Strict diets are not the best helpers in the fight against excess weight: In a few weeks of half-starved existence on a monotonous menu, the hated kilograms will undoubtedly disappear, but will only return after they are liftedThe restrictions. In addition, the metabolism that has slowed down due to stress is not at all easy to accelerate again, the body ignites a protective reaction, stops losing weight. If you want to lose weight while maintaining your health, you cannot do without a well-designed diet. How to eat well to lose weight? The daily menu of a nutritionist includes all the necessary substances and vitamins.
Then the menu, competently compiled by a nutritionist for each day, will help you lose weight, as well as stay slim for many years, and prevent the development of many diseases associated with being overweight. The main provisions of the healthy nutrition menu should be learned by heart:
- To speed up your metabolism,the menu dictates that you eatat least 5 timesa day in small portions. Fractional nutrition allows the body to fully assimilate the incoming nutrients, spend energy from them on vital processes and not feel hungry. Nutritionists warn: the absence of food for more than 4 hours is subconsciously perceived as stress, a sign of accumulation of fat, so do not reduce the menu to a minimum by skipping meals;
- Half of the dishes on the menu are fresh fruit and vegetable salads.The daily intake of complex carbohydrates is mandatory, because the porridge cleanses the body and normalizes the digestive system. Fish and meat will become a source of protein, and dairy products will provide calcium and support the microflora. Don't forget the nuts, a handful a day is enough. As you can see, the menu of each day is varied;
- The correct way to cook is essential. Avoid fried foods in favor of steamed or baked foods. Let the menu be as light as possible: saladswithout mayonnaise, a minimum of salt and oil.Dinner should be no later than 8 pm, and dinner is the lowest in calories 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 necessary for the breakdown of fats, the removal of harmful substances from the body. Tea, coffee, compotes, juices diversify the menu, but these are liquid, they will not replace water;
- Make sure to count calories when making a menu for every day.At first this activity will seem boring and uncomfortable, but soon you will remember the calorie content of the foods you eat frequently and automatically control your portions. On average, to maintain the current weight, a woman needs to make a menu of 2000 kcal per day, andto lose weight, she must reduce the diet to about 1200-1500 kcal.
In the early days, the menu restrictions might seem pretty harsh, but only in the context of former food freedom. Proper nutrition quickly becomes a habit and a slimmer silhouette will become additional motivation.
Allowed and forbidden menu products
It will be much easier to create a healthy nutrition menu for every day, having a list of healthy and undesirable ingredients in front of your eyes. So the green light on the daily diet is on for the following foods:
- Diet meat, lean poultry- beef, rabbit, turkey, chicken;
- Shrimp, mussels, squid, all kinds of fish(of course salmon or halibut should be on the menu infrequently)
- Chicken eggs,boiled or steamed omelet;
- Absolutely everythingno starchy vegetables, not very sweet fruits;
- Dark rice;
- Tofu cheese;
- Milk, fermented milk productswith a fat content not exceeding 2%. Sweet yogurts, even low-calorie ones, are excluded from the menu;
- Bread,made from whole wheat flour and bran with the addition of whole grains;
- Legumes: peas, beans, lentils.
With proper preparation and small portions, all items on the list should become the foundation of your daily menu. In a separate group, nutritionists put out productsallowed conditionally, that is, infrequently, once a week:
- Vegetables with high starch content: potatoes, beets, corn. They are added to the menu only boiled;
- Sweet and hearty fruits- bananas, grapes, persimmons;
- Honey, dark chocolatecan be used as a dessert;
- Cream, sour cream, butter(10 g) will enrich the menu, but here it is important not to get carried away;
- Every now and then in the morningindulge in a slice ofhard cheese, a glass of natural juice.
Don't completely exclude these products, let the menu remain varied. Alternating high-calorie and low-calorie meals creates a so-called metabolic shift, stimulating fat burning.
