Proper nutrition when losing weight. Nutrition for weight loss. How to create the right diet for weight loss

In your quest to have an ideal figure, you need to focus on two aspects: losing weight and physical activity. Wise selection of products included in daily diet Diets will allow you to easily say goodbye to extra pounds, and regular exercise will help you achieve the desired result many times faster. The diet menu for weight loss should be dominated by foods containing protein and complex carbohydrates, since the body spends more energy on their digestion than their value, which helps burn excess fat (you can find out what percentage of fat is excess using a calculator :).

What you can’t eat when losing weight - food list

Nutritionists have developed a list of foods that you absolutely cannot eat when losing weight, since they contain easily digestible carbohydrates and fats, which lead to excess weight gain.

List of foods that you should not eat when losing belly and body weight:

• Fatty meats and poultry: pork, lamb, duck, goose;
• Fried, smoked, pickled, salted dishes;
• High fat dairy products: butter, cream, cheese, sweet yoghurts;
• Mayonnaise and sauces made from this product;
• Potato;
• bananas and grapes;
• Pasta and bakery products from wheat;
• Fresh baked goods, high-calorie desserts with plenty of creams;
• Sweets, ice cream, candies, chocolate;
• Sugar;
• Fast food products;
• Carbonated drinks, lemonades;
• Alcohol products.

Why can't you drink coffee?

Coffee is an aromatic drink that lifts your mood and enhances your performance. The fact is that drinking coffee stimulates work nervous system and produces a pleasure hormone, which is why this invigorating drinking product has so many fans. However, when following a diet for weight loss, it is not recommended to consume it, especially on an empty stomach, since it leads to the formation of kidney stones and exacerbation of gastrointestinal diseases. Coffee increases blood pressure, and therefore people suffering from hypertension should completely exclude this product from their diet.

Thanks to caffeine, the glucose level increases after drinking coffee, and after a couple of hours it drops sharply, causing an ardent desire to eat some sweet product (chocolate, cake, ice cream), which is completely unacceptable when dieting. Coffee itself is a low-calorie product, however, adding sugar, cream, and syrups to the drink significantly increases its energy value. Thus, a cup of “Latte” or “Mocha” is not inferior in calorie content to a large piece of cake with an abundance of cream, and this only leads to weight gain. extra pounds.

What can you eat in the evening?

What can you eat in the evening when losing weight:

• Low-fat fish and seafood;
• Lean poultry (chicken, quail, turkey);
• Low-fat cottage cheese, natural yogurt, kefir;
• Vegetables (fresh, stewed, grilled, steamed or oven);
• fruit and vegetable salads seasoned with olive or vegetable oil, or preferably lemon juice;
• Unsweetened fruits: apple, grapefruit, orange, lemon, cherry;
• protein omelet or hard-boiled or soft-boiled egg;
• Soups.

Allowed carbohydrates

Carbohydrates are divided into two types: simple and complex. Simple carbohydrates are easily absorbed by the body and are immediately stored as fat. Example of products: sweets, chocolate, candies, baked goods, ice cream. Complex carbohydrates are rich in fiber. To digest them, the body spends colossal energy exceeding their calorie content, which contributes to weight loss. It is recommended to consume complex carbohydrates in your diet during the day, but no less than 4 hours before bedtime.

What carbohydrates can you eat when losing weight:

• Cereals and legumes (peas, beans, lentils, beans);
• Cereals (barley, buckwheat, pearl barley, oatmeal, rice);
• Coarse bread (bran, rye);
• Vegetables (tomatoes, cucumbers, peppers, cabbage, eggplants, carrots, beets);
• Mushrooms;
• Non-sweet fruits and berries (citrus fruits, plums, apples, cherries).

Why can't you fast to lose weight?

Under hunger stress, the body will take nutrients from where it can. Often these are not fat deposits at all, but lymphoid tissues and muscle fibers. Thus, weight loss during fasting will be due to a decrease muscle mass, not excess fat. In addition to everything, the skin will begin to sag. Fasting always ends in failure due to the development of “food depression”; a person begins to consume everything in his diet. As a result, the weight returns to the same level as it was, but only in the form of fat deposits, of which there is even more in the body after the loss of muscle mass.

If you eat buns and wash them down with Coca-Cola (especially while lying on the couch!), you won’t be able to lose weight - everyone knows this. But not everyone knows that there are a lot of other, harmless at first glance, but in fact extremely dangerous products that everyone who is losing weight should avoid. Today we’ll talk about what you shouldn’t eat with to lose weight. We will provide a list of products, and you will reduce them in your diet to a minimum. We guarantee: a slim figure is guaranteed to you!

Let’s make a reservation right away: we understand that all the products listed below are the “backbone” of the diet of the majority of our compatriots. And most of us find it difficult to imagine how we can stop eating, say, potatoes once and for all. We are not asking you to do this - it is enough that you reduce your consumption of these products to a minimum. If you arrange a belly feast for yourself once every two weeks by preparing mashed potatoes with a cutlet and eating it with a piece of Napoleon, this will not do much harm to your figure. Especially if on other days you strictly follow all our recommendations.

So, what should you not eat when dieting for weight loss? And most importantly - why? Let's figure it out.

