A proper diet for weight loss

a proper diet for weight loss

There are many different diets, but all work not as I would like. Often people with problems: or diet so scarce, that you don't want it to be a long time to sit, or efforts to damage a minimal effect, which later disappears, the desire to continue to eat so long period of time. And there is a failure. What to do?

It is possible to lose weight in a correct diet

If you eat properly and follow a healthy lifestyle, does not even need his figure, from the time that this same food helps to reduce the excess weight and the maintenance of health.

In this article will be considered a proper diet, below is a table of products that promote weight loss, and given different menus, which help to maintain the balance between the rich and calorie-reduced products.

To lose weight with proper nutrition, there is no need to do violence upon themselves and to deprive themselves long-term favorite dishes. It can be consumed products, the usual in particular, the right combination and forget the sense of hunger.

For this food, which has led to the expected result, it is necessary to respect some rules:

  • count the number of calories consumed products;
  • check the composition of food products;
  • prepare the food properly;
  • respect the day.
what is the correct power supply

Being on a proper diet can be at times allow also prohibited the food in small quantities. This approach helps to reduce the thrust, cakes, chips and other similar products, because there is a ban on categorical. You only need to understand that junk food should be, sometimes less, useful.

But this power does not favor a too drastic loss of weight, since the reduction of calories is only 500 calories per day. And this means that the reduction in weight is only 1.5 kg or 2 kg per month.

But if to this diet add another and the sport, live significantly. In this case, it is possible to lose weight 7-8 kg in a month.

Can you lose weight on infant feeding

A proper diet can be attributed, and infant foods. Boiled vegetables, meat or a fruit smoothie very well, they help to reduce the weight because quickly absorbed by the body.

The benefits of a diet on foods for children may be attributed not only the speed of weight loss, but also the convenience of having eaten a meal. After all, it is not necessary to engage in the preparation of these foods, you can simply open the jar and enjoy the taste in every moment of the day. Well, if you have enough time to cook yourself, you only need to boil, and then grind in a puree of food.

But in a diet, there are drawbacks. One of which is a small amount of fiber. Then, when a diet for more than a week, you need to include in the diet green vegetables. Another disadvantage is the minimum range of dishes. So that this type of diet may soon become bored.

lose weight child's diet

How to eat to lose weight (principles of correct diet)

Better to give preference boiled food with low fat content. Raw vegetables and fruit you can eat in unlimited quantities, as too few calories.

For example, cucumbers or tomatoes you can eat also in the evening, to quench the sense of hunger. But the fried, grease and flour it is better to exclude from the diet, the products are very heavy for the organism and contribute to its load, the formation of bad cholesterol.

To make it easier to understand how much you need to eat products for weight loss, it is necessary to count all the calories consumed in the day and take away from this number 30%. The resulting sum is exactly the amount of calories, which will not cause obvious discomfort and promote weight loss of 1-2 kg per month.

Diet slimming

The process of weight loss is in great part depends not only on the choice of the products, but also by the power mode. In addition to the traditional breakfast, lunch and dinner are solved snacks, but they must at least be high-calorie. Best for this form of raw fruits and vegetables.

The food intake is better to do it in a moment, so:

  1. Breakfast – 7-9 am. In this moment is better than a savory polenta, raw vegetables, scrambled eggs. Drink can be tea, yogurt or fruit juice.
  2. Lunch – 11-12 days. For a snack are ideal pasta dishes or fruit and yogurt.
  3. Lunch – 13-15 days. For a complete meal is a suitable protein food and carbohydrates, because they are in a moment of well-digested. You can eat bread, all kinds of cereals, vegetables, and whole wheat pasta.
  4. Snack – 16-17 days. After a hearty lunch, usually, at this time we do not want to, but if you want you can eat the berries or fruit and drink fruit juices, yogurt, or simply water.
  5. Dinner – 18-20 in the evening. Dinner better than protein foods and vegetables, fish, chicken, vegetables or fruit salad, yoghurt, a saucepan. But potatoes, cereal, and pastries in this to time to eat, it is not possible.
the basics of proper nutrition

List of products for proper nutrition and weight loss at home

It was easier to navigate, which can be consumed with a proper diet and what does not there are tables of useful products. In them is indicated the number of calories and the nutrient ratio. These tables help to orient in the choice of a product for a meal or a snack.

What foods should I eat to lose weight

Terracotta productsThe amount in grams and mlFatCarbohydratesProteinsKcal
Ricotta cheese low-fat1001,853,3418,02101
Yogurt 0,1%500,058,521,2438
Hercules301,8518,553,68105
Milk 1,5%1001,54.72 in2,9244
Chicken fillet1702,1239,24188
The buckwheat501,71To 35.746,63172
Pepper1000,316,040,9826
Onion1000,0810,120,9142
Green beans1000,227,571,8233
Sunflower oil3013,61120
Egg yolk1 pcs4,520,622,7155
Egg protein3 pcs0,180,7110,7851
Tomato1 pcs0,244,831,0922
Cucumber2 pcs0,3410,881,9645
Olive oil3013,52119
Banana1 pcs0,3826,941,28105
Cod3002,4151,55244
Figure501,1138,363,92172
Green pea500,196,852,6238
Salmon15022,6431,18338
Whole wheat Pasta500,6635,245,52169
Pie with ricotta2008,8520,4824,01260

Almost all fruit and vegetables have the minimum number of calories, then you can safely eat at any time. From them it is possible to replace any products, or use as a snack.

