How to eat in order to lose weight at home: diet and list of products
It is possible, but not for long, to get rid of excess weight with the help of diets, fasting, training, cosmetic or surgical procedures.
As soon as a person returns to the usual way of life and nutrition, the hated kilograms immediately return, bringing additional ones with them.
So the body reacts to stress from reducing the amount of food and tries to protect itself in case of a recurrence of the situation. The only way to permanently find a slim figure and still stay healthy is proper nutrition for weight loss.
Lose Weight With Health Benefits
Excess weight is not only unaesthetic, but also harmful. Overweight creates an additional burden on the cardiovascular system, kidneys, joints, lungs.
In men, it provokes hormonal disorders, leads to impaired potency. In women, a lot of weight can cause amenorrhea, infertility.
Internal fat compresses organs, disrupting their blood circulation and proper functioning.
Important! You can determine the amount of extra kilograms using the body mass index, which is easy to calculate using special calculators or dividing the weight (kg) by the square of height (m).
BMI = weight (kg): (height (m)) 2.
For example, the incoming data is as follows: weight = 85 kg , height = 165 cm. Therefore, BMI = 85: (1.65 × 1.65) = 31.2
16 and less
The threat of life from exhaustion
16 - 18.5
Weight deficit need to get better
18.5 - 24.9
Weight is OK
25 - 29.9
30 - 34.9
First degree of obesity
35 - 39.9
Second degree of obesity
Third degree of obesity
Having decided to get rid of unnecessary kilograms, you should choose a strategy that will lead to the desired result and will not spoil your health.
A short-term diet in this case is not the best choice. Such diets are usually unbalanced, require tremendous willpower, and after exiting them (for a certain time), the weight returns again.
Side effects of diets or taking special medications are:
vitamin deficiency leading to hair loss, brittle nails, a violation of internal processes in the body;
skin problems - peeling, acne, seborrhea, loss of elasticity;
general malaise - dizziness, problems with concentration, loss of strength, irritability.
exacerbation of chronic diseases.
It is also difficult to sustain the period of deprivation and refusal of your favorite food, especially when you have to cook for your family or have lunch surrounded by colleagues, it is also difficult. Visiting holidays and friendly gatherings turns into torture.
Following its principles, you can easily lose weight without experiencing the pangs of hunger.
A balanced menu saturates the body with all the necessary nutrients, and losing weight goes without harm to health.
Slimming Nutrition Principles
Compliance with these rules will not lead to rapid weight loss, but the result will be sustainable and long-term.
Gradually changing to a new diet, the body will become accustomed to a healthy menu and will cease to require "harmfulness", especially since the list of allowed foods allows you to cook delicious food.
Food should be varied , do not focus on one type of cereal or a certain set of vegetables and fruits. It is advisable to choose the latter by season, preferring apples and cucumbers grown in nearby areas.
Strawberries or potatoes arriving from Egypt or Turkey are packed with preservatives. They do not contain the amount of vitamins and minerals as natural, but perishable analogues.
Violation of diet is one of the most common mistakes when losing weight.
Often you can find complaints: "I eat once a day, and the weight only grows." In order for the body to easily part with its reserves on a “rainy” day, the body needs to make it clear that hunger is not expected.
The daily diet should include three full servings of food (breakfast, lunch and dinner) and two to three snacks. The intervals between them should be distributed evenly, based on your daily regimen.
On average, it will be 3-4 hours. Such a schedule allows you not to starve, which means it prevents attacks of poorly controlled gluttony and the appearance of guilt after it.
For breakfast, you need to eat nutritious, but light food. This is especially true for people who get up very early.
Until 7 a.m., the digestive system is still in relative dormancy mode; loading it with fatty, hard to digest food, you can get a feeling of a stone in the stomach for the whole day.
Any porridge. It can be boiled in milk, add dried and fresh fruits, berries, nuts, honey.
Boiled egg or scrambled eggs.
Cheesecakes, cottage cheese casserole, hard cheese, cottage cheese.
A slice of bread, on which thinly (so that holes are visible in the dough), butter is spread.
From drinking in the morning, pure water, green or herbal tea, and a rosehip broth are preferable.
Freshly squeezed juice greatly increases acidity, it must be diluted with water 1 to 2 and not drink on an empty stomach. It is better to completely exclude packaged ones; they contain a lot of sugar.
