A strict diet is not the best helper in the fight against obesity: for a few weeks of being half starving on a non-motorized menu, the hated kilograms will inevitably disappear, but only to return once the restrictions are lifted. In addition, the metabolism that slows down due to stress is not easy to accelerate at all, the body activates a protective reaction, and stops losing weight. If you want to be slim while maintaining health, you can not do it without a good diet. How to eat properly to lose weight? The daily menu of nutritionists includes all the essential nutrients and vitamins.
Then the menu, which is efficiently compiled by a nutritionist every day, will help you lose weight, coupled with being skinny for years, preventing the development of many diseases related to being overweight. The main provisions of a healthy eating menu should be studied carefully:
- To speed up metabolism,menu sets to eatat least 5 timesin small portions. Fractional nutrition allows the body to assimilate the nutrients that come in completely, expend energy from them for important processes and not feel hungry. Nutritionists warn: the absence of food for more than 4 hours is unconsciously considered a stress, a signal for fat accumulation, so never reduce the menu, skip meals;
- Half of the dishes on the menu are salads of fresh vegetables and fruits.Daily intake of complex carbohydrates is mandatory, because porridge cleanses the body, normalizes the digestive system. Fish and meat will be a source of protein, and dairy products will give you calcium and support the microflora. Do not forget the nuts, a few a day is enough. As you can see, the menu for each day varies;
- The right way to cook is very important. Avoid fried foods that are favored with steamed or foil foods. Keep the menu as small as possible -salad without mayonnaise, minimum salt and oil.Dinner should be no later than 8pm, and dinner is the lowest calorie of all;
- Drink at least 2 liters of clean water a day,start with two glasses in the morning on an empty stomach. Water is needed for the breakdown of fats, the removal of harmful substances from the body. Tea, coffee, compote, juice diversify the menu, but this is liquid, it will not replace water;
- Make sure you count calories while creating a daily menu.At first this activity will seem boring and unpleasant to you, but soon you will remember the calorie content of the food you eat often and will automatically control the portion. On average, to maintain weight now, a woman needs to make a menu for 2000 kcal a day, andto lose weight, you need to reduce the diet to around 1200-1500 kcal.
You may find the menu restrictions a bit harsh at the beginning of the day, but only against the background of previous food freedom. Eating the right foods quickly becomes a habit, and slimmer shadows will be an added motivation.
Allowed and Prohibited Menu Products
It will be easier to create a healthy eating menu for every day, have a list of healthy and unwanted ingredients right in front of your eyes. Therefore, the green light in the daily diet is lit for the following foods:
- Diet meat, lean chicken- beef, rabbit, turkey, chicken;
- Shrimp, shellfish, squid, all kinds of fish(of course, salmon or halibut should be rarely included in the menu)
- Chicken eggs,boiled or steamed omelets;
- Everything is rightnot starchy vegetables, not too sweet fruits;
- Dark rice;
- Tofu cheese;
- Milk, fermented milk productswith a fat content of not more than 2%. Sweet yogurt, although low in calories, is not included in the menu;
- Bread,is made from wheat flour and bran with the addition of grains;
- Beans- peas, beans, lentils.
Provided it is cooked properly and in small portions, all items in the list should be the basis of the daily menu. In separate groups, nutritionists produce products that areallowed provided, rarely, once a week:
- Vegetables with high starch content- potatoes, beets, corn. They are added to the menu just boiled;
- Sweet fruits- bananas, grapes, persimmon;
- Honey, dark chocolatecan be used as a dessert;
- Cream, sour cream, butter(10 g) will make the menu richer, but here it is important not to get carried away;
- Sometimes in the morningtreat yourself to a piece ofhard cheese, a glass of natural juice.
Do not completely exclude this product, let the menu remain different. The replacement of high and low calorie foods results in metabolic changes, stimulating fat burning.
Finally, let's check the list offood taboos of new menu categories:
- Any smoked meat and pork.Very satisfying, it contains heavy fat that is not absorbed, but settles at the waist;
- Bread and breadare made from wheat flour;
- Mayonnaise, all store saucesmust leave the daily menu forever;
- Milk chocolate, wrapping juice. They are useless, and the sugar content is very frightening;
- Sweets, salt, sugar, carbonated drinks.By pushing it alone, you can lose weight in a month;
- Alcohol.Will cancel all efforts, due to the high calorie content and negative effects on the body.
