Proper diet for weight loss

proper diet for weight loss

There are many different diet, but it does not work as you would like. Often, people are faced with problems: either the diet is so poor that you do not want to sit a long time or efforts give so minimal effect, as a result I lost the desire to continue to eat for a long time. And there is an error. What should I do?

Is it possible to lose weight with a proper diet

If you eat properly and follow a healthy lifestyle, you will not have to think about her figure, such as eating itself helps in reducing the excess weight and maintain health.

In this paper we treat proper diet, the table of products that contribute to weight loss and get a different menu that will help to maintain the balance between rich and low-calorie products.

To lose weight the proper diet, it is not necessary to do violence on themselves and to deprive themselves of a long-term favorite dishes. You can use the known products in a correct combination and forget the hunger.

That such a diet led to the expected result, you must follow some rules:

  • calculate calories of consumed food;
  • if you want to check the composition of food;
  • preparing food properly;
  • to honour the day.
what is a healthy diet

That is the correct diet can sometimes afford even the prohibited food in a small amount. This approach helps to reduce the cravings for cake, chips and other similar products, because there is no categorical prohibition. You just need to understand that junk food should be significantly less than in the help.

But such food does not contribute to weight loss too drastic reduction in calorie intake is only 500 calories a day. This means that reducing weight is only 1.5 kg or 2 kg in a month.

But, if this diet, if you want to add more sports, the result is significantly increased. In this case you can even lose weight by 7-8 kg in a month.

You can lose weight on baby food

The weight of it can be attributed to baby food. Cooked vegetables, meat or fruit puree very well reduce weight as quickly absorbed into the body.

The advantages of the diet on children's diet can be attributed not only to rapid weight loss, but also the ease of use of the food. It is not necessary that preparation of such a food, you can just open the jar and enjoy the taste in each moment of the day. Well, if you have enough time for cooking, you just need to boil and then mash into a puree your favorite foods.

However, this diet has its own disadvantages. One of which is a small amount of fiber. Therefore, with a diet for more than a week, you need to include in your meals green vegetables. Another disadvantage is the minimal selection of dishes. So this diet can soon become boring.

lose weight on baby food

How to eat to lose weight (basics of nutrition)

It is better to prefer cooked foods with low fat content. Raw vegetables and fruit that can be eaten in unlimited quantities because they have too few calories.

For example, cucumbers or tomatoes you can eat also in the evening to satisfy your hunger. But fried, fatty and starchy foods, which are better excluded from the diet, as the products are very difficult for the organism and contribute to its load, the formation of harmful cholesterol.

For easier understanding of how much you need to eat foods for weight loss, you must count all calories consumed for the day and of this amount, 30%. The resulting amount is the amount of calories that will not cause obvious discomfort and will help to reduce weight by 1-2 kg per month.

Diet for weight loss

The process of weight loss largely depends not only on the selection of products, but also from the diet. In addition to the traditional Breakfast, lunch and dinner, snacks are permitted, but must be a minimum of calories. It is best suitable for that raw fruits and vegetables.

Diet is best done at this time:

  1. Breakfast – 7-9 am. In the meantime, it is better to eat unsweetened cereals, raw vegetables, scrambled eggs. You can drink tea, yogurt or juice.
  2. Lunch – 11-12 days. For this snack is the perfect first course or fruit, yogurt.
  3. Lunch 13-15 days. For a full dinner suit protein and carbs, as they are in this time of well-digested. You can eat bread, various cereals, vegetable dishes and pasta from whole grains.
  4. Afternoon tea is 16-17 days. After a hearty lunch, usually at this time is not desirable, but if you want to, you can eat the berries or fruit, and beverages, juice, yogurt, or just water.
  5. Dinner and 18-20 in the evening. Better to eat protein foods, vegetables and fish, chicken, vegetables or fruit salad, yogurt, pudding. However, potatoes, cereals and candy at this time does not apply.
the basics of proper nutrition

List of foods for good nutrition and weight loss at home

To make it easier to navigate, which can be used with a proper diet and what is not, there are tables of useful products. Indicate the number of calories and ratio of nutrients. In the following table to help you navigate in choosing any product for a main meal or a snack.

