Proper nutrition for weight loss

proper nutrition for weight loss

There are many different diets, but they do not work as we would like. Often people face the problem: either the diet is so bad, that you don't want it to sit a long time or efforts give so little effect, that as a result lost the will to continue to eat for a long time. And there is a fault. What should I do?

Is it possible to lose weight with proper nutrition

If you eat properly and follow a healthy lifestyle, you don't need to think about his body, such as eating in itself helps to reduce excess weight and maintain your health.

In this article we consider the right diet, a table of products that promote weight loss, and gives a different menu, which helps to maintain a balance between rich and low-calorie products.

Lose weight with the right diet, it is not necessary to do violence to themselves and deprive yourself a long-time favorite dishes. You can use familiar products in the right combination and forget about hunger.

Such a diet led to the desired result, you should follow a few rules:

  • calculate the calories consumed in food;
  • check the composition of food;
  • prepare food properly;
  • to respect the day.
what is a healthy diet

That the correct diet can sometimes afford even a forbidden food in a small amount. This approach helps to reduce the cravings for cake, chips and other similar products, because there is no absolute prohibition. You just need to understand that junk food should be significantly less than the benefit.

But such food is not conducive to weight loss too drastic by reducing the calorie intake is just 500 calories a day. This means that reduce the weight of just 1.5 kg or 2 kg per month.

But if this diet more sports, the result is improved considerably. In this case, you can even lose weight by 7-8 kg in a month.

Can I lose weight on baby food

Weight can be attributed to baby food. Cooked vegetables, meat or fruit puree well to reduce weight as quickly absorbed by the body.

Benefits diet children's nutrition can be attributed not only speeds up weight loss, but also easy to use with food. It is not necessary to prepare such food, you can just open the jar and enjoy the taste at any time of day. Well, if you have enough time to cook, you just need to boil, and then mash into a puree your favorite foods.

But such a diet has its disadvantages. One, which is a small amount of fiber. Therefore, the diet more than a week, you need to include in your meals green vegetables. Another shortcoming is the minimal selection of dishes. So this diet can soon become boring.

losing weight baby food

How to eat to lose weight (basics of nutrition)

It is better to prefer cooked foods with low fat content. Raw vegetables and fruits can be eaten in unlimited quantities, because they have too few calories.

For example, cucumbers or tomatoes can be eaten even in the evening to satisfy your hunger. But fried, fatty and starchy food are better excluded from the diet, such products are very difficult for the organism and contribute to its load, the formation of harmful cholesterol.

To make it easier to understand how much you need to eat foods weight loss, you need to calculate all the calories consumed in a day and take this amount to 30%. The resulting number is the amount of calories, which does not cause obvious discomfort and helps to reduce weight 1-2 kg per month.

Diet for weight loss

The process of weight loss largely depends on not only the selection of products, but also diet. In addition to the traditional Breakfast, lunch and dinner snacks are allowed, but they should be minimal calories. It is best suited for that raw fruits and vegetables.

Eating is best done at the moment:

  1. Breakfast – 7-9 am. This time it is better to eat unsweetened cereals, raw vegetables, scrambled eggs. You can drink tea, yogurt or juice.
  2. Lunch – 11-12 days. This snack is a perfect first course or fruit, yogurt.
  3. Lunch 13-15 days. The perfect dinner suit, a protein food and a carbohydrates, because they are currently very digestible. You can eat bread, various cereals, vegetable dishes and pasta with whole grains.
  4. Afternoon tea is 16-17 days. After a hearty lunch, usually at this time is not desirable, but if you want to, you can eat berries or fruit and drink juice, yogurt or just water.
  5. Dinner and 18-20 in the evening. Better to eat protein foods and vegetables — fish, chicken, vegetable or fruit salad, yogurt, pudding. But potatoes, cereals and sugars, this time can be used.
the basics of proper nutrition

List of foods for good nutrition and weight loss at home

To make it easier to navigate, which can be used with a proper diet and what is not, there is a table of useful products. They show the number of calories and ratio of nutrients. The following table can help you navigate when choosing any product, the main meal or a snack.

