Strict diets are not the best helpers in the fight against obesity: for several weeks half-starved existence in a monotonous menu, the hated pounds will undoubtedly go away, but only to return after removing the restrictions. In addition, the metabolism, which has slowed down due to stress, is not easy to speed up again, the body activates a protective reaction and stops losing weight. If you want to lose weight while maintaining your health, you can't do without a well-designed diet. How to eat properly to lose weight? The daily menu of a nutritionist includes all the necessary substances and vitamins.
Then the menu, compiled competently by a nutritionist for each day, will help you lose weight, plus stay slim for many years, to prevent the development of many diseases associated with overweight. The main provisions of the healthy eating menu should be memorized:
- To speed up metabolism, themenu dictates eatingat least 5 timesin small portions. Fractional nutrition allows the body to fully absorb incoming nutrients, expend energy from them for vital processes and not feel hungry. Nutritionists warn: lack of food for more than 4 hours is subconsciously perceived as stress, a signal of fat accumulation, so do not reduce the menu to a minimum by skipping meals;
- Half of the dishes on the menu are fresh vegetable and fruit salads.Daily intake of complex carbohydrates is mandatory because cereals cleanse the body, normalize the digestive system. Fish and meat will be a source of protein, and dairy products will provide you with calcium and maintain the microflora. Do not forget about nuts, a handful a day is enough. As you can see, the menu for each day is varied;
- Proper cooking is essential. Avoid fried foods in favor of steamed or foil foods. Let the menu be as light as possible -salads without mayonnaise, minimum salt and oil.Dinner should be no later than 20: 00, and dinner is the lowest calorie of all;
- Drink at least 2 liters of clean water a day,starting 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, compotes, juices diversify the menu, but these are liquids, they will not replace water;
- Remember to count calories when making a menu for each day.At first this activity will seem boring and uncomfortable, but soon you will remember the calorie content of frequently consumed foods and you will automatically control the portions. On average, to maintain her current weight, a woman needs to make a menu of 2000 kcal per day as wellto lose weight, you need to reduce the diet to about 1200-1500 kcal.
You may find menu restrictions quite raw in the early days, but only against the background of previous food freedom. Proper nutrition very quickly becomes a habit, and a slim figure will become an additional motivation.
Authorized and prohibited products from the menu
It will be much easier to create a healthy eating menu for each day, with a list of healthy and unwanted ingredients in front of your eyes. So, the green light in the daily diet shines for the following foods:
- Dietary meat, lean poultry- beef, rabbit, turkey, chicken;
- Shrimp, mussels, squid, all kinds of fish(of course, salmon or flounder should rarely be included in the menu)
- Chicken eggs,hard-boiled or steamed omelet;
- Absolutely everythingno starchy vegetables, not very sweet fruits;
- Dark rice;
- tofu cheese;
- Milk, fermented milk productswith a fat content of not more than 2%. Sweet yogurts, even low-calorie ones, are excluded from the menu;
- Bread,made from wholemeal flour and bran with added whole grains;
- Legumes- peas, beans, lentils.
With proper preparation and small portions, all items on the list should become the basis of the menu for each day. In a separate group, nutritionists remove productsconditionally allowed, ie rarely, once a week:
- High starch vegetables- potatoes, beets, corn. They are added to the menu only cooked;
- Sweet heart 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 morningpamper yourself with a piece ofhard cheese, a glass of natural juice.
Do not completely exclude these products, let the menu remain varied. The alternation of high and low calorie meals creates the so-called metabolic swing, which stimulates fat burning.
Finally, let's take a look at the list ofcategorical food taboos in the new menu:
- Any smoked meat and pork.Very satisfying, they contain heavy fats that are not digested but are deposited on the waist;
- Bread and rollsof wheat flour;
- Mayonnaise, all store saucesshould leave the daily menu forever;
- Milk chocolate, packaged juices.They are useless and the sugar content is appalling;
- Pastries, salt, sugar, carbonated drinks.By rejecting only them, you can noticeably lose weight in a month;
- Alcohol.It will destroy all efforts due to its high calorie content and negative impact on the body.
