Strict diets are not the best helpers in the fight against obesity: for several weeks of half-starved life on a monotonous menu, the hated kilograms will undoubtedly disappear, but will only return after the restrictions are lifted. In addition, the metabolism slowed down by stress is not that easy to accelerate again, the body switches on a protective reaction and stops losing weight. If you want to get lean while maintaining your health, you cannot go without a well-designed diet. How To Eat Right To Lose Weight? The daily menu of a nutritionist contains all the necessary substances and vitamins.
Then the menu, expertly compiled by a nutritionist for every day, will help you lose weight, stay slim for many years and prevent the development of many diseases associated with obesity. The most important provisions of the menu for healthy eating must be memorized:
- To speed up the metabolism, the menu dictates that you eatat least 5 timesin small portions per day. Fractional nutrition allows the body to fully absorb the incoming nutrients, use energy for vital processes and not feel hungry. Nutritionists warn: Lack of food for more than 4 hours is subconsciously perceived as stress, a signal to accumulate fat. Therefore, do not reduce the menu to a minimum and skip meals.
- Half of the dishes on the menu are salads made from fresh vegetables and fruits.Daily intake of complex carbohydrates is mandatory, as cereals cleanse the body and normalize the digestive system. Fish and meat become a source of protein, and dairy products provide you with calcium and support the microflora. Don't forget about nuts, a handful a day is enough. As you can see, the menu is varied for every day;
- The right way of cooking is important. Avoid fried foods in favor of steamed or foil-baked foods. Let the menu be as light as possible -salads without mayonnaise, a minimum of salt and oil.Dinner should be no later than 8 p. m. , and dinner is the lowest calorie of all.
- Drink at least 2 liters of clean water a day,starting with two glasses in the morning on an empty stomach. Water is necessary for breaking down fats, removing harmful substances from the body. Tea, coffee, compotes, juices vary the menu, but these are liquids, they do not replace water;
- Be sure to count calories when creating a menu for each day.This activity will seem boring and inconvenient to you at first, but soon you will remember the calorie content of frequently consumed foods and control the portions automatically. In order to maintain the current weight, a woman has to prepare an average menu for 2000 kcal per day. To lose weight, you need to reduce your diet to around 1200 to 1500 kcal.
It is possible that menu restrictions are quite strict in the early days, but only against the background of earlier food-free conditions. Proper nutrition becomes a habit very quickly and a slim silhouette becomes an added motivation.
Permitted and prohibited menu products
It will be a lot easier to create a healthy nutritional menu for every day that has a list of healthy and unwanted ingredients in front of your eyes. Therefore the green light is switched on in the daily diet for the following foods:
- Diet meat, lean poultry- veal, rabbit, turkey, chicken;
- Prawns, mussels, squid, all kinds of fish(of course salmon or halibut should rarely be included in the menu)
- chicken eggs,hard-boiled or steamed omelette;
- Absolutely everythingno starchy vegetables, no very sweet fruits;
- dark rice;
- tofu cheese;
- Milk, fermented milk productswith a fat content of no more than 2%. Sweet yogurt, even low-calorie, is excluded from the menu.
- bread,made from whole wheat flour and bran with the addition of whole grain products
- Legumes- peas, beans, lentils.
Assuming it is cooked properly and in small portions, all of the items in the list should become the basis of the menu for each day. In a separate group, nutritionists take productsthat are conventionally approved, ie rarely once a week:
- Vegetables with a high starch content- potatoes, beets, corn. They are only added to the menu cooked;
- Sweet, savory fruits- bananas, grapes, persimmons;
- honey, dark chocolatecan be used as a dessert;
- Cream, sour cream, butter(10 g) make the menu richer, but here it is important not to get carried away.
- Occasionally in the morningpamper yourself with a slice ofhard cheese, a glass of natural juice.
Do not exclude these products completely, but let the menu remain varied. Alternating between high-calorie and low-calorie meals creates what is known as the metabolic surge, which stimulates fat burning.
Finally, let's examine the list of categorical food taboosin the new menu:
- Smoked meat and pork.Very satisfying, they contain heavy fats that are not absorbed but instead settle in the waist.
- Bread and rollsmade from wheat flour;
- Mayonnaise, all saucesmust leave the menu of the day forever;
- Milk chocolate, packaged juices.They are of no use and the sugar content is terrifying.
