Nutritionists advise not to hang a lock on the refrigerator, but to put the right food there. Yes, you cannot do without a number of restrictions when losing weight, but the menu for a week can and should be varied. Just slightly change the usual stereotypes in nutrition.
Many parameters are important for weight loss and diet:
- age;
- initial weight of a person;
- metabolic rate;
- the presence of chronic diseases;
- state of the body (for example, hormonal disorders, postpartum or postoperative period, monthly cycle, etc. ).
General points of proper weight loss and the basic rule of nutritionists
The basic rule that nutritionists offer to all those who want to lose weight is to give up the suffering of food and start losing weight gradually without fatigue and sacrifice, this is important for both women and men.
As soon as you get out of sleep, you need to drink a glass of plain warm water. It will wash the digestive tract, finally awaken the body, start metabolic processes and intestinal function. After water, about half an hour should pass before breakfast. It will be ideal if you are doing breathing exercises or any type of exercise right now.
When losing weight, it is extremely important to follow the correct water regime.
Drink at least 2 liters of clean water a day. This will increase the fat burning process.
Almost no one can switch to proper nutrition right away. To begin with, it is enough to reduce food intake at each meal by 100-200 kilocalories. Also, it's important to reduce both the total calorie content and the usual portion size.
How it looks in practice. For example, your usual breakfast is fried eggs and sausage. Instead of sausage, you can take low-calorie ham from chicken breast, or even better, in general, boiled and thinly sliced chicken breast. It is better to fill it not with a couple of whole eggs, but with 3-4 egg whites (without yolks).
In this case, your breakfast portion will not change in size and the calorie content will be half as much. And if you gradually start reducing the amount of fat you pour into the pan and bring in a drop of oil smeared on the pan's non-stick coating, your breakfast will be 3x less nutritious and also inexpensive and healthy.
A similar lean approach should be adopted for all meals for both lunch and dinner. For the first, instead of the mixture or fat cabbage soup, you can cook:
- light vegetable soup with chicken broth,
- lean cabbage soup,
- vegetable puree soup made from cabbage, zucchini, carrots, potatoes, etc.
If you can't fundamentally change a dish into a lean one, start by gradually reducing its calorie content. For any soup, this is, first of all, the exclusion of the frying process. All vegetables previously fried according to the recipe (onions, carrots, beets) now need to be put in soup or cabbage soup without pre-processing, directly raw, finely chopped.
It is not necessary to save on vegetables, vegetable fiber contains saturates for a long time, cleanses the intestines, is low in calories and has many useful properties. Therefore, sometimes it is not necessary to give up food or cut portions.
The seconds can be left as usual, only by removing the oil for frying, or it is better to steam them or boil them completely. The next step will be to cut the portion size in half and replace at least half of the dish with vegetables - stewed, fresh, baked without oil or grilled. This balanced and healthy approach guarantees gradual weight loss. Plus, it's a fairly inexpensive way to lose weight.
Dinner should always be the most delicate meal of the day. The main secret is to remove the feeling of hunger, but not to lead to a feeling of heaviness in the stomach. So, if you eat an apple or a lettuce leaf for dinner, after 1 hour hunger pangs will force you to go to the fridge. For dinner, therefore, it is ideal to prepare a light but well satiating protein dish with a portion of vegetable fiber (vegetables or fruit).
Important! Pregnant and nursing women should not follow diets without a doctor's prescription.
Snacks in the slimming menu
In general, the recommendations of nutritionists boil down to the fact that snacks are necessary for a full-fledged diet - these are second breakfasts, afternoon snacks and late dinners. Five, six meals a day are the basis of a fractional regimen and, with the right approach, give the best weight loss result.
You can choose natural sweets as a snack in the morning:
- dried dates, prunes, dried apricots
- dried apple wedges,
- Unroasted unsalted nuts.
The second breakfast can be vegetarian and consists of a fruit. You can snack on cottage cheese or a slice of cheese. For a late dinner, an hour before bedtime, you can drink a glass of kefir or natural yogurt. In general, such unsweetened dairy products are extremely effective during the weight loss period, moreover, it is a very cheap and low-carb option.
