Lose weight wisely

A strict diet is not the best help against overweight: the nasty kilograms will undoubtedly disappear within a few weeks of half-starvation on the monotonous menu, but can only be restored after the restrictions are lifted. In addition, the metabolism slowed down by stress is not easy to accelerate again at all, and the body starts a protective response and stops losing weight. If you want to stay healthy and become slim, then you must eat well. How to eat weight loss correctly? The dietitian’s daily menu includes all the necessary substances and vitamins.

Then, a daily carefully organized menu by a nutritionist will help you lose weight and stay slim for many years, preventing the development of many diseases related to overweight. The main rules of the healthy nutrition menu must be studied carefully:

  • In order to speed up the metabolism, the menu requires at least five times a day to eat. Local nutrition allows the body to fully absorb the incoming nutrients and consume energy in important processes without feeling hungry. Nutritionists warn: less than 4 hours of food will be subconsciously regarded as stress and a signal of fat accumulation, so do not minimize the menu and do not eat.
  • Half of the dishes on the menu are salads made from fresh vegetables and fruits.Complex carbohydrates must be consumed every day, because grains can clean the body and normalize the digestive system. Fish and meat will become sources of protein, and dairy products will provide you with calcium and support microorganisms. Don't forget the nuts, one day is enough. As you can see, the menu is different every day;
  • The correct cooking method is crucial. Avoid fried foods and choose steamed or aluminum foil baked foods. The menu is as light as possible-salad, no mayonnaise, minimal salt and oil.Dinner should be no later than 8 pm, and dinner is the lowest calorie of all calories;
  • Drink at least 2 liters of water every dayStart with two glasses of fasting in the morning. Water is essential for breaking down fat and removing harmful substances from the body. There are many types of tea, coffee, preserves, and juices, but these are liquids and will not replace water.
  • When making a menu every day, be sure to count calories.At the beginning, this activity may seem boring and inconvenient to you, but soon you will remember the calorie content of the food you eat frequently and automatically control the serving size. On average, in order to maintain their current weight, women need to make a menu of 2000 kcal per day, andto lose weight requires reducing their diet to 1200-1500 kcal.

In the early days, you may find that the menu restrictions are very strict, but only in the context of previous food freedom. Proper nutrition will soon become a habit, and a slimmer figure will become an additional motivation.

Allowed and prohibited menu products

Allowed and prohibited food

It is much easier to create a healthy nutrition menu every day, because there are a series of healthy and undesirable ingredients before your eyes. Therefore, the daily diet of the following foods will be green:

  • weight loss meat, lean poultry-veal, rabbit, turkey, chicken;
  • Shrimp, mussels, squid, all types of fish(Of course, salmon or halibut should not be added to the menu)
  • eggscooked or steamed omelets;
  • Absolutely allNot starchy vegetables, not very sweet fruits;
  • black rice;
  • tofu cheese;
  • Milk, fermented dairy productsThe fat content does not exceed 2%. Sweet yogurt, even low-calorie yogurt, is not included in the menu;
  • BreadMade from whole wheat flour and bran plus whole grains;
  • Legumes-Peas, beans, lentils.

With proper preparation and a small amount of preparation, all items on the list should become the basis of the daily menu. In another group, the nutritionist took out foods that are usually allowed, which is very little food per week:

  • Vegetables with high starch content-Potatoes, beets, corn. They are only added to the menu after boiling.
  • Sweet and rich fruits-Bananas, grapes, persimmons;
  • honey, dark chocolatecan be used as dessert;
  • Cream, sour cream, butter(10 grams) will enrich the menu, but it is important not to be taken away.
  • Occasionally in the morningSpoil yourself with a slice ofhard cheese and a glass of natural juice.

Don’t completely exclude these products and keep the menu changing. The alternation of high-calorie and low-calorie diets produces so-called metabolic fluctuations that stimulate fat burning.

Finally, let’s check thecategory food taboo table of the new menu:

  • Any smoked meat and pork.It is very satisfying that the heavy fat they contain is not absorbed, but stays in the waist.
  • Bread and rolls made of wheat flour
  • mayonnaise, all seasoning saucesmust always leave the daily menu;
  • Milk chocolate, packed juice.They are useless and the sugar content is frightening.
  • Candies, salt, sugar, carbonated drinks. Just reject them, you can lose weight significantly within a month;
  • Alcohol.Because of the high calorie content and negative effects on the body, all efforts will be ineffective.

