How To Make Proper Nutrition: A Menu For Weight Loss
Tags: Diet, Weight Loss Tips, Weight Loss, Nutrition, Health

How To Make Proper Nutrition: A Menu For Weight Loss divinewriterrahsya Jun 17·6 min read

It is impossible to constantly sit on diets, periodically arranging belly festivals. Failure to follow the principles of proper eating behavior leads to health problems — metabolic disorders, diseases of the endocrine system and gastrointestinal tract. Therefore, many losing weight eventually switch to proper nutrition. It helps to maintain body weight at a certain level without stress and hunger strikes.

Article content.

1. Principles of proper nutrition

2. Daily caloric intake

3. Menu options for every day

4. Breakfast options

5. Lunch options

6. Dinner options

7. Snack options

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Healthy and healthy food helps you stay slim for life. This is what nutritionists and fitness trainers say. Adhering to the principles of proper nutrition is not difficult. The main thing is to thoroughly understand the basic rules of a balanced diet, make an approximate menu for several days. In this scenario, weight loss is slow but safe, and the lost pounds do not return.

Principles of proper nutrition.

Many people have heard the main theses of proper nutrition on TV, from attending doctors and people leading a healthy lifestyle. To reduce body weight without harm to health and keep the results, you need to adhere to the following rules::

Eat often, but in small portions. Food is better absorbed, and the feeling of hunger does not arise if you take it in small amounts 5-6 times a day. The optimal interval between meals is 2-3 hours. Fasting or skipping meals is not recommended. Otherwise, the metabolism will slow down, and the problem areas will become more pronounced.

Avoid fast carbs. Sweets and baked goods only temporarily satisfy your hunger. After eating sweets or sweet rolls, you will want to eat again in an hour. This will lead to an increase in the daily caloric content, weight gain, and the appearance of cellulite.

Make breakfast dense and dinner light. The metabolism slows down in the evening. Therefore, the last meal should be low-calorie and easily digestible. Nutritionists recommend eating sour-milk products for dinner — cottage cheese, kefir, yogurt. Alternatively, lean meat or fish, cooked or steamed.

Make time for physical activity. Even with a balanced diet in the absence of motor activity, weight gain occurs. To maintain a slim figure, it is enough to walk more often, do aerobics for 30-40 minutes several times a week. Cardio exercises will help maintain muscle tone, improve the functioning of the cardiovascular and respiratory systems.

Take into account the amount of protein, fat and carbohydrates, vitamins and trace elements. It is difficult and difficult to make accurate calculations, but it is necessary to determine at least approximately the content of useful substances and nutrients in food.

Proper nutrition is a lifestyle. You need to stick to it constantly, and not for 2-4 weeks or several months.

It is necessary to take a closer look at the main nutrients-proteins, fats and carbohydrates. They are contained in every product. If you follow the principles of proper nutrition, you need to maintain a balance of these elements. Otherwise, the body will need to make up for the lack of useful substances after some time.

Protein plays an important role in building a balanced diet. They are involved in muscle growth and development. Therefore, professional athletes lean on protein products. For a person who only wants to keep in shape, 1 gram of protein per 1 kg of body weight is enough.

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To create relief and accelerate the growth of muscle mass, athletes not only consume a maximum of protein foods, but also drink protein shakes.

You can not completely give up fat in order to lose weight quickly. Deficiency of this nutrient leads to exhaustion of the nervous system, weakening of the heart muscle. The skin becomes dry and sensitive, and during the day losing weight is tormented by a feeling of weakness. The norm of fat consumption is 1.1 grams per 1 kg of body weight.

Carbohydrates are a stumbling block for losing weight. Most people try to reduce the amount of this nutrient in the diet, forgetting that it is carbohydrates that give the body energy. The daily rate varies from 4 to 8 grams per 1 kg of body weight.

The amount of protein, fat, and carbohydrates is calculated individually, depending on gender, age, and level of exercise.

Daily caloric content

Many losing weight make a diet based on the daily caloric content. This is a very conditional indicator, which is calculated individually. To determine the norm of calories consumed, it is necessary to take into account gender, age, height, and initial body weight.

It is unwise to rely only on the daily caloric content when making a proper nutrition menu. You can calculate the number of calories that come with food, but subtract from this indicator their consumption during physical exertion is problematic.

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Even sleeping or working at a computer in the office takes energy away from the body.

For slow and safe weight loss, nutritionists recommend reducing the approximate daily caloric intake by 10-20%. For example, a 30-year-old woman who works in an office and does not exercise, it is enough to consume 1800 kcal every day (the ratio of height to weight is 170/75) in order not to gain too much. If she needs to get in shape, she will have to reduce the number of calories to 1400 per day. Weight loss will be rapid if you reduce the caloric content by 30-40% and add physical activity. However, in this case, the probability of failure from the diet, deterioration of health increases.

You can calculate your daily calorie intake using online calculators and apps for losing weight.

Daily menu options

It will be easier to stick to proper nutrition if you make several options for basic meals and snacks. Take advantage of the following ideas and create a balanced menu to maintain a slim figure.

Breakfast Options

oatmeal or rice porridge, fruit salad, tea or coffee without sugar;

omelette of 2-3 eggs, vegetable salad, tea or coffee;

low-fat yogurt, fruit, sugar-free coffee, black or green tea;

cottage cheese casserole with added fruit, tea.

Lunch options

vegetable soup, lean meat or steamed fish, vegetable side dish;

borscht, baked meat, boiled potatoes, vegetable salad, compote;

fish soup, steamed fish with vegetable or cereal garnish, salad, a glass of juice.

Dinner Options

steamed meat or fish, vegetable salad, tea;

stew or casserole of vegetables, a portion of lean meat or fish, tea;

cottage cheese with kefir, favorite fruit, tea.

Snack options

low-fat cottage cheese, yogurt or kefir;

fruit or berries;

nuts and seeds;

low-fat cheese.

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Fruits and vegetables with proper nutrition should be consumed fresh.

Having built your diet according to these principles, you can easily get rid of extra pounds, keep the results. Weight loss will occur without stress, as you do not have to strictly follow the menu, calculate products by grams. Periodically, you need to track your daily caloric intake and arrange fasting days no more than once a week.

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