What foods you should eat to lose weight

Cooked productsThe number of g or mlFatsCarbohydratesProteinsKcal
Curd1001,853,3418,02101
Yogurt 0,1%500,05Part of 8.521,2438
Hercules301,8518,553,68105
Milk 1,5%1001,5Of 4.72Of 2.9244
Chicken1702,1239,24188
Buckwheat50Of 1.7135,746.63172
Pepper1000,31Of 6.040,9826
Bow1000,0810,120,9142
Green beans1000,22Of 7.571,8233
Sunflower oil3013,61120
The yolk of the egg1 PC.4.520,62Of 2.7155
Egg protein3 Pcs.0,180,7110,7851
Tomato1 PC.0,24A 4.83To 1.0922
Throat2 Pcs0,34And 10.881,9645
Olive oil3013,52119
Banana1 PC.0,3826,941,28105
Pollock3002,4151,55244
Image501,11Eur 38.36To 3.92172
Green peas500,196,852,6238
Salmon15022,6431,18338
Pasta whole grain500,6635,245,52169
Casserole cheese2008,85Of 20.4824,01260

Almost all fruits and vegetables are low in calories, so they can safely eat at any time. Also they can replace any of the products or the use of snacks.

What foods to eliminate to lose weight

With any diet, it is important to exclude harmful foodstoo much fat, sugar and simple carbohydrates. These dangerous carbohydrates that are quickly broken down in the body, which increases blood sugar.

But this sugar also drops rapidly, so that after a period of time while hungry, which causes biting. Balanced diet sugar should be almost on the same level.

Some of the most harmful foods to avoid when losing weight:

  • chips;
  • fatty cakes and cream cakes;
  • burgers;
  • sausages;
  • salty nuts;
  • alcohol;
  • chocolate;
  • pizza;
  • white bread;
  • sugary cereals;
  • pasta made with white flour and cheese.

Food diary for weight loss: how to keep

Know your weaknesses, you can start a food diary which helps to monitor reception of eaten per day food and provide the right approach to weight loss.

There are a variety of food journal, but they all boil down to one thing – providing comfort control:

  1. Keep a diary in a notebook, or an electronic version.
  2. Recording should be done daily, best immediately after a meal.
  3. Be sure to indicate meal times.
  4. For convenience, you can make a table to record the amount of food, calories, protein, fat and carbohydrates (as shown in the table).
  5. The amount of food it is better to specify in grams and millilitres.
  6. Counting calories and amount of fat to help make the software.
  7. The diary should always do.

Nutrition program for weight loss

There are many diet programs for weight loss. It all depends on lifestyle, sport, individual preferences and ability to comply with the program rules. On the basis of almost every program's compliance with diet, control food.

Food definitely need to adjust your daily routine. Breakfast and lunch, you can eat quite high-calorie foods, carbs, and dinner is better to consume low-calorie protein food.

You need to also think about daily exercise. If you are going to low physical activity, and the number of calories should be reduced. When increasing the load increases the calorie intake.

Note! Any program, nutrition for weight loss works significantly better if you do sports. After a workout, eat better for at least 30-40 min. Products should contain fiber and protein.

The menu of proper nutrition for weight loss a month

This kind of food in a month you need to eat enough food with protein. It is calculated simply, the protein you need so many grams, how many pounds of press women. Then this number is multiplied by a factor 3.3. Use the resulting amount would be 2-3 times a day.

menu nutrition

Definitely need to eat more vegetables and fruits, drink juice and tea. The sugar is dried fruits, bread and bran. Liquid to drink about 2 liters a day.

Three meals a day for weight loss

The daily amount of food should be divided into 3 times. The menu below can be consumed for Breakfast, lunch and dinner. Depending on the week or month menu, choose 2-3 dishes, which change daily in accordance with their calorie content.

A healthy Breakfast (a healthy diet for weight loss)

  • 50 g porridge (oat, buckwheat, rice, barley, wheat),
  • 50 g of boiled fish,
  • 50 g cooked chicken meat,
  • 150 g vegetable salad,
  • fruit salad,
  • 30 g of bran granulated,
  • 100 g of cottage cheese 0% fat.

From drinks you can choose from 150 ml of juice, tea, coffee, milk or fruit compote.

A healthy lunch (healthy diet for weight loss)

  • 150 g of boiled or stewed meat (even pork) or 150 g of seafood.
  • 200 grams of salad with a spoon of vegetable oil or 150 g stewed vegetables.

Healthy dinner nutrition for weight loss

Be sure to eat 30 grams of bran granulated and 200 g vegetables or fruit. You can drink low-fat yogurt, yogurt or tea. You can eat cooked vegetables, fillet of poultry or lean meat – boiled or fried. But not exceeding 50 g.

If food is eaten for Breakfast or lunch, not enough can be lunch or a snack eat fruit or dried fruit, and drink juice, tea or yogurt.

Snacking on the right foods for weight loss

Often, many can not lose weight despite the fact that they think don't eat much. But often these people do not take into account snacks. As a rule, diets don't deny the bite, but you need to understand that food at this time should be as low in calories – fruits, vegetables, yogurt 0%, juice, dried fruit.

But we should not eat chocolates, chips or burgers. This is not healthy and is not useful.