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 slimness for many years. And as always, at the end of the article there is a bonus for you: recommendations for creating a menu for the week.
I have created 10 basic principles of proper nutrition in the form of a reference book so that you can always refer to it. All you need to do is add this page to your bookmarks using the Ctrl+D key combination.
Basic principles of proper nutrition:
- Principle #1 Eat according to your body's needs
- Principle No. 2 Maintain the proportions of proteins, fats and carbohydrates
- Principle #3 Eat whatever you want, but in moderation
- Principle No. 4 Diversify your daily diet
- Principle No. 5 Stick to a proper diet
- Principle #6 Drink more clean water
- Principle No. 7 Reduce the amount of animal fats
- Principle #8 Eat more complex carbohydrates
- Principle No. 9 Drink fermented milk products
- Principle #10 Eat food at a comfortable temperature
- Bonus! Proper nutrition for weight loss sample menu for a week
Principle #1 Eat according to your body's needs
By eating right, we should receive from food only the energy we need for life (mental and physical activity) and basic metabolism.
Energy consumption is individual for everyone and depends on: - Gender (male, female); — Age; — Growth; — Metabolic speed; — General condition of the body; - Physical and mental activity.
If you exceed your calorie needs day after day, your weight will steadily increase.
If you eat sparingly and get little energy from food, this may cause a lack of vitamins and minerals.
How many calories do you need exactly?
In the previous article, we learned how to count the number of calories you need per day “How to start losing weight correctly at home - step-by-step instructions.”
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.
The Harris-Benedict formula will help you calculate the required number of calories: 655 + (9.563 x weight in kg) + (1.850 x height in centimeters) – (4.676 x age in 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
The result was a general metabolism.
If you do not exercise at all and move little, multiply this value by 1.2. If you play sports at least 1-3 times a week, then by 1.3.
This way you will know your daily calorie requirement.
How to get off the diet Beloved
To maintain your new weight after finishing the Beloved diet, you need to exit it correctly. Our following recommendations will help you with this:
- For another week after finishing the diet, stick to a menu similar to the menu on day 7;
- for another month after finishing the diet, limit yourself to sweets, soda and fast food;
- add familiar foods to your diet no more than one per day;
- Periodically arrange fasting days in your diet.
The Favorite diet is a suitable option for those who want to lose weight , but do not want to do it for a long time. Speed and results – that’s the motto of the Favorite diet!
Did you like the Favorite Diet? Write your opinion, share the results, leave your comments in the comments!
Principle No. 2 Maintain 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: 20-30% of energy comes from proteins; 20-25% are fats; 50-60% are carbohydrates.
Each nutrient plays its own irreplaceable role in the body, so nutrition must be composed competently and balanced.
A monotonous diet can cause a lack of nutrients and in the future cause various diseases.
For example, read what happens when there is a lack of magnesium in the body.
If a person does not receive the necessary nutrients, he begins to overeat, which causes overweight and obesity.
Basic Rules
Any effective diet “minus 10 kg in 7 days” implies severe food restrictions.
This applies to both the amount of food consumed and its variety. To maintain a diet, you need not only a positive attitude, but also great self-control and willpower. For clarity, we list the basic conditions that must be observed when losing weight. So, “diet minus 10 kg per week”, important points:
- Psychological aspect. The slightest changes in the usual lifestyle, including nutrition, do not pass without leaving a trace. Every person experiences a feeling of discomfort from the restrictions and prohibitions placed on him. Therefore, it is necessary to find the right approach to the process of losing weight. Just imagine how much better you will look after just one week. And besides, the food you will consume is absolutely healthy and wholesome. The incentive is true?
- Helpful tricks. Scientists have proven that when replacing standard plates with dishes of smaller volumes, the amount of food consumed will decrease. The same goes for cutlery.
- Drink plenty of fluids. A mandatory rule for any diet. In order not to cause harm to the body, you need to drink a lot, replenishing the reserves of fluid removed from the body.
