Eat and Lose Weight: Top 7 Tricks for Healthy Weight Loss Nutrition

You can lose weight without giving up food. The main thing is to follow the principles of proper nutrition. Nutritionists say that you can lose weight in 21 days. Why and how you can lose weight in just 3 weeks, read the material.

Contents

7 Tricks for Healthy Weight Loss Nutrition
An approximate menu of proper nutrition for a week
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7 Tricks for Healthy Weight Loss Nutrition

Nutritionists, fitness trainers, and doctors alike agree that there is no more effective and healthy way to lose weight, tighten your body, and strengthen muscles than a combination of proper weight loss nutrition and exercise. Naturally, both require discipline. One thing is good: nutritionists and trainers assure that you can get used to proper nutrition and exercise regimen in just 21 days. During these 3 weeks, your brain will be rebuilt, and exercise and nutrition plan will become a habit. So, in three weeks you won't reach for a harmful packet of chips - you just won't want to eat them.

But how to compose a diet correctly and how to eat right in order to lose weight. There are 10 basic principles.

Prioritize

Your task is not to limit yourself in everything in the name of harmony, but to build a nutrition system that you can stick to for a long time, even your whole life. Eating the right diet for weight loss should help the body burn excess fat and build muscle. When the goal is achieved, you can allow some foods to be returned to the diet, but in limited quantities.

Also Read: 5 Brussels Restaurants Where You Can Eat Tasty and Inexpensive

Remember the basics of nutrition

The core of a proper diet should be proteins and the right fats with carbohydrates. You mustn't starve. The diet should include such foods as chicken, turkey, rabbit, lean red meat, sea and river fish, seafood, olive, coconut or sesame oils, vegetables, herbs and fruits, berries, eggs, omelet products, whole grains, many natural spices, and herbs. Also, do not forget about the drinking regimen: 1.5-2 liters of clean water per day is the norm for any person. If you exercise a lot, drink more water.

Determine your calorie intake

the calorie content of the daily diet is important. For example, on average, women need to consume 1500-2000 calories to maintain their shape, depending on their body weight. And to lose weight, you need to create a calorie deficit. But this does not mean that you need to switch to only one water in pursuit of the notorious 90-60-90. It is enough to reduce the daily calorie intake to 1200, and you will begin to lose weight, but according to the rules. That is, the lost weight will not return after you switch to an individual calorie number.

Eat 5 times a day

The volume of the human stomach is approximately 0.5 liters, but it can be stretched. The logic is simple: the more portion you eat, the more you will want to eat because you will stretch your stomach and it will need more food. In general, in order to eat less, you need to eat less but eat more often (sorry for the tautology). Divide your daily food intake into 5 meals. The portions will be small and you will not feel hungry throughout the day. Breakfast should have 500-600 calories, lunch - 150-200. For lunch, you can eat 300-400 calories, for a snack - 150, and for dinner - 300.

No dry food

Forget about snacking on sandwiches and even the most dietary cookies. The meal should be complete. This does not mean that you should eat the first, second, third, and compote five times a day. You just need to sit down and calmly eat a complete ready-made dish, preferably warm. Liquid dishes cooked in meat, vegetable, fish broths, and mushroom broths promote the secretion of gastric juice. Soup once a day is enough for the digestion of second courses.

Determine the portion size for weight loss

We will not write about the size of the stomach again. Better to say, how much you can eat in grams per meal. One serving of vegetables - 100-150 g, liquid meals and dairy products - 150 ml, meat or fish - 120 g, 1 fruit, 1/4 avocado, 8-12 grapes, a handful of nuts, 1 teaspoon. vegetable oil.

Observe the correct diet

Your diet for losing weight and keeping fit should look something like this: breakfast - protein foods or whole-grain cereals; lunch - soup + protein food or vegetable salad/stew; snacks - 1 fruit; dinner - dairy products or vegetable dishes.

Adhering to these nutritional rules, you will not lose weight as quickly as with mono diets, but everything will not return. Plus, you can stick with this meal plan for life, adding some foods as you wish. And most importantly, this will not only not harm health but will improve it.

Breakfast options

200 g of cooked oatmeal with 30 g of dried fruit; coffee or tea; fruit.
150 g of cottage cheese with 1 teaspoon. honey; 30 g of nuts or 100 g of fresh fruit; coffee, tea, or a glass of freshly squeezed juice.
2 whole-grain toast with 50 g avocado or 30 g cheese boiled egg; coffee or tea, fruit.

Lunch options

Chicken soup; vegetable salad; hot sandwich made from whole grain bread, chicken breast, and greens.
Durum wheat pasta; 100 g chicken breast, cherry tomatoes; fruit.
Natural yogurt without additives; sandwich with whole-grain bread, avocado, salmon, and herbs.

Dinner options

Baked fish with vegetables; 1/2 baked apple
Salad with bulgur, chicken breast, tomatoes, and dry herbs; tea.
Baked chicken fillet; side dish of baked vegetables, 1 tbsp feta; tea.
150 g of cottage cheese with 30 g of nuts and 1 teaspoon. honey.

Your diet should contain as many raw vegetables and fruits as possible, but up to 4 pm, then it is better to eat baked vegetables and fruits, which in this form are easier for the body to absorb.

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