Diet or proper nutrition? The basics of proper nutrition for weight loss: menu, nutritionist recommendations and reviews What is better: diet or proper nutrition

Every representative of the fair sex wants to have a beautiful and fit figure - and this is very commendable! But the most important word in this sentence is “wants”, because everyone wants, but only a few succeed in bringing the matter to the bottom. It’s sad to realize this, but almost all of us have a problem with excess weight. And, if there are no such problems, then we are sure that we need to go on a diet in any case. Be that as it may, each of us complains that we cannot fully withstand this test...

The body is stressed!

So, you and I will not understand which diet is better and which is worse, since each body is individual, and each has its own needs, and in any case, advice on diet should be given to you by a nutritionist after he examines you , and not fashionable glossy magazines and Internet portals. But that's not what we're talking about.

Let's say you have already consulted with a nutritionist, and he has selected the optimal diet for you, which will help you lose extra pounds, remove extra centimeters from your waist and hips, without causing harm to your body. So, after visiting a specialist, you are left with twofold feelings: purely theoretically, you understand perfectly well that you must take your will into a fist and “go on” this diet in order to achieve the desired result, namely a slim and beautiful figure without cellulite and extra pounds, but now you practically understand that you will literally have enough until the first holiday, feast, or simply until you see a delicious pastry or cake... So, what to do in the end? Torment yourself, try to test your willpower, or give up on everything?

For an answer, you should turn to professionals in the field of proper and healthy nutrition, and here’s what they say about this: nutritionists believe that you either need to go on a diet and stick with it until the end, then following the rules of healthy eating, or, not start at all torment your body. The fact is that when your body literally understands that it is going to be forced to starve, it experiences extreme stress, but that is not the point, since, in principle, stress helps burn extra pounds, because under severe stress, fat quickly enters the furnace to produce energy.

It is important not to break down during the diet, since the “frightened” body will immediately put aside a pie, a piece of cake, a chicken wing, or whatever you decide to treat yourself to, “in reserve,” namely, in the fat folds, so to speak, “for a rainy day.” . You see how thrifty the human body is! From the point of view of self-preservation, this is an excellent solution, but from the point of view of losing weight, this is not good! Now you understand why it is so dangerous to “break down”, because in this case you will make it even worse than it was.

For clarity, let's give an example: you had five extra pounds, you went on a diet that lasted two weeks. You conscientiously held out for ten days, and then broke down, even if only for one evening, but allowed yourself to eat too much. As a result, the body quickly hid “this extra” on the butt or tummy, and that’s it, now you not only have not lost the excess, but also gained an extra kilogram, at a minimum. So, here is the main advice for you, if you decide to go on a diet - you are not confident in yourself, then don’t try it.
What to do better

In fact, dieting is actually a great way to lose weight. However, there are also pitfalls here that should be taken into account. Surely, you know the opinion that exists among opponents of diets - after a diet, a person risks gaining even more kilograms than before. Yes, this statement is absolutely true, but only in one case - if a person, after finishing the diet, begins to eat the same way as he ate before, that is, long live fatty, floury and sweet foods. In this case, the “rainy day” law, which was described above, comes into play.

After the diet period has come to an end, you must still adhere to a balanced diet. Of course, do not sit on kefir, buckwheat or vegetables alone, but still, carefully calculate the calories that enter your body.
Proper nutrition today means a beautiful figure tomorrow

It is best not to traumatize your body with diets, but simply exclude high-calorie foods from your diet, which will not do you any good. First of all, eliminate fried foods from your diet. Steamed food is the choice of a modern woman!

Pay attention to protein foods - they are very useful, as they build muscle mass, not extra pounds. It’s also better to give up flour; if you want something sweet, you can indulge in dark chocolate or low-fat yogurt. By the way, train yourself to drink tea or coffee without sugar. You can eat fruits and vegetables in any quantity, however, you should not overeat during dinner.

It is believed that you should not eat after six, as digestive processes slow down. Yes, but what if your working day ends at seven or eight in the evening? You can freely eat food three hours before bedtime, but it is better, of course, not to overdo it and limit yourself to a vegetable salad, kefir, boiled chicken breast or a piece of baked fish. And believe me, you won’t remain hungry!

So, I would like to summarize all of the above and note that each of us can go on a diet and stick to it to the end, just exercise a little willpower and stay away from all kinds of pasty shops, snack bars and dessert shops. But the best thing is to simply teach yourself and your body to eat healthy food properly, always and everywhere: completely give up sweets and starchy foods (of course, you can only treat yourself occasionally - there’s nothing criminal about that) and fall in love with food cooked in a double boiler.

Turn to diets only in extreme cases: for example, if you need to fit into a dress in a week or have a rest on your nose, and the extra centimeters on your hips do not decorate your figure in any way. And it is better to avoid trying to go on a diet “just because”. Be healthy!

A healthy diet is proper nutrition that is aimed at losing weight without harming your health. Such a diet is not strict, since its duration is about eleven to twelve weeks, during which a person eats exclusively healthy food in the quantities provided for by this diet.

Proper nutrition plays a key role in the process of losing weight, since it is with the help of healthy food that you can get rid of the hated kilograms that haunt half of the population of our planet today. Therefore, if you decide to correct your figure and make your body more attractive, then proper nutrition and diet should go hand in hand.

The main principles of a healthy diet

Proper nutrition during a weight loss diet should include the following points:

• Every day your diet should contain approximately 1400-1500 calories, as well as carbohydrates, proteins and fats in the required quantities. Adhering to these nuances, a diet for weight loss can be considered harmless to health.
• Choose the appropriate menu for yourself (a proper diet must include breakfast, lunch, and dinner).
• All food should be consumed unsalted and in minimal quantities.
• A proper diet should not include sweetened carbonated drinks, cakes, candies and other sugar-based products. If you are not capable of this, then you can eat a small piece of 70% chocolate once every seven days. You can also eat two to four small spoons of jam (only without sugar), about 100 grams of low-fat ice cream or a few pieces of prunes.
• Snacks are prohibited between main meals. If you are overcome by hunger, then in this case you can take one snack (apple, banana, plums or some other fruit), but no more.
• Another important nuance is leaving the diet. Unfortunately, not many people know how to do this correctly. In order not to gain extra pounds again, quitting the diet (you can find out how to do this correctly below) is preferably gradual, smoothly and without relaxing.

