Proper nutrition: menus for every day for weight loss

Probably each of us at least a day of sitting on a diet. Their hundreds and all are effective if you believe the advertising. And she is — is very skilled and often brings to its authors fabulous fees.

Take, for example, diet Pierre D. a Very popular thing... which ruined the health of thousands of women and men around the world. But the author is a respected doctor with many years of experience. However, it is then still of the Association of physicians was expelled. But sales is not affected.

proper nutrition for weight loss

Or the diet of Elena Malysheva. It's amazing how the most popular television doctor in the country offers to eat some food packages... And what are loved by many mono-diet of rice, kefir, Apple... Let us recall another Herbalife and sellers of eggs of tapeworms. It is amazing what ill-considered steps we're going to fight for the harmony! Now remember or better write down in a visible place:

Important! No diet, except for medical indications (tables 1-15), are not healthy! Do not look for easy ways, despite the positive reviews and promising photos.

Our body every day does a tremendous job. Every second there are millions of complex processes most of which even scientists have not yet figured out. And for the normal flow of a body's got to eat. And here we have him in order to maintain the figure BAM! — get it today only yogurt. Or an Apple. And so punctually.

No, of course, the process of losing weight will not keep you waiting, but at what cost? And then we complain of reduced immunity, gastritis, depression, and some girls are altogether in the operating... examples of this are rife.

In General, I suggest to understand that any diet, except medical, that's bad. And well in all respects a healthy, productive, rational — in General, proper nutrition. But in his principles we now have to deal with. How to make the menu healthy eating for weight loss every day for the girls and we'll talk further.

The basic principles of PP

In fact, proper nutrition is very simple and to abide by its principles is fairly easy... If you live in the village and not see the variety of smoked meats, sweets, Breakfast cereals and convenience foods. Will have to work hard to learn to ignore them on the shelves. Hey, legs, we are in another Department! Stamp in vegetable, meat and groceries.

Important! A proper balanced diet means minimizing the use of "wrong" foods — sweets, fatty and salty foods, foods that increase appetite.

It seems pretty simple, but let's expand on the shelves.

That is possible

Nutritionists made a lot of tables for weight loss, you can safely take. But in fact, proper diet for weight loss is a medical-table №8. So nothing new and revolutionary there. This is not a magic of some kind, like weight loss according to blood group. Maybe that's because of the lack of "features" of this diet and does not cause a violent rush. And it is in vain.

Arsenal of useful products in PP is very rich. It cereals, vegetables, unsweetened fruits, mushrooms, lean meat, fish, eggs, low-fat dairy products, dried fruits, nuts, seafood (here, it is possible to roam!), dining greens, seaweed, whole grain bread and more. Our task is to reduce the amount of fatty and sugary foods, increasing the intake of vitamins and fiber.

Following the advice and menus of competent nutritionists, to observe the principle of the pyramid:

  1. The basis of the diet are slow carbs (pasta, durum wheat, whole wheat bread, oatmeal), polyunsaturated fatty acids (Flaxseed oil, remember?), the vegetables and fruits. Moreover, vegetables must be greater than approximately one-third.
  2. In the second place the products containing protein of animal and vegetable origin (fish, poultry, eggs, nuts, legumes).
  3. On the third dairy products (milk, yogurt, cheese). If you have problems with the digestion of this category of products, will have to replace it with the preformed calcium and vitamin D3.
  4. The fourth red meat and fast carbs (sweets, pork, beef).

The pyramid may be slightly different for different groups of people. For example, for vegetarians and raw foodists. The same applies to people with health problems. A list of permitted products will have to be adjusted in accordance with the peculiarities of the digestive and endocrine system disorders (gastritis, ulcer, diabetes, etc.).

about food

To limit and how

To finally get rid of belly fat, you have to limit all my favorites. Actually, that's all settled in the fourth step of the pyramid. Oh, and it's hard to lose weight in the winter! But take will in a fist and delete from shopping list:

  • white bread and sweet pastries;
  • sweet drinks;
  • chocolate than black;
  • fatty meats;
  • sausages;
  • canned butter;
  • fat dairy products;
  • sauces, mayonnaise, creams;
  • fast food delivered to your home and on the streets;
  • snacks (crackers, chips, snacks... fu fu fu, throw it out immediately!)

A hard limit will have to impose on sweets, alcohol, sweet fruit and butter.

Completely abandon sweet not! Glucose is the energy for all life processes. Another thing is that you can get it in different forms and from different products. Jar of Coca-Cola and sweet Apple, you see, is not the same thing.

Plays an important the value and time the consumption of sweets. You can eat sweets before dinner, as use up the received energy until the end of the day. But the evening eat yogurt cheesecake is a bad idea.

The same applies to fat. They categorically exclude from the menu, because they participate in metabolic processes. Replace animal fats with vegetable, opting for polyunsaturated, it's the health of blood vessels, beauty, hair and cellulite great panacea.

But! Ladies, if you feel you will die without a piece of cake — you eat it, for God's sake! You do not lose weight for drying before the competition for a million dollars. Don't eat the whole piece and a half and punish yourself for that extra couple of miles on the treadmill. Because, as practice shows, if we do not eat a little piece a week, for sure, you will eat the whole cake... And this is the breakdown.

