Proper nutrition for weight loss is by no means strict diets and episodic fasting. It’s a certain way of life. And in order to gain harmony and finally achieve the desired size, you will have to reconsider your habits and diet once and for all. However, the good news is that proper nutrition does not mean giving up delicious food and constantly feeling hungry. But there are certain rules, and those who want to lose weight should be aware of them.
Lose weight for health benefits
All modern healthy eating systems are aimed not only at weight loss, but also at health promotion. Being emaciated and nervous is not in fashion today. Beauty is naturalness and cheerfulness. It has become almost indecent to publicly admit to following “hungry” diets, but everyone is happy to share details about
- organic products,
- farm fairs,
- and macrobiotic nutrition.
And nutritionists support this trend. In their opinion, the nutrition menu for weight loss should be varied so that the body receives all the nutrients, vitamins and trace elements in sufficient quantities. But it should also be tasty, because the constant stress of hunger and boredom from the monotonous tasteless food do not benefit either the psyche or the body.
Principles of nutrition for weight loss
Before you start compiling a menu, you need to understand some principles of healthy eating. Let’s consider the main ones:
Eat little and often
It is best to divide the entire daily diet into 5 meals and eat at the same time, with the last meal should be 2-3 hours before bedtime. Such a system does not allow the body to starve too much – which means you will not overeat.
Fractional nutrition for weight loss is indispensable.
Give up fast food
This includes not only hamburgers, but also
- any semi-finished products
- french fries,
- canned food,
- shawarma and more.
Ready-made food is extremely high in calories, contains a huge amount of preservatives, artificial colors and flavors that give it an appetizing smell and taste, as well as fatty or spicy sauces.
In addition, in fast food establishments, hundreds of servings are made on the same burnt oil containing carcinogens. If you still have doubts, think about this – one standard set of a hamburger, a glass of cola and a bag of french fries is 1200-1400 calories, that is, almost a daily allowance, but at the same time there are no vitamins, useful fiber in such a lunch and almost no proteins. But in excess – saturated fats and simple carbohydrates. The conclusion is obvious.
Chew food thoroughly
Experiments have proven that if you chew your food about 40 times, you can lose some weight without changing your eating habits. When combined with a healthy diet, this simple technique produces truly amazing results. Thoroughly chewed food is easier to digest, moreover, in this case, we eat much more slowly and the brain receives a satiety signal in time, which eliminates the risk of overeating.
Water is the catalyst for all life processes. Two liters of clean drinking water a day will help speed up metabolism, remove toxins in time and avoid fluid retention – that is, edema. Remember that the concept of “water” does not include
- and other drinks
for example, black tea and coffee, on the contrary, dehydrate the body, and fruit juices and drinks contain sugar. This does not mean that juice should not be drunk, just for the body, juice is more food than liquid.
Keep track of your balance
For health, well-being and harmony, we need proteins, fats, and carbohydrates. Approximate balance –
- 75 g proteins
- 60 g fat
- 250 g carbohydrates
- 30 g fiber.
Protein food is necessary for building muscle tissue, fats for the proper functioning of the brain and nervous system, as well as for the skin, and carbohydrates give us energy.
Calculation of the daily calorie content of consumed products
To find out how many calories per day you need, you can use one of the calorie calculation formulas. Most commonly used Tom Venuto formula. It looks like this:
66 + (13.7 × weight in kg) + (5 × height in cm) – (6.8 × age) – for men;
655 + (9.6 x weight in kg) + (1.8 x height in cm) – (4.7 x age) – for women.
We multiply the resulting figure by the coefficient of physical activity:
- 1.2 – sedentary lifestyle;
- 1.38 – moderate physical activity (training, running, swimming, long walks 1-3 times a week);
- 1.56 – high physical activity (intense sports training 3-5 times a week);
- 1.73 – very high physical activity (daily intense physical activity);
- 1.95 – the limiting degree of physical activity (intense daily training, hard physical work).
The end result will be your daily calorie intake, at which the weight will neither increase nor decrease. The diet menu for weight loss should contain fewer calories. However, doctors do not advise to sharply reduce the caloric content of the diet by more than 20%, otherwise you can harm the body and slow down the metabolism. As you lose weight, the calorie intake needs to be recalculated.
Products for weight loss
One apple and one chocolate candy contain about the same number of calories. However, in terms of healthy eating, these are not at all the same thing. The diet for weight loss should contain foods rich in vitamins and amino acids, as well as reduce hunger and speed up metabolism.
This vegetable is rich in vitamins A, C, E, K and B vitamins, fiber, it also contains a lot of
With all this wealth, cabbage contains few calories, but the body spends a lot of energy on its processing. In addition, with cabbage, you can cook a lot of different dishes –
- cabbage rolls
- and much more.
Sea fish contains polyunsaturated acids – the most important Omega-3s for the body, as well as vitamins A, D, E and K. Fish is an almost perfect protein. But frying in a large amount of oil negates the benefits, so it is better to give preference to boiled, steamed or baked fish.
This dried and ground root was once used as a cheap coffee substitute, but in recent years it has found widespread use in weight loss nutrition. It contains inulin, a substance that normalizes metabolic processes. Chicory acts as a mild diuretic, removing excess fluid, it also dulls the feeling of hunger. You can drink a drink from chicory at any time of the day – it really tastes like coffee, but there is no caffeine in it.
Buckwheat is rich in iron, vitamins B1, B2, B6, PP, P, it also contains
Buckwheat not only quickly saturates, helping to keep the feeling of satiety longer, but also improves the functioning of the digestive tract, and also lowers cholesterol levels. Therefore, buckwheat porridge on the water is one of the favorite dishes of photo models and ballerinas.
If you don’t like buckwheat, eat muesli. They are made from whole grain flakes, so they contain a lot of fiber, which causes rapid satiety and improves bowel function. Sometimes nuts, seeds and dried fruits are added to muesli, which improves their taste, but adds calories. However, these variants of muesli are still very useful. You should avoid breakfast cereals with a high sugar content, with the addition of dyes, flavors, preservatives, candied fruits – they have nothing to do with a healthy diet. To lose weight, muesli should be eaten for breakfast, pouring 5-6 tablespoons of dry cereal with low-fat milk or natural yogurt.
Forget about these products!
You can’t lose weight without sacrificing some bad habits. Review your menu and permanently exclude the following products from it:
- Sausages, sausages;
- Sweets, jams, jams (only natural dark chocolate in small quantities or jam cooked using sweeteners is suitable);
- Chips, crackers and other snacks;
- Everything fried (especially deep-fried);
- Margarine, refined vegetable oil. If you can’t do without them, replace with natural butter or olive;
- White bread and pastries;
- Sweet carbonated drinks and packaged juices;
- Salo, bacon, fatty meats;
- Smoked meats and pickles;
- Fatty sauces, especially mayonnaise.