The basics of proper nutrition for weight loss: menu, nutritionist recommendations and reviews

2024 Author: Isabella Gilson | [email protected]. Last modified: 2024-01-18 00:50

It's easy to get better, but getting back the desired weight is much more difficult. Happy holidays with plentiful feasts, alcoholic and carbonated drinks, endless snacks on the run and dry food, unwillingness to have breakfast, as this will "badly affect the figure", and many other similar situations cause the scales to show 5-10, otherwise and 20-30 kilograms more than necessary.

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

Proper nutrition - how is it?

In short, this is the basis of a he althy lifestyle, on which not only weight, but also physical and even psycho-emotional state directly depends. Nutrition is physiologicala need that occupies the first step, and all other human desires are already “repelled” from it (this is told by a kind of “pyramid of needs” by the American psychologist Abraham Maslow). Food is the cure for all diseases. But lately, unfortunately, it has become a cult.

He althy nutrition implies the intake and absorption of substances necessary to replenish the expended energy, regulate the work of all systems of the human body, restore and build tissues.

The main principles of proper nutrition

Before entering a new, he althy 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 nutrition for weight loss:

1. Various, balanced, fractional menu. Firstly, such a diet will not get bored, and secondly, it is a guarantee that the body receives all the substances it needs every day. You need to eat in small portions, keeping the main meals and adding 2-3 additional (snacks).
2. Fresh produce. With long-term storage, almost all of them lose their useful properties, so it is better to buy food daily.
3. The list of basic rules for proper nutrition for weight loss cannot exist without fresh vegetables and fruits. Due to the content of fiber, they improve metabolic processes and have a positive effect on the gastrointestinal tract. And vitamins and elements are necessary for the absorption of food and strengthening the defensesorganism.
4. Follow the compatibility of products. Some of them should not be consumed together, as this leads to the formation of a large amount of toxins and waste products in the body.
5. Change food according to the seasons. In summer, most of the diet should consist of food of plant origin, and in winter, fat and protein-containing foods should be included.
6. Learn to correctly calculate the required daily calorie content. An imbalance in this matter most often causes the appearance of extra centimeters on the hips.

The place of liquid in proper nutrition

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

In general, opinions on whether tea and coffee are considered the same liquid that a person needs, differ significantly. Some say that this marketing ploy was thought out back in the 1990s, when bottled water appeared, and it had to be advertised somehow. On the other hand, drinks such as coffee and tea (and the first of these should not be part of a “he althy” diet at all) speed up the process of removing fluid from the body, and therefore none of the systems receives the water it needs to function properly.. However, it is best to stick to the position that tea is the secondary drink and plain liquid is the primary.

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

The basics of proper nutrition for weight loss in schemes

Today, quite a lot of systems have been developed, there are a huge number of recommendations from specialists, and a person can only choose the option that best suits his lifestyle. Let's look at a few proper nutrition schemes to make it easier to understand how to proceed.

Scheme No. 1.

Meals	Menu
Breakfast	Oatmeal porridge. Mug of green tea. Apple.
Snack	Mug of low-fat drinking yogurt. Peach (2 pieces).
Lunch	Boiled rice with baked fish. Tomato and cucumber salad with flax seeds and one tablespoon of olive oil.
Snack	Fresh pureed carrots with honey.
Dinner	Boiled chicken fillet baked in a marinade of oranges and honey. Boiled broccoli. Glass of green tea.

Scheme No. 2.

Day of the week	Breakfast	Lunch	Dinner
Monday	Curd casserole with raisins.	Rice soup with green peas and squid.	Vegetable stew.
Tuesday	Millet porridge with cottage cheese.	Oven baked vegetables with meat.	Chinese chicken breast with boiled rice.
Wednesday	Omelette with vegetables.	Pisserie with buckwheat and fish.	Fish cakes.
Thursday	Oatmeal with nuts and fruits.	Vegetable soup with chicken.	Stuffed zucchini.
Friday	Cheesecakes.	Fish pudding.	Pink salmon steak.