To avoid such consequences, allow yourself a little reasonable concessions, especially at first. But compensate them or sports, or unloved chores around the house. Be honest with yourself and it is likely that next time, the cake does not seem so attractive.

The truth about nutrition myths about the benefits and harm of specific products offered to see from the video below. Nutritionists explain this popular, without abstruse terms.

How to cook

If you follow all the rules, then fried in oil food have to forget. It is clear that boiled, though not the tastiest, but it seems like the most useful. However, this is debatable, because the longer the food is subjected to heat treatment, the less it remains useful substances. If so to argue, we quickly come to understand the benefit of a raw food diet and vegetarianism, but today it's not about that.

Therefore, try to eat during the week as much raw vegetables and salads, meat dishes, bake, cook, simmer or cook for a couple. And fried meals really use a little of the fat, cholesterol, carcinogens... Especially felt after 45 years and more, if in his youth nutrition was not addressed.

Food doesn't have to be separate. It is inconvenient and scientifically unfounded. But all the known benefits of soups. It is preferable, of course, cooked in vegetable stock. But if your husband refuses to live without the soup — do not torture yourself and household.

In General, a lot of talk about nutrition, do not explain how to implement it in the family where a man, for example, a miner who without meat is simply not able to work. Cook each separately for employed women is not an option, so now, forget about proper nutrition to lose weight?

junk food

Not at all. Just everything has to be within reason. Eat delicious soup, but half of the plate. Prepare the most useful food that you can afford in terms of his family, and divide their own portion. The stomach very quickly get used to the small volumes of incoming food, homemade will gradually like more healthy meals, and you will finally be able to confidently say: "I'm really losing weight!"

When and how much to eat

Remembered anecdote:

— The patient, take one tablet six times a day before meals. Doctor, but where can I get all this food?!

That's it, and incidentally, this is the case. Eating by the clock is not necessary, but to sit at the table at least five times a day. Food must be fractional and rational. You should eat a healthy Breakfast. Sure!

Important! Divide your daily intake of calories as follows: Breakfast 30%, lunch 50%, dinner — 20%. Take your snacking to the next meals. All the same, they in total should not be more than 15% of the total.

Again, individual principle here must be respected. When it is necessary to make adjustments in the diet:

  1. During intense workouts. Do not miss a half or two hours before exercise and within half an hour after, eat a little protein with vegetables — this will stop catabolic processes and will help to restore muscles.
  2. Pregnant women need more calories. But this does not mean that you need to eat for two. Add to your daily diet just 300-400 calories. And, of course, watch the weight of the baby.
  3. For nursing moms it is very important eat a healthy diet, especially watch out for mineral and vitamin composition. Otherwise, the principles of good nutrition meet the requirements of the growing baby and the restoring of the woman.
  4. For a teenager, and for a child since his move to the adult table, PP is the perfect option. If you succeed from childhood to instill in their children a love of healthy food, it will save him from many problems in the future.

Drinking regime

You need to drink. Notorious two liters — another cliche written, without adjustment for age, activity, weight and other factors.

Start the day with a glass of not cold water — this will prepare the stomach for the upcoming load. Drink a glass before lunch and dinner. Don't let yourself to feel thirsty. When you feel dry mouth, it suggests that your body is already dehydrated by 10%.

In conclusion, I will say that proper nutrition is not only and not so much the path to harmony, how many true road to health and longevity. It is budget and easy, does not require compliance with any cycles, is available even in the village, at the heart of Paris, does not cause any problems in post, or during the holidays. In General, the beauty!

How to make a proper menu

I'll give a few specific examples of the preparation of the menu for clarity. But over time, you should diversify your diet, you will find a thematic literature with the recipes for the day, week or even a month and everything will go like clockwork.

So, I propose a sample menu for three days.

MondayTuesdayEnvironment
BreakfastTea with low-fat cheese, boiled eggOatmeal with berries, yogurtOmelet with veggies, fruit smoothies
2nd BreakfastCottage cheese casseroleSalad of green vegetablesA handful of nuts with dried fruit
LunchVegetable soup, lean beef with buckwheatSoup with seafood, fish cutlet with vegetablesChicken noodle soup, vegetable salad
Afternoon teaYogurt and AppleBananaBaked apples
DinnerFish stew with vegetablesSquid with rice (unpolished!)Chicken breast with millet gruel
Second dinnerA glass of ryazhenka100 grams of cottage cheeseFresh berries

Make it a habit to count calories eaten. But without fanaticism! It's awful when every unplanned caramel becomes a cause of a nervous breakdown. Be at peace with myself and treat everything philosophically. Menu for a week 1200 calories is unattainable top, an effort to which you are only the ulcer itself will earn.

Important! In the Network many programs for counting calories of foods. Feel free to use them, and you will soon be able, offhand, to determine how that weighs in calories and in grams.

menus for weight loss

Also search the Internet for the calorie intake in accordance to your age, weight and level of physical activity. Common standards simply do not exist. A woman aged 25 to 50 years should consume from 2,000 to 3,500 calories, depending on lifestyle. Wow the gap, agree?