What foods should a proper diet contain?

Nutrition while losing weight should be balanced, regular and correct: your daily diet should include foods that ensure a healthy and long life. Such products include:

• nuts, berries and legumes;
• fresh meat (as it contains a huge amount of nutrients);
• natural milk, fish and eggs;
• vegetables;
• fruits (apple is considered the healthiest);
• To hydrate the body, it is best to use green tea.

Approximate menu of a proper diet

Breakfast (at your discretion):

• An omelet of one or two eggs with milk, one cup of coffee or green tea with skim milk.
• One toast, one kiwi, 100 grams of low-fat cottage cheese.
• One serving of oatmeal, one citrus fruit (for example, orange), two or three nuts and one cup of green tea (can be with skim milk).

Lunch (at your discretion):

• One tomato, a piece of lean ham, one apple.
• Fish salad (for example, with tuna), seasoned with celery and lettuce; still mineral water.
• Green vegetable salad, a small glass of any yogurt, rose hip decoction.

Lunch (at your discretion):

• Bean soup, small portion of turkey breast, baked apple.
• One pepper and zucchini (steamed), a small piece of lean pork, 100 milliliters of freshly squeezed apple juice.
• Boiled rice, half a boiled chicken breast and a variety of greens.

Afternoon snack (at your discretion):

• One apple and a small glass of low-fat yogurt.
• A sandwich with lean ham and one or two tangerines.
• 100 grams of low-fat cottage cheese and one apple.

Dinner (at your discretion):

• A small piece of cheese, one glass of celery stalks and one pear.
• 100 grams of cottage cheese casserole and 100 milliliters of peach compote.
• One apple, one or two dates and 200 milliliters of any pudding.

How to get out of a diet correctly?

All the girls who have been “on a diet” at least once know that it is very difficult to follow a diet, but it is even more difficult not to break after it ends. Statistics say that 95% of people who successfully said goodbye to extra pounds during a diet gain weight again. All this happens because people do not know how to control themselves and do not want to learn it.

If you also don’t know how to control yourself and don’t know how to get out of the diet correctly, then the following recommendations are just for you.

Rule #1 – “Don’t let yourself get complacent.” For example, the final day of your “suffering” is approaching. During this period, as a rule, a thought pops into my head like: “Oh, I’ll soon have a blast!” At such moments, you simply must throw this nonsense out of your head, since after completing the diet you will need to limit yourself in food for several more days.

Rule No. 2 - “Increasing the portion of food consumed and adding calories should occur smoothly and gradually.” After finishing the diet, continue to eat the same foods that were in your diet. Their number needs to be increased every day, but slowly. After a few days, begin to gradually introduce ingredients into your diet that contain a large percentage of vitamins and nutrients (vegetables, fruits, low-fat dairy products, lean meat, herbs, cottage cheese, cheeses, etc.).

“To lose weight, you need to go on a diet for a long time, strictly limit yourself in food, and not allow yourself to have weaknesses in your diet. You need to eat rarely. There should be little food. You need to forget about tasty food and eat only disgusting raw vegetables. Carbohydrates lead to obesity, therefore, they should be completely excluded from your diet if you want to lose weight... And in general, if you always want to stay slim and not gain excess weight, then your whole life should turn into a constant struggle with your appetite and with yourself! All this is very difficult and requires enormous willpower. That's why I can never lose weight."

Here are the most common misconceptions of people who want to lose weight, but cannot lose weight. Making circle after circle the same typical mistakes of most people losing weight, you gradually come to the conclusion that there is “something wrong” with you, you have a “special body” that reacts “wrongly” to diets; that you are too weak-willed a person and therefore you will never be able to lose weight. You reproach yourself for lack of will and weakness, begin to hate and despise yourself, fall into despair and depression...
In fact, diets and restrictions are a dead end. If you want to lose weight, you must eat right, and this has nothing to do with dieting! Even the longest diets are a fairly short-term phenomenon. As soon as the diet ends, your body begins to accumulate with redoubled zeal the fat that was deprived by your efforts during the diet. To lose weight effectively and for a long time, you must follow certain rules of eating behavior and adhere to a certain eating style throughout your life. You won't be able to maintain any diet for that long. Fortunately, when we talk about eating style and correction of eating behavior, we are not talking about the need to endure deprivation and hunger. You just need to make some changes in your habits and attitude towards food.

Proper nutrition: what should it be?
From the book by Kuharskaya I.Yu., Potapkin S.V. "Slender Me: invisible gymnastics"

The human body needs carbohydrates, proteins, fats and is not able to function properly without vitamins, minerals, micro- and macroelements, which can only be obtained if you eat a varied diet in normal quantities. It is better to increase physical activity and waste excess energy than to lose vital elements. One of the main causes of obesity is an unbalanced, excessively fatty diet.

According to nutritionists, a person’s daily diet should be something like this:
- proteins - 15 - 20%
- fats - 25 - 30%
- carbohydrates - 50 - 60%
In other words, every day you need to eat: a lot of “complex” carbohydrates (mainly vegetables and grains), a moderate amount of proteins (fermented milk products, lean meat, fish, legumes), a moderate amount of “fast” carbohydrates (fruits, juices, low-fat sweets) and very little fat (including vegetable fat). By doing PSV, you will significantly increase your fat consumption, but to achieve results as quickly as possible, you need to reduce your fat consumption as much as possible. To do this, you need to replace fatty foods in your diet with low-fat foods.

Do not eat sausages, sausages, sausages - in addition to the fact that they contain a lot of fat, they are usually “dirty” products, which are often made from “second-fresh” meat or offal and contain a large amount of preservatives.

Cheese is a very fatty product; choose one that is light yellow in color; bright yellow cheeses are especially fatty. Avoid processed cheeses - they contain not only a lot of fat, but also all kinds of dyes, melting agents, thickeners and other food additives.

Don't eliminate carbohydrates from your diet. Vegetables and fruits are needed for normal metabolism and good functioning of the gastrointestinal tract, sweets - to nourish the brain. At the same time, try as little as possible to consume foods that combine fats and “fast carbohydrates” - baked goods, pastries, chocolate, cakes, ice cream. Sweet carbonated drinks cause serious damage to your figure.