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

The third scheme is not a menu, but only a system that contains the basics of proper nutrition for weight loss.

Eating	Time	Drinks	Products
First	8:00	-	It is recommended to consume carbohydrate products in the amount of 150 g. It can be buckwheat, rice, semolina,corn or barley porridge. You can supplement breakfast with a boiled egg and some vegetable / fruit.
Second	9:00-9:30	It is necessary to drink tea, coffee or juice in an amount not exceeding 500 ml.	-
Third	11:00	-	Boiled egg and porridge (150g)
Fourth	12:00-12:30	Water, coffee, juice or tea (up to 500 ml).	-
Fifth	14:00	Water or tea (500 ml).	Mushrooms, vegetables or vegetable salad (200g), lean meat or fish/seafood (100g).
Sixth	17:00	Tea or juice (0.5 l).	Same as at 2pm: carbohydrate (200g) and protein (100g) food.
Seventh	20:30	200 ml of kefir, milk or fermented baked milk.	100g cottage cheese or other protein food.

The calorie content of this diet is about 1300 kcal.

What do nutritionists recommend for weight loss through proper nutrition?

Many people skip breakfast because they think it makes them fat. This theory needs to be thrown out of your head, as it is the most important food induring the day, and without it it is impossible to consider the basics of proper nutrition for weight loss. Nutritionist recommends:

1. Be sure to eat carbohydrate food for breakfast.
2. Do not strictly limit the consumption of products, even sweets should not be abandoned forever.
3. Maximum variety in the menu so that it is balanced, nutritious and not boring.
4. Not starving is stressful for the body.
5. Include more fruits and vegetables on the menu.
6. Eat citrus fruits and pineapples as they have the ability to burn fat.
7. Refuse too fried, s alty, fatty and smoked food.
8. Don't forget to drink plain water.

Fundamentals of proper nutrition for weight loss: menu

This table shows what meals can be during the day.

Eating	Option 1	Option 2	Option 3	Option 4	Option 5
Breakfast	Yoghurt-drenched cereal, fruit and coffee/tea.	Rice porridge with dried fruits and green tea.	Buckwheat porridge with vegetable salad and tea.	Oatmeal with baked apple and tea/coffee.	Curd casserole and toast with butter, juice or green tea.
Lunch	Yogurt and walnuts.	Banana and kefir.	Decoction of wild roseand cottage cheese.	Apple and yogurt.	Banana and yogurt.
Lunch	Fish soup, stewed vegetables, boiled chicken breast, compote.	Vegetable soup, goulash, mashed potatoes, juice, vegetable salad.	Dark rice, cereal soup, baked fish, vinaigrette.	Borscht, buckwheat porridge, chicken cutlet, compote.	Cabbage soup, fish cake, mashed potatoes, juice.
Snack	Yogurt or cottage cheese.	Toast with cocoa, cottage cheese.	Yogurt with figs or dried apricots.	Fruit salad, crackers.	Dried fruits with nuts and yogurt.
Dinner	Vegetable salad with grilled fish, yogurt.	Vegetable stew with fish and bran bread, tea.	Chicken fillet with vinaigrette, green tea.	Vegetable stew and ham, tea.	Steak with vegetable salad and green tea.

Method of food preparation and its role in proper nutrition

The main rules of nutrition for weight loss, the menu of which was described above, also include special cooking methods. So, it is better to stop using frying pans in general, because overcooked food has a bad effect on the stomach and liver. Ideal assistants in cooking will be a slow cooker, a double boiler, an air grill andsimple saucepan. You can also bake food in the oven.

Conclusion

It is not difficult to remember the basics of proper nutrition for women to lose weight, but the result after switching to a he althy menu will be felt very soon, and you can notice it not only in the figure, but also in general he alth.

The functioning of the gastrointestinal system plays an important role for the whole body, although many people do not know about it. The strength of immunity mainly depends on it, because protective cells are born in this organ. Eating right means being he althy inside and out!