Today everyone has a healthy diet. The menu for weight loss is easy to make yourself, if you know the basic principles of our body.
With some certainty, we can say that life on Earth is improving in a qualitative way. So, if a hundred years ago, most of the planet suffered from malnutrition, today about the same proportion of people suffering from excess weight. Industrial development resolved the food shortage by creating a host of synthetic food products.
Industrial Food and Health
Unfortunately, quantity is not always directly proportional to quality. Eating industrial meat and dairy products, flour and sweets, people quickly lose their natural appearance. Unfortunately, these products are difficult to relate to the concept of “healthy eating”.
The slimming menu, whoever makes it, will not include those products that are in the consumer basket of most of us. Only those who play sports or pay attention to their appearance know how to eat in order not to gain unnecessary weight. The rest are guided by commercials and their own passion for junk food in the form of chips, sweets, soda and goodies from McDonald's.
How to eat right?
You do not need to be a genius to understand what is “good” and what is “bad”. If in doubt, pay attention to the origins, to the natural course of events. Modern people are completely confused about what a healthy diet is.
The menu for weight loss can be safely called an example of how to eat. If we just ate something that is close to our body every day, there would be no problems with obesity. But we do not hear the voices of nature, but heed the advertising. In addition, we have lost the taste for simple food, it seems to us tasteless without sodium glutamate and corn syrup.
What would a person eat if he lived in nature and if he did not have the opportunity to visit shops? Such a diet would be the most faithful.
Separate the truth from the chaff
Any table of products will show you the calorie content of a particular type of food, but this is not a determining factor in creating a healthy diet. Yes, counting calories makes sense for those who want to lose weight, but the ratio of nutrients means a lot more. It does not matter if you are interested in nutrition for weight loss for girls or for men, remember that all food, figuratively speaking, consists of proteins, fats and carbohydrates. Obtaining all three types is a condition of normal life, but a shift towards any of these nutrients leads to health problems and fat gain.
For many people, most of their diets are fats and carbohydrates. All sweets, fast food, pizza and chips are an example of such a ratio, which is very harmful. In addition, as we said above, getting more nutrient than necessary is also a deviation. As practice shows, the shift in the diet of modern people occurs in the direction of carbohydrates.
What is what of nutrients
All nutrients are important for the life of the body. Nevertheless, the functions between them are figuratively distributed as follows: protein (protein) is the building material of cells, it is responsible for fermentation, fats are also a building material and are necessary for the health of hair and nails. Carbohydrates give us energy. The table of products makes it possible to find out how much of a particular macronutrient is contained in one or another form of product. There are approximate consumption standards.
So, protein needs to be eaten from 1 to 2 grams per kilogram of your dry weight (that is, without fat), fats need from 0.5 to 1 gram and about 25-40 grams we need carbohydrates. That is, characterizing a healthy diet, the menu for weight loss is expressed by the chemical formula and has clear values of the body's need for nutrients.
What to eat to lose weight
We figured out the numbers, now we will talk more specifically about what dishes can be attributed to the concept of "healthy diet for weight loss." Recipes are not very difficult, in addition, you do not need to purchase expensive products. Here are some foods that can be used as the basis for a diet — eggs, lean meats and poultry, all kinds of fish, vegetables and fruits.
Fish under a nut crust
You will need fish of any grade 300-400 grams, ½ cup pine nuts, 1 egg, 1 tablespoon of flour, salt. Clean the fish from bones and skins, dip in a panir (a mixture of flour and eggs). Grind nuts with a rolling pin. Sprinkle the fish with nuts and fry on both sides in a pan.
Side dish of vegetables
You will need 300 grams of broccoli, 150 grams of cauliflower, 1 tomato, 1 carrot. Carrots and tomatoes need to be cut into cubes, sort cabbage into inflorescences. Preheat the pan, pour oil. Fry the carrots for about 5 minutes, then add the tomato and cabbage. Stew vegetables for about 15 minutes under a closed lid over medium heat.
Meat Souffle
You will need: low-fat minced meat (350 grams), 2 egg whites, spices. Beat the cooled proteins at a high speed mixer with salt, bring them to a state of thick foam. Insert the foam into the minced meat, then place the mass in a silicone mold and bake in the oven for thirty-five minutes.
Curd unsweetened cheesecakes
Low-fat cottage cheese, 3 protein, 1 yolk, dill, salt. Combine the ingredients with a mixer. Lubricate the pan with a small amount of oil and spoon into the cheesecakes. Bake them, frying for three minutes on each side.
Mashed soup
Broccoli (250 grams), potatoes (1 tuber), carrots (1 piece), salt. Washed and peeled vegetables set to cook. Fifteen minutes after the water boils, remove the vegetables from the saucepan, cool. Grind the vegetables in a puree using a blender, adding vegetable broth.
Lose weight in a week
What should be the nutrition for a week for weight loss? You can use the recipes above.
Such dishes are tasty and healthy, and also have good energy value. For breakfast, you can cook omelet, fry fried eggs or take a serving of cottage cheese. For lunch, you can do the first and second. Dinner - meat or fish without a side dish, cheesecakes, green salad. Do not forget about snacks between main meals. It can be one fruit (give preference to apples and citrus fruits), a portion of cottage cheese or an egg.
The calorie table is a very useful thing, but you do not have to calculate calories if you eat according to the above scheme. Weight will go evenly, 1-1.5 kg per week. Believe me, this is the optimal loss of fat mass, all that is higher than this figure is water and muscles.
Meanwhile, if you are a mathematician at heart, you can also calculate the total calorific value per day. If you consume no more than 1500-2000 calories, then the process of losing extra kilos will go smoothly. But do not believe the beloved women rule of 1000 calories - this is not healthy, the body will immediately “feel” the incorrectness in your eating behavior, and therefore, instead of fat, you will lose precious muscles.
Another useful nutritional scheme
If you are interested in diets, then for certain you have heard about fractional nutrition. What does it mean?
Such a scheme, as it were, “crushes” food by nutrients - proteins, fats and carbohydrates. If you adhere to such a diet, you do not need a calorie table. You can eat together proteins and fats, proteins and carbohydrates, or carbohydrates separately.
For example, chicken + salad is a combination of protein and carbohydrates. Steak is meat fat plus protein. Soup with meat and vegetables - a combination of protein and carbohydrates. Apple, orange are healthy carbohydrates.
Will such a circuit work?
Will fractional nutrition help to lose weight ? Reviews and results indicate that yes, but only if you refuse harmful carbohydrates. Many people think that if they eat carbohydrates separately, then “they will be happy” and absorb chocolate, pies, cakes. In fact, unhealthy carbohydrates "go in pairs." A cake or any confectionery is a mixture of carbohydrate and fat that is terribly harmful to the figure. Remember that fractional nutrition does not mean taking sweets just separately from basic foods! You need to completely abandon them if you are aimed at a long-term result.