Sweets

We probably won’t open America by telling you that sugar is the first product that is best not to eat in order to lose weight. Sweets contain a lot of empty calories that do not bring any benefit to the body. But all this is stored in fat once, twice, or three times. Therefore, we strongly recommend that you exclude cakes, muffins, cookies, pies, sweets and other similar treats from your diet. And coffee is better without sugar too. If you can’t live without sweets, switch to healthy treats: marmalade, marshmallows, fruit chips, honey. In addition, the Internet is full of dessert recipes that are prepared without sugar, butter, or even flour. Take them into service - and you will be happy!

Bakery products

Unfortunately, any baked goods contain a lot of calories. This is why bread takes pride of place on the list of foods not to eat to lose weight. Especially if it is prepared with yeast, which disrupts the intestinal microflora, thereby negatively affecting metabolic processes in the body.

A variety of store-bought sauces

This also includes the main enemy slim figure- mayonnaise and, oddly enough, ketchup. Because the composition of most of them is a real periodic table: preservatives, dyes, flavoring additives and our “favorite” sugar. All this negatively affects the gastrointestinal tract and liver function, which affects not only the figure, but also the appearance generally. Therefore, even the most low-calorie dishes, sprinkled with store-bought sauces, will no longer be useful when losing weight. We recommend making your own sauces.

Sweet drinks, soda, packaged juices

It’s amazing - how can they be included in the list of what not to eat to lose weight? Can a liquid have a lot of calories? How could he! Some store-bought drinks contain a killer dose of sugar, making the calorie content of a glass of such liquid comparable to the calorie content of a plate of salad. At the same time, a salad will make you feel full, but a glass of soda will not. We recommend preparing compotes and juices yourself. Try also introducing smoothies into your diet - it’s incredibly tasty and incredibly healthy!

Muesli

Many people are seriously surprised by the fact that the foods that should be excluded for weight loss are muesli, which we are accustomed to perceive as a tasty, healthy and dietary breakfast. But the fact is that they contain an incredible amount of sugar, which does not contain useful substances, but significantly increases the calorie content of muesli. Therefore, when losing weight, it is recommended to replace them with regular oatmeal cooked in water with the addition of fruits or berries.

High fat dairy products

Yes, yes, some milk is included in the category of products “what you shouldn’t eat to lose weight.” In no case should you give it up completely - the body definitely needs dairy products. But you should prefer kefir to fermented baked milk, low-fat milk to full-fat milk, and unsweetened yogurt to sour cream, in which “the spoon is worth it.”

Nuts

The same as in the previous paragraph - good, but in moderation. Nuts are very beneficial for the body, but are terribly high in calories, so they should be consumed in limited quantities. No more than 5-10 pieces a day and strictly before lunch - otherwise you risk gaining a few extra pounds from such “goodies”.

Fatty hard cheese

Cheese is a dairy product, so it contains calcium and other useful substances. But it is made from full-fat milk, and the finished cheese can contain up to 50% fat, which explains its high calorie content. Among the most high-calorie cheeses, the most popular among us are Russian, Dutch, and cheddar. And Mascarpone, beloved by many, is a record holder for the number of calories - it contains about 512 kcal per 100 grams. It's not surprising that foods you shouldn't eat when losing weight often include cheeses. If you love them very much, then try to choose low-fat varieties and consume them in moderation.

Fatty meat and fish

You understand everything correctly: only fatty varieties are included in the list of what you should not eat to lose weight. You shouldn’t completely limit meat and fish - the main sources of protein - but it’s better to choose leaner varieties. For example, veal, rabbit, chicken breast, fish - pike, cod. You shouldn’t fry all this deliciousness either - steam it or bake it in the oven. It will be delicious, no doubt!

Semi-finished products of all stripes

They also take pride of place on the list of what not to eat to lose weight. Firstly, there are practically no ready-made cutlets without sugar and salt. And secondly, it is impossible to guarantee that the manufacturer included in the composition exactly what is written on the packaging.

White rice

Most of us consider this product low-calorie and very healthy. But in fact, white rice is a multi-processed grain with nothing left but starch. And this, in turn, contributes to excess weight gain. Therefore, we boldly add white rice to the list of what you cannot eat when dieting for weight loss, and replace it with, say, brown rice. It is no less tasty, but much more healthy!

Potato

Perhaps the saddest item on our list. Who among us doesn’t love fried potatoes or the most delicate mashed potatoes with milk and butter? But there is nothing to do: if you want to become slimmer, you will have to forget about such dishes. Potatoes contain a lot of starch, which contributes to excess weight gain. Occasionally you can treat yourself to a baked potato - cook it in foil, right in the peel, it will be much healthier.

Pasta

Also on the list of what not to eat to lose weight quickly. Although if you really want to, then a little and occasionally is possible. But exclusively from durum wheat!

Mayonnaise and margarine

When losing weight, it is not recommended to consume butter. But many manufacturers seem to offer us lighter analogues, such as mayonnaise and margarine. In fact, they are even more harmful. Margarine undergoes processing, which increases its shelf life. Because of this, it becomes harmful and directly interferes with weight loss. And mayonnaise consists entirely of harmful additives and artificial fats. Yes, and even its “light” version with a fat content of at least 30%. It’s not for nothing that these high-calorie additives and sauces are included in the list of prohibited foods for weight loss. By giving them up, you will maintain both your figure and your health.

