Principles of pp for weight loss. Proper nutrition and weight loss: all the secrets! Daily calorie intake

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Even with regular training without dietary restrictions, it is impossible to change your body. What are the basic principles of proper nutrition for weight loss you need to know?

The principles of proper nutrition for weight loss

1. Always start your day with a full breakfast

If you are not used to eating in the morning, then you should definitely accustom yourself. Start with small portions and gradually you will no longer be able to leave for work or school without a full breakfast. The best breakfast options are complex carbohydrates. They will give you the necessary energy for the entire first half of the day. For example, it can be porridge with fruits and berries or natural sugar-free muesli with nuts and honey.

2. Your diet should be high in calories.

Another principle of proper nutrition for weight loss: do not limit yourself to food and do not reduce the calorie bar below the acceptable norm. If you are undernourished, you will not only increase the chance of an eating disorder, but also slow down your metabolism. Remember, there is no dependence: "I eat less, so I lose weight faster." There must be balance in everything. We advise you to read the material on how to calculate the daily calorie intake.

3. Forget the “no eating after 6” rule

Of course, if you go to bed at 8-9 pm, then the rule can and should be followed. However, most people do not go to bed before 23.00, so such a break in food will only be to the detriment of the body. Have a protein meal (fish, boiled chicken breasts, boiled eggs, cottage cheese) for dinner 2-3 hours before bedtime and don't worry about gaining weight.

4. Eat sweets only in the morning

If you sometimes indulge yourself with confectionery, bread or chocolate, then it is better to do this in the morning before 12.00. Fruits, despite their seeming harmlessness, should also be consumed in the morning until 16.00. Contrary to the misconception of many, an evening apple is not at all the best remedy for a beautiful figure. Leave dinner for protein foods.

5. In order not to fill up at night, you can’t not eat up during the day

The main principle of proper nutrition for weight loss is balance. If you skip breakfast and limit yourself to snacks at work, then there is a high probability of having a couple of extra servings for dinner. You can’t deceive the body: in the evening it will try to get everything that was not given to it in the morning and afternoon. Therefore, try to keep your menu evenly distributed throughout the day. In addition, the more breaks in food - the slower your metabolism.

6. Drink 2 liters of water every day

10. Eat Greens Before Dessert

Sometimes it is very difficult to keep yourself from a piece of cake or your favorite pastry. But such fast carbohydrates are a direct step towards weight gain. For those with a sweet tooth, the complete exclusion of desserts is a disastrously difficult process. Therefore, to mitigate the harm of fast carbohydrates, eat a coarse fiber (for example, greens, soy sprouts or cabbage leaves) 20 minutes before dessert. This will block the process of rapid breakdown of carbohydrates and the formation of subcutaneous fat. This principle of proper nutrition will help you enjoy dessert (most importantly, do not abuse it) and keep in good shape.

Today, many people are faced with the problem of how to get rid of extra pounds, resort to diets that exhaust the body, and as a result do not achieve the desired result. The principles of healthy eating for weight loss say: the very first thing is food, you need to establish the right diet.
The main thing is to find the right recipes, eliminate all bad foods, create a menu for yourself with balanced products, taking into account the calories consumed and burned by the body.

The principles of proper nutrition for weight loss

Losing weight does not mean starving, you can not endanger our body. You need to learn how to eat right, it should become a daily habit, just like in the mornings we used to wash our faces and brush our teeth. Healthy eating should be throughout life, not just for a while. Losing extra pounds, and then not gaining them is the basis of everything.

The scheme of proper nutrition for weight loss

So that proper nutrition does not seem complicated and monotonous to you - diversify your products, select the best recipes. Try to change your diet daily, if you ate oatmeal for breakfast yesterday, today replace it with buckwheat. Many have an erroneous opinion about cereals - they are fat. If you boil any porridge in water without adding animal fat, but add dried fruits or a spoonful of honey - why will it fill you up? Not at all, this is a great food for a healthy, good diet. Do not be afraid to experiment, buy new low-calorie foods, read more about proper nutrition.

