Healthy diet: a menu for losing weight. Proper nutrition for losing weight: a menu for every day

Today everyone has a healthy diet. Menu for weight loss is easy to make yourself, if you know the basic principles of the work of our body.

With some certainty it can be said that life on the Earth improves in a qualitative way. So, if a hundred years ago most of the planet suffered from malnutrition, then today about the same ratio of those suffering from excess weight. The development of industry has solved the problem of food shortages, creating a lot of synthetic food products.

Industrial food and health

Unfortunately, the quantity is not always directly proportional to quality. Feeding on industrial meat and dairy products, flour and sweet, a person quickly loses its natural appearance. Unfortunately, these products are difficult to correlate with the concept of "healthy eating".

The menu for weight loss, whoever it is, will not include those products that go into the consumer basket of most of us. Only those who do sports or pay attention to their appearance, knows how to eat, so as not to gain unnecessary weight. The rest are guided by commercials and their own passion for "junk fudu" in the form of chips, sweets, soda and goodies from McDonald's.

How to eat right?

You do not need to be a genius to understand what is "good" and what is "bad." If you doubt, pay attention to the sources, the natural course of events. Modern people are completely confused as to what a healthy diet is.

Menu for weight loss can be safely called an example of how to eat. If we simply ate from day to day what is close to our body, there would be no problems with obesity. But we do not hear the voice of nature, but we pay attention to advertising. In addition, we have lost the taste for simple food, it seems to us tasteless without glutamate sodium and corn syrup.

What would a person eat if he lived in nature and if he could not visit the shops? It was such a diet and would be the most faithful.

Separate the truth from the chaff

Any table of products will show you the calorie content of a particular type of food, but this is not the determining factor in the compilation of a healthy food system. Yes, calculating calories makes sense for those who want to lose weight, but much more than the ratio of nutrients. It does not matter, you are interested in diet for slimming for girls or for men, remember that all food, figuratively speaking, consists of proteins, fats and carbohydrates. The acquisition of all three species is a condition of normal life activity, but a shift towards either of these nutrients leads to health problems and a set of fat mass.

In many people, most of the diet is made up of fats and carbohydrates. All sweets, fast food, pizza and chips are an example of such a ratio, which is very harmful. In addition, as we said above, getting more nutrients than you need is also a deviation. As practice shows, the shift in the diet of modern people is in the direction of carbohydrates.

What is what from nutrients

All nutrients are important for the life of the body. Nevertheless, the functions between them are figuratively distributed as follows: protein (protein) is the building material of cells, it corresponds to fermentation, fats are also a building material and are necessary for the health of hair and nails. Carbohydrates give us energy. The table of products gives an opportunity to learn, what quantity of this or that macronutrient is contained in this or that kind of a product. There are approximate norms of use.

So, the protein needs to be eaten from 1 to 2 grams per kilogram of your dry weight (that is, without fat), fats need from 0.5 to 1 gram and about 25-40 grams we need carbohydrates. That is, describing a healthy diet, the menu for weight loss is expressed in chemical formula and has clear values of the body's need for nutrients.

What to eat to lose weight

We figured out the figures, now we'll talk more specifically about what dishes can be attributed to the concept of "healthy diet for weight loss." Recipes are not very difficult, in addition, you will not need to buy expensive products. Here, what foods can be put in the basis of the diet - eggs, low-fat varieties of meat and poultry, all kinds of fish, vegetables and fruits.

Fish under a nut crust

You will need fish of any sort 300-400 grams, ½ cup pine nuts, 1 egg, 1 tablespoon flour, salt. Rinse fish from bones and skins, dip into a panier (mixture of flour and eggs). Nuts chop with a rolling pin. Sprinkle the fish with nuts and fry on both sides in a frying pan.

Garnish from vegetables

You will need 300 grams of broccoli, 150 grams of cauliflower, 1 tomato, 1 carrot. Carrots and tomatoes should be cut into cubes, cabbage sorted into inflorescences. Preheat the frying pan, pour in the oils. Fry about 5 minutes of carrots, then add tomato and cabbage. Stew the vegetables for about 15 minutes under a closed lid over medium heat.

Meat soufflé

It will take: low-fat minced meat (350 grams), 2 egg whites, spices. Cooled proteins whip at a high speed mixer with salt, bring them to the state of thick foam. Enter the froth into the stuffing, then place the mass in a silicone mold and bake in the oven for thirty-five minutes.

Curd cheese unsweetened syrniki

Cottage cheese is low-fat, 3 protein, 1 yolk, dill, salt. Combine the ingredients with a mixer. Lubricate the frying pan with a little oil and spoon the cheese cakes. Bake them, frying for three minutes on each side.

Cream soup

Broccoli (250 grams), potatoes (1 tuber), carrots (1 piece), salt. Wash and peeled vegetables to cook. Fifteen minutes after the water boils, take the vegetables out of the saucepan, cool. Grind vegetables in a puree with a blender, pouring vegetable broth.

Lose weight in a week

What should be the diet for a week for losing weight? You can use the recipes given above.

Such dishes are tasty and useful, and also have good energy value. For breakfast, you can prepare an omelette, fry eggs, or take a portion of cottage cheese. For lunch, you can do the first and second. Dinner - meat or fish without garnish, syrniki, green salad. Do not forget about the snacks between the main meals. It can be one fruit (give preference to apples and citrus fruits), a portion of cottage cheese or an egg.

Calorie table is a very useful thing, but you do not have to calculate calories if you eat according to the above scheme. Weight will go evenly, 1-1.5 kg per week. Believe me, this is the optimal loss of fat mass, everything above this figure is water and muscle.

Meanwhile, if you are a mathematician, you can also calculate the total calorie per day. If you eat no more than 1500-2000 calories, then the process of losing excess kilos will pass smoothly. But do not believe the beloved woman's 1000 calorie rule - it's not healthy, the body immediately "feels" the wrongness in your eating behavior, and therefore instead of fat you will lose precious muscles.

Another useful power scheme

If you are interested in diets, then for sure you have heard about fractional nutrition. What does it imply?

Such a scheme seems to "fragment" food on nutrients - proteins, fats and carbohydrates. If you stick to such a diet, you will not need a calorie table. You can eat together proteins and fats, proteins and carbohydrates, or carbohydrates separately.

For example, chicken + salad is a combination of protein and carbohydrates. Steak is the fat of meat plus protein. Soup with meat and vegetables - a combination of protein and carbohydrates. Apple, orange - these are useful carbohydrates.

Will such a scheme work?

Will fractional nutrition help to lose weight ? Reviews and results indicate that yes, but only if you give up harmful carbohydrates. Many people think that if they eat carbohydrates separately, "they will be happy" and absorb chocolate, pies, cakes. In fact, harmful carbohydrates "go in pairs". A cake or any confectionery product is a terribly harmful mixture of carbohydrate and fat. Remember that a split meal does not mean accepting sweets just apart from staple foods! You need to completely abandon them if you are focused on long-term results.