Meat broths

Many girls who are losing weight cannot even think that broth can be included in the list of foods that should not be eaten when losing weight. Yes, soups are really useful for losing weight, and many diets allow you to consume them in unlimited quantities. But this applies only to those soups that were cooked in water and contain dietary vegetables.

But meat broth is a concentrated solution containing fats and a lot of calories. Of course, you can use it, but in moderation, without taking it as a dietary product. If you don’t like water soup, you can choose mushroom broth as an alternative to meat.

Alcohol

About the harm strong drinks A lot has been said and written, but not everyone knows that alcohol is one of the main enemies of a slim figure. The fact is that it releases toxins, the entire resource of the liver is spent on removing them. At the same time, the liver simply does not have time to process food and remove excess fats from the body. Therefore, limit alcohol to the maximum, occasionally allowing yourself dry wine, preferably red.

Varied fast food

The last enemy, but not least - all kinds of chips, crackers, snacks, as well as a variety of fast food. All this should absolutely not be eaten in order to lose weight in the stomach, thighs and other parts of the body. Such food is full of fats, artificial additives, preservatives and empty calories. Therefore, it is better to prepare such food at home: chips - from real potatoes, hamburgers - from natural ingredients (low-calorie analogues can be found for almost every component). But of course, even “healthy” homemade fast food cannot be eaten at night in order to lose weight.

Sugar

Sugar is empty calories that do not provide any benefit to the body. It provides quick energy, which is also quickly absorbed, and after some time you will want to eat again. In addition, sugar negatively affects the teeth, and if consumed too much, it also affects the skin. It always includes prohibited foods when losing weight. If you are used to drinking tea and coffee with sugar, wean yourself from this habit. Soon you will learn to enjoy pure taste, and at the same time you will be able to significantly reduce the caloric content of your diet.

Salt

Salt prevents you from losing weight not because of its high calorie content, but because of its properties, namely because it tends to retain water in the body, which causes swelling and excess weight. Think about how quickly a “beer belly” appears, which can be seen in lovers of beer and salty snacks. No one is forcing you to completely exclude it from your diet, but it is important to ensure that its quantity is limited. In addition, when making a list of what foods you should not eat while losing weight, be sure to include chips, crackers and other salty snacks, which contain large quantities of salt and all kinds of preservatives.

Well, the last piece of advice on the topic “What can’t you eat to lose weight?” - focus on the naturalness of products! The shorter the “ingredients” of the treat you choose, the healthier it is likely to be.

Depending on the type of diet, there are “special food lists” that help you effectively lose weight and not eat anything extra. However, they can be too short, and those who are losing weight always want more variety and less harm to their figure. Therefore, we invite you to study the detailed list of permitted and prohibited foods while losing weight.

List of approved products

This list includes many permitted foods that can be consumed during weight loss. It is large enough, which in turn will help you create an individual, varied menu and give you the opportunity to lose weight with taste.

Dairy and fermented milk products

It is worth noting that during weight loss, the consumption of almost all dairy products is allowed. There is only one condition - no fat content or a maximum of 1.5%. These include:

• kefir, fermented baked milk, bifidok, Varenets;
• milk, whey, ayran, kumiss;
• yoghurt, curdled milk (and other sugar-free yoghurt drinks);
• cottage cheese (curd masses, curd cream, classic low-fat cottage cheese, grain cottage cheese);
• ice cream (homemade);

Vegetables, fruits and berries

During the period of weight loss, the body requires a lot of fiber and vitamins. Fruits and vegetables are considered ideal partners in the fight against excess weight, plus they strengthen the body with vitamins.

Allowed vegetables:

• cabbage (white cabbage, Brussels sprouts, broccoli, Chinese);
• onions, garlic (any kind);
• tomato, cucumber, pepper, eggplant;
• zucchini, pumpkin;
• carrots, beets;
• rhubarb, sorrel.

Allowed fruits and berries:

• orange, tangerine, grapefruit, pomelo, lemon;
• apples, pears, plums;
• pineapple, kiwi, pomegranate;
• watermelon melon;
• peach, apricot;
• cherry, sweet cherry;
• raspberries, blackberries;
• blueberries, rowan, chokeberry;
• strawberry;
• cranberry, stone fruit.

Nuts

Many nutritionists believe that you should not eat nuts while losing weight. They are high in calories and contain a lot of fat. However, there is also the opposite opinion that if you are on a diet, 3-6 nuts eaten will not cause any harm to your figure. On the contrary, they are able to overcome the feeling of hunger, saturate the body with healthy and quickly digestible fats and significantly reduce the chances of breaking the diet.

Therefore, you can eat nuts, but with restrictions:

• almonds – 10 nuts during snacks or hunger pangs;
• hazelnut – 5 pcs. for 1 time;
• walnut – 5 pcs.;
• peanuts – 15 pcs.;
• cashews – 8 pcs.;
• pistachios – 15 pcs.

They can only be used in pure form: no salt, sugar, glaze, no oil (fried). It is better to purchase a clean, raw and loose product.