Finally, let's examine the list ofcategorical food taboos from the new menu:
- Any smoked meat and pork.Very satisfactory, they contain heavy fats that are not absorbed, but are deposited in the waist;
- Bread and rollsmade from wheat flour;
- Mayonnaise, all the sauces in the storemust leave the daily menu forever;
- Milk chocolate, packaged juices.They are useless and the sugar content is terrifying;
- Sweets, salt, sugar, carbonated drinks.By rejecting them alone, you can lose noticeable weight in a month;
- Alcohol.It will cancel all efforts, due to the high caloric content and the negative effects on the body.
The number of correct menu bans was not that great. The only difficulty is that all the products in the last list are addictive, it is difficult to refuse them. But there is nothing to do, losing weight and being healthy 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 light and healthy food forever. The main thing is to observe the principle of alternation in the menu; Otherwise, the boring oatmeal will get bored on the third day and the craving for cutlets will reappear. We will have to modify the daily routine to accommodate five meals from the updated menu:
| Time | Featured Product List |
| 7: 30 breakfast | Fiber and complex carbohydrateswill provide energy for a long day. It 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 support all vital processes at the highest level: a piece of lean poultry with steamed vegetables, cottage cheese. If desired, it is allowed to replace protein with fruits or cookies; |
| 13: 00 lunch | A complete and hearty meal that should include the first and second courses. The correct soup is low in fat, with a minimum amount of potatoes and preferably without them. The garnish is cooked without salt, accompanied by a vegetable salad; |
| 16: 00 afternoon snack | It's time for a little treat: If you didn't have candy for lunch, treat yourself. Or replace dessert with low-fat yogurt on days when you're a little chill in the morning; |
| Dinner at 19: 00 | Carbohydrates ingested during this time are no longer absorbed before bedtime, so give preference to protein. |
If you really want to eat at night, you can drink a glass of kefir or low-fat yogurt, this menu is not prohibited. It is not worth eating kefir with cookies: having decided to eat only one, it is very difficult to refrain from supplementation, and there the process risks becoming uncontrollable.
The so-called"night zhor" is enemy number one,it is very difficult to lose weight. And do not forget to drink clean water, now it is your best friend.
Weekly Nutritionist Menu
To make it easier for you to create a menu for every day, here is an example developed following the advice of a nutritionist and helping you lose weight. Take it for reference and gradually supplement with light, healthy meals.
Monday
- Oatmeal with a tablespoon of jam, unsweetened tea;
- Banana puree for babies 200g;
- Mushroom soup, chicken fillet + cabbage salad with tomatoes and radishes;
- A package of low-fat cottage cheese, orange;
- Curdled milk.
Tuesday
- Buckwheat steamed with boiling water overnight + steamed vegetables, dried fruit compote;
- 2 green apples;
- Cold borscht, steamed veal + fresh sliced vegetables;
- 3 Large cod fillet baked in foil, grapefruit;
- ZKefir 1, 5%.
Wednesday
- Rice + vegetable stew;
- Dessert of 50g of walnuts with a tablespoon of honey;
- Sorrel cabbage soup, boiled turkey + 3 baked potatoes + fresh cucumber;
- Two hard boiled eggs + cheese sandwich;
- A large glass of plain yogurt.
Thursday
- Durum wheat spaghetti mixed with 100 g of fat-free cottage cheese;
- Banana + dark chocolate wedge;
- Beef broth with croutons, steamed veal + stewed cabbage;
- 200 g of seafood cocktail;
- A cup of milk baked with honey.
Friday
- Lentils with boiled fish;
- Two peaches or a banana;
- Ukha, a large bowl of vegetable salad garnished with sour cream;
- Grilled chicken fillet, fresh cucumber and tomato salad;
- Omelette with 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 multi-cooker with green beans;
- A package of cottage cheese + a tablespoon of fruit jam;
- Curdled milk.
Sunday
- Cauliflower stewed in a pan with onions;
- Fruit salad with yogurt dressing;
- Vegetable soup, boiled beef + beans with tomato sauce;
- 150 g of low-fat cheese;
- Half a liter of kefir.
When counting on losing weight, you shouldn't just rely on a menu of proper nutrition: nutritionists recommend spending at least a couple of hours every day in moderate physical activity: walking at an average pace, cycling, swimmingand working out in the gym.