Weight loss with proper nutrition at home

Therefore, people who have tasted the beauty of proper nutrition rarely give it up later. The difference between correct and incorrect nutrition on health and figure is too visible.

Basic principles of proper nutrition for weight loss

1. With strict diets, amazing results are achieved quickly. But the lost kilograms usually return just as quickly afterwards. And PP becomes the norm of life, where excess weight disappears more evenly, but then it no longer forms again.
2. A proper diet allows you to eat tasty and varied meals at home without causing depression or anxiety. The menu is made accessible, from simple products, no special expenses are required. There are new delicious dishes every day, they will not be 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 composed taking into account the presence of essential fats, proteins and carbohydrates as well as vitamins and minerals. Exhaustion of the body or lack of strength is not allowed.
4. Proper nutrition means eating fairly often. There must 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 state, a person does not have a strong feeling of hunger, he seems to be constantly full, but eats less, digestion is more efficient.

What does proper nutrition mean?

Proper nutrition means switching almost entirely to healthy foods and eliminating harmful foods from your diet. Also, the answer to the question, what is proper nutrition, means:

• eliminate unhealthy cooking options;
• make the frequency of meals as physiological as possible,
• take into account the compatibility of foods on one plate or at one meal.

This is 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 getting rid of extra pounds is just a bonus.

A balanced diet improves metabolism, increases performance and improves well-being. Surprisingly, many chronic diseases in humans improve. Well, there are no contraindications to 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 are not just talking about a menu for weight loss, but about a program to improve the health of the whole body.

What is included in proper nutrition?

Currently, nutritionists do not have a clear opinion about what is included in proper nutrition. There are different options. But most of them still agree that proper nutrition is food that is the most organic. 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,
• cereal

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

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

When preparing them, a woman or man does not need to spend a lot of time preparing complex dishes. Everything genius is simple. And very practical. Recipes for every day and a sample PP menu only confirm this.

And the detailed list of products recommended for simple proper nutrition is very large and appetizing:

• vegetables (carrots, cabbage, onions, garlic, potatoes, beets, radishes, pumpkins, cucumbers, tomatoes, zucchini, peas, chickpeas, corn and so on);
• grains (buckwheat, oatmeal, barley, rye, wheat, quinoa, rice and so on);
• fruits (apple, pear, apricot, quince, orange, banana, pomegranate, grapefruit, melon, fig, kiwi, lemon, mango, peach, persimmon and more);
• berries (watermelon, barberry, lingonberry, grape, strawberry, cherry, blackberry, strawberry, viburnum, cranberry, gooseberry, raspberry, sea buckthorn, and so on);
• greens (green onions, dill, parsley, basil, asparagus, oregano, rhubarb, rocket, lettuce, celery, etc. ).

According to WHO recommendations, cereals should make up 40% of the modern person's diet. A further 40% is recommended to be given to vegetables, 15% to fruit and herbs. And only 5% should be allocated to foods of animal origin (meat, dairy products, fish, shellfish). We can safely say that this is a diet food that nutritionists around the world advise all people to adhere to.

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

What foods should you avoid when eating healthy?

• any canned food,
• semi-finished products and ready-made industrially prepared dishes,
• store-bought confectionery,
• sausage products,
• refined products (sugar, vegetable oil),
• white bread, white rice,
• mayonnaise, margarine,
• store bought sauces,
• sweet sour milk products,
• meat broth,
• any fast food,
• carbonated beverages.

Alas, many people's weekly diet consists of just these products. They eat processed foods, canned fruit, drink soft drinks, eat sausages, cakes 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 poor nutrition, there are more and more sick people in our society. What is their main problem? These are oncology, high blood pressure, diabetes, arthritis. Even without losing weight, there are enough problems here, although obesity and overweight are the scourge of modern society.

Where to start losing weight with proper nutrition?

In the process of losing weight, the hardest part is of course getting started. Therefore, we will now find out where to start and how to switch to the type of diet discussed.