Carbohydrate foods

Not all carbohydrate foods can be eaten during weight loss. Most of them can, on the contrary, cause weight to increase. But carbohydrates are vital for our body, so any diet needs to include them in the diet. The main thing is to know what carbohydrates you can eat:

• cereals – buckwheat, oatmeal, millet, barley, corn;
• dried fruits - prunes, dried apricots, raisins (no more than 3-5 pieces per snack);
• muesli (no additives, sugar or flavorings);
• bread;
• mushrooms – champignons, porcini mushrooms, honey mushrooms, boletus mushrooms, saffron milk caps, aspen boletuses, boletus mushrooms;
• eggs, soft cheeses (brynza);
• green peas;
• rye bread (no more than 1 slice for breakfast);

Vegetables and fruits - they all contain the required amount of carbohydrates. They can be consumed at any time of the day. The list of permitted products is noted above.

Protein products

Proteins are a building block for our body. Its use can strengthen muscles and improve hormonal levels. During the period of weight loss, protein must be present during lunch or dinner. Let's look at the list of protein products that need to be included in your diet every day:

• Meat - beef, turkey, chicken, rabbit, pork, veal, duck. Incl. animal organs - liver, heart, kidneys, stomach, tongue. The main thing is that there is no fat, films, cartilage or skin in them.
• Fish – crucian carp, pollock, perch, haddock, crayfish, cod, tuna, pike, pollock caviar.
• Dairy and nuts - see list above.
• Seeds and lentils.

Spices and seasonings

Most store-bought spices and herbs contain flavor enhancers and salt. Such products are prohibited when losing weight. If they are natural, without additives, or better yet home-made, then you can use the following seasonings:

• Ginger– a leader among other spices in the fight against excess weight. Removes waste and toxins, enriches the body with useful substances, improves and accelerates the functioning of the gastrointestinal tract and activates metabolism.
• Cinnamon– a fragrant seasoning that will brighten up any dietary dish. It is able to quell hunger and has “calming” and “antidepressant” properties. Very tasty and healthy to add to a baked apple.
• Carnation– aromatic seasoning that accelerates metabolism. But adding it too much to foods and dishes can completely ruin the taste.
• Mustard- for spicy lovers. You can lubricate meat with it and add it to vegetables. Activates the digestive tract and speeds it up.
• Mint– can be used as a seasoning and as tea. Soothes and has a beneficial effect on the digestive tract. It does not have a fat-burning effect, but its use is acceptable during the period of weight loss.
• Vanilla– can improve the taste of any dietary product that does not contain sugar. In addition, the aroma of vanilla affects the brain system. Thus, suppressing the feeling of hunger.
• Basil– allowed to be used when losing weight. Great with meat and salads.
• Bay leaf and black pepper– figure-safe seasonings. Classic spices that will improve the taste of many “fresh” foods and dishes.
• Curry, marjoram– also allowed to be consumed on dietary days. Aromas suppress appetite and give a feeling of fullness.

Allowed Exceptions

This list contains foods that are not recommended to be consumed when losing weight, but not most of them can still be included in the diet, as they will not cause harm to weight loss:

1. Honey. As mentioned above, sweets are prohibited in our country. But honey has an exception, since it does not contain sugar. It can be added to morning tea (no more than 1 teaspoon), or poured over muesli with honey.
2. Dark natural chocolate. This product is sweet, but natural cocoa beans can stimulate the process of weight loss. If you eat 1/6 of a classic dark chocolate bar every day, your weight loss will become more effective. Also, dark chocolate during a diet will become a source of good mood.
3. They belong to dried fruits, but their use during weight loss is prohibited, since 90% of products are produced with added sugar. If you are sure that the seller is not deceiving you, and the dates are dried naturally, without soaking in sugar syrup, then you can buy them and eat 4 fruits once a day.

List of prohibited products

We have compiled this list in detail so that those losing weight can easily familiarize themselves with their limitations and not look for additional information on the Internet, wasting their time.

Sweets

Check out the most harmful sweets that can not only slow down the process of losing weight, but can also give you extra pounds:

1. Candies - lollipops, caramels, chocolate, with the addition of medicinal herbs, fortified, bars, jellies, caramel, sherbet, halva, bird's milk, grilled meat, Raffaello, assorted. All these sweets and the like are evil for a beautiful and slender figure.
2. Chocolates – Snickers, Bounty, Twix, Kit Kats, milk chocolates.
3. Meringue, marshmallows, cotton candy, kozinaki, marshmallows, chewing gum, puddings.
4. Liquid sweets - condensed milk, caramel, whipped cream, liquid cocoa or condensed coffee, jam, syrups, confiture, cream.

Flour products

You will also have to give them up, since they contain a lot of a special type of carbohydrates that can provoke excess weight gain. These include:

• Baked goods - buns, buns, donuts, bagels, gingerbread cookies, cookies, waffles, pies.
• Cakes, pastries.
• Bread, loaves.
• Pies, pancakes, pancakes.
• Brushwood, chuck-chuck.

Fast Food and Sauces

It is generally not advisable to consume fast foods even for those who do not have problems with being overweight. The usefulness of this type of food has been refuted, but there can be many health problems. These include:

1. Hamburgers, cheeseburgers, fries, nuggets, rolls on thin and thick lavash.
2. Chebureks, belyashi, samsa, kurniks, khachapuri, shawarma, sausages in dough, pizza.
3. Dumplings, manti, dumplings, khinkali.

It’s difficult to list all types of fast food, because every cuisine (Russian, Tatar, Uzbek, etc.) has its own this kind dishes that are considered fast food and spoil not only your figure, but also your stomach.