What foods to eliminate to lose weight

In any diet, it is important to exclude harmful food products, in which too much fat, sugar and simple carbohydrates. Carbohydrates are dangerous because they quickly absorbed in the body, increasing blood sugar.

But the sugar the same decreases rapidly, and then through time again, like to eat, and that causes the craving for food. In a balanced diet, sugar should be almost at the same level.

The most harmful products, which need to be avoided for weight loss:

  • fries;
  • fat cakes and desserts made with cream;
  • hamburger;
  • sausages and cured meats;
  • salted nuts;
  • alcohol;
  • chocolate;
  • the pizza;
  • white bread;
  • sweetened cereals;
  • white flour dough with cheese.

Food diary for weight loss: how to conduct properly

To get to know their weak points, it is possible to have a food diary, that will help you to check the reception ate the day of food and regulate the right approach to weight loss.

There are different types of the journal of nutrition, but are all reduced to one – to provide convenience for the control:

  1. Keeping a journal is like a notebook, and in an electronic version.
  2. The registration should do it every day, best immediately after a meal.
  3. It is necessary to specify the time of the meal.
  4. For your convenience you can make a table, in which is written the amount of food, calories, the presence of proteins, fats and carbohydrates (as shown in the table).
  5. The amount of food it is better to specify in grams and millilitres.
  6. The calculations of calories and fat, help to make certain programs.
  7. Diary need to have always with itself.

The nutrition program for weight loss

There are many programs of nutrition for weight loss. It all depends on the style of life, sport, individual preferences and ability to comply with the rules of the program. The basis of almost every program put on the respect of the modalities of power and control of consumer products.

The power supply must necessarily adapt to the routine of the day. For breakfast and lunch you can eat enough calorie foods with carbohydrate content, and at dinner it is best to consume a low-calorie protein meal.

You also need to consider days of physical activity. If you plan to low physical activity, and the number of calories should be reduced. And when you increase the load it increases the calorie intake.

Please note! Any nutrition program for weight loss works best, sometimes, if you do sports. After the best training is not less than 30-40 minutes. the Products should contain fiber and protein.

The Menu of proper nutrition to lose weight in a month

This type of diet for the month of need a sufficient number of products with protein content. Calculate its simple: proteins need more grams, how many kilograms weighs the woman. Then this number is multiplied by the coefficient 3.3. Consume quantity received, it is necessary for 2-3 times during the day.

the menu of proper nutrition

Necessarily need to eat more fruits and vegetables, drink fruit juices and herbal teas. Sugar's worth of dried fruit and bread – bran. Liquid to drink about 2 litres of water per day.

Three meals a day for weight loss

Daily Volume of food must be divided for 3 times. The following menu is possible to consume the breakfast, lunch, and dinner. Depending on the end of the week or for a month, is made menu, to choose for themselves 2-3 plates, which they replace every day depending on their calorie content.

The breakfast (proper nutrition for weight loss)

  • 50 g of cereals (oats, buckwheat, rice, barley, wheat),
  • 50 g of boiled fish,
  • 50 g of boiled chicken meat,
  • 150 g of lettuce,
  • fruit salad,
  • 30 g of granular bran,
  • 100 g of cottage cheese 0% fat.

To drink you can choose the 150 ml of fruit juice, tea, coffee with milk, or composed.

Useful lunch (proper nutrition for weight loss)

  • 150 g of cooked or stew meat (you can also the flesh of a pig) or 150 g of fruits of the sea.
  • 200 g of salad with a tablespoon of vegetable oil or 150 g of vegetable stew.

Useful dinner with a proper diet for weight loss

Necessarily eat 30 g of granular, bran, and 200 g of vegetables or fruit. Drink a can of low-fat yogurt, yogurt or tea. You can eat boiled vegetables, fillets, poultry or lean meat – boiled or baked. But not more than 50 g.

If the food, eaten at breakfast or lunch, it is not sufficient, it is possible to have lunch or a snack, eat fruit or dried fruit and drink fruit juice, tea or yoghurt.

Happy hour on the correct slimming diet

Often many fail to lose weight despite the fact that, as it seems, little to eat. But often these people do not consider snacks. As a general rule, the diet does not deny snacks, but you need to understand that the food in this moment must be the most low-calorie – fruit, vegetables, yogurt 0%, fruit juice, dried fruit.

But that's not snacking on chocolates, chips or burgers. This is not a healthy food and it will not benefit you.