Proper nutrition implies a healthy diet, which should include lean meat - beef, veal, white poultry meat (free from skin and fat before cooking), fish, dairy and fermented milk products, cereals, fruits, mushrooms, legumes. Even if you currently need to lose weight, you should not completely exclude foods containing starch: potatoes, pasta, lean and low-fat baked goods - they are not processed into fat. However, they contribute to the most complete absorption of fats from other foods with which they are consumed simultaneously. For example, vegetables with a high glycemic index, eaten with mayonnaise or oil in a salad, or fried in oil, send almost all the fat eaten “to reserve.” Therefore, eat them separately from fatty foods.

The basis of a healthy diet should be vegetables. Eat beets and carrots in moderation, and eat eggplants, zucchini, tomatoes, cucumbers, turnips, radishes, greens, etc. - no limits.

Boil or steam food more often, bake, stew with minimal addition of fat and fry less often.

Avoid foods that are dangerous to your health and figure. Harmful products include: fast food ("...burgers", hot dogs, grilled chicken, pasties, shawarma, pancake pies, etc.), mayonnaise and sauces based on it, semi-finished products ("fast" dumplings cutlets, breaded fish, etc.), bouillon cubes, soups - “ready-made” or instant and other artificial products.

According to the time of day, it is advisable to distribute the diet in such a way that “fast” carbohydrates occur mainly in the first half of the day, low-fat protein foods in the evening, and complex carbohydrates can be consumed at any time (also, of course, without fat).

Please note that our wishes are of a general nature and generally correspond to the advice of most modern nutritionists. We do not give instructions on what or how much you should eat in grams or calories. People are different from each other, everyone needs as much as they need, and not someone else. It is not justified to give the same recommendations to different people. Some nutritionists say: you need to eat 1000 kcal per day. How did he determine this? Who exactly needs this? Who is this person - a man or a woman? How old is he? What is his health? What is its weight? What loads does he receive? Treat these kinds of “exact” recommendations with caution - they may not be suitable for you.

We will not describe all the achievements of modern dietetics: in fact, the solution to the problem of proper nutrition lies in the field of psychology.

Rules of eating behavior for those who want to lose weight
Make peace with your own body
Typically, eating disorders are a consequence of you being at war with your own body.
Proper nutrition and adequate eating behavior, rather than strict diets and restrictions, are necessary for successful, healthy and comfortable weight loss.
Rule one, the main thing: do not fight with your own body. Learn to live with him in peace and harmony, love him. Remember, he is your only and irreplaceable one. Enter into peaceful negotiations with him and agree on the following. You will feed him when he wants it and give him as much food as he requires. You reserve the right to decide what you will feed him.

Review your diet
Determine what you should eat and what is strictly contraindicated for you. There won't be too many of these products. Nutrition must be balanced; the diet must contain fats, proteins and carbohydrates. Prepare a list of foods that will form the basis of your diet. Each person must follow his own plan, observing the general principles of proper nutrition. In the process of bringing the body to a physiological norm, food preferences will begin to change “by themselves.”

Eliminate fat "at the entrance"
Today, almost any store offers a selection of similar products with different fat content: bread 5% fat and 1.5%, milk 3.2% and 0.5%, kefir 3.5% and 0%, etc. Try to limit your oil intake as much as possible.

On the sales floor of a store, pick up the product you intend to purchase, read the label to see how much fat it contains, and compare it with the label of a similar product lying nearby. Ultimately, if one store doesn't have much choice, go to another. Don't forget that the farther the store is from your home, the more of your own fat you will have time to spend while getting bags of groceries from it.

Start losing weight from the store
Proper nutrition starts... in the store! When there is a lot of delicious “forbidden” food at home, it is very difficult to resist temptation; sooner or later you will still “relapse.” Therefore, start losing weight in the store - you are there for just a few minutes; it is much easier to refrain from buying the “wrong” products than from eating them when they are an eyesore from morning to evening. To avoid buying unnecessary “forbidden” products, make a list in advance of what you need to buy and follow it unquestioningly. Pack your bags with products that are safe for your figure, fill your refrigerator with them, preventing any tasty harmful substances from getting in there, then there will be no temptation to eat them. Now that you have only harmless foods in your home, you can safely open the refrigerator as soon as you feel hungry and choose from what you have.

Fractional meals
Try to eat small portions. Reduce the amount of food at each meal gradually - this makes it easier to get used to. If you feel that you are not satisfied with small portions, eat more often - there is nothing wrong with that when you take the “right” food. You should not feel hungry, but you should not eat a large amount of food or liquid at once, since in the latter case the walls of the stomach “stretch” over time. To get a feeling of fullness with a distended stomach, you will have to eat a large amount of food. If you eat and drink in small portions, your stomach will gradually shrink in volume, and you will be satisfied with small amounts of food.

Use small dishes
The best way to get rid of extra pounds is to leave them on your plate!

Always use small containers for food. This is especially easy to do at home, but you can use this technique at work if you take care to bring your cups and spoons there in advance. For first courses, use small plates, for second courses - tea saucers. Replace tablespoons with dessert spoons. This technique will help you reduce your portions. Usually, when we are hungry, we completely unconsciously put a large amount of food on our plates. Then it is not only difficult for us to stop while there is still food left on the plate, but even if we are already full, upbringing and accepted social norms do not allow us to throw away the food remaining on the plate, and we eat it through force.

Take a break (but don't eat the Kit-Kat! :))
After you have eaten the first portion, take a break for 15-20 minutes. If after this time you still feel hungry, eat another portion. The fact is that when we eat, the signal about the onset of saturation does not come to the brain immediately, but with some delay. Therefore, we continue to eat when we are already physiologically full - we just don’t know about it yet. As a result, we eat to our heart's content. It is psychologically easier to take a 20-minute pause, knowing that you can return to food if you wish, than to tell yourself: that’s it, you can’t eat anymore. Be patient a little, it is quite possible that after a pause you will no longer want to eat.

