Proper nutrition for weight loss at home

Proper nutrition is not for weight loss, but a strict diet with many restrictions and a constant feeling of hunger.RP is a balanced and nutritious diet, with a minimum number of allowed food products and calories, which allows you not only to lose weight, but also to maintain it at a constant level.

How to eat properly to lose weight?

A proper diet for weight loss takes into account the ratio of fats, carbohydrates and proteins.The menu is created in this way to create an acceptable calorie deficit, thanks to which subcutaneous fat is burned.And healthy foods included in the diet have a positive effect on the whole body, stimulate metabolic processes that help improve digestion and reduce body weight.

The PP diet is not a short-term phenomenon, but a lifestyle that must be followed regularly to avoid weight problems.

Dietary rules for weight loss:

1. All fried and fatty foods, snacks and fast food, foods with flavor enhancers and food additives are excluded.
2. Do not eat any food outside the house unless you are sure of the correct ratio of fats, carbohydrates and proteins in the dishes.
3. Salt consumption is limited.
4. Start the morning with a glass of warm water, which should be taken in small sips.
5. Fresh vegetables and fruits make up 1/5 of the entire diet.
6. Fast carbohydrates - in a minimal amount, it is recommended to replace them with slow carbohydrates - sugar-free vegetables, pasta made from premium flour, bread or wholemeal bread.
7. Fast carbohydrates - honey, sweet fruits - are consumed only in the morning or afternoon.
8. The amount of animal protein in the diet is 1 g per kilogram of body weight.
9. Water - at least 2 liters per day, always 1 glass of warm water half an hour before the main meal.
10. Small meals - eating at least 4-5 times a day in small portions.
11. Dinner - 3 hours before bedtime (not after).
12. Food - only 2 of them per day: kefir and sour apples are allowed.
13. Eating is done away from watching TV, reading books and other similar activities.

14. Maintain a meal schedule - eat at the same time every day.

It is important to chew all the food carefully and for a long time, in this way, the feeling is faster to concentrate for a long time.

How to switch to PP?

It is impossible to fundamentally change the diet in one morning.Abrupt rejection of certain foods causes damage to the digestive system, and the body experiences stress.An unexpected start of any diet (without prior preparation) will inevitably end in failure and in the shortest possible time.

A proper diet requires preparation.If the RR diet is accompanied by a constant feeling of hunger and thoughts about the forbidden delicacy do not allow a normal life, it means that the transition to dietary nutrition was incorrect or completely absent.

A proper nutrition system is not only for weight loss, but also physical and moral preparation and psychological attitude.It provides:

1. A week before the start of PN, it is necessary to gradually change the diet and reduce the amount of portions.During the preparation period, you can still eat fried meat and potatoes, but their number on the plate should not exceed the area of your palm.
2. During the preparation period, it is necessary to change not the products themselves, but the methods of their preparation.If potatoes are always fried, then the tubers should be steamed, baked or boiled.The same should be done with other products: fish should be cooked, not fried;do not cook the meat until it is crispy, process it with vegetable oil, but boil it.
3. Sauces can and should be used;they enhance the taste of dishes.And the sauce dressings should be prepared on their own, without the addition of hot spices and herbs.

4. It is recommended to drink black tea and coffee without sugar;gradually they should be replaced with green tea.Do not drink water during or immediately after a meal.

By gradually restructuring the diet within 1-2 weeks, the body will get used to the new menu, and the transition to PN will not cause stress.

Permitted and Prohibited Items for PP

Diet for weight loss excludes the following foods:

• fatty meat and fish;
• fried foods;
• fresh bread, pastry;
• sweets and confectionery;
• chocolate, cocoa-based drinks;
• spices;
• marinades and pickles;
• smoked meat and purchased sausages;
• mayonnaise and sauces based on it;
• alcohol, carbonated drinks.

A proper diet will help you lose weight:

• milk and sour milk products with a minimum percentage of fat;
• lean meat;
• low-fat river and sea fish;
• nuts;
• legumes;
• vegetables;
• unsweetened fruits;
• cereals.

It is better to give up salt altogether.If the food cannot be eaten without it, it is allowed to add it, but in a minimal amount.

Proper nutrition scheme

Proper weight loss and weight loss will be effective if you follow a special scheme: 3+2, where: 3 main meals, 2 snacks.There should not be a long break between meals.If the stomach is empty for more than 4 hours, hunger appears, as a result of which he begins to eat more food.The right diet for weight loss at home is created as follows:

1. Breakfast is at 7 am.
2. Food - at 10 o'clock.
3. Lunch - 13.00.
4. Food - 16.00.
5. Dinner - not later than 7 pm.

This mode is suitable for people who get up at 6.30 in the morning.If the morning rise is early or late, the meal schedule is adjusted individually with 3-hour breaks between meals.

Sample menu for week and month

Monday:

1. Breakfast: a slice of bread, raw vegetables, green tea.
2. Food: kefir.
3. Lunch: Baked chicken, cabbage and steamed beans, rosehip soup.
4. Food: kefir.
5. Dinner: broccoli with cheese, boiled eggs, mint tea.

Tuesday:

1. Breakfast: vegetable salad, sour apple, a glass of milk.
2. Snack: fruit.
3. Lunch: vegetable puree soup, boiled beef.
4. Snack: fruit.
5. Dinner: boiled salmon fillet, polished rice, fruit drink.

Wednesday:

1. Breakfast: steamed omelette with herbs, tea, citrus.
2. Food: kefir.
3. Lunch: steamed meatballs with baked beans and vegetable salad, juice.
4. Food: kefir.
5. Dinner: cottage cheese, apple, vegetable juice.

Thursday:

1. Breakfast: vegetable salad, toast with cheese, tea.
2. food: apple.
3. Lunch: pasta, vegetable salad, baked chicken, compote.
4. food: apple.
5. Dinner: steamed fish cutlets, steamed broccoli, tea.

Friday:

1. Breakfast: oatmeal with water and oil, apple with cinnamon, fruit juice.
2. Snack: fermented baked milk.
3. Lunch: pumpkin soup with sesame, vegetable salad, tea.
4. Snack: fermented baked milk.
5. Dinner: stewed turkey fillet with stewed carrots, fruit juice.

Saturday:

1. Breakfast: potatoes baked with cottage cheese and herbs, juice.
2. food: apple.
3. Lunch: baked fish fillet with vegetable salad.
4. food: apple.
5. Dinner: low-fat cottage cheese with sugar-free fruit.

Sunday:

1. Breakfast: toast with eggs and tomatoes, fruit drink.
2. Food: kefir.
3. Lunch: steamed veal with boiled potatoes, salad with vegetables, tea.
4. Food: kefir.
5. Dinner: steamed omelette with beans, sour fruit.

Proper nutrition for weight loss can be based on the following foods, alternating throughout the month:

1. Recommended breakfasts: steamed protein omelets, cheese and tomato bread, porridge, fruit and cottage cheese.
2. Lunch: brown rice and vegetables with meat, non-fried soup, pasta, cabbage casserole, vegetable salads, boiled meat and fish, steamed cutlets, grilled vegetables, porridge with meat or fish dishes.
3. Dinner: boiled or boiled meat with vegetables, fish, meatballs, steamed omelets without milk, fruits, dairy products.

For weight loss, if you learn to combine meat, fish dishes and side dishes, it will be delicious, satisfying and diverse.