What sauces are not advisable to consume during weight loss:

1. Mayonnaise– the most harmful sauce, which is considered an activator for gaining excess weight. It contains a huge amount of fats, which are perfectly absorbed and deposited under the skin. Therefore, mayonnaise and other mayonnaise-containing sauces are prohibited.
2. Sour cream sauce– also undesirable, it contains animal fats and a large number of calories.
3. Any store-bought sauces– they all contain flavor enhancers, a lot of salt, preservatives and other harmful additives. It is better to prepare sauces at home from natural products. The exception is soy sauce, but with the condition that it contains only soy.

Fatty foods

They should generally be avoided, although some fats are simply necessary for us during weight loss and should not be completely abandoned. It is important to be able to correctly determine the type of fat. If the product contains unsaturated fats, they can be quickly absorbed, satisfy hunger and speed up metabolism. But saturated fats, on the contrary, are slowly absorbed and can not improve your figure.

We invite you to familiarize yourself with the most harmful fatty foods when losing weight:

• Salo– leader in fat content. They like to eat it raw (with salt and garlic), boiled, fried, smoked, etc. There are many cooking methods, but the usefulness of this product does not increase. Moreover, even a small piece eaten during the period of weight loss can slow down this process.
• Oil– vegetable, olive, castor, cream, etc. All of them have 99% fat content and are not weight loss stimulants. Even if the manufacturer claims that using it olive oil you can lose excess weight - it's all a marketing ploy. Although some oils have a valuable vitamin composition, their daily use (in salads, side dishes) can at least slow down weight loss.
• Pork- the fattest meat. If you exclusively love this meat product, then you should choose the leanest cut and not exceed a serving of 150g per day.
• Fish– mackerel, herring, salmon, trout, sabrefish, catfish, halibut, sprat, willow, capelin, burbot, sturgeon, pink salmon, flounder, saury, eel, Chinook salmon.

When losing weight, you shouldn’t completely eliminate fats; you can eat foods with low fat content – ​​up to 1.5-2%.

Semi-finished products

Semi-finished products greatly simplify the cooking process, but they can cause significant harm to your figure. If this type food was purchased in a store - feel free to refuse it. A lot of fat, flavor enhancers, preservatives and other harmful substances are added there. Let's look at popular, not recommended semi-finished products:

• cutlets, zrazy, meatballs, meatballs, meatballs;
• dumplings, manti, dumplings, khinkali;
• cabbage rolls, peppers and other stuffed foods;
• beefsteak, rump steak, escalope, schnitzel, steak;
• lula kebab, kupaty;
• roll, pate, minced meat.

The exception is home-made, low-fat, boiled or steamed products.

Canned food

All canned products contain a large amount of unhealthy fats, salt and flavor enhancers. After eating canned food, your appetite may increase even more and you will have a great desire to drink a lot of water, which can cause swelling. For example, we can cite the most harmful of them:

• Fish - tuna, mackerel, salmon, trout, sprats, etc.
• Meat - stewed meat, minced meat, pork, beef, lamb, duck, etc.
• Ready-made dishes - porridges, soups, cabbage rolls, peppers, side dishes, etc.
• Vegetables – stewed, squash caviar, lecho, cabbage, etc.

Starchy foods

• legumes – beans, chickpeas, lentils;
• potato;
• rye, rice;
• noodles, crackers, bread;
• beans, flour;

Sausages and smoked meats

Yes, they make a great addition to dinners and taste great. But if you have a goal to lose weight, then such products should be abandoned in 100% of cases. What can be considered a ban:

• Any sausage - doctor's, smoked, cervelat, low-fat, chicken, beef, liver, in a natural casing and other types.
• Sausages, sausages, bacon.
• Boiled pork, brisket, ham.
• Pates.

What you can and cannot drink

During the period of weight loss, a mandatory aspect is the correct drinking regime. But besides simple drinking, you can diversify your drinking. But not all liquid will help effectively fight excess weight. A person who is losing weight needs to know what to drink and what not to drink.

Can

Healthy drinks for weight loss include:

• natural pomegranate juice;
• mint and chamomile tea;
• whey (no additives, sugar or flavoring);
• kefir up to 1.5% fat content;
• Apple juice;
• berry fruit drinks without sugar;
• green and ginger tea;
• vegetable juices (cucumber, tomato, carrot);
• coffee (natural), without cream and condensed milk, no more than 1 cup per day, in the morning;
• natural pineapple juice.

It is forbidden

There are many more forbidden drinks, these include:

• lemonade and other carbonated and sweet drinks;
• alcohol (wine, cognac, cocktails, beer, liqueurs, liqueurs, punches);
• cocoa;
• jelly;
• village fresh milk;
• instant powder drinks;
• soluble thick concentrates based on sugar syrup;
• milkshakes and drinking yoghurts;

What can you eat during the day?

In addition to the classic list of permitted and prohibited foods, it is important for a person losing weight to know. What dishes can be prepared, and what time of day is best to eat them.

For breakfast

You should take your breakfast seriously and try to give your body more calories. For breakfast you can eat:

1. A serving of oatmeal with 1 tsp. honey, drink a mug of coffee, and eat 1 slice of hard, low-fat cheese.
2. Muesli poured in 1 glass apple juice, a glass of kefir and cottage cheese with raisins (no more than 150 g).
3. 2 boiled eggs, natural yogurt without additives with fresh strawberries, buckwheat, poured in 1 cup skim milk.
4. Oatmeal with nuts, a glass of kefir, 2 loaves of bread and a handful of prunes.