The number of correct menu restrictions is not very large. The only difficulty is that all the products from the last list are addictive, hard to dismiss. But there is nothing to do, losing weight and being healthy is far more important than eating a salad with mayonnaise, right?
Food rotation throughout the day
One week is enough to fall in love with healthy snacks forever. The main thing is to adhere to the principle of replacement in the menu, otherwise dull oatmeal will get bored on the third day, the longing for cutlets will reappear. We have to slightly adjust our daily routine to accommodate five meals from the updated menu:
| Time | Recommended Product List |
| 7: 30 breakfast | Complex fiber and carbohydrateswill supply energy for a long day. This can be porridge boiled in water and a cup of tea with lemon; |
| 10: 00 Lunch. | Snack proteinis the basis of the menu, it will support all the important processes at the maximum level - a piece of lean chicken with steamed vegetables, cottage cheese. If desired, it is permissible to replace protein with fruit or biscuits; |
| 13: 00 lunch | Complete meals that must include first and second courses. Proper soup is low-fat, with a minimum amount of potatoes, and better without it at all. The garnish is cooked without salt, accompanied by a vegetable salad; |
| Snack 16: 00 pm | Time for a little treatment: If you do not have sweet tooth for lunch, pamper yourself. Or replace dessert with low-fat yogurt on days when you are a little relaxed in the morning; |
| 19: 00 dinner | Carbohydrates eaten so far are no longer absorbed before bed, so add more protein. |
If you really want to eat in the evening, you can drink a glass of kefir or low-fat yogurt, this menu is not prohibited. Can not eat kefir with cookies: after deciding to eat one, it is very difficult to refrain from supplements, and there the process is at risk of becoming uncontrollable.
The so-called"nocturnal zhor" is the number one enemy,it is very difficult to lose weight. And do not forget to drink clean water, now this is your best friend.
Nutritionist Weekly Menu
To make it easier for you to create a menu for each day, here are examples developed on the advice of nutritionists and help lose weight. Take as a reference and gradually add to snacks and healthy.
Monday
- Oatmeal with a spoonful of jam, tea without sugar;
- 200g baby banana banana;
- Soup with mushrooms, chicken fillet + cabbage salad with tomatoes and carrots;
- Pack low-fat, orange cottage cheese;
- Curdled milk.
Tuesday
- Steamed buckwheat with boiling water in the evening + steamed vegetables, dried fruit compote;
- 2 green apples;
- Cold borscht, steamed beef + sliced fresh vegetables;
- 3 Large cod fish grilled in foil, grapefruit;
- ZKefir 1. 5%.
Wednesday
- Rice + vegetable stew;
- 50g walnut dessert with a spoonful of honey;
- Sorrel cabbage soup, boiled turkey + 3 baked potatoes + fresh cucumber;
- Two boiled eggs + cheese sandwich;
- A glass of natural yogurt.
Thursday
- Durum wheat spaghetti mixed with 100 g of lean cottage cheese;
- Banana + dark brown wedge;
- Meat broth with croutons, steamed beef + boiled cabbage;
- 200 g seafood cocktails;
- A cup of roasted milk with honey.
Friday
- Lentils with boiled fish;
- Two peaches or bananas;
- Ukha, a large bowl of vegetable salad with sour cream;
- Roast chicken fillet, fresh cucumber and tomato salad;
- Omelet 2 eggs, sprinkled with ingredients, a glass of kefir.
Saturday
- Boiled potatoes + grated carrots with garlic;
- Three small kiwis;
- Milk soup, rabbit, boiled in a multicooker with green beans;
- A pack of cottage cheese + a tablespoon of fruit jam;
- Curdled milk.
Sunday
- Cauliflower is boiled in a pan with onions;
- Fruit salad with yogurt wrap;
- Vegetable soup, boiled beef + beans with tomato sauce;
- 150 g of low-fat cheese;
- Half a liter of kefir.
When relying on weight loss, you can not rely solely on the right nutrition menu: nutritionists advise to spend at least a few hours every day to do moderate physical activity - walking on average, cycling, swimming, work out in the gym.