Nutrition principles: eat often

The very first rule for weight loss is to eat often and in small portions. Do not leave your body without food for more than 4 hours. Our body is a very complex mechanism, leaving it without “fuel”, that is, food, makes it worry, and it tries to make up for the lack of nutrition. This leads to weight gain.

Often you can hear such a conversation - "I eat once a day and do not lose weight, but on the contrary, extra pounds have appeared." Do not stress your body, it will not lead to anything good. So, to summarize: frequent meals, healthy food, be sure to have a snack between breakfast and lunch. Let it be a handful of nuts or dried fruits, one apple or a glass of kefir. The number of meals should be at least 5.

Learn to count calories

What is proper nutrition - the main thing is that the calories consumed should be equal to the energy expended per day. Especially should pay attention to people who do not engage in physical activity in the workplace. So, for example, office workers should consume calories a little less, and a loader, for example, a little more. He spends much more energy during the working day than a person sitting at his desk.

Meal Schedule

It is very important to eat at the same time. Unfortunately, today, with the hectic pace of life, it is very difficult, but real. A beautiful and slender figure, lightness and confidence are the result of proper nutrition.

The rules of proper nutrition for weight loss

The very first thing is breakfast, it will help you recharge your batteries for the whole day, get rid of hunger before lunch. If you want to lose weight, eat breakfast.
You need to eat often, 5-6 times a day, in small portions.
Drink water - up to 1.5 liters per day.
Replace bad foods with good ones.
Vegetables and fruits should be present on your table every day.
Avoid fatty foods.
Move more, walk two or three stops on foot.
Give up sweets.
Replace fatty pork with beef.
Forget carbonated drinks.
Replace fatty dairy products with low-fat ones.
Sleep more.
Never eat in front of a TV or computer.
Eat dinner two to three hours before bed.
Avoid semi-finished products completely.
Eat slowly without rushing.
Get up from the table with the feeling that you still want to eat.
Do not starve, kilograms will not go away from this, and the body will suffer.
Replace the plate, which was constantly used, with a smaller one, the portion will visually appear large.
Physical activity - if possible, give up public transport, a walk before bed, swimming and brisk walking are your assistants.

Nutrition rules for weight loss

To make a diet, you need to correctly balance the ratio of proteins, fats and carbohydrates. Excessive consumption of carbohydrates and fats is the result of excess weight. Instead of smoked meat, prefer lean turkey, chicken breast, instead of a cup of coffee with sugar - coffee without sugar, and green tea is best. Instead of animal fats, use vegetable fats. You need to learn to distinguish good products from bad ones.

Proper nutrition for weight loss

Eat right - kilograms disappear, and most importantly - they do not return. So what can you eat and what can you not?

Not possible with proper nutrition:

1. fried;
2. carbonated drinks;
3. confectionery;
4. bakery products made from wheat flour;
5. fatty meat;
6. candy;
7. fast foods;
8. chips;
9. Do not abuse alcohol.

Proper nutrition for beginners should include:

Vegetables and fruits;
lean meat and fish;
non-sweet drinks;
low-fat dairy products;
nuts;
cereals;
soups on a light broth;
durum wheat pasta;
muesli;
green tea and rosehip broth;
fresh juices.

Proper nutrition for weight loss: basic principles

To lose weight does not mean starving or giving up absolutely everything. It is necessary to properly distribute products, find out what the body needs first of all. We must not forget about vitamins, proteins and minerals. A correctly compiled daily allowance menu for weight loss should look like this:

Carbohydrates - 50%
- fats - 20%
- proteins - 30%

Caloric content of products

Learn to count calories so that you can eat properly and skillfully, and at the same time not gain weight.

Menu of proper nutrition for weight loss for every day

We offer you an approximate menu, and you, taking into account your personal individualities, navigate yourself if you want to lose weight.

Breakfast - porridge (buckwheat, oatmeal, wheat), a handful of dried fruits.
You can replace it with low-fat cottage cheese with fruits, or fry an omelet with vegetables.
Before dinner, do not forget to have a snack, this will reduce your appetite - a glass of skim milk or kefir, natural yogurt, a handful of nuts with an apple. Proper breakfast is everything!

