How to lose weight with health benefits? What do you need to know to make the proper diet for weight loss? Examples of PPs menus for weight loss – read about it in the article of the experts.
How To Make A Proper Diet For Weight Loss
There are many theories on whether an effective or useless healthy and proper diet is for weight loss. Exhausting ourselves with various diets, we often do not get the desired result but, on the contrary, earn new health problems. Why? Because there is no magic diet pill for weight loss, you need to balance a completely balanced diet and the right way of life. How to do it, read on.
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How To Lose Weight With Health Benefits?
Modern PP (proper nutrition) systems are aimed at reducing the weight of the person and improving general well-being. Professional nutritionists agree with the fashion trend – not to be exhausted, unsatisfied, and exude joie de vivre, naturalness. Therefore, experts suggest we make the proper diet for weight loss, adhering to the following rules:
- The daily menu should be varied so that the body gets enough nutrients.
- Dishes should be tasty, causing appetite not to disrupt the nervous system, gastrointestinal tract.
A healthy, balanced menu is not a temporary week/month diet. Such a restructuring of the food system should change food habits forever. After all, the goal of pp is not just to get rid of a few extra pounds, but also to improve the body as a whole!
What Foods Help Reduce Weight
Nutritionists welcome foods with so-called minus calories or containing substances that can accelerate fat metabolism. Among them:
- Fruits, berries: pineapple, kiwi, grapefruit, avocado, pomelo, raspberries;
- Vegetables: celery, cauliflower, and white cabbage, broccoli, tomatoes, asparagus, cucumbers, bell peppers, zucchini, beetroot;
- Green tea, ginger root, olives, spices (cloves, chicory, etc.).
The menu of proper nutrition, including dishes with such products, activates metabolism, improves the gastrointestinal tract, normalizes blood pressure, glucose, and cholesterol levels.
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What To Give Up Forever
Before you make a proper diet for weight loss for yourself:
- Study the list of potentially dangerous products for the figure.
- Without regret, exclude sausages, store smoked, pate, canned food, semi-finished products because of a large amount of harmful fat, various emulsions, synthetic preservatives, other health-threatening ingredients.
- Eat marinades and pickles with caution, which hold the liquid in the body, increasing the pressure.
It is not recommended to cook often from fatty meat: pork, duck, lamb.
Give up white bread, pastries, sweets, and confectionery. The body will have enough sugar if you get it from honey, dates, dried apricots, raisins, and fresh fruit. Milk chocolate is desirable to replace with black chocolate. Do not regret the mayonnaise and other sauces, fast food, chips, crackers, which will also have to be removed from the diet. Minimize the amount of white rice, high-fat cheese (more than 50%), dairy products with sugar, including ice cream, yogurts with additives, glazed curd cheese.
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What You Need To Know To Make The Right Diet For Weight Loss
Individual food regimen planning for a day, a week, and a month will help cultivate eating and drinking water properly. But do not break yourself, maximally rebuilding your usual schedule. Be sure to consider the features of your lifestyle before you make a proper diet for weight loss. You should first consult a doctor, find out what restrictions on the menu can impose individual diseases, allergies, etc.
According to the recommendations of nutritionists, it is necessary to eat fractionally – at least three times, and it is better with snacks 5-6 times a day. The interval between meals should be about 3-4 hours. The longer the gap between meals, the more likely it is to overeat. It is recommended to eat daily at the same time. Be sure to observe the drinking regime. To calculate the approximate amount of water per ml per day, the indicator of own weight (in kg) is multiplied by a factor of 31 (for women) or by 35 (for men).
The menu considers the calorie content – the amount of energy generated by the intake and digestion of food by the body. People who lead an active lifestyle, play sports need up to 2500-3000 kCal per day with many protein products. In hydrodynamics, you need 1500 to 2000 kCal and a reduced volume of carbohydrates, fats, which gradually remain on the body in the form of a hated excess weight.
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For Women
The fairer sex is endowed with a slower metabolism and more difficulty to gain muscle mass than men. Women are more quickly overweight. Therefore, to be in shape, to monitor the calorie content (1800-2000 kCal) of food, and engage in physical activity is necessary.
For Men
Nature has rewarded men with a more active metabolism, a propensity to grow muscle tissue, which requires a lot of protein in the PTA menu. The diet should include 2000-2800 kCal, which depends on the degree of activity and lifestyle.
Examples Of Pps Menus For Weight Loss
Even if you don’t feel hungry in the morning, you need to learn breakfast. And the first meal should be nutritious, contain up to 40-50% of the daily rate of carbohydrates. Protein food should prevail for dinner. Lunch includes up to 25-30% of the caloric content of the daily diet. Using examples of simple but tasty, healthy, and dietary dishes, it is easy to make a diet of the proper diet for weight loss to your taste:
- Breakfast: oatmeal, buckwheat, wheat porridge on water/diluted milk, brown rice, muesli, cheesecakes, rice flour pancakes, omelet, steamed scrambled eggs, fruit or vegetable salad.
- Lunch: vegetable soup, boiled chicken fillet, veal/beef stew, mushroom soup puree, baked fish, steamed vegetables, meatball soup, chicken breast casserole, and vegetables.
- Dinner: steamed white fish or fish cutlets, chicken meatballs, low-fat cottage cheese with honey or casserole, stewed beans with vegetables, lentils, boiled eggs, salads of fresh or boiled vegetables.
Between the main meals, second breakfast and a snack should not turn into a full meal. Light snack includes smoothies, white yogurt, fruit salad, boiled vegetables. You can eat toast with cheese, baked apple with cottage cheese, a handful of dried fruits, seeds, nuts. To make a diet and change your eating habits should consider the individual characteristics of the body, lifestyle, taste preferences. Keep an eye on the body’s well-being, the body’s response to certain foods, and over time will establish the right food program.
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