Good nutrition to lose weight at home

Good nutrition for weight loss is not a strict diet with many restrictions and a constant feeling of hunger.slimming vegetablesPP is a balanced and satisfying diet consisting of permitted foods with minimal calories, which not only reduces weight, but also keeps it at a stable level.

How to eat well to lose weight?

The right diet for weight loss takes into account the ratio of fat, carbohydrate and protein. The menu is designed in such a way as to create an acceptable calorie deficit, due to which subcutaneous fat is burned. And the healthy foods included in the diet have a positive effect on the whole body, initiating metabolic processes that improve digestion and reduce body weight.

The PP diet is not a short-term phenomenon, but a lifestyle that should always be followed in order not to have weight problems.

The rules of good nutrition for weight loss:

  1. All fried and fatty foods, snacks and fast food, products containing flavor enhancers and food additives are excluded.
  2. It is not recommended to eat food outside the home unless you are sure of the correct ratio of fat, carbohydrate and protein.
  3. Limitation of salt intake.
  4. The morning begins with a glass of lukewarm water, which you should drink in small sips.
  5. 1/5 of the whole diet - vegetables and fruits, eaten fresh.
  6. Fast carbohydrates - in minimum quantities it is recommended to replace them with slow carbohydrates - unsweetened vegetables, high-quality pasta, coarse bread or whole grains.
  7. Fast carbohydrates - honey, sweet fruit - are only eaten in the morning or afternoon.
  8. The amount of animal protein in the diet is 1 g per kilogram of body weight.
  9. Water - at least 2 liters per day, 1 glass of lukewarm water is mandatory half an hour before the main meal.
  10. Fractional nutrition - eat at least 4-5 times a day in small portions.
  11. Dinner - 3 hours before bedtime (no later).
  12. Snacks - there can only be 2 per day: kefir, sour apple is allowed.
  13. Meals are spent away from television, reading a book and other related activities.
  14. the right slimming products
  15. Food intake is observed - you should eat at the same time every day.

It is important to chew all products well and for a long time a feeling of prolonged fullness will come more quickly.

How to switch to PP?

You can't radically change your diet one morning. Abrupt rejection of familiar foods leads to disturbances in the digestive system, the body is under stress. The sudden start of any regime (without prior preparation) inevitably ends in failure, and in the shortest possible time.

Good nutrition requires preparation. If the diet of the PP is accompanied by a constant feeling of hunger, and the thoughts about forbidden treats do not allow you to live normally, then the transition to dietary nutrition was poor or was completely absent.

The right nutritional system for weight loss is not only physical preparation, but also mental preparation and mental attitude. It provides the following:

  1. A week before the onset of PN, you need to gradually change the diet, reduce the amount of portions. During the preparation period, you can still eat fried meat with potatoes, but their number on a plate should not exceed the surface of the palm.
  2. It is not the products themselves that need to be changed during the preparation period, but the methods of their preparation. If the potatoes were constantly fried, then you need to steam, cook or boil the tubers. The same should be done with other products: fish should not be fried, but baked, the meat should not be crisp, processed in vegetable oil, but cooked.
  3. Sauces can and should be used, they improve the taste of dishes. But dressings should be prepared on their own, without adding a lot of hot spices and herbs that arouse the appetite.
  4. a combination of foods and physical activities to lose weight
  5. It is recommended to drink black tea and coffee without sugar, gradually they should be replaced with green tea. Do not drink water during and immediately after meals.

With a gradual restructuring of the diet within 1-2 weeks, the body will get used to the new menu, and the transition to PP will not be stressful.

Foods authorized and prohibited under PP

The slimming diet excludes the following foods:

  • fatty meat and fish;
  • fried foods;
  • fresh bread, pastries;
  • sweets and pastries;
  • chocolate, cocoa-based drinks;
  • spices;
  • pickles and pickles;
  • smoked meats and sausages purchased;
  • mayonnaise and sauces made from it;
  • alcohol, soft drinks.
fatty and fried foods should be excluded when losing weight

A good weight loss diet includes:

  • fermented milk and milk products with a minimum percentage of fat;
  • lean meat;
  • lean river and sea fish;
  • nuts;
  • legumes;
  • vegetables;
  • unsweetened fruit;
  • cereals.
useful foods for weight loss

It is better to forgo salt altogether. If it is impossible to eat food without it, it is allowed to add it, but in a minimum amount.