Lunch - soup on a light broth or vegetable puree soup, a piece (150-200) g of boiled chicken breast or steamed lean fish.
It is also good to have a snack before dinner - non-sweet vegetables, carrots with honey, dried fruits and almonds are the best foods for weight loss.

Dinner also includes a healthy diet.:

Vegetable stew
brown rice and seafood
boiled beef and salad with fresh vegetables
steamed chicken chops and salad

Do not forget that dinner should make up 20% of your total daily intake.

By adhering to these rules, eat every three hours, use only good and natural products, and you will achieve the desired result. When food enters the body often and in small portions, it is easier for him to digest it, and he will have nothing to store in reserve. By eating low-calorie foods, the body uses fat deposits, processing them into energy - thereby you lose weight.

The principles of proper nutrition for weight loss menu

Diet for proper weight loss for 1400-1500 calories

Breakfast - oatmeal, green tea

The second breakfast is fat-free cottage cheese (150 g), one apple or another fruit. Weight loss and proper nutrition are inextricable companions.

Lunch - buckwheat porridge on the water, vegetable salad, two small, baked minced chicken cutlets

Snack - fruit salad or a handful of nuts

Dinner - beef baked in the oven, salad with tomatoes and cucumbers.
These are the basics of proper nutrition for weight loss menu exemplary.

Rules for weight loss and sports

Eating right and not moving, not exercising - the result will not be very satisfactory. Movement is life, and movement with proper nutrition is a good fulfilling life. Incorrect load mode is an obstacle to losing weight.
Every woman or girl wants to look slim and attractive. Self-confidence is a good mood, it is a life without stress and unpleasant emotions. Therefore, the basic principles of PP for weight loss are that physical activity is mandatory, sports and healthy food are inseparable. This, and the right diet for weight loss will give an excellent result.

Not everyone who loses weight has the opportunity to attend fitness clubs - this is not a problem: 15 minutes of daily exercise at home, an evening walk, brisk walking or easy jogging will do you good, these are the basic rules for losing weight. Try to walk to work, shopping and visiting as much as possible. Today, people, especially in cities, have forgotten how to walk, two stops, and then we are too lazy to walk. But by doing so, we ruin our health, then we go on strict diets, hoping to lose the hated kilograms. These are the main principles of proper nutrition for weight loss. And so let's sum it up. To lose weight you need:

Healthy and proper nutrition (diet option)
physical activity (weight loss is fast)
refusal of harmful products (main lesson)
making the right menu
ability to combine products
learn how to calculate daily calories
remember to drink plenty of water
eat at the same time
to sleep a lot
avoid stress

We told you what the right diet means, what pp is, what nutrition should be if you are going to lose weight and value your health. Good luck!

Friends, I greet you. Anyone can lose weight, and it's easy. Just do not blame everything on genetics or metabolic disorders. In 97% of cases, being overweight is the result of an unhealthy lifestyle. We consume more calories than we expend. There are only two surefire ways to lose weight - eat fewer calories or burn more. I immediately draw your attention to the fact that the principles of proper nutrition for weight loss are healthy food, and not some kind of prohibitions.

Five principles

How to get rid of extra pounds? The answer is simple - go on a diet. But nutritionists are convinced that this will not help to find the desired shape, and even harm the body.

Even if you have everything in order with the figure. Still, it is worth knowing the common features of weight loss programs that give excellent results - calories from 1400 to 1500 per day, cereals, fruits, fish, lean meats, nuts and legumes, a minimum of pastries, canned food.

There are many opinions and theories about how to get your figure in great shape. Someone advises not to eat after six, someone not to eat sweets. The only correct solution to this issue is not to choose another diet, but to switch to the right nutrition system. If there are extra pounds, you need to act differently. I will tell you how to eat right and without stress for the body:

No. 1. Drink water.
It is very important to do this. It turns out that even the position in which we drink is also important. In order to flush the body and saturate it better, it is recommended to drink water while sitting. If it is difficult to drink just one water and there are no stomach diseases, then you can add honey or lemon.