The unlimited and free introductory phase weight loss program here provides:

1. Set your goals correctly. This will be the answer to the question of how to adapt to a new type of nutrition. Maybe someone's goal will be a certain number of pounds lost, someone's goal will be a disease that they want to get rid of, and someone's goal will simply be to not get sick for as long as possible and have a thriving appearance. Everything is individual. But still, here you should not focus on the quickly lost weight, but on a systematic regime to get yourself in the right shape.
2. Set screensavers on your phone and computer to images or photos that will motivate you and reflect the essence of your dreams. For girls, for example, it can be a picture of themselves in a bathing suit before they became overweight, or just a beautiful athletic lady that they want to be like.
3. Advice from a nutritionist is to gather information about unhealthy and healthy foods. Understand the effect of what we eat on the body – positive or negative. 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 advantages.
4. It is recommended to download certain applications on your phone. For example, we can talk about "helpers" to count calories in food, about the ratio of proteins, fats and carbohydrates in them. Since PP requires drinking enough water, it is also recommended to install a suitable reminder program. Additionally, apps that remind you of your meal plan have proven to be good.
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 want to cook, and plan dishes by day of the week.
6. In addition to switching to a new eating routine, set aside enough time for physical activity. Below, introduce special sports exercises into your lifestyle. They will make your body even healthier and more attractive. Also adjust your sleep schedule. You must sleep at night and be awake during the day. Such a complex of PP, cure and physical activity allows you to get the desired results faster and more efficiently.

How to make a proper nutrition plan?

After you have done everything necessary on how to start living on proper nutrition, you need to move on to the actual process. But for everything to go smoothly here, you also need some preparation. A weekly diet should be drawn up, indicating dishes for each day. How to choose it? Now we will explain step by step.

First stage

You need to decide how many calories you need to burn daily. For this calculation, you can use ready-made tables, which are available in sufficient quantities on the Internet. The most important thing is that the energy value of the food corresponds to the body's expenditure.

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

Second phase

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

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

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

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

Third stage

The most convenient time to eat is assigned. Recommendations from nutritionists here are:

• Breakfast - from 6: 00 to 8: 00.
• First snack - from 9: 00 to 12: 00.
• Lunch – from 13. 00 to 15. 00.
• Second snack – from 16: 00 to 17: 00.
• Dinner – from 18. 00 to 20. 00.

Of course, the time is approximate, everyone can choose the most suitable option, but the most important thing is that:

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

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

Fourth stage

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

Also in this article below, we offer a cheap sample menu from which the dishes will be both tasty and healthy. There you will clearly see what you can cook and what you should refrain from. Well, there are a lot of options on how to cook so as not to harm yourself, but with maximum benefit for the body and your emotions.

At the same time, the diet should contain a sufficient amount of proteins, fats and carbohydrates as well as minerals and vitamins. They must be present in dishes, you just need to get a little confused and count them.

According to the standard, proteins, fats, carbohydrates must correspond to the ratio 1: 1: 4. The calculation is also based on the fact that a person per 1 kg of weight needs:

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

Fifth stage

The volume of portions is determined in grams. Yes, the most important 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. This, too, usually corresponds to the volume of the stomach, which roughly speaking can hold two fistfuls of compressed food. So, from a physiological point of view, this approach is the most correct.

After drawing up a weekly meal plan, all that remains is to adhere to the established schedule and prepare food in accordance with the prepared "price list". Only at the beginning it may seem difficult. However, a conscious approach to food is quickly justified by the lost kilos, lightness in the body and good health.

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

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 to the process will no longer be "necessary" but "I want". Let's cook and eat for fun!
2. Drink more water. It speeds up metabolic processes and removes harmful substances from the body faster. Water also quenches thirst, which many today perceive as a desire to eat. There's a good rule of thumb here: if you want to eat, drink a glass of water, and if the craving hasn't gone away after 20 minutes, eat. But most often you don't want to eat at the "wrong" time, you just want to drink.
3. Don't skip meals. Otherwise, it will induce a greater feeling of hunger. The body will go into stress mode and start accumulating fat stores again "for a rainy day. "
4. Discover a new world of interesting products and dishes. Use more spices and herbs. They will make the food tastier and healthier. The diet should generally be as varied and interesting as possible.
5. Replace unhealthy sugar with honey, sweets with dried fruit, white rice with brown rice. For baking, use wholemeal flour, only pasta from it or spelled, and instead of quick 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's better to just drink some water. Next, if this does not help, then you can solve the problem with a cup of your favorite herbal tea. Or otherwise, eat something light – such as vegetables and fruits. And gradually move the administration time further away from sleep.
7. Choose your products wisely. Give preference to natural foods. If you still decide to buy something with "ingredients" written on it, study it carefully. And remember, the shorter it is, the more beneficial it is for the body. Give preference to simple vegetables, fruits and grains. You can never go wrong with this one.
8. Remember that fatty, high-calorie fried foods are no longer for you. Cook, boil, bake, steam dishes, but do not fry. During frying, firstly, very high-calorie vegetable or animal oil is used, which, secondly, most often turns into harmful carcinogens that cause cancer.
9. Chew your food thoroughly. When eating, don't watch TV or use gadgets. Enjoy your meals. Then you will eat much less and get more pleasure.