For lunch

At lunchtime, the body needs to be saturated with liquid food (soups, broths) and solid food. But the purpose of lunch is not to eat, but to satisfy hunger.

1. Vegetable soup, baked zucchini and perch fillet (no more than 150 g), a glass of green tea without sugar.
2. Chicken broth, boiled piece of beef (no more than 150 g), buckwheat.
3. Stewed vegetables, steamed chicken breast (1/2 part), borscht, baked apple with cottage cheese.
4. 1 steamed cutlet, mushroom soup, buckwheat and a glass of fermented baked milk.
5. Beef broth with tongue (no more than 200 g of meat), 1 egg, baked eggplant with garlic.

For an afternoon snack (or snack)

During the period of losing weight, we try to limit ourselves to only healthy and modest snacks.

1. 1 green apple, a glass of kefir and 5 pcs. almonds
2. 3 dried apricots, 3 prunes, 5 walnuts, 1 pear.
3. Fruit smoothie, 10 different nuts.
4. 1 orange, 2 plums, a glass of fermented baked milk.
5. Baked apple with cottage cheese or cinnamon, a glass of kefir.
6. A slice of pineapple, a handful of nuts, a glass of Varents.
7. A glass of vegetable juice, fruit puree (150 g), 10 pcs. cashew nuts.

For dinner

1. Vegetable stew (without fat) with boiled chicken heart (100 g), a glass of kefir.
2. Steamed chicken meatballs, a glass of pomegranate juice.
3. Boiled pike with soy sauce, ginger tea and a slice of baked zucchini.
4. Stuffed peppers (homemade), a glass of kefir.

Having created a diet and menu for yourself, you should strictly adhere to it. It is not recommended to eat food at night (after 20:00) and too early in the morning (5:00-6:00).

Now you have become familiar with all the types and subtleties of food that will help you effectively lose weight. Thanks to these lists, you can easily create an individual menu and not be afraid to eat something harmful and spoil your figure.

(3 average votes: 5 out of 5)

Proper nutrition is an integral part of the life of slim and fit people. Losing weight on strict diets gives a quick, but only temporary effect: at first, the extra pounds are difficult to lose, because living on two apples a day cannot be called a full life, and then the lost weight comes back, even with a plus. As a result, the next attempt to lose weight ends in gaining a couple more kilograms, moving away from the goal, dizziness, irritability from constant hunger and problems with the gastrointestinal tract. Very often, due to improper weight loss, metabolism slows down, which in the future makes it even more difficult to lose weight, as it forces the body to store fat even with a normal, balanced diet.

“A diet is a small stage of life that you need to go through in order to find an ideal figure” - this is what many people think, without even realizing that temporary restrictions will not change eating habits, and after the end of the diet everything will return to normal, recommendations and advice from a nutritionist by themselves will be forgotten, but the usual surplus of calories per day will not go away, which is why the weight will still grow without stopping. While proper nutrition is not a way that guarantees the loss of 10 kg in a week, it does guarantee psychological peace of mind, the absence of strict restrictions, well-being and good health, of which normal weight. With proper nutrition, giving up fast food, fatty and fried foods does not happen within a certain period of time, but for life, that is, it is important to realize that if such a path is chosen, then you need to go to the end, and not after reaching the very end. The immediate goal - losing extra pounds - is to turn back to the path of eating “whatever you have to”.

Allowed and prohibited foods on the menu

Even in such a seemingly strict food system, there are no specific lists of foods, what you can eat and what you can’t. It depends more on the method of preparation, but you can highlight some foods that are better to avoid when switching to proper nutrition, especially for losing weight:

• Fast food
• Chips, croutons
• Pure sugar
• Marshmallows, marmalade, waffles
• Jam
• Fried foods
• Bakery products made from premium wheat flour
• Yeast dough
• Yoghurts with fruit flavors, milkshakes
• Ice cream
• Store-bought sausages and other prepared meat dishes

The simplest permitted products that first come to mind are:

• Various cereals and legumes (rice, buckwheat, bulgur, chickpeas, lentils, peas, etc.)
• Vegetables (cabbage, beets, salad mixes, cucumbers, tomatoes, etc.)
• Lean meat (chicken, turkey, veal)
• Honey, dark chocolate in moderation
• Fruits and berries (apples, pears, strawberries, cherries, peaches, plums, kiwi, pineapple, mango, etc.)
• Dairy products (cheese, cottage cheese, kefir, milk, etc.)

Rotating foods throughout the day

It is believed that for weight loss it is not important what and when you eat, but how much. But proper nutrition implies a rational distribution of proteins, fats and carbohydrates throughout the day to make it easier for the body to digest food and produce energy from it.

Thus, for breakfast you should eat all kinds of carbohydrates - cereals, fruits, cereals; in the first half of the day you can allow yourself a little sweet, since carbohydrates (especially complex ones) give you a feeling of fullness for a long time and a supply of energy for the whole day.

Fats are no less necessary for the body, but they are very high in calories compared to proteins and carbohydrates (9 kcal per 1 g of fat), so it is worth consuming fats (for example, nuts) during lunch in order to use up the calories they provide until the evening. Fats are involved in the formation of connective tissues in our body and affect the condition of hair and skin.