By the middle of the day, the digestive system is active and ready to absorb more serious foods, which should include protein (meat, fish), complex carbohydrates (vegetables, herbs, hard pasta, cereals) and fats.
Examples of lunch dishes:
Soup with meat and vegetables (without potatoes) on a broth with a slice of rye, bran bread.
Portion of baked breast spaghetti, cucumber and tomato salad seasoned with olive oil.
Rice, stewed fish, seaweed, any fruit.
At this time, it is permissible to treat yourself with a dessert - a slice of chocolate or marmalade, eat one fruit.
Must take place 3 hours before going to bed. Every carbohydrate eaten at this time turns into fat, so dinner excludes cereals and fruits.
But proteins and fiber will perfectly satisfy your hunger and give you a long feeling of satiety, the best products for the last meal:
boiled lean meat, fish, shrimp.
milk and dairy products (kefir, ayran, fermented baked milk, unsweetened yogurt without additives).
a fresh vegetable salad.
It is also allowed to eat stew without oil and potatoes or an egg (raw or boiled).
Serve to quickly satisfy the hunger.
This mission is perfectly handled by:
nuts (they are high-calorie, not more than 5-6 pcs.);
raw vegetables, berries, fruits;
stuffed oatmeal pancake;
diet bread (1-2 pcs.) with a spoon of honey.
This meal does not require much time. Gnawing carrots can be done without interrupting the filling of working papers.
Give up fast food
Fast food products contain a huge amount of fats, spices, artificial flavors and preservatives, sugar.
Amplifiers of taste contribute to the fact that even without experiencing hunger, a person wants to eat another hamburger. The same applies to most convenience foods, ready-made salads from the supermarket.
Just one cheeseburger will “pull” more than 300 calories, and if you add to it a portion of fries and a milkshake, you get almost a daily norm.
Most of this dinner will be “bad” fats and carbohydrates, sugar, starch, excess spices. The body will not receive anything useful, only excess weight.
Chew your food thoroughly
A postulate familiar to everyone since school. Indeed, thorough grinding of food with teeth allows it to be easier to digest due to copious salivation.
At the same time, the necessary enzymes for the assimilation of products are also secreted. When food is "swallowed", the body does not have time to recognize it and does not understand what juices need to be produced.
You need to enjoy food, it will give a feeling of satisfaction. It is time for lunch to turn off the TV, put down a book or tablet.
It is important to remember that a feeling of fullness does not come immediately after eating , it will take about 20 minutes. It is normal to get up from the table with the desire to go for the supplement, while doing this is not worth it.
Milk, tea, coffee, compotes, drinks - this is food. Drinking is considered only pure still water. An adult needs to drink at least 1.5 liters per day under normal conditions.
Often people confuse the feeling of hunger and thirst, so before you send something to your mouth, you should drink a glass of water: perhaps the desire to eat will disappear.
A sufficient amount of water accelerates metabolic processes, helps to preserve skin turgor, is an excellent prevention of edema, cellulite in women.
It is important not to lean on the salt - sodium chlorine traps the fluid in the intercellular membranes. In this case, you can wake up with a swollen face.
Keep track of the balance
When choosing products for the daily menu, it is important to pay attention to the ratio of fats, carbohydrates and proteins:
Proteins are divided into vegetable (nuts, legumes, mushrooms) and animals (meat, milk, fish eggs). It is preferable to monitor their equal presence in the diet. The total amount of protein for an adult per day is 1 kg of weight 1 gram. Its total share should not be less than 14% and more than 17%.
Fats are also categorized by origin, as are proteins. They are sources of unsaturated acids involved in the construction of cells of the whole body, hormonal metabolism. Fat intake of less than 30% of the diet can cause depression, skin problems, decreased brain activity and ... overweight. It is advisable to keep the balance between animals and plants in a proportion of 70/30.
Carbohydrates are the basis of the diet, they are supposed to consume at least 60% of the total amount of food. Safe from the point of view of weight control are cereals, pasta made from durum wheat, non-starchy fruits and vegetables, whole grain and yeast-free bread.
There are applications for mobile phones that automatically monitor the balance of power.
All that is needed is to promptly enter the name and amount of food eaten into the program.