Catch the hunger
Learn to distinguish between situations when you are truly hungry and when you just want to chew something. Over time, you will learn to differentiate your sensations, but if this is still difficult to do, act in a simple logical way. Analyze how long ago you last ate and what you did after eating. Moreover, keep in mind that if you were engaged in very intense physical activity, your body at this time spent not fats, but carbohydrates. And, although you have worked hard and are now very hungry, be careful in choosing foods. Eat vegetables or fruits, but limit your fat intake as much as possible. Also beware of consuming animal proteins, they are always combined in foods with some amount of fat. If you have had almost no physical activity in the period since your last meal, do the same. When the body really needs to replenish nutrients (experiences “true hunger”), it is imperative to eat so that it does not resume countermeasures.

Very often there are situations when you are not really hungry, but want to chew. Try to catch a pattern when “pseudo-hunger” most often occurs. For many, this is associated with situations of increased anxiety. In the cerebral cortex, the saturation center and the pleasure center are located nearby; therefore, when we eat, the electrical impulses that arise in the cerebral cortex in the process of satiation also affect the area of ​​the pleasure center, and a feeling of peace and satisfaction comes. As a result of several repetitions of the “stress food” combination, the connection is strengthened and a conditioned reflex is formed, that is, a common habit of “eating” stress.

For some, the desire to chew arises when a person is not busy with anything and is bored, etc. Food is again a way to gain pleasure and get rid of oppressive boredom. If you find yourself constantly chewing in response to any emotional experience, simply take some sugar-free gum and chew it until you get tired of it. Try to drink a relatively large amount of water (just plain still water, but not juice, tea, coffee or anything else) so that you get the feeling of a “full stomach” (don’t overdo it, you shouldn’t drink liters of water, you can “stretch” the stomach walls) .

Develop incompatible behavior
If you have free time, use this technique. Do something that cannot be combined with food, for example, cleaning the apartment or something that you never get around to - replanting indoor flowers, disassembling mezzanines, repairing old things, etc. - There are always things to do at home. They will distract you from thoughts about food, and such as, for example, spring cleaning, will also help you burn off those extra pounds.

Allow yourself to be weak
Do not forbid yourself to eat anything once and for all. The Forbidden fruit is sweet. Do not overuse “harmful” foods, but allow yourself to eat what you want from time to time, despite the fact that it may not be entirely healthy. It is much more harmful to constantly keep yourself in check! Sometimes you just need to pamper yourself. This applies to any products, including sweets. Sweets are a different story altogether. Firstly, they are necessary for normal brain function. If you completely deprive yourself of sweets, problems with thinking and other mental processes (attention, memory, perception) may arise. In addition, a ban on sweets leads to real stress for the body. Genetic memory requires us to eat sweets. Let us remember that for our distant ancestors, a sweet taste meant the absence of poisons in foods and indicated a high content of nutrients in them. So the craving for sweets is the call of the ancestors. Try to eat sweets in the first half of the day to “charge your brain” and limit their consumption when physical activity is reduced. The body knows how to convert unclaimed “fast carbohydrates,” which include sweet foods, into fats. The transformation occurs especially quickly when consuming fatty sweets - cakes, pastries, chocolate. To prevent them from being deposited on your figure later, you will have to spend a lot of energy. Therefore, get used to satisfying your need for sweets with fruits (live and dried), honey, jam, marshmallows and marshmallows, and candy caramel. With sufficient physical activity during the day, they simply burn without turning into fat.

Don't reward yourself with food
Psychologists advise rewarding yourself for small personal achievements with something pleasant, so that it is easier to force yourself to do unpleasant things (I went to the dentist and ate a cake). In general, the advice is not bad, but you need to decide once and for all for yourself that the “prize” can be anything other than food! There is always a place for heroic deeds in our lives - there are too many things we have to do every day that we don’t want to do at all. If you eat a cake for every action that requires moral effort, the results will not be at all comforting. Nutrition has too significant an impact on health to be treated haphazardly.

Lift the dinner ban
One of the pressing problems of those losing weight is the irresistible desire to eat to excess late in the evening. During the day, the fight against overeating is quite successful, but as night approaches, the feeling of hunger becomes so strong that many succumb to it. Sometimes, with superhuman efforts of will, you manage to force yourself to fall asleep “on an empty stomach,” but it’s too difficult to control your own body: you wake up in the middle of the night and, like a sleepwalker, empty the refrigerator without regaining consciousness. The principle “forbidden fruit is always sweet” comes into full play here. You have to constantly control yourself, which means constantly thinking about what you can’t eat in the evening. Simply put, you constantly think about food in the evening. Here the very power of thought forces the stomach to produce digestive juice! Try to think continuously about anything, and soon it will become an obsession ("I don't think about the white monkey, I don't think about the white monkey, I don't think about the white monkey at all..."). The more you think about something pleasant and inaccessible, the more you want it, right? But, if in many cases the inaccessible remains inaccessible, and the protective mechanisms of the psyche are triggered, “turning off” desire (this mechanism is called “fox and grapes” - the grapes are high, well, okay, I didn’t want to hurt, the grapes are green), then food - here it is, nearby, well, if not in the refrigerator, then in the next store - go, take it and eat. Not only is temptation close, you are also constantly experiencing stress from what is “not allowed.” It further increases the feeling of hunger, triggering the stress-eating reflex. In the end, we give up under this pressure, we eat too much when we can’t eat - we experience another stress about the fact that we violated the ban - we want to eat again! It turns out to be a vicious circle.

The problem of “late dinner” is very common and very difficult. But it’s not easy until you realize that the desire to chew something tasty at night is just one of your habits and all you need to do is change this habit. You just need to approach this gradually, slowly and carefully. If you try to change your eating behavior all at once, abruptly giving up everything that you have been accustomed to for years, nothing will work - you will fall into another culinary binge. You can probably give an example of the experience of someone you know who managed to turn their life around literally in one evening? You have an outstanding friend! His willpower is admirable. Is your will as strong? Then let me remind you that you have made a peace agreement with your body. Help him get used to the changes. Start small.

Firstly, strict restrictions on consumption in the evening do not apply to all products. Allow yourself to eat something that is least dangerous for your figure - it’s better than “roaming around the refrigerator” later at night. If you have a habit of drinking tea at night, drink tea without sweets. Something tasty is not always harmful. Eat an apple or an orange - it’s also tasty, but it’s practically safe for your figure. Although it is usually better to eat sweet fruits in the first half of the day, this method of satisfying “night hunger” is also suitable for the “transition period”. At any time and in any quantity, you can eat a dinner of raw or boiled vegetables without adding oil or sauce.