Protein is a building material for muscles. Animal protein is considered the most valuable, since it contains a complete set of amino acids for better absorption by the body, while plant protein is much less digestible by humans. Protein helps the body recover, so it is better to eat protein foods (for example, eggs or cottage cheese) at dinner.

Snacks are necessary to curb hunger and provide extra energy before your main meal, so carbohydrate foods are best for these meals.

How to switch to proper nutrition. 5 steps to healthy eating

It is very difficult to suddenly switch to proper nutrition, especially for people who are used to eating at McDonald's, so it is better to approach this gradually.

1. Moral preparation and motivation

No matter how strange it may be, you should start not with giving up sugar, not with giving up any food after 18.00, and certainly not with cutting down your daily calorie intake, but with psychological preparation. At this stage, it is worth considering the importance of changes in life, their long-term nature and future prospects. Clear guidelines for such things as proper nutrition = health, proper nutrition = long life, proper nutrition = delicious food, and so on, will help you realize the need for at least predominance healthy food in the menu and will make the transition as painless as possible.

You should start by reading various articles and studying forums where people share their experience of switching to proper nutrition, talk about the pros and cons of such a nutrition system, their tricks and tricks that helped them not to break down at first. As they say, forewarned is forearmed. In addition, wonderful changes in figure and appearance, photo evidence of which are always attached in such reviews, will motivate you for a long time, because stories about 20 kilograms lost in a year of good nutrition without fasting simply cannot help but surprise. Who wouldn't want to check this out for themselves?

It’s worth preparing yourself for the fact that at first you will miss your favorite goodies, but you can find a replacement for everything, especially food. The world of healthy food is much more diverse than it might seem at first glance. Don't be afraid to try new foods or adjust your favorite recipes to new requirements, and everything will work out! The most difficult period to go through when changing your diet is the first 3 weeks. At least for this time, it’s worth gaining strong motivation and desire to reach your goal, so that when you see the first hamburger you don’t pounce on it. But there is no need to punish yourself for the slightest deviations from the planned plan, this can lead to even greater disruptions. One chocolate bar cannot reap all the benefits of at least two weeks of proper nutrition, and the human factor should always be taken into account. After 21 days it will become much easier, a bag of chips will no longer be the most desired thing from the grocery store, and taste preferences will begin to change on their own.

After the theory has been studied, psychological preparation has been completed, and the need for changes in life is more and more necessary, you can move on to practice!

2. First steps on the path to proper nutrition

We tuned in to the changes, we saw enough perfect figures girls on the PP, and then what? And then we make adjustments to own life! At first, it will be enough to stop eating buns at 3 am, try to replace sweets with fruits and not fry food in oil, accustom yourself to a full breakfast (coffee and a sandwich don’t count!), drink more water and finally stop overeating.

Should you start counting calories? There is no definite answer. If one of your goals for proper nutrition is losing weight, then most likely it’s worth it. Then it won’t hurt to get a kitchen scale and install a special application on your phone for counting calories: you just need to enter the name of the product (or scan the QR code) and its weight, and the program will make additional calculations on its own. Calorie counters automatically count calories, proteins, fats and carbohydrates, and you can set your own norm for a particular value. This is much easier than keeping all the records and calculations somewhere in notepads or notebooks, because this can soon get boring.

If the transition to proper nutrition occurs for health reasons or the recommendations of doctors, then there is no need to bother yourself with unnecessary calculations. It is enough that the food consumed is more or less healthy, and its quantity will be determined intuitively.

3. Grocery basket

Before going to the store, it is better to make a list of products that you need to buy in advance and follow it exactly. Even a person with the most developed strength sooner or later the will will not resist the chocolate bar that is gathering dust somewhere in the closet; it is easier to live when there is nothing to lash out at at home. You should not go to the grocery store on an empty stomach, even with a prepared list, this will lead to unplanned “harmful” purchases. You should cleanse your diet gradually: not from the first day, replace everything with chicken fillet and white cabbage, but each time give up junk food a little bit, so as not to stress your body.

The first time you can buy groceries as always, without thinking about what is harmful and what is healthy, and then at home evaluate your usual diet. For the second time, you can already make a list similar to regular purchases, only slightly adjusting them in a healthier way. During the month, you should try to add more vegetables, fruits, dairy and protein products to your basket, and remove excessively fatty and sweet foods from your purchases. A real must-have for proper nutrition are frozen vegetable mixtures, which are very quick and easy to prepare, and the variety of vegetable mixes on supermarket shelves will not leave anyone indifferent!

4. Getting used to the new menu. Development of culinary abilities

Having new products at home is a reason to learn new recipes. Maybe you have never tried to cook risotto or the simplest PP cake for a special occasion? You can’t limit yourself to just boiled buckwheat and cucumber salad all your life, you need to try new dishes, fortunately, everything has already been invented a long time ago and you don’t have to reinvent the wheel: thousands of articles and entire blogs are devoted to proper nutrition, where every step of preparing a particular dish is described in detail.

At first, the kitchen will become the most important part of the house, because it is there that you can create your own culinary masterpieces. Over time, taste preferences will change, the functioning of taste buds will improve and, due to the lack of large quantity flavor enhancers and artificial additives, ordinary food will seem tastier and its taste will be richer.