- Prohibited products. Those that are not very useful for the human body. Salt, sugar, flour and alcohol are your enemies in the fight against excess weight!
- Compliance with the regime. Eat more often, but in smaller doses, this will speed up the digestion process.
- Strict compliance with the diet stated in the diet.
- Sports and other physical activities can improve your well-being and speed up the weight loss process.
If you agree to follow these instructions, then we bring to your attention the most popular weight loss systems.
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 want. After all, sometimes you can afford sweets, pastries, cakes, but everything should be in small quantities.
Limit your salt and sugar intake. Almost every supermarket product contains salt and sugar. We get more than 80% of salt from semi-finished products. As a result, we consume almost 4 times more salt than normal.
Instead of sweets, eat raisins, dates, dried apricots, nuts, and seeds.
Try not to drink alcohol. The higher the degree, the more calories.
For example, two bottles of beer (1 liter) contain 500 calories.
Principle No. 4 Diversify your daily diet
Nowadays, 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 harmful to health. (To find out which foods are the most harmful, read my article, food additives and danger table, which will be published 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, and avocados.
After all, if your diet is varied, you do not need to take vitamins and dietary supplements.
The only thing that is always advisable to take in addition to food for adults and children is Omega 3 vitamins.
You can check your nutrition and calculate calories for proper weight loss using the diary book “The Path to an Ideal Figure” in .pdf format
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Expert opinion
Egorova Natalya Sergeevna Dietitian, Nizhny Novgorod
I am definitely a supporter of proper nutrition. As a doctor, I cannot think or speak differently. Yes, healthy eating is many times better than all diets combined. And best of all, it's better in the long run. When a person gets used to it, he can no longer eat junk food. And thanks to this, he begins to feel better, becomes cheerful and active. Many people who switch to proper nutrition soon also begin to exercise. This makes me very happy. It has been scientifically proven that active, healthy eating people are less likely to suffer from cardiovascular diseases, diabetes, etc.
On the other hand, healthy eating does not always help you lose weight. In some cases, losing weight requires a specific diet. Everything is individual here. And only a nutritionist can determine which way is best for a person to lose weight. Contact him if you are having trouble losing weight. A specialist will figure out what's wrong and help you.
Video
Principle No. 5 Stick to a proper diet
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 after 30 minutes.
If you really want to eat, snack on 5 nuts or 1 piece of fruit.
Have dinner no later than three hours before bedtime.
Principle #6 Drink more clean water
Drink 1 to 1.5 liters of clean water daily.
The daily need for water is approximately 30 ml per 1 kg of body weight. We receive from food in the process of metabolism, approximately from 0.8 to 1.3 liters. You can calculate your individual need for clean water and how much you need to drink per day.
Multiply your weight by 30.
Subtract 0.8 liters from this figure.
And subtract 1.3 l.
For example, a woman weighing 89 kg.
89 x 30 = 2.670 l. 2.670 – 0.8 = 1.870 2.670 – 1.3 = 1.370
The total is from 1.3 to 1.8 liters of clean water per day.
Apple diet
A very simple 7-day diet with quick results. You can lose up to 10 kg in a week, one of the most stringent nutrition systems. It is not recommended to use more than once a year; it is contraindicated for people with weakened immune systems. The rapid loss of kilograms is due to the presence of one product in the diet - apples. A large amount of fiber, the presence of vitamins and minerals allows you to quickly satisfy your hunger. You can eat no more than 1.5 kg of apples per day, dividing the entire volume into 3 doses. It is recommended to bake, dry, juice fruits; drinking pure water and green tea without sugar is also allowed. The apple diet allows you to lose 7 to 10 kg in just seven days.
Advantages:
- Digestion is normalized due to the intake of large amounts of fiber;
- The diet is designed for 7 days, in a short period you can get rid of extra pounds and gain a beautiful, slender silhouette;
Flaws:
- it is difficult to maintain a fruit diet, accompanied by mood swings and irritability;
- the absence of proteins and vegetable fats in the menu affects the condition of the skin, leading to sagging, unhealthy complexion;
- Contraindicated for diseases of the excretory and cardiovascular systems, ulcers, gastritis.