Secondly, do not save your hunger all day until dinner. Be sure to eat throughout the day. Move lunch at work to a later time so that you come home feeling only a little hungry and satisfy it with the lightest possible meal. If, after having lunch during the day, you feel very hungry again in the evening, include an afternoon snack in your regimen. Finally, if the situation allows, have dinner at work or on the way home, and don’t eat at home. Perhaps for you, dinner with your family is more than just a meal, then you shouldn’t transfer it to work. There is no crime if you eat vegetables or a piece of lean meat in the evening. If you are still bothered by the feeling of guilt for eating dinner at the wrong time, take a walk at a good pace for an hour after dinner, you can even do this at home in front of the TV. If the energy consumption exceeds its income, nothing will be deposited anywhere.

Following these simple recommendations will solve the problem of evening meals, since you will be able to afford to eat when you want it. Feeling full will allow you to relax and not think about food anymore, without feeling guilty. The main thing is not to try to change everything too abruptly at once, usually this causes severe psychological and sometimes physical discomfort, the person cannot stand it and again rushes into all seriousness. You need to rebuild your lifestyle gradually, humanely towards yourself, in complete agreement with yourself. Then the weight loss process will be more fun - in every sense of the word.

Celebrate in good health!
Most people cannot lose weight or simply start leading a healthy lifestyle seriously and for a long time, because they believe that this would require them to completely abandon all the joys of life once and for all. But herein lies the mistake: to lead a healthy life, you do not need to give up the pleasures it offers! You just have to change your attitude towards these pleasures. There is no need to impose strict restrictions on yourself in everything, you just have to decide what exactly is completely unacceptable for you, and there are very few such things and it is not too difficult to refuse them. Everything else is not just possible - you need to allow yourself. True, with a caveat: observing the measure. You have every right to rest and holidays, the main thing is that you don’t feel bad afterwards (in this sense, “overeating” is no better than “overdrinking”). After the holidays, you can safely return to a measured lifestyle, observing a little stricter discipline than during the holidays. If you feel that you “ate too much” during the holidays, exercise more, normalize your diet, and life will very quickly return to its normal rut. It is very important to be able not to limit yourself - it is excessive self-restraint that subsequently leads to breakdowns based on the principle of “got it!” Holidays should not happen too often, because only then can you truly enjoy them and then they cannot cause damage to your health. You need to understand that if you “violated” something, no one will punish you for it (unless you punish yourself by giving up on proper nutrition and training); you don't have to start anything from scratch. Everything you have already done before will count towards you. Holidays are just part of normal life. This is how they differ from everyday life, in that you can “allow yourself a little extra.” This is how you approach it - calmly and joyfully. And continue to live the life that is familiar to you.

Increase physical activity
If you not only want to get rid of the habit of constantly chewing, but also strive to be in good physical shape, not get sick, and have a great mood, increase your physical activity. In addition to the obvious benefits of physical activity as such, there is an interesting mechanism that is triggered by regular, low-intensity exercise. If high-intensity physical activity usually induces hunger, then prolonged moderate-intensity exercise reduces appetite. In this case, the body switches to enhanced “internal” nutrition, that is, it “eats” its own fats. Fat reserves are large (otherwise we wouldn’t be talking about the need to lose weight now), so the body makes do with internal reserves and requires almost no nutrition “from the outside.” This explains the seemingly “mysterious” mechanism of decreased appetite during low-intensity constant physical activity and an increase during active training. That is why PSV classes lead to changes in eating behavior and a decrease in the organic need for fatty, high-calorie foods. The body switches to increased “nutrition” of its own fat, and appetite decreases as if by itself. At some point, you will feel that giving up previously loved, but very unhealthy food is not only painless, but also brings a certain pleasure. You will no longer crave fatty and high-calorie foods in large quantities and you will not have to test your willpower every time before breakfast, lunch and dinner. This will not happen right away, but it will happen without fail and for everyone, without exception, naturally and without psychological discomfort.

Many of us dream of losing weight, and the sooner the better. Of course, in our life everything just doesn’t happen, so all the promises of “fashionable diets” that you will certainly lose several tens of kilograms can safely be called a deception. Proper nutrition for weight loss is the choice of people who want to be healthy and strong. Well, and thin, of course.

Let's first define the difference between proper nutrition and diet.

Proper nutrition is forever, you cannot stick to it for a couple of days, then quit and start again. The diet eventually ends, even if you have been on the Dukan diet for several years, hoping to lose tens of kilograms.

Diets are harmful, but proper nutrition for weight loss, on the contrary, heals the body, saturating it with valuable vitamins and microelements, limiting the intake of fats and carbohydrates.

In order to lose weight with proper nutrition, you need to add at least some physical activity. You don’t have to work all day long in the gym, just skip taking the minibus to the store and walk this route. Or go drink coffee with a colleague not in a cafe, but in a park where you can take a walk. At the same time, you will save money: coffee in coffee buses is much cheaper than in catering establishments, in addition, you can take one coffee for two - you will drink less caffeine.

Proper nutrition for weight loss photo

The goal of proper nutrition for weight loss is not to refuse food, chewing some completely tasteless nonsense several times a day. Your task is to build your nutrition system in such a way that your metabolism works at the highest level, helping your body burn excess fat and build muscle.

Proper nutrition for weight loss video

Do you already know how many kilocalories you need to consume to lose weight? Just calculate their quantity using the formula from the article and lose weight in a tasty, satisfying and healthy way!

Extra centimeters at the waist, problem skin, split ends, brittle nails - all this sometimes indicates eating disorders. You just have to reconsider your eating habits and within a few weeks the situation will begin to improve. You are what you eat, so you need to eat right. This is the topic that today’s article is devoted to.

Diet Proper nutrition is not just a diet, it is a way of life. You will be able to eat tasty and varied, maintaining a slim figure and good health.

Benefit

Proper nutrition is first and foremost beneficial. The functioning of the gastrointestinal tract is normalized, blood pressure is stabilized, exacerbations of chronic diseases are minimized, and the condition of hair, skin and nails improves. On top of everything else, the extra pounds come off. Yes, this process is not as fast as when losing weight on an express diet, but the weight will not return in a couple of weeks, as happens after strict fat burning measures.

