Proper nutrition to lose weight at home.

Proper nutrition for weight loss is not a strict diet with many restrictions and a constant feeling of hunger.PP is a balanced and nutritious diet of permitted foods with a minimum amount of calories, which allows not only to lose weight, but also to maintain it at a stable level.

How to eat well to lose weight?

A proper diet to lose weight takes into account the proportion of fats, carbohydrates and proteins.The menu is structured in such a way that an acceptable calorie deficit is created, due to which subcutaneous fat is burned.And healthy foods included in the diet have a positive effect on the entire body, triggering metabolic processes that help improve digestion and reduce body weight.

The PP diet is not a temporary phenomenon, but a way of life that must always be followed to avoid suffering from weight problems.

Rules for proper nutrition for weight loss:

1. All fried and fatty foods, snacks and fast food, products containing flavor enhancers and food additives are excluded.
2. It is not recommended to eat any food outside the home unless you are sure of the correct proportion of fats, carbohydrates and proteins in the dishes.
3. Salt consumption is limited.
4. The morning begins with a glass of warm water, which should be drunk in small sips.
5. 1/5 of the entire diet is vegetables and fruits, consumed fresh.
6. Fast carbohydrates - in minimal quantities, it is recommended to replace them with slow carbohydrates: unsweetened vegetables, pasta made from premium flour, whole wheat or whole wheat 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 a day, always 1 glass of warm water half an hour before the main meal.
10. Fractional meals: eat at least 4-5 times a day in small portions.
11. Dinner: 3 hours before bedtime (no later).
12. Snacks: there can only be 2 per day: kefir and a sour apple are allowed.
13. You eat without watching television, reading a book and other related activities.

14. Follow a meal schedule: You should eat at the same time every day.

It is important to chew all foods well and for a long time, this way the feeling of prolonged satiety will come more quickly.

How to change to PP?

It is impossible to radically change your diet one morning.A sudden rejection of usual foods causes disturbances in the digestive system and the body experiences stress.The sudden start of any diet (without prior preparation) inevitably ends in failure, and in the shortest possible time.

A proper diet requires preparation.If the PP diet is accompanied by a constant feeling of hunger and thoughts about forbidden delicacies do not allow you to live normally, it means that the transition to dietary nutrition was incorrect or was absent altogether.

The correct nutrition system to lose weight is not only physical preparation, but also moral preparation and psychological attitude.Provides the following:

1. A week before the start of PN, it is necessary to gradually change your diet and reduce the volume of portions.During the preparation period, you can still eat meat and chips, but their amount on the plate should not exceed the area of the palm of the hand.
2. During the preparation period, it is not the products themselves that need to be changed, but the preparation methods.If potatoes are constantly consumed fried, it is necessary to steam, bake or boil the tubers.You have to do the same with other products: do not fry the fish, but bake it;Do not cook the meat until crispy, processing it in vegetable oil, but cook it over low heat.
3. Sauces can and should be used;They improve the flavor of dishes.But dressings for sauce should be prepared yourself, without adding a large amount of spicy spices and herbs that whet the appetite.

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

With a gradual restructuring of the diet for 1-2 weeks, the body will get used to the new menu and the transition to PN will not be stressful.

Products allowed and prohibited for PP

The weight loss diet excludes the following foods:

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

A proper diet to help you lose weight includes:

• dairy and fermented milk products with a minimum percentage of fat content;
• lean meat;
• low-fat river and sea fish;
• balls;
• legumes;
• vegetables;
• unsweetened fruits;
• grain cereals.

It is best to avoid salt completely.If it is impossible to eat food without it, it is allowed to add it, but in a minimal amount.

Proper nutrition scheme

Proper weight loss and weight loss will be more effective if you follow a special scheme: 3 + 2, where: 3 are main meals and 2 are snacks.There should be no long rest between meals.If the stomach is empty for more than 4 hours, hunger occurs, so much more will be eaten.A proper diet to lose weight at home is structured as follows:

1. Breakfast is at 7 am.
2. Snack - at 10 am.
3. Lunch - at 1:00 p.m.
4. Snack - at 4:00 p.m.
5. Dinner: no later than 7:00 p.m.

This mode is suitable for people who get up around 6:30 a.m.If sunrise occurs earlier or later, the food intake schedule is adjusted individually with 3-hour breaks between meals.

Sample menu for the week and month.

Monday:

1. Breakfast: a piece of bread, raw vegetables, green tea.
2. Snack: kefir.
3. Lunch: boiled chicken, steamed cabbage and beans, rosehip broth.
4. Snack: kefir.
5. Dinner: broccoli with cheese, boiled egg, mint tea.

Tuesday:

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

Wednesday:

1. Breakfast: steamed omelet with herbs, tea, citrus.
2. Snack: kefir.
3. Lunch: steamed dumplings with stewed beans and vegetable salad, juice.
4. Snack: kefir.
5. Dinner: cottage cheese casserole, apple, vegetable juice.

Thursday:

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

Friday:

1. Breakfast: oatmeal with water and butter, 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: boiled turkey fillet with stewed carrots, fruit juice.

Saturday:

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

Sunday:

1. Breakfast: toast with egg and tomato, fruit drink.
2. Snack: kefir.
3. Lunch: steamed beef with baked potatoes, vegetable salad, tea.
4. Snack: kefir.
5. Dinner: steamed omelette with beans, acid fruit.

Proper nutrition for losing weight can be based on the following dishes, alternating them throughout the month:

1. Recommended breakfasts: steamed protein omelets, bread with cheese and tomato, porridge, cottage cheese with fruit.
2. Lunch: vegetables with brown rice and meat, soup without frying, pasta, cabbage casserole, vegetable salads, boiled meat and fish, steamed cutlets, roasted vegetables, porridge with meat or fish dishes.
3. Dinners: vegetables with baked or boiled meat, fish, cutlets, steamed omelettes without milk, fruits, dairy products.

Meals to lose weight, if you learn to combine meats, fish and side dishes, will be tasty, satisfying and varied.