The correct number of menu bans is not many. The only difficulty is that all the products on the last list are addictive and it is difficult to refuse them. However, there is nothing to do, weight loss and health are much more important than eating mayonnaise salad, right?

Food rotation throughout the day

Alternate products

One week is enough to fall in love with healthy light meals forever. The most important thing is to pay attention to the principle of alternate appearance in the menu, otherwise, the boring oatmeal will become boring on the third day, and the craving for schnitzel will again arise. We must adjust our daily work to accommodate the five meals in the updated menu:

Time Recommended product list
7: 30 breakfast Fiber and complex carbohydrateswill provide you with energy throughout the day. It can be any porridge boiled in water and a cup of tea with lemon.
Lunch at 10: 00. Light protein foodis ​​the basis of the menu, it will support all important processes to the greatest extent-a thin piece of poultry, steamed vegetables, cheese. If necessary, you can use fruits or biscuits instead of protein;
13: 00 lunch A hearty meal must include the first and second courses. The correct soup should be low-fat, with the least potatoes, and it is best not to add potatoes at all. The garnish is cooked without salt and served with vegetable salad;
16: 00 afternoon tea Some snacks: If you are not eating sweets for lunch, indulge yourself. Or substitute low-fat yogurt for dessert in the morning when you’re a little relaxed;
Dinner at 19: 00 Carbohydrates consumed during this period will no longer be absorbed before going to bed, so protein is preferred.

If you really want to eat at night, you can have a low-fat kefir or yogurt. This menu is not prohibited. It is not advisable to eat kefir and biscuits together: I decided to eat only one, but it is difficult to avoid supplementation, and the processing becomes uncontrollable.

The so-called"Night Action" is the enemy's number one enemy,It is very difficult to lose weight. And don't forget to drink clean water, now it is your best friend.

Nutritionist’s weekly menu

Menu of the week

In order to make it easier for you to create your daily menu, the following is an example of weight loss developed based on the advice of a nutritionist. Use it as a guide to gradually supplement healthy, light meals.

Monday

  • oatmeal, add a spoonful of jam, unsweetened tea;
  • Banana baby puree 200g;
  • Mushroom soup, chicken fillet + cabbage salad with tomato and radish soup;
  • A pack of orange low-fat cheese.
  • Curd.

Tuesday

In the evening, use boiling water to steam buckwheat + steamed vegetables, dried fruit preserves;
  • 2 green apples;
  • Cold borscht, steamed veal + thinly sliced ​​fresh vegetables;
  • 3 large cod steaks grilled with foil and grapefruit;
  • ZKefir 1. 5%.
  • Wednesday

    • rice + vegetable stew;
    • Use a spoonful of honey to make 50 grams of walnuts as dessert;
    • Sorrel cabbage soup, boiled turkey + 3 roasted potatoes + fresh cucumber;
    • Two boiled eggs + cheese sandwiches;
    • A large glass of natural yogurt.

    Thursday

    • Durum wheat spaghetti mixed with 100 grams of fat-free cheese;
    • Banana + dark chocolate wedges;
    • Broth with croutons, steamed beef + stewed cabbage;
    • 200g seafood cocktail;
    • A glass of roasted milk with honey.

    Friday

    • Boiled fish with lentils;
    • Two peaches or one banana;
    • Ukha, a bowl of vegetable salad with sour cream;
    • Grilled chicken fillet, fresh cucumber and tomato salad;
    • Fried eggs with 2 eggs, sprinkle with herbs and a cup of kefir.

    Saturday

    • boiled potatoes + garlic chopped carrots;
    • Three little kiwis;
    • Rabbit milk soup, stewed with mung beans.
    • A packet of cheese + a spoonful of fruit jam;
    • Curd.

    Sunday

    • Cauliflower and onion are stewed in a pot;
    • Fruit salad with yogurt sauce;
    • Vegetable soup, veal + beans in tomato sauce;
    • 150 grams of low-fat cheese;
    • Half a liter of kefir.

    When counting on weight loss, you shouldn’t just rely on a proper nutrition menu: nutritionists recommend spending at least a few hours a day for moderate physical exercise-walking at an average speed, cycling, swimming, and exercising in the gym.