Calculation of daily calorie intake of foods
The weight loss arithmetic is simple: you need less calories than you consume per day. Too much deficiency can slow down weight loss, the body goes into an "economical" mode.
Calories go away not only while cycling or running. Maintaining body temperature, digestion, respiration, brain function, etc. The processes of life also require energy.
It is important to consider the way of life, the specifics of work, physical data when calculating calories.
A miniature girl working all day at the computer will feel fine using 1100-1200 Kcal, while a 190 cm tall man working as a loader will not last long on such a diet.
To calculate the rate, you can use the online calculator. From the obtained indicator, you should subtract 200-300 units. Such a deficiency will be enough for a systematic, painless weight loss.
Some products seem to be specially created for those people who decide to become slimmer. They quickly saturate, beneficial to the body, rich in essential nutrients and at the same time low-calorie.
It removes excess fluid, improves peristalsis, reduces cholesterol. Cabbage is slowly digested and gives a long feeling of satiety.
In some people, eating it fresh can cause bloating or flatulence. In this case, white cabbage is stewed, fried with breadcrumbs or boiled.
All varieties of this culture are good for weight loss: Brussels, color, blue, broccoli. The average calorie content of the product is 30 Kcal / 100 g.
A valuable source of easily digestible protein and omega-3 acids. Marine species rich in iodine are beneficial for the thyroid gland.
Choose lean varieties:
Sometimes you can also afford more fatty fish: mackerel, salmon, trout, any kind of red fish. Boiled, baked or fried in a small amount of oil, it will be a great addition to salad or porridge, a dinner option.
Eat fish should be at least 1 time per week, give preference to an unfrozen product. Approximate calorie content from 80 to 280 Kcal / 100 g.
A drink from a medicinal plant can replace coffee.
Properties of chicory:
stabilizes blood sugar;
gives strength without a rollback effect;
improves bowel function;
increases skin turgor and muscle tone.
Its nutritional value is only 11 calories per 100 ml of drink. You need to drink it without sugar, you can with a spoonful of honey. You should not get carried away with such a coffee counterpart, but 1 serving per day is permissible for weight loss.
It is best to sort out the cereals, rinse, pour boiling water and wrap in pillows for 3-4 hours. So it will save a maximum of useful components.
Another option is to pour the prepared cereal in the evening with kefir in the ratio 1/1, in the morning a healthy and hearty breakfast will be ready. In 100 grams of porridge cooked on water, only 110 calories.
A popular weight loss product to choose carefully. In proper muesli, the cereal should not be fried.
Of the fruit supplements, raisins, apples, pears, dried apricots are preferred, but bananas should be avoided. Dry product in the amount of 5 tbsp. l (100 g) contains 300 calories. This is a lot, but if you eat them a little for breakfast, there will be no harm.
Forget about these products.
Switching to proper nutrition and wanting to lose weight, you have to cross out from the shopping list:
mayonnaise, ketchup, ready-made sauces (many spices and chemicals);
carbonated drinks and juices in bags (lots of sugar);
sausage, sausages (spices, salt, hidden fats);
smoked fish (chemistry, salt, spices);
Confectionery, except dark chocolate, marmalade, marshmallows (sugar, preservatives, flavorings, colorings).
white bread, rolls, pasta from ordinary wheat (starch).
Everything that has too pronounced taste should be excluded from the diet. Spices, salt provoke swelling, stimulate appetite.
In winter, it is allowed to use sauerkraut or seaweed, homemade pickles (a little bit) for lunch, it is advisable to refrain from shopping counterparts.
What foods will help you lose weight more effectively?
Some products contribute to weight loss, it is recommended to use them regularly during weight loss:
Green tea without sugar - reduces hunger, removes toxins.
Cinnamon - helps to overcome the desire to eat something sweet.
Ginger - improves metabolism, it can be put in tea instead of lemon.
Oatmeal - a minimum of calories in combination with a lot of fiber for a long time gives a feeling of satiety.
Vanilla - struggling with the need for sweets.
It should be remembered that there are no products that "burn" body fat.
Proper nutrition for weight loss is a simple system that will reduce weight without compromising health, help get rid of problems with well-being, tone.
At first, following the rules is difficult and unpleasant, but then a healthy diet will become a habit.