For a long time I didn't believe that it was significant. You think there, drank - did not drink, what's the difference here. But it turned out that there is already a great result. Personally, my skin texture has improved, and my energy has increased. My friends, proper nutrition is healing and cleansing of the whole body, and getting rid of extra pounds is already a bonus.

No. 2. Follow the diet.
In order for the body to receive the necessary substances on time, it is necessary to eat six times a day. We ate a banana - this is a snack, that is, another meal. I've heard a thousand times that you can't eat after six. I realized from my own experience that if I go to bed very late, for example at 12 o’clock, then I don’t need to torture myself, it’s better to eat something healthy to avoid breakdowns.

No. 3. Choose your products wisely.
I advise the simplest way to determine the usefulness of a particular product. Carefully read the composition, the less ingredients it contains, the more useful it is. In general, the simpler the better for health. For example, - a simple product, and a complex cookie. Because it contains flour, eggs, preservatives and dyes.

No. 4. Do not fry food, but bake.
Of course, there are many cooking options - boil, fry, cook on charcoal, but it is still preferable to bake in the oven. I often cook a variety of dishes this way. It is important to add the minimum amount of oil, salt, and seasonings as much as you like, but within reasonable limits. I also recommend steaming. Although such food is not always tasty.

No. 5. Competently combine products.
Choose your culinary partners carefully. Some of them are not friendly, and with an illiterate combination, the substances in them simply neutralize each other. For example, tomatoes and cucumbers. The first with an acidic environment, and the second -, as a result, they neutralize each other. What does it look like? When they enter our stomach together, our body will not receive the beneficial substances that are in them. As a result, it turns out that we mediocre stuff our stomach, while not getting benefits. It is also important to divide milk and cottage cheese into different methods so that they are absorbed to the maximum in the body.

Approximate daily diet

Balanced menu

In the morning it is better to eat complex carbohydrates - fruits, cereals. It is advisable to cook any porridge in water or pour it overnight. Sugar is better to replace with natural honey. As a first snack, use: dried fruits, fruits, vegetables, yogurts. For the second, nuts, cottage cheese, yogurt, vegetables are perfect.

Lunch should combine everything - carbohydrates, proteins, fats. And most importantly - balance, that is, the diet must contain these elements in the correct ratio.

The best is fish or meat with vegetables or any cereal, but also with vegetables. As for carbohydrates. We will follow the recommendations of nutritionists - there are products containing them up to 14 hours.

Which fats to choose? Certainly the most helpful. They are in fish - class fatty acids. And finally, olive oil, linseed, as well as linseed and sesame seeds.

Your ideal dinner should consist of protein. For example, fish, mushrooms, eggs, legumes in combination with vegetables. It is interesting to know that our body does not store proteins in reserve, and the feeling of satiety from them will be long. In addition, a lot of energy will be spent on digestion, so that we still burn additional calories.

Conclusion

This nutrition system is suitable for everyone who strives for a slim figure. So that efforts are not in vain, do not forget that the volume of one serving of food should fit in your two palms.

Eat more vegetables, fruits and whole grains, exclude fat, sugar. Be sure to drink clean still water 30 minutes before eating. With such nutrition, the body will “understand” that it does not need to be stored just in case. And, when we rarely eat, he is stressed and puts away supplies.

Learn more about the course »»

With that, let me say goodbye to you. If your friends want to lose weight for the New Year without harm to health, advise them to read my article "The principles of proper nutrition for weight loss." Good luck! To be continued, so subscribe to our news.

Sincerely, Vladimir Manerov

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Do you want to lose weight but don't want to count calories and diet? There is an efficient way! Stick to proper nutrition. Of course, proper nutrition helps to lose weight gradually and by a small number of kilograms, but weight loss is very comfortable and the weight will remain for a long time.

The basic principles of proper nutrition for effective weight loss

Proper nutrition is the key not only to harmony, but also to health and good mood. Adhering to a healthy diet is not difficult at all, because it does not require such strict restrictions as when following various diets. However, some rules still exist.

