Healthy diet for weight loss: menus, tips and rules

Public relations in social networks, blogs, fitness trainers and even television are always talking about the benefits of proper nutrition, but only 10% of the information will answer the newcomer to all questions. Therefore, we created a guide to healthy nutrition, in which you will learn: what is a healthy diet; its main rules, why it can not be otherwise; what is BJU and how to count calories; a list of the right products for weight loss; menu for the week; useful "lotion" for caloric counting.

A healthy diet - what is it?

Proper nutrition is a balanced daily diet for carbohydrates, proteins and fats. The number of calories provides full functionality of the body and blocks weight gain. When the correct diet regime is maintained, the intestinal microflora is restored, metabolism is accelerated, water-salt metabolism is normalized, and excessive fat is split.

12 rules for healthy eating - eat and lose weight

The difference between a healthy diet and low-calorie diets is that you eat 5-6 times a day (!) And enjoy the food. Weight goes away, and the body is reborn. A healthy diet is not a boring list of prohibitions, but a list of actions without which weight loss and restoration of health is impossible.

  1. Breakfast is the most important meal. There is no hearty breakfast - there is no beautiful figure. Yes, yes, girls, it is repeatedly proved by nutritionists. Without eating in the morning, you "break" the digestive system. Result: weakness, zhor by 10 o'clock, terrible mood, double load on the digestive system during the day.
  2. NO hunger strikes! We eat 5-6 times a day, and only useful products. Full breakfast, lunch and dinner + 2-3 snacks with fruits / vegetables / smoothies.
  3. They got up, brushed their teeth, drank a glass of warm water with 1 tsp. honey and a slice of lemon. So we start the stomach in the stage "ready to have breakfast!". After 15 minutes we eat.
  4. We drink at least 1.5 liters of fresh water a day. Juices, teas, minerals are not considered.
  5. 15 minutes before a hearty meal, drink 200 ml of water, but you can not drink food. After 20-30 minutes, make green tea with lemon, and then water again.
  6. Oh, hated at 18:00. Diets say that you can not eat after six. A healthy diet for weight loss allows you to burst after 20:00, but only milk and 2-3 hours before bedtime. The main thing is not to go beyond the daily norm of BJU (what is it, read below).
  7. We arrange a revision of the refrigerator: sausages, mayonnaise, ketchup, sausages and smoked products - in the trash. We fill the shelves with vegetables, chicken fillet, fruits and yoghurts.
  8. We cook only for a couple or in a multivarque! Kitchen helpers keep all the useful substances in the dish. We forget about fried potatoes, whites and pies.
  9. Start a food diary. This is a notebook with a painted menu of healthy food for a week. So you definitely will not break.
  10. Eat sweet (even pies and cakes) once a week in the morning. But only in a moderate dose. To break a kilogram cake in one sitting - to return the fat on the stomach.
  11. Do not drink coffee. Harmful to the stomach, the heart and teeth.
  12. Arrange unloading days on kefir and apples.

Why can not you eat differently? Healthier, tastier and healthier diet does not exist. A healthy diet is a great mood, energy and beautiful figure.

We consider caloric content and BJU

BJU is an abbreviation for protein, fat, carbohydrates. The diet of a useful diet is formed on the basis of an individual count of the daily norm of BJU. That is, we calculate how much the body spends energy (calories) per day for normal work. To lose weight, we take 200-300 kcal from the result. Keep weight - do not change anything, type - add and calorie and fiz. load.

By the Harris-Benedict formula

For women: 655 + (9.6 * weight) + (1.8 * height, cm) - (4.7 * age) = OOV - total metabolism (kcal).

Now multiply by the physical load factor:

It turns out: 655 + (9.6 * 45) + (1.8 * 158.5) - (4.7 * 21) = 655 + 432 + 285.3 - 98.7 = 1273.6 kcal / day. 1237.6 * 1.3 = 1655.68 kcal / day.

And now we will calculate the daily norm of healthy nutrition for weight reduction in BJU.

In 1 gram contains kcal:

We consider (the conditional weight of 45 kg):

Total: 1575 kcal.

To lose weight, lower the amount of carbohydrates to 4-3 grams per day. Increase muscle mass - increase proteins. The change in the diet is gradual, not more than 10% of the amount.

Delicious diet menu for the day

We offer several types of breakfast, lunch, dinner and snacks, from which you can easily compose a weekly meal plan.

8:00 Breakfast

  1. Oatmeal on milk 0% + raisins / dried apricots + 1 tsp. cellulose.
  2. Millet porridge on milk 1,5% + dried apricots + 1 tsp. honey.
  3. Two soft-boiled eggs + a toast of black bread + vegetable salad (dressing: olive oil + black pepper).
  4. Curd with apricot / raisins / banana + 1 tsp. sour cream + bread

10:00 Snack №1

  1. Smoothies of apples + cinnamon + carrots
  2. Juicy sweet and sour apple + a glass of kefir;
  3. Fruits are fresh (except banana, grapes);
  4. Dried fruits + walnuts + kefir.

13:00 Lunch

  1. Vegetable stew + chicken drumstick for a couple;
  2. Low-fat soup with 150 grams of meat + rye bread;
  3. Buckwheat porridge + stuffed chicken breast (mushrooms, tomato, cheese);
  4. Baked potatoes (2-3 pieces) with cream, herbs and mushrooms + vegetable salad.

16:00 Overshot number 2

  1. Smoothies of apples + cinnamon + carrots
  2. Juicy sweet and sour apple + a glass of kefir;
  3. Fruits are fresh (except banana, grapes);
  4. Dried fruits + walnuts + kefir.

19:00 Dinner

  1. Fish with vegetables baked in the oven;
  2. Red beans or soybeans with vegetable salad + 70 g of chicken meat;
  3. Wild rice with mushrooms + vegetables;
  4. Fish cutlets steamed with buckwheat.

Healthy products for weight loss - budget purchases

Properly eating - does not mean expensive. "I can not buy a chicken, there is no money for fruit, and fish in general for sky-high prices," are excuses that do not correspond to reality. Count how much goes to fast foods, sausages, cheeses, potatoes, butter and other mucks in a month. And count the amount of food you eat at a time.

Proper nutrition means portions of 75-150 grams of one product, and snacks 1-2 fruit. This is not just useful, but economical.

We have compiled a list of healthy foods that will not hit the wallet.

Foods high in protein:

Products with unsaturated fats : vegetable, olive, linseed, pumpkin oil. Olives, seeds, nuts. To supply the body with fats, drink in the morning 1 tsp. oil after a glass of water.

Useful carbohydrates : fruits, vegetables, lentils, soy. Raisins, banana, carrots, beets - eat in small quantities. For carbohydrate snacks are ideal: apples, sauerkraut, citrus, kiwi, cherry, plum, pear, strawberry, tomatoes, cucumbers, mushrooms, pomegranate.

Useful "lotion" for caloric counting

Write out the calorie content of the products, count each gram in each snack / lunch 7 days a week! It's terrible, is not it? Down with the panic, digital developments have not disregarded the healthy diet and created awesome calorie counting apps that you can install on your gadget:

We hope you have no questions about how to eat right!