The first question that challenges dieters: how to build your own diet? As you know, to get rid of too much weight, not enough exercise regularly, you need to consider your eating habits. We offer you a menu of proper nutrition for weight loss, which help you navigate when planning a diet.
10 important rules about proper nutrition for weight loss
Before a detailed description of the menu of proper nutrition for weight loss, to recall the basic rules of weight loss. This is something that is important to know everyone who loses weight!
1. To lose weight a calorie deficit, not nutrition per se. When we eat less than the body needs energy, it begins to use the reserve fund in the form of fat. This will start the process of weight loss. What, when and in what combinations to eat - all of this is not critical. If you eat a deficit of calories so you can lose weight.
2. All diets, no matter how they were called, whose purpose is to make a person eat less and to create the necessary calorie deficit. Slimming nutrition also achieved through restrictions of food you eat less nutritious foods and get rid of food debris. Usually this is enough to keep a caloric deficit, even if you don't like directly numbers the caloric content (although the right foods, you can eat a surplus and better).
3. So if you want to lose weight, do not need to eat only food: chicken, buckwheat porridge, a dish of cauliflower, no fat cottage cheese and a salad of fresh vegetables. Is not products itself contributes to weight gain, and overall too many calories.
4. Fat, flour and sweet products are very easy to create a surplus of calories, so this food is limited. But if you can fit these foods into your calorie allowance, you can eat them with no harm to weight loss.
5. However, it is better to stick to the menu of proper nutrition: no weight loss in the first place, and your own health. Remember that fast food and sweets have no nutritional value, and in addition, when used in large quantities, have a negative effect on the body.
6. Directly weight loss meal time is not critical, so you don't need to completely change your diet and routine. Just remember that the manufacturer is competent the right menu for the day helps you to eat balanced, so to reduce the feeling of hunger, to develop good food habits, improve the work of gastrointestinal tract.
7. Proteins, fats and carbohydrates will not have a significant effect on reducing weight, slimming the most important is the overall caloric intake. But these figures are an important aspect of the preservation of muscle (proteins), enough energy (carbohydrates), the normal functioning of the hormonal system (fats).
8. Products can be combined on the plate in any way, nor does it affect the process of weight loss. If you want to keep a separate food, or combine foods only a familiar way - thank you.
9. The next recommendation is only one of the most common options in the menu proper nutrition on a daily basis. You can build a menu to fit your features, not necessarily to focus on the dietary laws. If you consider calories, proteins, carbohydrates and fats, so you have free hands: weight loss simply eat inside the CFCP.
10. The breakdown of protein and carbohydrates throughout the day, the right breakfast and dinner, certain foods before and after exercise is just an additional brick in the construction of the body, but not the key. They have more meaning to the final stage of sanding the body and bring it to perfect shape.
To summarize. The issue of weight loss always comes down to diet regardless of diet and menu every day. Therefore, counting calories is the best way to lose weight, because you can't always plan meals in its sole discretion, pursuant to the rules of procedure of CFCP. Proper nutrition is an additional tool for weight loss, which will help you to change eating habits and begin to eat a balanced and health benefits.
The menu of proper nutrition for weight loss
It is important to keep in mind when menu planning, proper diet every day:
- Breakfast should be rich in complex carbohydrates for energy throughout the day.
- Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the morning.
- Dinner is desirable to make it mostly protein.
- Each meal should include fiber (fresh vegetables, bran, whole grains, fruits).
- Forget the rule not to eat after 18.00, but better to eat no later than 2-3 hours before bedtime.
- Share calories a day approximately the following proportions: 25-30% for Breakfast, 30-35% for lunch, 20-25% dinner 15-20% eating.
- 1-2 hours before exercise is best to eat carbohydrates within 30 minutes after your workout - carbs + protein.
Repeat that weight loss is the most important thing is to keep the overall calorie deficit for the day. But from the point of view of nutrition, health, energy, normal body function, and reduce the risk of breakdowns, it is better to adhere to the above rules.
Sample menu of proper nutrition for the day:
- Breakfast: Complex carbohydrates
- Second Breakfast: Simple carbohydrates
- Lunch: Protein + Carbs + Fats. The other fiber.
- Snack: Carbohydrates, low in fat
- Dinner: Protein + fiber preferably
We present several menu options nutrition for weight loss. These are just examples of the most popular and successful options for Breakfast, lunch and dinner, which are most often found in people who lose weight. You get to the menu proper nutrition every day, based on individual needs.
- Porridge with fruit/dried fruit/nuts/honey and milk (the most common variant - the oatmeal)
- Scrambled eggs with whole grain bread
- Sandwiches with whole grain bread or crackers
- Pancakes oatmeal(mix with eggs and oatmeal, and prepared in a pan)
- Smoothie with cottage cheese, milk, and banana (it is desirable to add the complex carbohydrates - bran or oatmeal)
- Whole-grain cereal with milk
- Cereals/pasta/potatoes + meat/fish
- Steamed vegetables + meat/fish
- Salad + meat/fish
- Vegetables/side dish + bean
Lunch is the preferred meal, you can choose almost any combination of ingredients to your taste.
- Vegetables + lean meat/fish
- Vegetables + cheese + eggs
- Yogurt with fruit
- Dried fruit
- Cottage cheese or yogurt
- Whole wheat bread/crackers
Options for Breakfast, lunch and dinner create your own menu nutrition every day. Calories calculated independently, based on their parts and special foods. By the way, modern gadgets, make it easy.