What are the principles of proper nutrition? Here are the main ones:

eat little and often;
be sure to drink at least 1.5 liters of pure water per day;
the diet should have a lot of vegetables and fruits;
you should reduce the consumption of muffins and sweets;
as a heat treatment, use boiling, stewing and baking;
it is necessary to observe the correct ratio of proteins, carbohydrates and fats;
The last meal should be 4 hours before bedtime.

First of all, with proper nutrition, you need to eat 5-6 times a day. It should be a hearty breakfast, a hearty lunch, a light dinner and healthy snacks. Breakfast is a very important meal, it gives energy for the whole day, helps to avoid snacking on junk food. Lunch should be hearty, because it is the main meal of the day. For dinner, you should prepare light meals that are quickly absorbed and at the same time well saturate. As for snacks, you need to approach their choice very carefully. After all, it is often during snacking that we eat a lot of junk food. Sweets, buns, cookies, hot dogs - all this is very unhealthy for both weight loss and health.

In this case, portions should be small. It is advisable to eat no more than 1-1.5 glasses of food at a time. Such portions will help you get enough, but not overeat. In addition, frequent and fractional meals will help improve metabolism.

You can drink any drinks, but they should not contain a lot of sugar. That is, compotes, fruit drinks, tea and coffee should be drunk without sugar or with a minimum amount of it. You can replace sugar with honey. As for clean water, you should drink plenty of it. It helps to avoid dehydration, speed up metabolism, improve bowel function. Therefore, you should drink at least 1.5 liters of water per day, this is without taking into account other liquids. It is best to drink water 20 minutes before meals and half an hour after it. It is useful not only for health, but also for weight loss. The fact is that a glass of water before a meal will help reduce the amount of food consumed.

According to the basics of proper nutrition, the diet should include a lot of different vegetables, herbs, fruits and berries. Plant foods contain not only many vitamins and minerals, but also fiber. This ingredient helps you feel full. Therefore, if you add a vegetable salad or stew to the menu, that is, you will want it only after a few hours. In addition, fiber helps cleanse the intestines, which is also important when losing weight.

Naturally, proper nutrition involves the use of healthy foods. This means that the amount of harmful sweets, muffins, fast food must be reduced to a minimum. But this does not mean that you should give up such food completely. This is the difference between proper nutrition and diet. Firstly, sometimes you can afford something tasty, but harmful. Secondly, sweets and muffins can also be useful if they are prepared correctly. For example, fruit or berry jelly, oatmeal buns will not harm the figure, on the contrary, they will be useful.

One of the principles of proper nutrition for effective weight loss is the use of proper heat treatment of products. You can boil, bake in the oven or stew food. But frying is not worth it. With such processing, the amount of fat increases, respectively, the food will be more harmful and high-calorie. If the recipe requires frying food, you can do it with a small amount of vegetable oil and literally within 1-2 minutes. But it is better to avoid this method of preparation.

If you want to lose weight using proper nutrition, it is important to maintain a balance. Often, fats and carbohydrates predominate in the diet, while for effective weight loss there should be a lot of proteins, enough fats and carbohydrates. Moreover, there should be more complex carbohydrates, which are found in cereals and vegetables. And fats should be healthy, they can be found in fish, avocados, vegetable oils, nuts.

The very popular statement about fasting after 6 p.m. is not always correct. The fact is that the last time you should eat food four hours before bedtime. Therefore, if you go to bed at 22-23 hours, then it is better not to eat after 18 hours. If you go to bed late, then you can eat at 19-20 hours. Prolonged fasting can slow down the metabolism, and this will interfere with weight loss.

The principles of proper nutrition for effective weight loss are quite simple. And the results will appear in 1-2 weeks.

How to make a menu for weight loss with proper nutrition?

How to make a menu for weight loss with proper nutrition? It is very simple, because the choice of products and dishes is very large.

As the first meal, you should choose various cereals, eggs, cottage cheese, healthy sandwiches. These products saturate well and give strength. You can supplement breakfast with fruits, vegetables, berries, herbs, nuts. That is, you can add berries and nuts to porridge, fruits or greens to cottage cheese, and cook an omelette with vegetables from eggs. As for the right sandwich, choose whole grain bread with a slice of lean meat or cheese, as well as vegetables and herbs.

