The basics of proper nutrition for weight loss menu nutritionist recommendations and reviews

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2018-03-25 06:08:30

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You can just Recover, but to bring back the desired weight is much harder. Cheerful holidays with abundant feasts, alcoholic and carbonated drinks, endless snacks on the run and eat cold food, reluctance to eat Breakfast, as it "reflected badly on the figure," and many other similar situations are the reason that the scales shown on 5-10 and 20-30 pounds more than you need.

Today, surely, even a child will answer that for weight loss you only need to follow a proper diet to exclude certain foods - and then life will become literally easier. But what is meant by this phrase? And what are the basics of proper nutrition for weight loss? It's time to learn the answers to many of women and men questions!

the basics of proper nutrition for weight loss

Proper nutrition – like this?

In short, the Foundation of a healthy lifestyle, which depends not only weight, but also physical and even emotional state. Food is a physiological need, which occupies the first tier, and from it already “start” all the rest of human desire (this explains a kind of “pyramid of needs" American psychologist Abraham Maslow). Food – cure for all diseases. But lately, unfortunately, it turned into a cult.

A Healthy diet involves the intake and assimilation of substances needed to replenish spent energy, regulation of all systems of the human body, repair and build tissues.

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the basics of proper nutrition for weight loss menu

Major guidelines

Before entering into a new, healthy life it is necessary to examine this question in detail. If you catch all the nuances, is not difficult to understand how to handle food in daily life. So, the basics of proper nutrition for weight loss:

  1. A Varied, balanced, fractional menu. First, such a diet will not be tired, and second, it is a guarantee that the body receives daily all the necessary material to him. You need to eat small portions, retaining the meals and adding 2-3 additional (snacks).
  2. a Necessary step in any weight loss program nutritionists believe cleansing modern adsorbent Enterosgel. He actively absorbs only harmful toxins in abundance enters the bloodstream through breakdown of fat deposits. These toxins provoke characteristic diet nausea, unpleasant taste in the mouth, disorders of stool, dull skin, appearance of pimples and blemishes. This sorbent is well fills the stomach, thereby creating a feeling of satiety, sucks an excess of gastric juice and enzymes that neutralize their irritant effect on the stomach wall. Let him receiving long courses in contrast to other sorbents.
  3. Fresh food. During long-term storage, almost all of them lose their useful properties, therefore it is better to buy food on a daily basis.
  4. List the basic rules of proper nutrition for weight loss cannot exist without fresh vegetables and fruits. Due to the fiber content, they improve metabolic processes and positively affect the digestive tract. And the vitamins and elements necessary for the assimilation of food and strengthen the body's defenses.
  5. To Monitor the compatibility of the products. Some of them can not be used together, as this leads to the formation of large amounts of toxins in the body.
  6. To Change the seasonal. In summer, a large part of the diet should consist of foods of plant origin, and in the winter must include products, fat - and protein-containing.
  7. Learn how to calculate the required daily calorie. The imbalance on this issue most often becomes the cause of extra inches on the hips.

the basics of proper nutrition for weight loss schemes

Place the liquid in a proper diet

Water plays a major role in the human diet. The basics of proper nutrition for weight loss includes the consumption of adequate amounts of fluid, namely – 1.5 liters per day. It is desirable to consider only plain water.

In General, opinions about whether tea and coffee are the same fluid, which is essential to man, far apart. Some say that this marketing idea was conceived in 1990-ies, when there was bottled water, and it had to advertise. On the other hand, drinks such as coffee and tea (and the first of them do not need to sign in “healthy" diet) accelerate the process of withdrawal of fluid from the body, therefore none of the systems does not receive necessary for proper operation water. However, it is best to adhere to the position that tea – an extra drink, and the common liquid – main.

You can Drink water at any time you want. The first glass should be drunk immediately after waking on an empty stomach.

the basics of proper nutrition for weight loss women

The basics of proper nutrition for weight loss in schemes

To date, developed a lot of systems, there is a huge number of recommendations from experts, a personit remains only to choose the option that best suits his lifestyle. We consider several schemes of proper nutrition, to make it easier to understand how to proceed.

The Scheme No. 1.

The meals

Menu

Breakfast

  1. Oatmeal.
  2. Mug of green tea.
  3. Apples.

Snack

  1. Drinking a Mug of fat free yogurt.
  2. Peach (2 PCs.)

Lunch

  1. Boiled rice with baked fish.
  2. Salad from tomatoes and cucumbers with the addition of flax seeds and one tablespoon of olive oil.

Snack

Fresh mashed carrots with honey.

Dinner

  1. Boiled chicken, baked in a marinade of oranges and honey.
  2. Steamed broccoli
  3. Green tea.

Scheme No. 2.

Day of week

Breakfast

Lunch

Dinner

Monday

Cottage Cheese casserole with raisins.

Rice soup with green peas and squid.

Vegetable stew.

Tuesday

Millet porridge with cottage cheese.