The PP diet has many more advantages compared to traditional programs. So, the system not only allows, but recommends having a snack between main meals, you just need to choose the right menu. Therefore, you will not have to suffer from stomach pain, headaches, or fatigue. In addition, it allows you to adapt the permitted menu to your own taste preferences and situations. Now you don’t have to feel awkward when you’re visiting, because on any table there will be something that doesn’t go against the rules of the diet.

Are there any disadvantages? Some include the long-term nature of the program, because the first solid plumb line is recorded only after a few weeks. However, in the future the result will only improve. For greater effectiveness, combine dietary revision with exercise, massage and body wraps.

How to choose

There are more than a dozen diets for weight loss. Some allow you to lose up to 10 kilograms in a week, others bring nothing but health problems. A system that turns out to be effective for one person will not always lead to excellent results for another. And only the proper nutrition diet suits absolutely everyone. It not only allows you to keep your figure in great shape, but also improves your health, gives you activity and a great mood. That is why PP should not become a temporary event, but turn into a lifestyle.

How to create a menu

The nutrition plan must be developed based on lifestyle, age, weight and height. The drawn up plan will help not only rationally distribute the supply of required elements, but also save time when developing a menu for the day and drawing up a list for purchasing products.

• 655 + 9.6*weight (in kg) + 1.8*height (in cm) – 4.7*age (in years).

Multiply the total by the activity coefficient:

• *1.2 (with a sedentary lifestyle);
• *1.38 (with light training in the gym up to 3 times a week);
• *1.55 (with moderate exercise up to 5 times a week);
• *1.73 (with intensive 5-7 times a week).

Now pay attention. If you want to lose excess weight, then you need to subtract 20% from the result obtained. Centimeters will go away at +100/-250 kcal. For example: after the calculations were performed, we received the number 1500 kcal; you will be able to lose weight by consuming from 1250 to 1600 kcal per day. If, on the contrary, you need to gain muscle mass, then the figure obtained in the calculation should be increased by 10%.

It has been proven that by reducing the calorie content of a daily portion of food by only 300 kcal, you will lose up to one kilogram per month, and in a year you will be able to become 12 or more kilograms lighter without pain and without stress.

To be guided only by the nutritional value of foods is, to put it mildly, stupid. It is also necessary to calculate the amount of proteins, fats and carbohydrates required for the normal functioning of the body, that is, BZHU.

The normal parameters are:

• proteins: 10-35%;
• fats: 20-35%;
• carbohydrates: 45-65%.

When there is a need to lose weight, then half of the daily diet should be carbohydrates, proteins should account for 30%, and the remaining 20% ​​should be fats.

Calculation of protein portions is carried out using the following formulas:

• lower limit*0.3/4;
• upper limit*0.35/4.

The resulting range will be the daily norm.

If there is a lack of protein, muscle mass is destroyed, to avoid this, remember that women need at least 60 grams of protein per day, and men - at least 75 grams of protein.

• lower limit*0.15/9;
• upper limit*0.2/9.

The numbers indicate the minimum and maximum amount of fat per day.

The daily range of carbohydrates is determined as follows:

• lower limit*0.45/4;
• upper limit*0.5/4.

When creating a menu, keep in mind that 2/3 of the daily intake of carbohydrates, a third of proteins and 1/5 of fats should be consumed for breakfast. Dine only on compatible foods. For dinner, eat light, but at the same time satisfying dishes. Don’t forget about snacks, they are mandatory for PP.

How to start

Switching to PP does not require as much effort as, say, switching to a buckwheat or rice diet. At the very beginning, you should restructure your thoughts and realize that such metamorphoses will only be beneficial, and only then you should move on to decisive measures:

1. Replace animal fats with vegetable fats. Olive and coconut oils are considered the most beneficial, but sunflower and castor oils will have to be abandoned because they are too high in calories. Squeezing olives is not only beneficial for the cardiovascular system, but also helps maintain stable body weight.
2. Instead of wheat bread, buy whole grain or rye bread.
3. For breakfast, eat porridge cooked in water. To improve the taste, add pieces of fresh/frozen fruit or natural honey.
4. Introduce more meat and fish dishes into your diet. Eat boiled, stewed, steamed and oven-cooked meat, but not processed meat. It has been proven that sausages, pates, etc. provoke the development of colon cancer.
5. Don't limit yourself to seafood. They are rich in iodine, a deficiency of which disrupts metabolism and causes subcutaneous fat to be deposited many times more.
6. Eat more plant foods. It contains fiber necessary for normal intestinal function. Add pumpkin, carrots, spinach, and cabbage to the menu.
7. Pay attention to the glycemic index of the foods you eat. The lower this figure, the slower they are digested, which delays the onset of hunger.
8. Avoid trans fats. They are contained in margarine, and therefore in purchased baked goods - cakes, pastries and buns. Say "that's it!" fast food, chips and frozen semi-finished products, as well as mayonnaise and sauces based on it.
9. Drink at least two liters of clean water a day, in addition to tea, juice and herbal infusions. Drink water 10 minutes before meals or half an hour after meals, as liquid dilutes gastric juice, thereby impairing the digestion process.
10. Avoid alcoholic drinks. They provoke appetite and impair the sense of proportion.

Now you know how to go on a healthy diet, it’s time to talk about how to follow its basic rules.

How to comply

1. Have 5-6 meals. Under no circumstances should the body suffer from hunger, since in this case even the carrots eaten will turn into fat. Eat after 2.5-3 hours, this is how long it takes to digest food.
2. Do not combine protein foods with high-carbohydrate foods, since completely different enzymes take part in the digestion of the former than the latter, sometimes even antagonistic ones. To avoid overloading the gastrointestinal tract, practice separate meals.
3. Reduce the calorie content of your dishes by choosing the right ingredients. That is, you should not reduce your usual portions, but choose low-calorie foods. Consume more plant products, bran, lean meat, eggs, but keep the consumption of sugary, starchy foods and fats to a minimum.
4. Do not give up sweets - eat them in the first half of the day and give preference to natural ones (honey, jam, jams, marshmallows, marmalade). Fruits and dried fruits are allowed to be eaten until 5 pm.
5. If you feel hungry after dinner, don’t try to eat oranges and/or apples; instead, drink a glass of kefir or yogurt.
6. While eating, think only about her. Don't be distracted by watching TV, talking on the phone, or playing on your smartphone.