For lunch, you can afford both the first and the second course. Therefore, you can cook soup, as well as a meat or fish dish and vegetable salad. Naturally, the soup is better to cook vegetable. If you prefer meat soup, then for the second it is better to choose a vegetable dish - casserole, stew, salad.

In the evening, preference should be given to cottage cheese, vegetable, fish dishes. Egg dishes are also suitable. You can cook various casseroles, cheesecakes (baked in the oven), stewed or baked fish.

As for snacks, it is better to choose fruits, dried fruits, nuts, yogurt, cottage cheese, vegetable salad, a piece of cheese. It will be a healthy and satisfying snack that will not harm the figure. It must be borne in mind that nuts and dried fruits can be consumed in small quantities, since the former contain a lot of fat, and the latter contain a lot of sugar. In the morning before lunch, you can use sweet snacks, and for an afternoon snack it is better to choose dairy and sour-milk products, vegetables. In addition, you can have a snack in the evening. A couple of hours before bedtime, you can drink a glass of kefir or eat natural low-fat yogurt.

Separately, it is worth highlighting drinks. You can drink tea, cocktails, juices, fruit drinks, compotes, smoothies, coffee. But at the same time, low-fat dairy products should be used for shakes and smoothies. It is better to drink coffee no more than 1-2 times a day and do not add heavy cream. As for tea, it is advisable to drink green and herbal tea, honey, lemon, cinnamon can be used as additives.

Here is a menu with proper nutrition:

in the morning: oatmeal with berries, a sandwich with a slice of cheese, juice; or scrambled eggs with vegetables, bread, orange, coffee;
snack: fruit salad or a handful of dried fruits;
lunch: vegetable puree soup, chop, salad and compote; or meat borscht, vegetable salad, bread, fruit drink;
afternoon snack: cottage cheese with fruits or herbs;
dinner: fish stew with vegetables, cocoa; or vegetable casserole, a slice of bread, tea;
before going to bed: a glass of yogurt.

Of course, you can make a menu for losing weight with proper nutrition in a different way. But it is important to take into account all the tips, as well as the principles of a healthy diet.

Dishes that will help you lose weight with proper nutrition

What dishes can you cook with proper nutrition if you want to lose weight? Of course useful! There are many such recipes. The main thing is to use the basic rules of nutrition for proper weight loss. So, you need to choose low-fat, not too high-calorie dishes with a small amount of sugar.

When choosing dishes for weight loss, one must take into account the method of preparation, that is, more often boil, stew and bake foods. Meat and fish should be chosen not too fatty, the same goes for dairy products. When preparing salads, it is important to remember the correct dressing. It is better to use low-fat kefir, vegetable oils, lemon juice. As for sweets and pastries, you also need to choose wisely. Here are some healthy and tasty dishes that will help you lose weight with proper nutrition.

Salad

Required:

1 bell pepper;
1 carrot;
1 apple;
a bunch of lettuce;
2 tbsp. l. vegetable oil;
lemon juice;
salt.

Tear lettuce leaves with your hands, put on a dish. Pepper and apple cut into cubes, grate carrots. Mix everything and put on lettuce leaves, salt, season with lemon juice and oil.

cutlets

Ingredients:

400 g of veal;
1 onion;
1 egg;
1 st. l. rye flour;
black pepper;
salt.

Boil cauliflower in salted water, beat in a blender. Prepare minced meat from veal, onion, eggs and flour. Then add mashed cabbage and make cutlets. Bake in the oven for twenty minutes.

Soup puree

It is necessary to prepare:

500 g pumpkin;
1 onion;
200 g potatoes;
50 g of celery root;
1 tsp ginger;
salt;
100 g wheat crackers.

Chop the onion and fry for a minute. Add chopped pumpkin, celery and potatoes, cover with water and cook until done. Five minutes before cooking, add salt, ginger. Then beat with a blender. Serve sprinkled with crackers.

cherry pie

Required:

100 g flour;
150 g of sugar;
200 g of oatmeal;
2 glasses of cherries;
5 eggs.