Principle No. 7 Reduce the amount of 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 consumption of semi-finished products: sausages, sausages, pates.
Due to the intake of large amounts 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 value comes from carbohydrates. They are the main source of our energy. Today, many people have significantly reduced their consumption of complex carbohydrates, replacing them with simple (refined) foods.
But it is complex carbohydrates that are useful - glycogen, starch, fiber, pectin.
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, pearl barley)
- Legumes (soybeans, beans, lentils, chickpeas)
- Durum pasta
Principle No. 9 Drink fermented milk products
The 9th principle of proper nutrition for weight loss is the daily consumption 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 liver and kidney health, help improve digestion and strengthen the immune system.
Avoid sweetened yogurts.
Choose natural fermented milk products without additives, with a short shelf life.
Effective diet for 7 days: how to quickly lose 10 kg
Nutritionists have developed many ways to lose weight, taking into account the individual characteristics of a person. Lovers of fermented milk products can go on a kefir diet, vegetarians can go on a vegetable or drinking diet. There are also mono-diets using only one product on the menu. With the help of some of their types, you can lose 10 kilograms at home. The main thing is to make your diet balanced, follow all diet recommendations and combine food restrictions with active physical exercise.
Proper nutrition for weight loss sample menu for a week
We have discussed the basic principles of proper nutrition for weight loss.
In order to always have these simple rules at hand, add this article to your bookmarks. It's simple. Just press the key combination Ctrl+D.
And now, as promised, a bonus for you! Recommendations for creating proper nutrition for weight loss + menu for the week.
What to eat for breakfast when eating properly 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
Recommended dishes to choose from: - Porridge - Boiled eggs or omelet - Cheese pancakes - Yogurt with muesli based on oat flakes, seeds and nuts - Coffee, chicory or tea as desired
What to eat during a snack on a healthy diet for weight loss?
The second breakfast should be light and account for 10% of the daily calorie intake.
Recommended dishes to choose from: - Green vegetable salad with whole grain bread - Fruits - Seeds, nuts (no more)
- Crispbread with curd cheese - Herbal tea
What to eat for lunch when eating healthy 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
Recommended dishes: - Any vegetable soup - Fresh vegetable salad - Baked fish or poultry with a vegetable side dish - Rye bread - Compote or green tea
What to eat for an afternoon snack when eating properly for weight loss?
The total amount of the daily calorie intake is 5%
Recommended dishes to choose from: - Kefir, fat content 2.5% or 3.2% - Bifidok - Yogurt - Ryazhenka - Fruits
What to eat for dinner if you're eating right?
Dinner accounts for 15% of the daily caloric intake
What is included? Main dish 100 g and side dish 80 g Drink – 250 g
Recommended dishes for dinner: — Cottage cheese casserole — Cottage cheese — Vegetables — Chicken or turkey with fresh vegetables — Fish with vegetable salad
Last meal at least 3 hours before bedtime.
Contraindications
In general, using the clock diet for weight loss in its classic versions has absolutely no contraindications. But since, in addition to the need for strict adherence to an hourly diet, it also involves a significant limitation in the volume of portions simultaneously with a reduction in the daily calorie content of the menu, it is not recommended to follow such a technique in the following cases:
- during pregnancy and breastfeeding;
- for complex chronic diseases;
- during the recovery period after a serious illness or surgery;
- in adolescence and old age.
At the same time, the strict hourly diets described above have many more contraindications. They are prohibited in the presence of almost any serious health problem, especially with pathologies such as:
- cardiovascular, renal and liver failure;
- diabetes mellitus, hypertension, VSD;
- mental eating disorders (anorexia, bulimia);
- diseases for which special diets are prescribed.
In addition, using any kind of diet to lose weight by the hour is absolutely not suitable for disorganized people who cannot follow a specific schedule and maintain a daily routine. Also, such methods will be very difficult to follow if you are too busy or conduct activities related to regular business trips.
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