The daily diet should consist of vegetables, fruits, dairy products, proteins, fats and carbohydrates.

And one more piece of advice. Eating habits are formed over years and it is simply impossible to give them up in a couple of days. This is why breakdowns sometimes occur. To avoid this, try to gradually switch to the PP diet. At the very beginning, write down everything you eat during the day, then analyze the records and then you will understand how much unnecessary and unhealthy food you eat. You just have to give it up and your dream of a beautiful body and good health will come true. Such a diary will help you calculate the amount of calories and dietary fat consumed and create a healthy and healthy menu with the energy value that suits you. And the strongest motivation, of course, is visualizing what your body will be like in six months or a year. You must clearly know why you are limiting yourself now!

Menu

We have already talked above about the principles of this diet. You already know that you need to eat a lot of vegetables and fruits, not give up protein foods (meat, dairy products), choose bread made from whole grain flour and drink at least one and a half liters of water without gas and sugar. You also know that pickles, smoked foods, drinks that contain caffeine, store-bought cakes and pastries, and sweets are prohibited. But there is one more rule - the diet should be varied!

Try not to skip meals. However, if you come home late from work, then skip dinner. You are allowed to drink a glass of low-fat kefir or even go straight to bed.

Daily schedule:

• 8:00 – a glass of warm water. Drinking liquid will start the gastrointestinal tract!
• 8:30 – breakfast;
• 10:30 – lunch;
• 13:00 – lunch;
• 16:00 – afternoon snack;
• 18:30 – dinner.

For a week

Monday

• Breakfast: oatmeal with apples; tea with lemon and honey.
• Lunch: a couple of slices of cheese; bread; green tea.
• Lunch: chicken soup; cabbage and carrot salad with lemon juice; fresh
• Afternoon snack: a portion of cottage cheese with dill.
• Dinner: beef baked with vegetables.

• Breakfast: oatmeal cookies; unsweetened tea.
• Lunch: banana.
• Lunch: steamed meatballs; summer salad.
• Afternoon snack: fruit slice.
• Dinner: broccoli omelette.

• Breakfast: eggs in a bag; tea.
• Lunch: fruit puree.
• Lunch: vegetarian borsch; steak; cabbage salad.
• Afternoon snack: yogurt.
• Dinner: Stewed rabbit with root vegetables.

• Breakfast: cereal porridge on water with berries; tea.
• Lunch: a handful of nuts.
• Lunch: chicken broth; "Caesar".
• Afternoon snack: orange.
• Dinner: steamed chicken cutlets; vegetable mix.

• Breakfast: omelet; tea.
• Lunch: a handful of dried fruits.
• Lunch: green soup; a couple of slices of rye bread; cucumbers
• Afternoon snack: vegetable casserole.
• Dinner: steamed cutlets with cauliflower.

• Breakfast: favorite porridge (not semolina); black coffee.
• Lunch: cottage cheese with raisins.
• Lunch: stewed mushrooms; cabbage salad.
• Afternoon snack: natural apple juice.
• Dinner: a portion of grilled fish; rice.

Sunday

• Breakfast: cheese sandwich; grilled zucchini; green tea.
• Lunch: yogurt.
• Lunch: buckwheat soup with meatballs; salad.
• Afternoon snack: cottage cheese casserole.
• Dinner: beef baked with peppers and carrots.

Sample diet for quick weight loss

The menu suggested above will help you lose weight, but the results will only be noticeable after a few weeks. If you need to quickly lose weight, then an express diet based on the principle of alternating protein-carbohydrate days is suitable. Its essence is that all the necessary elements enter the body, but not immediately. The event lasts only 4 days, during which time up to 2 kg are lost.

The first day is protein

• Breakfast: a couple of boiled eggs; tea.
• Snack: salad.
• Lunch: boiled chicken – 150 grams; vegetable stew.
• Dinner: boiled squid meat; steamed broccoli.

The second day is protein

• Breakfast: a few slices of cheese; tea.
• Snack: cucumbers.
• Lunch: steamed fish; green salad.
• Dinner: grilled beef; green pea.

The third day is carbohydrate

• Breakfast: oatmeal on water with dried fruits.
• Snack: fruit.
• Lunch: pasta with gravy without meat or fat.
• Dinner: boiled rice with vegetables.

Fourth day

• On this day you are allowed to drink unsweetened tea and black coffee, and eat raw vegetables. It is not forbidden to supplement the diet with a small amount of cottage cheese.

How to get out of a diet

The correct way out of any diet is based on the principles of PP, so such an event should last a lifetime. You shouldn’t leave it, because adding harmful foods to your diet will not keep you gaining extra pounds for long.

If you have been following a fast weight loss diet, then after four days:

1. Increase your portion of plant foods.
2. Add egg whites.
3. Drink more water.
4. Play sports.
5. Take multivitamin complexes.

After just a week, you have the right to completely switch to the selected program or, if you wish, return to your usual menu.

Diet options

Many people who want to lose weight are sure that there are safe diets based on proper nutrition. These, in addition to the one we have already discussed above, include Japanese, Chinese, protein, carbohydrate-free, Maggi, buckwheat and rice. Well, let's get to know them and try to figure out whether they are actually as useful.

Japanese

One of the most fashionable weight loss programs today. Many are convinced that after 13 days (this is exactly its duration), they will not only lose up to 8 kilos, as practitioners convince, but will also improve their health. This conviction is due to the fact that among the Japanese there are many long-livers and, they say, following their diet will allow everyone to become healthier. You will have to give up sugar, salt, alcoholic beverages, flour, including confectionery products for almost 2 weeks. The basis of the diet is rice, fish, fruits and vegetables, green tea. But the method of preparing dietary dishes has nothing in common with the traditional cuisine of the Land of the Rising Sun.

Minimize the heat treatment of products (we are not talking about fish), then they will retain the maximum beneficial properties.