It is necessary to beat the eggs with sugar with a mixer. Then add oatmeal and flour, leave for a couple of minutes. Pour the dough into a baking dish, put a berry on top and bake for about 40 minutes at medium temperature.

As you can see, slimming dishes are very appetizing and easy to prepare. If you really want to lose weight without serious restrictions, you should try proper nutrition. It does not imply serious restrictions on food, provides a huge selection of dishes and does not harm health. Therefore, losing weight with such nutrition will be not only effective, but also simple.

16.12.2019 09:55:00

Hello, friends! In this article, you will learn the principles of proper nutrition for weight loss. I strongly recommend that every person adhere to them for effective weight loss and maintaining harmony for many years. And as always, at the end of the article, a bonus for you: recommendations for compiling a menu for the week.

I have compiled the 10 basic principles of proper nutrition in the form of a reference book so that you can always refer to it. All you have to do is add this page to your bookmarks by pressing Ctrl+D.

Basic principles of proper nutrition:

Principle #1 Eat according to your body's needs

Eating right, we should get from food only the energy we need for life (mental and physical activity) and basic metabolism.

Energy consumption for each individual and depends on:
- Gender (male, female);
— Age;
- Growth;
- Metabolic rate;
- General condition of the body;
- Physical and mental activity.

If you exceed the number of calories you need day by day, then your weight will steadily increase.

If you eat poorly and get little energy from food, then this can lead to a lack of vitamins and minerals.

How many calories do you really need?

You can read it in more detail later, but for now, let's quickly calculate the number of calories you need.

Let's assume that your weight, height and age are respectively:
weight 70 kg, height 165 cm, age 32 years.

Substitute your values.
655 + (9.563 x 70) + (1.850 x 165) - (4.676 x 32) = 655 + 669.41 + 305.25 - 149.63 = 1480 kcal

It turned out the general metabolism.

If you do not play sports at all and move little, multiply this value by 1.2.
If you go in for sports at least 1-3 times a week, then by 1.3.

This way you will know your daily calorie needs.

Principle #2 Keep the proportions of proteins, fats and carbohydrates

It is important not only the number of calories eaten per day, but also the correct proportion of proteins, fats and carbohydrates.

In proper nutrition for weight loss, this proportion looks like this:
Proteins provide 20-30% of energy;
20-25% are fats;
50-60% is carbohydrates.

Each nutrient performs its irreplaceable role in the body, so nutrition must be composed correctly, balanced.

A monotonous diet can cause a lack of nutrients and cause various diseases in the future.

For example, read what happens when there is a lack of magnesium in the body.

If a person does not receive the necessary nutrients, then he begins to overeat, this causes overweight and obesity.

Principle #3 Eat whatever you want, but in moderation

Proper nutrition is not a list of restrictions! You can eat sweets and fatty foods if you like. Indeed, sometimes you can afford sweets, cakes, cakes, but everything should be in small quantities.

Limit your salt and sugar intake. Almost every product from the supermarket contains salt and sugar. We get more than 80% of salt from semi-finished products. As a result, we consume salt almost 4 times more than normal.

Instead of sweets, eat raisins, dates, dried apricots, nuts, seeds.

Try not to drink alcohol. The higher the degree, the more calories.

For example, two bottles of beer (1 liter) contains 500 calories.

Principle #4 Diversify your daily diet

Now almost every finished food product contains various E-additives. If you constantly eat the same foods, you can get too many preservatives and dyes of the same type, which is very unhealthy. (To find out which foods are the most unhealthy, read my article on dietary supplements and danger table, which will be released next week).

Check your nutrition

Food should be varied.

Eat more fruits and vegetables. They contain various vitamins and minerals.

Eat more healthy unsaturated fats, which are found in vegetable oils, nuts, seeds, avocados.

After all, if your diet is varied, you do not need to take vitamins and dietary supplements.

The only thing that is always desirable for adults and children to take in addition to food is Omega 3 vitamins.

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Principle #5 Eat right

The main rule here is to eat every 2.5-3.5 hours.