- Sweets, salt, sugar, carbonated drinks.If you just refuse them, you can lose noticeable weight in a month.
- alcohol.Nullifies all efforts due to the high calorie content and negative effects on the body.
The number of correct menu bans was not that great. The only difficulty is that all the products from the last list are addicting, hard to turn down. But there is nothing to do, losing weight and being healthy is far more important than eating a salad with mayonnaise, right?
Food rotation during the day
One week is enough to fall in love with healthy light food forever. The main thing is to observe the principle of variety in the menu, otherwise boring oatmeal on the third day will become boring and the longing for schnitzel will reappear. We need to adjust the daily routine a little to include five meals from the updated menu:
| Time | List of recommended products |
| 7: 30 am Breakfast | Dietary fiber and complex carbohydratesprovide energy for a long day. It can be any porridge boiled in water and a cup of tea with lemon; |
| 10: 00 am lunch. | Light protein foodis the basis of the menu. It supports all important processes at the highest level - a piece of low-fat poultry with steamed vegetables, cottage cheese. If desired, it is permissible to replace protein with fruit or cookies. |
| 13: 00 lunch | A complete, hearty meal that must include first and second courses. The right soup is low in fat, with a minimal amount of potatoes and preferably none at all. The side dish is cooked without salt, accompanied by a vegetable salad; |
| 4: 00 p. m. afternoon snack | Time for a little reward: if you haven't had a sweet meal for lunch, treat yourself to something. Or replace dessert with low-fat yogurt on days when you are a little relaxed in the morning. |
| 19: 00 dinner | Carbohydrates consumed during this time are no longer absorbed before bed. Therefore, prefer proteins. |
If you really want to eat in the evening, you can drink a glass of low-fat kefir or yogurt. This menu is not prohibited. It is not worth seizing kefir with biscuits: having made a decision to eat just one, it is very difficult to do without any supplement, and then there is a risk that the process will become uncontrollable.
The so-called"nocturnal Zhor" is the number one enemy,is very difficult to lose. And don't forget to drink clean water, now it's your best friend.
Weekly menu from the nutritionist
To make it easier for you to create a menu for each day, here is an example that was developed based on the advice of a nutritionist to help you lose weight. Take it as a guide and gradually supplement it with healthy, light meals.
Monday
- Oatmeal with a spoon of jam, unsweetened tea;
- banana baby puree 200 g;
- soup with mushrooms, chicken fillet + cabbage salad with tomatoes and radishes;
- pack of low-fat cottage cheese, orange;
- Curdled milk.
Tuesday
- Buckwheat in the evening steamed with boiling water + steamed vegetables, dried fruit compote;
- 2 green apples;
- Cold borscht, steamed veal + sliced fresh vegetables;
- 3Large cod steak, baked in foil, grapefruit;
- ZKefir 1. 5%.
Wednesday
- rice + vegetable stew;
- dessert made from 50 g walnuts with a spoon of honey;
- sorrel soup, boiled turkey + 3 baked potatoes + fresh cucumber;
- Two boiled eggs + cheese sandwich;
- A large glass of natural yogurt.
Thursday
- Durum wheat spaghetti mixed with 100 g of fat-free cottage cheese;
- banana + dark chocolate wedge;
- meat broth with croutons, steamed beef + steamed cabbage;
- 200 g seafood cocktail;
- A cup of baked milk with honey.
Friday
- lentils with boiled fish;
- Two peaches or a banana;
- Ukha, a large bowl of vegetable salad with sour cream;
- Grilled chicken fillet, fresh cucumber and tomato salad;
- Omelette with 2 eggs, sprinkled with herbs, a glass of kefir.
Saturday
- boiled potatoes + grated carrots with garlic;
- Three small kiwis;
- Milk soup, rabbit steamed in a multi-cooker with green beans;
- A pack of cottage cheese + a spoon of fruit jam;
- Curdled milk.
Sunday
- cauliflower stewed in a pan with onions;
- fruit salad with yogurt dressing;
- vegetable soup, boiled veal + beans with tomato sauce;
- 150 g low-fat cheese;
- Half a liter of kefir.
If you are expecting weight loss, don't just rely on a menu of proper nutrition: nutritionists recommend devoting at least a few hours each day to moderate physical activity - average walking, cycling, swimming, and exercising at the gym.