The diet is considered to be quite balanced, so the body does not experience serious stress, and even after the event, the weight loss effect remains, since nutrition normalizes metabolism and rearranges the functioning of the gastrointestinal tract. It is allowed to practice the technique no more than once every 2 years.

Chinese

For Asian people, food is not a source of extra pounds, but nutrition, without which life is impossible. The Chinese eat rice, vegetables, seafood, always have soups once a day, and drink green tea. This diet allows the inhabitants of the Middle Kingdom to maintain shape, performance and excellent health.

The main rule that the Chinese follow and which everyone who wants to lose weight will have to follow is to eat low-calorie foods, including eggs, meat, fruits and vegetables. In addition, you need to drink plenty of fluids - water and green tea. The latter neutralizes toxins and improves digestion, and also prevents the effects of free radicals. The consumption of salt, sugar, fat, flour, milk, alcohol and potatoes is prohibited. The method is designed for 2 weeks, it requires proper preparation and appropriate exit.

Protein

Proteins are the main building material for cells. First of all, the consumed portion is used for construction and only the remains are transformed into fat. That is why protein programs for burning extra pounds are considered one of the most effective. There are several varieties of such programs; they are united by a list of approved products. Traditionally, the diet lasts for half a month. Those who are losing weight are allowed to eat lean meat (chicken, turkey, beef, rabbit are excellent), fish, low-fat dairy products (cottage cheese, milk, cheese), eggs, non-starchy vegetables, green apples and citrus fruits. It is allowed to consume some complex carbohydrates (for example, 5 tablespoons of buckwheat or oatmeal for breakfast). A portion of BJU is calculated using the formulas proposed above, and then 20% is subtracted.

Basic Rules

1. Every meal should include protein.
2. Carbohydrates and fruits should be eaten only before 14:00.
3. Limit your intake of sugar and salt; the latter can be replaced with soy sauce if necessary.
4. The maximum daily portion of vegetable fat is 2 tablespoons; you should completely give up animals.
5. Play sports.

If all recommendations are followed, the first plumb line will be noted within a couple of weeks. If you have problems with the gastrointestinal tract and kidneys, it is better to refuse the protein menu. Such foods cause constipation, so eat more plant foods. The technique is contraindicated if there is a tendency to develop blood clots and increased blood clotting.

No carbohydrates

There is an opinion that carbohydrates do nothing but add extra centimeters to the waist, which is why low-carbohydrate diets have become so popular lately. In fact, a deficiency of carbohydrates threatens ketosis - the release of breakdown products of protein foods.

Under no circumstances should you exclude carbohydrates from your diet! We draw energy from them, they are the key to a good mood and high activity. You just need to develop the menu correctly.

First of all, give up fast carbohydrates - your favorite pastries, sweets and chocolates. The portion of carbohydrates must be calculated using the formulas given at the beginning of the conversation and a menu drawn up that is close to the results obtained in accordance with the parameters of the PP.

Don’t think that a low-carbohydrate diet will give you a solid boost in the first week. Be patient, because only after a month, when you step on the scale, you will see that you have become lighter. Don’t forget, in addition to reviewing your diet, include physical activity in your daily routine, drink more fluids, and take multivitamin complexes.

Maggi

Maggi's protein diet is based on chemical reactions occurring in the body. That is why it is often classified as PP. The diet is based on eggs and citrus fruits, the former provide all the necessary macroelements, and the latter – vitamins. The technique should not be practiced in case of individual intolerance, as well as in pregnant and lactating women. During this period you can lose up to 25 kg. However, if you are inspired by the results, do not prolong the diet; you can repeat it no more than once every 2 years.

Golden rules

1. Drink plenty of water; unsweetened tea and black coffee are allowed.
2. Muffle your hunger pangs with fresh vegetables.
3. Eliminate salt, seasonings and flavor enhancers.
4. Avoid fats, including vegetable fats.
5. Play sports, give preference to swimming, walking, yoga.

If there is a breakdown, then you will have to start all over again!

Rice

Rice is an ideal product. Not only residents of Japan and China, but also nutritionists think so. It contains a lot of essential vitamins and elements, as well as amino acids and antioxidants.

One of the reasons for excess weight is slagging. Rice acts as a natural brush that perfectly removes waste and toxins, giving you excellent health and mood.

Regular consumption of rice stabilizes the nervous system, normalizes the gastrointestinal tract, and maintains energy balance. Brown rice is considered the most healthy, so dishes made from it are included in the proper nutrition diet. Eat rice as a side dish; it goes well with vegetables, meat and fish. But for better results, get into the habit of eating two tablespoons of slightly undercooked cereal on an empty stomach. After such a meal, do not drink anything for a couple of hours.

Warning: Rice can cause constipation, so be sure to drink water and eat fiber-rich foods.

There is also a weekly program for burning excess fat, which does not contradict the postulates of PP, but requires a complete abstinence from salt.

Sample menu

• boiled rice – 100 g;
• yogurt – 150 ml (can be replaced with the same amount of kefir).

• morning portion of rice porridge;
• chicken – 150 g.

• rice – 50 g;
• cabbage salad with olive oil.

Snacking is not prohibited; for this, eat fresh vegetables.

Buckwheat

A conversation about proper nutrition would be incomplete without mentioning buckwheat. It is called the queen of cereals and not without reason, because when properly prepared it saturates the body with minerals, phospholipids, organic acids, carotenoids and B vitamins. To preserve the maximum beneficial properties of cereals, it is necessary not to boil it, but to steam it with boiling water in a ratio of 1:2.

Those who want to lose excess weight, as a rule, choose strict mono-diets, which allow them to eat only porridge for several days. We think it is unnecessary to talk about the dangers of protein and fat deficiency. Therefore, nutritionists advise choosing a healthy diet menu for weight loss, and using cereals as a side dish for vegetables. By the way, buckwheat does not go well with protein foods and sugar.

If you need to lose weight in the shortest possible time, then the buckwheat-kefir option is suitable, the essence of which is the daily consumption of buckwheat and low-fat kefir. The drink can be added to cereal or used as a snack. In addition to basic foods, you are allowed to eat dried fruits, natural honey and apples, as well as drink unlimited amounts of water. The buckwheat event has nothing to do with the proper nutrition diet, so holding it more than once a year is contraindicated!