The break between meals should not be more than four hours, and less than two hours.

It is best to drink a glass of water 2-2.5 hours after eating, and start eating 30 minutes later.

If you really want to eat, have a snack with 5 nuts or 1 fruit.

Eat dinner no later than three hours before bedtime.

Principle #6 Drink more clean water

Drink daily from 1 to 1.5 liters of pure water.

The daily requirement for water is approximately 30 ml per 1 kg of body weight. We get from food in the process of metabolism, approximately 0.8 to 1.3 liters.
You can calculate the individual need for clean water, how much you need to drink per day.

Multiply your weight by 30.

Subtract 0.8 liters from this figure.

And subtract 1.3 liters.

For example, a woman weighing 89 kg.

89 x 30 \u003d 2.670 liters.
2,670 – 0,8 = 1,870
2,670 – 1,3 = 1,370

In total, it turns out from 1.3 to 1.8 liters of clean water per day.

Principle #7 Reduce Animal Fats

Try to eat low-fat meat products (fish or poultry).
If it's chicken, chicken breast is better than thighs.

The maximum serving size at a time is 120-160 grams.

Limit the use of semi-finished products: sausages, sausages, pates.

In connection with the intake of a large amount of animal fats, the risks of increasing the level of bad cholesterol and the development of various diseases (oncology, heart disease, obesity, diabetes) increase.

Principle #8 Eat More Complex Carbohydrates

50% of the daily requirement comes from carbohydrates. They are the main source of our energy. To date, many people have significantly reduced their intake of complex carbohydrates, replacing them with simple (refined foods).

But it is complex carbohydrates that are useful - these are glycogen, starch, fiber, pectin.

The main suppliers of complex carbohydrates:

Vegetables (potatoes, cabbage, beets, carrots, celery, pumpkin, olives, cucumbers, tomatoes, lettuce, spinach)
Fruits (apples, pears, peaches, pomegranates, citrus fruits)
Wholemeal bread
Cereals (oatmeal, buckwheat, wheat, rice, millet, barley, barley)
Legumes (soybeans, beans, lentils, chickpeas)
Durum pasta

Principle #9 Drink dairy products

The 9th principle of proper nutrition for weight loss is the daily use of fermented milk products with a fat content of 2.5% or 3.2% (kefir, bifidok, fermented baked milk, yogurt). They are very beneficial for the health of the liver and kidneys, help improve the digestion process and strengthen the immune system.

Avoid sweetened yogurts.

Choose natural fermented milk products without additives, with short shelf life.

Principle #10 Eat food at a comfortable temperature

Food should be warm no higher than 50-60 degrees and no lower than 10 degrees.

Very hot and too cold food adversely affects the digestion process.

Proper nutrition for weight loss sample menu for a week

We have discussed the basic principles of proper nutrition for weight loss.

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What to eat for breakfast with proper nutrition for weight loss?

Throughout the night, our body rested and now needs a full breakfast to provide the body with everything it needs.

It is best to have breakfast after one or two glasses of water and within the first hour after waking up.

Breakfast accounts for 30% of the daily calorie intake.

What does breakfast include?
300/350 g - main course
250 g - Drink

What to eat during a snack on proper nutrition for weight loss?

The second breakfast should be light and make up 10% of the daily calorie content.

What to eat for lunch with proper nutrition for weight loss?

40% of the daily calorie intake comes from lunch.

What does lunch include?
250-350 g - first course
200-300 g - second course
250 g - drink

What to eat for an afternoon snack with proper nutrition for weight loss?

The total volume of the daily calorie content of the diet - 5%

What to eat for dinner with proper nutrition?

Dinner accounts for 15% of the daily calorie intake

What is included?
Main course 100 g and side dish 80 g
Drink - 250 g

Last meal at least 3 hours before bedtime.

Conclusion

Now you know how to make your diet right and start losing weight. To create a menu for the week, use the recommendations I suggested.

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We looked at the basic principles of proper nutrition for weight loss and a sample menu for the week, I hope now you will eat right and your weight will begin to decrease.

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