5. Achieving the goal and completely cleansing the diet

After several weeks or months of this regime, the realization of the need to reconsider nutrition came, the grocery basket was filled with food that corresponded to proper nutrition, culinary skills improved, and junk food It doesn't seem so tasty anymore. At this stage, it will be increasingly noticed that the choice of products occurs automatically, the hand itself reaches out to more or less useful products, cravings for sweets have decreased, and thoughts about food take up less and less time and, in general, proper nutrition becomes a way of life, and not a burden. Goal achieved!

Power supply diagram. Daily calorie intake

The classic scheme of proper nutrition involves 3 main and 2-3 additional meals. This is breakfast, lunch, dinner and 2-3 snacks. Breakfast should account for about 25% of the daily calorie intake, lunch is also 25%, dinner - about 20%, 1st snack (2nd breakfast) - 15%, 2nd snack (afternoon snack) - 10%, and For the third snack, you can leave 5% of your daily calories, for example, for a glass of kefir before bed. In any case, the number of meals can be adjusted depending on daily activity and daily routine.

In order to calculate your daily calorie intake, you can use the Harris-Benedict formula. It involves calculating your Basal Metabolic Rate (the calories your body uses to maintain vital functions, such as staying warm or digesting food) and, depending on your activity level, gives you an approximate number of calories.

It looks like this:

BUM = 88.36 + (13.4 x weight in kilograms) + (4.8 x height in centimeters) – (5.7 x age) – for men;

BUM = 447.6 + (9.2 x weight in kilograms) + (3.1 x height in centimeters) – (3.4 x age) – for women

The resulting number (BOOM) must be multiplied by a factor from 1.2 to 1.9 depending on the level of physical activity:

• Minimum activity level – 1.2 (BOOM x 1.2);

This coefficient is suitable for people who do not play sports and have a sedentary job, for example in an office

• Low activity level – 1.375, that is, BOOM x 1.375;

Low activity level corresponds to people who walk up to 10,000 steps daily or do light sports 1-2 times a week

• Average activity level – 1.55 (BOOM x 1.55);

A coefficient of 1.55 is suitable for people doing fitness 3-4 times a week

• High level of activity – 1.725 (BOOM x 1.725);

This level of activity involves sports training 5-6 times a week

• Very high level of activity - 1.9, that is, BOOM x 1.9;

A very high level of activity is found in people who engage in exhausting daily activities or are engaged in physically demanding work (for example, construction workers).

The resulting number is simply the result of an equation that does not take into account individual characteristics body, and there may also be errors in choosing the activity level coefficient. To maintain weight, you can try to deviate from the set value by 10-15% minus for one week, then evaluate your condition and compare the number on the scale with the initial one, then eat the calorie norm from the formula, and then increase this value by 10-15% . After these experiments, you need to compare the numbers on the scales at the end of each week and choose exactly how many calories the body needs.

As already mentioned, the number from the Harris-Benedict formula is suitable for maintaining weight. To lose or gain weight, you need to change the obtained value by 10-20% down or up, respectively. You should not deviate from the norm by more than 30%, so as not to harm your health.

How to drink water correctly

Ha ha! Well, yes, this happens too! It is equally important to drink enough water while eating properly. Everything here is much simpler than with nutrition, but you should stick to a few simple rules:

• You should drink water at the rate of 30 ml per 1 g of weight,
• In the morning you need to drink at least 1 glass of water on an empty stomach.
• You should always drink water 20 minutes before meals
• It is not advisable to wash down food or drink within the next 20-30 minutes after eating
• Tea, coffee, juice are also drinks, but they do not replace regular clean water
• It is necessary to learn to distinguish hunger from thirst and in no case confuse them

Menu for the week

Monday

Breakfast: Oatmeal with banana.

Snack: Apple.

Dinner: Stewed vegetables with turkey.

Snack: Bread with hard cheese.

Dinner: Cottage cheese with fruits or herbs.

Tuesday

Breakfast: Yogurt with fresh fruit.

Snack: Banana.

Dinner: Cheese soup with champignons.

Snack: Vegetable Salad.

Dinner: Veal stewed with vegetables.

Wednesday

Breakfast: Lazy oatmeal.

Snack: A handful of nuts.

Dinner: Soup with rice and meatballs.

Snack: A couple of breads, some dried fruits.

Dinner: Syrniki.

Thursday

Breakfast: Oatmeal with cheese and peanut butter.

Snack: 2 peaches.

Dinner: Rice with vegetables and chicken.

Snack: Beet salad.

Dinner: Scrambled eggs and salad.

Friday

Snack: Bread with cheese.

Dinner: Fish cutlets with cheese and buckwheat.

Snack: Grated carrots.

Dinner: Cottage cheese casserole.

Saturday

Breakfast: Fruit salad dressed with yogurt.

Snack: Cereal bar.

Dinner: Risotto with turkey.

Snack: Avocado crispbread.

Dinner: Baked chicken fillet with cheese, salad.

Sunday

Breakfast: Lazy oatmeal.

Snack: Corn grains.

Dinner: Noodle soup with chicken broth.

Snack: Orange.

Dinner: Baked fish, chickpeas and vegetable salad.

It is worth repeating that proper nutrition is not a diet, but a lifestyle that will help maintain health. Sticking to proper nutrition does not mean constantly losing weight, because weight loss occurs by consuming fewer calories than usual, and not by replacing harmful products useful. You need to eat to live, not live to eat!