An important rule of nutritionists for weight loss: do not overeat, that is, do not overeat until the stomach is heavy. You need to get up from the table when it seems like you can eat a little more until you are full. This is exactly what turns out to be superfluous. But you will only have to stop at the beginning, rather quickly the body itself will get used to the normal amounts of food and you will no longer want to overeat.
All those who are losing weight are very worried about refusing to eat sweets. However, there are no strict requirements here. You don't have to give up chocolate entirely. A week, you can eat a strip of bitter dark chocolate 2-3 times in the morning.
Otherwise, the slimming menu will not bring results.
Here's what you need to limit food as much as possible and ideally exclude baked goods and fatty foods:
- white bread,
- cookie,
- muffins,
- industrial confectionery, trans fats and in-store sauces (including margarine, ketchup).
- smoked products,
- fatty meat,
- lard.
Slimming menu: desirable foods
Proper weight loss does not happen in a short time, it is a long process.
This will help the products that need to be included in your menu. First of all, it is rational to include all food groups in the diet:
- Protein group: ideal for weight loss of chicken, fish, veal, rabbit meat, dried nuts (unsalted and not fried), eggs, cottage cheese and other dairy products. Cheese is also acceptable, but subject to restrictions.
- Group of carbohydrates: when losing weight, so-called complex carbohydrates are acceptable and even necessary. These are durum wheat pasta, cereals (particularly good gray ones), boiled potatoes (not fried). The diet shouldn't be carbohydrate-free.
- Vegetable fiber: any vegetables and fruit baked (preferred), fresh or boiled.
- The fat group: It is impossible to make a huge mistake of many who lose weight by completely excluding fat from the diet. Without them, the body cannot function normally, and their deficiency has a detrimental effect, including on the appearance of hair and skin. Vegetable oils (sunflower, olive, linseed, buckwheat) are allowed on the menu. The use of butter is limited, no more than 2-3 times a week.
Nutritionist's slimming menu for a week
In order not to interrupt the weight loss process and follow all the rules, it is advisable to adhere to a strictly planned weight loss menu. It is optimal to take a weekly time period. In this way it will be possible to purchase the necessary products in advance, and there will be no foreign products in the refrigerator. Plus, you'll know exactly what and when to eat.
1 day
- Breakfast: a portion of oatmeal boiled in water with a slice of butter, a sandwich with cheese (you can put butter on a sandwich, not in porridge). A drink to your taste (preferably green tea, compote).
- Lunch: Chicken noodle soup, two scoops of mashed potatoes, a piece of baked breast.
- Dinner: stewed vegetables, second piece of chicken breast.
Day 2
- Breakfast: 2 hard boiled eggs, fruit salad topped with natural yogurt.
- Lunch: mushroom soup in chicken broth, wholemeal pumpkin muffins.
- Dinner: red fish (salmon, trout), fresh steamed vegetables (cucumber, tomato).
Day 3
- Breakfast: 150 grams of cottage cheese, topped with a spoonful of sour cream and any fruit. Cottage cheese on a slice of wholemeal bread.
- Lunch: Vegetable puree soup with croutons or a slice of rye bread.
- Dinner: vegetable salad, sandwich with a slice of lightly salted salmon and a slice of bran bread.
Day 4
- Breakfast: Buckwheat porridge, any natural sweetness for tea.
- Lunch: Baked fish and boiled rice with a small portion of vegetable salad.
- Dinner: cottage cheese or fresh ricotta pancakes with sour cream.
Day 5
- Breakfast: Oatmeal in water with some nuts and dried fruit. Gluten-free cheese sandwich.
- Lunch: Lean cabbage soup with sour cream, steamed meat cutlet, grilled vegetables.
- Dinner: Stewed sea fish with vegetable salad.
6 days
- Breakfast: croutons with eggs and milk of a couple of slices of bran bread.
- Lunch: broccoli cream soup, boiled chicken breast, baked vegetables.
- Dinner: Chicken roll with cheese and herbs, boiled vegetables.
7 days
- Breakfast: milkshakes with milk, banana, pear, 2 tbsp. spoons of oatmeal.
- Lunch: a piece of baked fish, boiled green bean salad with an egg.
- Dinner: baked apples with honey and cinnamon.