Menu for a week with proper nutrition

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

1. The diet must be healthy but tasty, and the dishes must be varied. In this case, we also focus on their budget option. So they are available to as many people as possible.
2. As the body needs energy, vitamins and minerals in the morning, vegetable salads, cereals, cottage cheese and (or) fruits are an excellent option.
3. By lunchtime, the digestive system is ready to process large amounts of food. Here you can use meat dishes with grain and vegetable side dishes, soups and vegetable salads.
4. At the end of the day, when the digestive processes slow down, fish, stewed vegetables and fermented milk products are good options.
5. Vegetable salads, nuts, fruits, sandwiches made from whole grain bread and healthy "add-ons" are an excellent option for snacks. At the same time, snacks lack only a little for breakfast and dinner in terms of calories. They can be considered complete meals.

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, berry compote without sugar.
• The second snack is a sandwich made of whole grain bread with slices of low-fat cheese, herbal tea.
• Dinner – rice with vegetables and cod, cabbage, cucumber and tomato salad, rosehip broth.

Tuesday

• Breakfast – wheat porridge, a piece of cheese, green tea.
• The first snack is a banana and kiwi.
• Lunch – soup with mushrooms, stewed rabbit with vegetables, berry juice without sugar.
• The second snack is a spicy carrot salad, wholemeal bread, herbal tea.
• Dinner – zander with vegetables, rose hips 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, fresh cabbage and carrot salad.
• Second snack – cottage cheese, tea with honey.
• Dinner – vegetable stew with cool green tea with lemon.

Thursday

• Breakfast – oatmeal with banana, herbal tea.
• The first snack is an apple and an orange.
• Lunch – salad of raw carrots, beetroot and apples, chicken breast with stewed vegetables, green tea.
• The second snack is a sandwich made of whole grain bread and cheese.
• Dinner – cheesecakes in the oven with sour cream, rosehip broth.

Friday

• Breakfast - omelette, cabbage and pepper salad.
• The first snack is kiwi and apple.
• Lunch – pink salmon fish soup, cabbage and carrot salad, green tea.
• The second snack is cottage cheese with banana.
• Dinner - chicken and vegetable stew, 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, wholemeal bread, green tea.
• The first snack is a pear and an orange.
• Lunch – Caesar salad, borscht, fruit tea.
• The second snack is a sandwich made of wholemeal bread and cottage cheese with herbs.
• Dinner – brown rice with vegetables and carp.

Recipes from the series of healthy nutrition

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

Salad of raw carrots, beetroot and apples

Ingredients for 1 serving:

• carrots - half of a medium-sized root vegetable,
• apple - half of a medium-sized fruit,
• beetroot - half of a medium-sized root vegetable,
• green - whatever you choose, mint also works well here,
• apple cider vinegar or lemon juice - 1 tbsp,
• olive oil - 1 tablespoon,
• salt, pepper - to taste.

Preparation:

1. Peel carrots, beetroot 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! Preparation time is only 10 minutes. But very tasty and healthy. People also call it broom salad. You can also add sauerkraut, garlic and ginger here as an option. The result is an extraordinary taste.

Stewed 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,
• tomato - 0. 3 kg,
• water - 300 ml,
• ground black pepper or other favorite spices, salt to taste.

Preparation:

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

The total preparation time is approximately 1 hour. But most of the time the dish will cook by itself. And preparing and adding the ingredients takes literally half an hour. Using the same principle, you can cook fish or any meat, including chicken, in combination with any vegetables of your choice. Everything will be very tasty and healthy.

Good appetite! We want you to introduce proper nutrition into your life, improve your health, lose extra pounds and ultimately be happier. You will succeed!