Oven Baked vegetables with meat.

Chicken Chinese style with boiled rice.

Wednesday

Omelette with vegetables.

Casserole with buckwheat and fish.

Fish croquettes.

Thursday

Oatmeal with nuts and fruit.

Vegetable soup with chicken.

Stuffed zucchini.

Friday

Cheesecakes.

Fish pudding.

A Steak of salmon.

In the table № 2 are not described snacks, the menu does not include even teas. This does not mean that they should not be. For snacking perfect light foods: fruits, vegetables and salads from them, milk drinks, diet cookies. About tea and plain water also important not to forget.

The Third scheme – is not a menu but only a system in which enclosed the basics of proper nutrition for weight loss.

The meal

Time

Drinks

Products

The First

8:00

It is Recommended to consume carbohydrate foods in the amount of 150 g. It may be buckwheat, rice, semolina, corn or barley porridge. You can add a Breakfast boiled egg and any vegetable/fruit.

Second

9:00-9:30

You Must drink tea, coffee or juice in an amount of not more than 500 ml.

Third

11:00

The Boiled egg and porridge (150 g)

Fourth

12:00-12:30

Water, coffee, juice or tea (500 ml).

Fifth

14:00

Water or tea (500 ml).

Mushrooms, vegetables or a salad of them (200 g), lean meat or fish/seafood (100 g).

Six

17:00

Tea or juice (0.5 l).

In the same way as in 2 hours a day: carbohydrate (200 g) and protein (100 g) food.

The Seventh

20:30

200 ml of buttermilk, milk or sour milk.

100 g of cottage cheese or other protein foods.

Calorie content of this diet is around 1300 kcal.

the basics of proper nutrition for weight loss - nutritionist

What is recommended by nutritionists for weight loss through proper nutrition?

Many people refuse Breakfast for the reason that he, in their opinion, it is possible to grow stout. This theory is necessary to dismiss, as it is the most important meal during the day, and without it it is impossible to consider the basics of proper nutrition for weight loss. Nutritionist recommends:

  1. Be Sure to have Breakfast carbohydrate foods.
  2. Do Not limit strictly the consumption of foods, even the sweet forever do not give up.
  3. To diversify the menu so that it is balanced, nutritious and not get bored.
  4. Don't starve – it is a stress to the body.
  5. To Include in your menu more fruits and vegetables.
  6. Eat citrus fruits and pineapples, as they have the ability to burn fat.
  7. To Give up fried, salty, fatty and smoked food.
  8. Do Not forget to drink plain water.

a List of fundamental rules for a correct nutrition for weight loss

The basics of proper nutrition for weight loss menu

This table shows what can be meals throughout the day.

The meal

Option 1

Option 2

Option 3

Option 4

Option 5

Breakfast

Filled with yogurt, cereal, fruit and coffee/tea.

Rice porridge with dried fruit and green tea.

Buckwheat porridge with vegetable salad and tea.

Oatmeal with baked Apple and tea/coffee.

Cheese pie, and toast with butter, juice or green tea.

Lunch

Yogurt and walnuts.

Banana and yogurt.

A Decoction of rose hips and cottage cheese.

Apple and yogurt.

Banana and yoghurt.

Lunch

Fish soup, steamed vegetables, boiled chicken breast, compote of.

Vegetable soup, goulash, mashed potatoes, juice, vegetable salad.

Dark rice, soup, cereal, baked fish, salad.

Soup, buckwheat porridge, chicken cutlet, and compote.

Cabbage soup, fish cakes, mashed potatoes, juice.

Afternoon tea

Yogurt or cottage cheese.

Toast, with cocoa, cheese.

Yogurt with figs or dried apricots.

Fruit salad, crackers.

Dried fruit with nuts and yogurt.

Dinner

Vegetable salad with fish, grilled with yoghurt.

Vegetable stew with fish and bran bread, tea.

Chicken with salad, green tea.

Vegetable stew and ham and tea.

The Steak with vegetable salad and green tea.

Method of cooking and its role in nutrition

The Main rules of nutrition for weight loss menu which was described above, also include and special methods of cooking. So, it is better to abandon the use of the pans at all, because overcooked food is bad for the stomach and liver. Perfect helpers in preparation will be a slow cooker, steamer, Aero grill and a cooking pot. You can bake foods in the oven.

the Main rules of nutrition for weight loss menu

Conclusion

Remember the basics of proper nutrition for weight loss women is easy, but the result after switching to a healthy menu will be felt very soon, and to see it not only on the figure but on the General status of health.

The gastrointestinal system plays a crucial role for the whole body, although many people don't know this. Mainly depends on the strength of the immune system, because the protective cells originate in this organ. Eat right – it means to be healthy inside and out!


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Alin Trodden - author of the article, editor
"Hi, I'm Alin Trodden. I write texts, read books, and look for impressions. And I'm not bad at telling you about it. I am always happy to participate in interesting projects."

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