserves is to change the nutrition in such a way that the content of carbohydrates and fats in the diet is minimal, and its total calorie content is less than the energy needs of the body.
But in pursuit of the perfect figure, in no case can you completely exclude these substances from the menu.This will inevitably lead to increased fatigue, depression, metabolic disorders in the body.In the distant perspective, the digestion, condition of the teeth, hair, endocrine system and reproductive function will also affect.
A competently compiled diet and recommendations of nutritionists will help get rid of extra pounds without harm to health.
Basic principles of diet for weight loss
Disorders in power mode, overeating and an unbalanced daily menu are the main causes of obesity.By eliminating them, you can lose weight in a short time even without physical exercises.
Nutritionists advise to reduce weight to follow the following principles.
- Nutrition regularity is the main principle of power to reduce weight.To lose weight, you have to eat.Starvation or harsh diets undermine health, lead to breakdowns and the rapid return of the hard -lost kilograms.
- Reducing the calorie content of the daily diet to 1200 kcal with a sedentary lifestyle and to 1300-1500 kcal when losing weight in combination with physical activity.
The total energy value of the daily diet should be reduced gradually, by 5-10% per day.
It is not recommended to reduce it to less than 1200 kcal - this is fraught with metabolic disorders and exhaustion.
- Balance and rationality of the dishes used.A decrease in the calorie content of the diet should not affect its quality.The body needs the constant intake of nutrients, as well as the necessary vitamins and minerals.Protein products during weight loss should account for 40-45%, the content of fats in the diet should not exceed 22-25%, carbohydrates-35-40%.
- Compliance with the fractional diet.During the day there should be 3 main meals and 2-3 snacks (fruits, nuts, cottage cheese, kefir).You need to eat every 3-4 hours, avoiding the appearance of a strong feeling of hunger.This regime accelerates metabolism, helps to establish digestion, avoids overeating.
- Mandatory breakfast consisting of complex carbohydrates and protein.Having tightly “refined” in the morning, I will not want to overeat throughout the day.
- Make dinner no later than 4 hours before going to bed, preferably vegetables and protein products (chicken breast fillet, fish, cottage cheese, kefir).Carbohydrates and fats, accepted late in the evening, do not have time to completely oxidize, deposited in the reserve in subcutaneous fat.
- The volume of one meal should be 200-250 g, i.e.As much - it is placed in a standard glass or in a handful.
- Compliance with the drinking regime.During the day, you should drink about 2 liters of clean water.The first two glasses need to drink on an empty stomach in the morning 20 minutes before breakfast, then drink a glass before each meal and before bedtime.It is recommended to drink water if there is a feeling of hunger, but the time of the next meal has not yet come.
- Avoid fried dishes.Optimal cooking methods - cooking, baking in foil, extinguishing.
These are the basic principles of proper nutrition for weight loss.About which products should be avoided, and which, on the contrary, should become frequent guests on the table, we will find out further.
What products should be excluded from the diet
To lose weight, you do not need to rush to extremes and stop using all high -calorie, fatty products and sweets (after all, this is how most people usually do to reduce weight).Many of them are allowed and even useful for weight loss.
For example, the calorie content of olive oil 898 kcal/100 g. But if you use it in small quantities, it will not only not cause extra centimeters on the waist, but will also help to get rid of them.
Nuts and cheese are also high -calorie, contain a lot of fat, but in limited quantities they will not bring harm to the figure.Moreover, they are useful for the body: cheese is rich in protein and calcium, nuts are a source of minerals, vitamins and valuable unsaturated fatty acids.
In total, 10 categories of products are included in the forbidden for losing weight.
- Sausages and sausages of industrial production.There are few natural meat in such semi -finished products, but the norm of fat is exceeded (in raw -button sausages, their share can reach up to 50%) and salt, not to mention a large number of different chemical additives.
- Refined sugar.It sharply increases the level of glucose in the blood, stimulating appetite, with excessive use is converted into fat, which causes excess weight.
- Confectionery: gingerbread, cookies, cakes, cakes.They contain a lot of refined sugar and fat.Their use does not carry any nutritional value for the body, gives only empty calories and increases appetite.
- Milk chocolate, chocolate bars.High-calorie (up to 570 kcal/100 g), since the composition contains fats (30-35 g/100 g) and simple carbohydrates (50-60 g).