What foods you need to eat to lose weight

Products, cookedThe quantity in g or mlFatCarbohydratesProteinKcal
Cottage cheese1001,853,3418,02101
Yogurt 0.1% of500,05From 8.521,2438
Hercules301,8518,553,68105
Milk 1,5%1001,54,72Of 2.9244
Chicken1702,1239,24188
Buckwheat501,7135,74From 6.63172
Pepper1000,31From 6.040,9826
Bow1000,0810,120,9142
Green beans1000,227,57Of 1.8233
Sunflower oil3013,61120
The yolk of the egg1 PC.From 4.520,62From 2.7155
Egg protein3 Pcs.0,180,7110,7851
Tomatoes1 PC.0,244,83From 1.0922
Cucumber2 PieceWith 0.34Since 10.881,9645
Olive oil3013,52119
Banana1 PC.0,3826,941,28105
Pollack3002,4151,55244
Figure50A 1.1138,363,92172
Peas500,196,852,6238
Salmon15022,6431,18338
Pasta, whole-grain500,6635,245,52169
Casserole cheese2008,8520,4824,01260

Almost all fruits and vegetables have a minimal amount of calories so that you can safely enjoy in every moment. Also they can replace any product, or for use as snacks.

What food to eliminate to lose weight

With any diet it is important to exclude harmful foodswith too much fat, sugar and simple carbohydrates. These dangerous carbohydrates that are quickly broken down in the body, thereby increasing blood sugar.

But this sugar also decreases rapidly, so time after time again hungry, which causes biting. In balanced diet the sugar should be almost on the same level.

Some of the most harmful foods to avoid when losing weight:

  • chips;
  • fatty cakes and cream cakes;
  • pets;
  • sausages;
  • salted nuts;
  • alcohol;
  • chocolate;
  • pizza;
  • white bread;
  • sweet cereals;
  • pasta made with white flour and cheese.

Food diary for weight loss: how to keep

To know your weaknesses, you can start a food diary which helps to monitor reception of the ate for food day and adjust the right way for weight loss.

There are different types of food blogs, but they all boil down to one thing – to provide ease of control:

  1. To keep a diary in a notebook or in electronic form.
  2. Recording should be done every day, preferably immediately after a meal.
  3. Be sure to indicate meal times.
  4. For comfort, you can the table, where will be recorded the amount of food, calories, protein, fat and carbohydrates (as shown in the table).
  5. The amount of food it is better to specify in grams and milliliters.
  6. Counting calories and amount of fat will help, to software.
  7. The diary should always carry with you.

Diet program for weight loss

There are many diet programs for weight loss. It all depends on the lifestyle, sport, individual preferences and ability to comply with program rules. On the basis of almost every program is in accordance with the diet, control of food consumption.

Food definitely need to change the daily routine. For Breakfast and lunch you can eat quite high-calorie food with carbohydrates, and for dinner it is better to consume a low-calorie protein in the food.

It should also be taken into account daily physical activity. If you plan to low physical activity, and the number of calories must be reduced. While increasing the load increases the intake of calories.

Please, note! Every diet program for weight loss works significantly better if you sport. After exercise, eat better not less than 30-40 min. Products should contain fiber and protein.

Menu right diet for weight loss for the month

For such food in a month, you need to eat enough food with protein content. For the calculation is simple, the protein you need so many grams, how many kilograms weighs the woman. Then this number is multiplied by a factor of 3.3. For use, the resulting amount should be 2-3 times a day.

menu diet

Definitely need to eat more fruits and vegetables, drink juices and teas. The sugar is dried fruit, bread and bran. Liquid to drink about 2 litres a day.

Three meals per day for weight loss

The daily amount of food should be divided into 3-fold. The menu below can be consumed for Breakfast, lunch and dinner. Depending on the week or month menu, select 2-3 dishes, which are replaced daily in accordance with their calorie content.

A healthy Breakfast (a healthy diet for weight loss)

  • 50 g porridge (oat, buckwheat, rice, barley, wheat),
  • 50 g cooked fish,
  • 50 g cooked chicken meat,
  • 150 g vegetable salad,
  • fruit salad,
  • 30 g granulated bran,
  • 100 g cottage cheese 0% fat.

Of drinks that you can choose from 150 ml of juice, tea, coffee, milk or fruit compote.

A healthy lunch (healthy diet for weight loss)

  • 150 g of boiled or stewed meat (including pork) or 150 g of seafood.
  • 200 grams of lettuce with a spoon of vegetable oil or 150 g stewed vegetables.

A healthy dinner diet for weight loss

Be sure to eat 30 grams of granulated bran, sharps and 200 g vegetables or fruit. You can drink low-fat yogurt, yogurt or tea. You can eat cooked vegetables, fillet of poultry or lean meat, boiled or baked. But not more than 50 g.

If food is eaten at Breakfast or lunch, is not enough, you can lunch or snack to eat fruit and dried fruit and drink juice, tea or yoghurt.

Snacking on the right foods for weight loss

Often, many cannot lose weight despite the fact that they think they don't eat much. But often these people do not take into account snacks. As a rule, diets do not deny the bite, but you need to understand that food at this time should be as low in calories – fruits, vegetables, yogurt 0%, juice, dried fruit.

But we must not eat chocolate, crisps or burgers. This is not healthy and will not benefit.

10.08.2018