Appropriate nutrition program

Appropriate weight loss and weight loss will be more effective if you adhere to a special diet: 3 + 2, where: 3 - main meals and 2 - snacks. There shouldn't be a long break between meals. If the stomach is empty for more than 4 hours, hunger arises, because of which much more will later be eaten. The correct diet for losing weight at home is constructed as follows:

  1. Breakfast at 7 am.
  2. Snack at 10 a. m.
  3. Lunch - at 1: 00 p. m.
  4. Snack at 4: 00 p. m.
  5. Dinner - no later than 7 p. m.
the diagram of good nutrition for weight loss

This mode is suitable for people who get up around 6. 30am. If rising in the morning occurs earlier or later, the meal schedule is adjusted on an individual basis with 3 hour breaks between meals.

Sample menu for a week and a month

Monday:

  1. Breakfast: a piece of bread, raw vegetables, green tea.
  2. Snack: kefir.
  3. Lunch: boiled chicken, steamed cabbage and beans, rosehip decoction.
  4. Snack: kefir.
  5. Dinner: broccoli with cheese, boiled egg, mint tea.

Tuesday:

  1. Breakfast: vegetable salad, sour apple, a glass of yogurt.
  2. Snack: Fruits.
  3. Lunch: vegetable puree soup, baked beef.
  4. Snack: Fruits.
  5. Dinner: boiled salmon fillet, unpolished rice, fruit drink.

Wednesday:

  1. Breakfast: steamed omelet with herbs, tea, citrus fruits.
  2. Snack: kefir.
  3. Lunch: Steamed meatballs with cooked beans and vegetable salad, gravy.
  4. Snack: kefir.
  5. Dinner: cottage cheese casserole, apple, vegetable juice.

Thursday:

  1. Breakfast: vegetable salad, toast with cheese, tea.
  2. Snack: apple.
  3. Lunch: pasta, vegetable salad, baked chicken breast, compote.
  4. Snack: apple.
  5. Dinner: Steamed fish cutlets, steamed broccoli, tea.

Friday:

  1. Breakfast: oatmeal in water with butter, apple with cinnamon, fruit juice.
  2. Snack: fermented cooked milk.
  3. Lunch: pumpkin soup with sesame seeds, vegetable salad, tea.
  4. Snack: fermented cooked milk.
  5. Dinner: boiled turkey fillet with carrot compote, fruit drink.

Saturday:

  1. Breakfast: baked potatoes with cottage cheese and herbs, juice.
  2. Snack: apple.
  3. Lunch: baked fish fillet with vegetable salad.
  4. Snack: apple.
  5. Dinner: low fat cottage cheese with unsweetened fruit.

Sunday:

  1. Breakfast: toast with egg and tomatoes, fruit drink.
  2. Snack: kefir.
  3. Lunch: Steamed veal with baked potatoes, vegetable salad, tea.
  4. Snack: kefir.
  5. Dinner: steamed bean omelet, sour fruits.
weight loss pyramid

The following dishes, alternated throughout the month, can also serve as the basis of a healthy diet for weight loss:

  1. Recommended breakfasts: steamed protein omelets, cheese and tomato bread, cereals, cottage cheese with fruits.
  2. Lunches: vegetables with unpolished rice and meat, uncooked soup, pasta, cabbage casserole, vegetable salads, boiled meat and fish, steamed cutlets, grilled vegetables, porridge with meat or fish dishes.
  3. Dinners: vegetables with cooked or boiled meat, fish, cutlets, steamed omelets without milk, fruits, dairy products.

Nutrition for weight loss, if you learn to combine meat, fish dishes and sides, will be tasty, satisfying and different.