- Products made of senior flour: sdba, white bread, pasta.They have a high glycemic index, contain up to 80 g/100 g of simple carbohydrates (monosaccharides), which are instantly absorbed, causing glycogen accumulation in the muscles, with low activity-fat in subcutaneous fat.
- Chips, potatoes of free.They have a high calorie content (500-600 kcal/100 g), 1/3 consist of fat, the remaining 2/3 are simple carbohydrates and taste amplifiers.
- Sweet carbonated drinks and packaged juices.Contain a large amount of sugar-5-6 tsp.On a glass.
- Mayonnaise and industrial sauces.They exceeded the content of fats (including trans fats), sugar, taste amplifiers and preservatives.
- Ready breakfasts: sweet cereals of quick cooking, corn flakes, mucosli.Groups in them are processed and practically devoid of nutrients, which are usually contained in whole cereals.In addition, in ready -made breakfasts, sugar and salt (sometimes flavorings and dyes) are added in large quantities, which must be minimized in the diet to reduce weight.
- Butter.It contains animal fats (from 72.5 to 82.5%) and has a high calorie content - about 700 kcal/100 g during the period of weight loss it is better to replace it with vegetable unrefined oil.
The most difficult thing is to abandon sweets when losing weight.The body perceives sugar as a drug and requires constant use.The restriction can cause irritability and depression.
In this case, instead of refined sugar, you can use honey as a sweetener, occasionally allow yourself to eat a piece of bitter chocolate.
Nutritionists to combat the craving for sweets are recommended to consume more products containing protein.They allow you to keep blood sugar under control and are rich in a tripophane - a substance from which serotonin is synthesized - a hormone of joy and pleasure.
What products must be limited in consumption
Products from the next list are allowed when losing weight, but in limited quantities:
- white rice;
- Starchy boiled vegetables: potatoes, pumpkin, corn, carrots, grapes, mangoes.
They have a high glycemic index, so they increase appetite, contributing to overeating.That is why, if you want to get rid of extra pounds, they should be limited.
Instead of white rice, it is recommended to use brown rice for cooking, carrots are raw, and sweet fruits are no more than 100 g 2 times a week.
What is recommended when losing weight
What should the diet of losing weight consist of?Attention should be paid to the following products.
- Nekrahmalic vegetables and herbs: zucchini, cucumbers, tomatoes, pepper, cabbage.We are rich in vitamins, minerals, fiber, organic acids, which help to establish metabolism in the body and contribute to the fat burning process.They practically do not contain calories, and on their digestion, the body needs to spend a lot of energy.
- Products with a high protein content: dietary varieties of meat, liver, cottage cheese, eggs, soy, nuts, legumes.Protein food for a long time gives a feeling of satiety, helps to normalize the metabolism.Protein is a building material for muscles, its excess is not converted into fat, like carbohydrates.
- Whole cereals: oatmeal, bulgur, brown rice, buckwheat.They contain complex carbohydrates that break down slowly, without increasing blood sugar, saturate the body with energy for a long time.
- Products containing unsaturated fatty acids: vegetable oils, avocados, sea fish, nuts, flax seeds, sunflower, sesame seeds.Their use helps to split fat cells and prevents the emergence of new ones, becauseOmega acid increase insulin resistance.
- Fruits and berries.They contain a minimum of calories, there is no fat in the composition, but there is a fiber that helps to establish digestion, clean the intestines of toxins.Fruits and berries of red and purple colors contain Antocyan natural fat.
These products should become the basis of a daily diet for weight loss.Combining them competently, you can prepare a huge amount of delicious, balanced in composition of dishes, the use of which will help get rid of extra pounds without harm to health.
Approximate menu for a week for weight loss
Below is an approximate menu for a week for women who set themselves the goal of losing weight (men need to increase the volume of each portion to 300 g).The daily calorie content of each day of the week is 1200 kcal, and the balance of proteins, fats and carbohydrates corresponds to a ratio of 40: 20: 40.
Monday
Breakfast:
- Omlet with greens.
Snack:
- a whole -grain bread with a slice of low -fat cheese;
- pear.
Dinner:
- vegetable soup-puree;
- Cutlets made of low -fat meat minced meat.