The number of correct menu prohibitions was not so great. The only difficulty is that all the products on the last list are addictive, it is difficult to refuse them. But there is nothing to do, losing weight and health is much more important than eating a salad with mayonnaise, right?
Food rotation throughout the day
One week is enough to fall in love with a healthy snack forever. The main thing is to follow the principle of alternation in the menu, otherwise the boring oatmeal will get bored on the third day, the longing for chops will reappear. We'll need to change our daily routine to fit five meals from the updated menu:
| Time | List of recommended products |
| 7: 30 breakfast | Fiber and complex carbohydrateswill provide energy for a long day. This can be any porridge boiled in water and a cup of tea with lemon; |
| 10: 00 Lunch. | Light protein foodis the basis of the menu, it will maintain all vital processes at the maximum level - a piece of lean poultry with stewed vegetables, cottage cheese. If desired, it is permissible to replace the protein with fruit or cookies; |
| 13: 00 noon | A complete, hearty meal that should include first and second courses. The right soup is low-fat, with a minimal amount of potatoes and preferably no at all. The garnish is prepared without salt, accompanied by a vegetable salad; |
| 16: 00 Afternoon Breakfast | A little treat time: If you haven't eaten jam for lunch, indulge yourself. Or replace the dessert with low-fat yogurt on days when you are a little calm in the morning; |
| 19: 00 dinner | Carbohydrates eaten during this time are no longer digested at bedtime, so give preference to protein. |
If you really want to eat in the evening, you can drink a glass of low-fat kefir or yogurt, this menu is not prohibited. It is not worth eating kefir with cookies: once you have decided to eat only one, it is very difficult to refrain from additives and there the process risks becoming uncontrollable.
The so-called"night jor" is the number one enemy,it is very difficult to lose weight. And don't forget to drink clean water, now she is your best friend.
Weekly menu of the nutritionist
To make it easier for you to create a menu for each day, here is an example developed on the advice of a nutritionist and helping to lose weight. Take it as a guide and gradually supplement it with healthy, light meals.
Monday
- Oatmeal with a spoonful of sweet, unsweetened tea;
- Banana baby puree 200g;
- Mushroom soup, chicken fillet + cabbage salad with tomatoes and radishes;
- Packaging low-fat cottage cheese, orange;
- Yogurt.
Tuesday
- Buckwheat steamed in boiling water in the evening + steamed vegetables, dried fruit compote;
- 2 green apples;
- Cold borsch, steamed beef + chopped fresh vegetables;
- 3Large cod steak baked in foil, grapefruit;
- ZKefir 1, 5%.
Wednesday
- Rice + vegetable stew;
- Dessert of 50 g walnuts with a spoonful of honey;
- sauerkraut soup, boiled turkey + 3 baked potatoes + fresh cucumber;
- Two boiled eggs + cheese sandwich;
- Large glass of natural yogurt.
Thursday
- Durum wheat spaghetti mixed with 100 g of fat-free cottage cheese;
- Banana + wedge of dark chocolate;
- Meat broth with croutons, steamed beef + stewed cabbage;
- 200 g seafood cocktail;
- A glass of baked milk with honey.
Friday
- Lentils with boiled fish;
- Two peaches or a banana;
- Ear, a large bowl of vegetable salad, dressed with sour cream;
- Grilled chicken fillet, fresh cucumber and tomato salad;
- Omelet of 2 eggs, sprinkled with herbs, a glass of kefir.
Saturday
- Boiled potatoes + grated carrots with garlic;
- Three small kiwis;
- Milk soup, rabbit stewed in a multicooker with green beans;
- Package of cottage cheese + spoon of fruit jam;
- Yogurt.
Sunday
- Cauliflower stewed in a pan with onions;
- Fruit salad with yogurt dressing;
- Vegetable soup, boiled beef + beans with tomato sauce;
- 150 g low-fat cheese;
- Half a liter of kefir.
When relying on weight loss, you should not rely only on the menu of proper nutrition: nutritionists advise to spend at least a few hours each day for moderate physical activity - walking at a moderate pace, cycling, swimming and exercise in the gym.