Menu of proper nutrition for weight loss: how to diet

The very first question that challenges dieters: how to build your diet? As you know, to get rid of excess weight, is not enough to exercise regularly, you need to rethink your eating habits. We offer you a menu of proper nutrition for weight loss, which helps you to navigate when planning your diet.

menus for weight loss

10 important rules for the proper diet for weight loss

Before proceeding to a detailed description of the menu of proper nutrition for losing weight, to remind you of the basic rules of weight loss. That is what is important to know everyone who loses weight!

1. Lose weight by the deficit of calories, not diet per se. When we eat less than the body needs for 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 you eat – all of this is not critical. If you eat a deficit of calories, then you will lose weight.

2. All diets, no matter how they were called, intended to make a person eat less and to create the necessary calorie deficit. A weakening of the diet is also achieved due to the limitations in food: eat less high calorie foods and getting rid of the "food garbage". Usually it is enough to keep the caloric deficit, even if you do not consider directly the number of the calorie content (although with the right food you can eat with excess and better).

3. So, if you want to lose weight, there is no need to eat only the right food: chicken, buckwheat porridge, a dish of cauliflower, not fat cheese and salad from fresh vegetables. Not products in themselves contribute to weight gain, and the overall excess of calories.

4. Grease, flour and confectionery products are very easy to create a surplus of calories, then that food must be limited. But, if you can fit these foods into your calories, however, you can eat with them no evil for weight loss.

5. However, it is better to stick to the proper diet: it is not about losing weight in the first place, and for his health. Remember that fast food and sweets have no nutritional value and, moreover, when used in large amounts have a negative impact on the body.

6. Directly for weight loss meal time is not critical, so you don't have to completely change your diet and routine. Just remember that the preparation of competent the right menu for the day helps you to eat balanced, so to reduce the feeling of hunger, to develop good food habits, to improve the work of the digestive tract.

7. Proteins, fats and carbohydrates do not have a significant impact on reducing weight, weight loss of the most important is overall calories. But, these figures are an important consideration for preservation of muscle (protein), enough energy (carbohydrate), the normal functioning of the hormonal system (fat).

8. The products can be combined on the plate in any way, it also does not affect the process of weight loss. If you want to hold a special food, or combine foods only known way – please.

9. The following recommendation is only one of the most common options menu proper diet every day. You can build a menu to suit your features, you don't have to focus on the "dietary rules". If you believe that the calories, protein, carbs and fats, then you will have a free hand: for weight loss simply eat within the calories, protein, fat and carbohydrates.

proper food for weight loss

10. The distribution of protein and carbohydrates throughout the day, proper breakfasts and dinners, certain types of food, before and after a workout is just an additional brick in the construction of the body, but by far not the key. They are more relevant in the final stage of sanding the body and bring it to perfect form.

To pull it all together. The issue of weight loss always comes down to diet, regardless of diet and menu for each day. That is why counting calories is the best way to lose weight, because you can plan your meals on your own in the framework of the calories, protein, fat and carbohydrates.

Proper nutrition is an additional tool for weight loss, which will help to change dietary habits and start to eat a balanced and health benefits.

Menu of proper nutrition for weight loss

What is important to remember when compiling the menu on the right diet for every day:

  • Breakfast should be rich in complex carbohydrates for energy for the whole day.
  • Fast carbohydrates (sweets, desserts, dried fruits) are best consumed in the morning.
  • Dinner, it is desirable to make the most protein.
  • Each meal should contain fiber (fresh vegetables, bran, whole grains, fruit).
  • Forget the rule "do not eat after 18.00," but better to eat no later than 2-3 hours before bedtime.
  • Distribute the calories of the day in about the following proportions: 25-30% for Breakfast, 30-35% for lunch, 20-25% dinner 15-20% eating.
  • 1-2 hours before a workout best to eat carbohydrates within 30 minutes after your workout – carbs + protein.

Reiterate that the loss of hair is the most important thing is to keep the General deficit of calories a day. But, from the point of view of diet, health, energy, normal body function and to reduce the risk of defects, it is better to follow the above rules.

Sample menu of proper nutrition for the day:

  • Breakfast: Complex carbohydrates
  • Second Breakfast: Simple carbohydrates
  • Lunch: Protein + Carbs + Fat. Be sure to fiber.
  • Afternoon snack: Carbs, little fat
  • Dinner: Protein + fiber preferably

We present several options to menu diet for weight loss. These are just examples of the most popular and successful options for Breakfast, lunch and dinner, which are often found in weight-loss. You can have a menu of proper nutrition for each day on the basis of the individual needs.

Breakfast:

  • 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
  • Pancake from oats (a mixture of eggs and oatmeal and fry in a skillet)
  • Drink cheese, milk and a banana (it is desirable to add the complex carbohydrates – bran or oatmeal)
  • Whole-grain cereal with milk
menu

Lunch:

  • Cereal/pasta/potato + meat/fish
  • Cooked vegetables + meat/fish
  • Salad + meat/fish
  • Vegetables/side dish + bean
  • Soup

Lunch is the most "affordable" meal, you can choose almost any combination of ingredients to your taste.

Dinner:

  • Vegetables + lean meat/fish
  • Vegetables + cheese + eggs
  • Cheese
  • Yogurt with fruit

Snack:

  • PP-baking
  • Nuts
  • Fruit
  • Dried fruits
  • Cheese or yogurt
  • Whole wheat bread/crackers

Of options for Breakfast, lunch and dinner create your own menu diet every day. The calories are calculated independently on the basis of their parts and certain foods. By the way, modern gadgets make it easy enough.

25.12.2018