Afternoon snack:
- cottage cheese or kefir;
- A handful of nuts or seeds.
Dinner:
- Baked chicken fillet salad of fresh vegetables.
Tuesday
Breakfast:
- buckwheat porridge;
- mandarin.
Snack:
- kefir;
- Green apple.
Dinner:
- boiled beans;
- A steamed chicken breast with a basil.
Afternoon snack:
- Cottage cheese casserole with raisins.
Dinner:
- Fish baked in the oven with cauliflower or broccoli.
Wednesday
Breakfast:
- soft egg;
- green apple;
- whole grain bread with cottage cheese.
Snack:
- Cottage cheese with natural yogurt.
Dinner:
- boiled brown rice with zucchini and onions;
- Cutiles from chicken breast fillet.
Afternoon snack:
- Orange and 5-6 almonds.
Dinner:
- fresh vegetable salad;
- Baked low -fat meat of beef or pork clipping.
Thursday
Breakfast:
- oat porridge on water with berries;
- A slice of low -fat cheese.
Snack:
- Natural yogurt with berries.
Dinner:
- paste with vegetables;
- beef goulash;
- tomato.
Afternoon snack:
- Cottage cheese casserole.
Dinner:
- Greek salad;
- baked trout;
Friday
Breakfast:
- 2 boiled eggs;
- kiwi.
Snack:
- rye bread with a slice of low -fat cheese;
- cucumber.
Dinner:
- stewed beef with carrots, onions and potatoes;
- A piece of bread with bran.
Afternoon snack:
- kefir;
- A handful of nuts or seeds.
Dinner:
- chicken fillet baked in sour cream;
- White cabbage salad with carrots.
Saturday
Breakfast:
- millet porridge;
- Half of the grapefruit.
Snack:
- Natural yogurt with berries.
Dinner:
- vegetable soup with a piece of whole grain bread;
- Chicken meatballs with buckwheat.
Afternoon snack:
- 5 drain and 5 walnuts.
Dinner:
- Boiled beans with baked pork clipping.
Sunday
Breakfast:
- omelet with greens;
- apple.
Snack:
- Bread with bran with a slice of low -fat cheese.
Dinner:
- paste with eggplant and tomatoes;
- cutlet from low -fat meat minced meat;
Afternoon snack:
- Cottage cheese with natural yogurt and berries.
Dinner:
- baked chicken fillet;
- vinaigrette.
For breakfast, it is recommended to drink a glass of black or green tea, for lunch and dinner - a compote of dried fruits, fruit drinks or jelly on a pectin slightly sweetened with honey.Salads should be seasoned with a spoon of olive or linseed oil.Do not forget that the portion should be no more than 250-300 g.
This diet for a week will allow you to lose weight without harsh food restrictions.It is diverse, balanced in the composition of nutrients, allows you to easily cope with the feeling of hunger due to the increased content of protein and fiber.
Tips for nutritionists
Reducing the calorie content of the diet and the rejection of harmful food is an important step in the fight against extra pounds.In order for the process of weight loss to pass faster and more successfully nutritionists give a few more tips.
Periodically conduct the cleansing of the body for weight loss
Freed from accumulated slag and toxins in the intestines, liver and kidneys, the body will be easier to digest food, the metabolism will accelerate, which means that the fat burning process will go faster.
For cleaning internal organs, they use:
- beetle;
- garlic;
- vegetable juices;
- vegetable oil;
- White cabbage.
More details with cleansing methods can be found in the relevant literature.
Increase fiber content in the diet (up to 25 g per day)
Cross dietary fiber normalize digestion, improve metabolism and get rid of a sense of hunger for a long time.To increase the content of fiber, you can use bran - add them to cereals, cottage cheese, kefir, yogurt.
Provide a full-fledged 7-8 hour night sleep
Dream normalizes the production of hormones affecting weight (self -tropin, ghrelin, leptin).
People who lack sleep are prone to overeating and prefer food with a high sugar content.That is why lack of sleep is directly connected with excess weight.
Experts argue that rare violations of the diet during weight loss are quite acceptable.If you constantly refuse your favorite products, then in the end the breakdown is inevitable.You can afford to arrange a relief once a week and eat a small piece of cake, candy or other delicacy.The main thing is not to get carried away and control yourself in the rest of the days.