Everyone knows that for effective weight loss, in addition to training, you need proper nutrition. Best of all, when you have developed a special diet program for weight loss, designed for women.
Weight Loss Nutrition Program: Basic Principles
There are principles in good nutrition. In 4 weeks of fulfillment, a habit will develop, and it will become much easier to observe them, and the process of losing weight will be fast and stable.
- Consume a lot of greens and vegetables, not forgetting low-fat fish and meat.
- Eating fractionally.
- A small calorie meal per day. This can be calculated by the formula: 0.9 x desired weight x 24.
- The ratio of BJU. Ideal boundaries: 2.5: 1: 1.5.
- Servings Per Container should not exceed 300 g.
- Drink 2-2.5 liters of water per day.
What is a weight loss program?
A diet plan for weight loss includes several features:
- No breakfast. If you do not have breakfast in the morning, then in the evening you can decently overeat. Losing weight will not work.
- High-calorie dinner. If the habits remain tight at night, then in order to reduce weight, you will have to give up the desire to eat before bedtime. Dinner in a meal program should be light.
- Limit the intake of high-calorie drinks (juices, coffee, sweet tea). They should not be completely abandoned, only limited to 500 kcal per day.
- Refuse alcohol. It is high-calorie and causes appetite.
- Refusal of harmful fats. In the diet program for weight loss, girls often exclude fats altogether, but this is wrong, since hormonal failure can begin. It is enough to eat dairy products, fish, meat. Of these products, the necessary amount of fat will be absorbed into the body.
- Refuse seasoning. Mayonnaise, sauces are not good for the body. Seasonings stimulate appetite.
Basic principles of nutrition for weight loss
The balanced nutrition program for weight loss for a month has everything that will help you become attractive and significantly thinner.
The rules of the meal plan are simple, but apply 100%. To speed up weight loss, at least some light exercise should be added to a balanced diet. It is also necessary to eat at the same time.
To draw up a working nutrition program for a month, you must remember that the diet should have a varied diet, but with clearly calculated calories. Completely exclude fast food and soda, eat more meat and fish – sources of protein.
In the diet for a month should be a lot of fresh fruits and vegetables. But sweets and cakes to remove away from sight.
The basis of proper nutrition:
- drinks without sugar, with honey;
- clean water, about 2 liters per day;
- lack of fried foods;
- eat in complete silence, slowly chewing every piece.
Prohibited Food and Beverage
In the program of healthy and proper nutrition, it is forbidden to use some foods that are saturated with sugar, simple carbohydrates, fats. They interfere with the diet. Therefore, with the independent preparation of a proper nutrition plan, the following products should be excluded from the diet:
- chocolate and sweets;
- fast food;
- chips and soda;
- white flour pasta;
- smoked meats and sausages.
The menu of a balanced and healthy diet for a month must necessarily include products that are beneficial to the body. For an ideal nutrition plan, you need to create a table where useful foods are introduced for clarity.
List of products that contribute to weight loss:
- pine nuts, walnuts;
- a pineapple;
- apples, grapefruit;
- low-fat kefir.
How to schedule a meal for a month
When compiling proper nutrition for a month, you need to consider that you should not starve, but not overeat. Even harmless apples should not get carried away, as the stomach will stretch. You need to get up from the table with a slight feeling of hunger.
A diet program every day for a month for weight loss can be created on the Internet online. You just need to drive the request into the search engine, and it will give out hundreds of diet options for the desired period of time.
Consider the following when scheduling a month’s nutrition:
- immediately after getting out of bed, drink 200 ml of clean water;
- after water do not eat for 40 minutes;
- drink water only 40-60 minutes after eating;
- have dinner 1.5-3 hours before going to bed.
Stick to this daily routine, and excess weight will leave you very quickly.
Sample menu with three meals a day
An approximate meal plan for one day should look like this: three full meals a day and 5 light snacks.
When drawing up an individual balanced nutrition plan, consider your schedule, since nutrition planning should not be stereotyped, but taking into account your daily routine and level of physical activity.
You should eat well in the morning so as not to overeat in the evening. Therefore, in the menu of proper nutrition, morning meal is the most nutritious.
The breakfast menu can include diet yogurt, tea or coffee without sugar, no butter on bread, only toast, you can fresh fruit, granola or cereal. Variety of breakfast should be cottage cheese (low-fat), eggs and vegetables.
In a personalized meal program, lunch has an important place. The main thing is to know how to correctly calculate the calorie content of foods and the amount of fat in food consumed. It is very important to monitor the quality of products, since you need to eat only good and high-quality food, then the food will be healthy.
For lunch, you can cook vegetable or fish light soup, rice and a salad of fresh vegetables.
Dinner in a diet program for weight loss should be the easiest and most nutritious. Usually it is boiled chicken breast with green salad or baked fish in a foil with fresh vegetables. It is important to calculate the amount of carbohydrates and fats in the dish, they should be few.
If you have no time to count and come up with options for a meal, you can use ready-made personalized nutrition plans for weight loss from a nutritionist or on the Internet.
How to eat when playing sports
If you play sports and adhere to a balanced diet, then excess weight does not threaten. There are many physical exercises and workouts for weight loss for women, you only need to choose the appropriate individual plan and follow it.
When playing sports, a lot of calories are spent, so you will have to add them to your diet.
Increase the amount of protein foods (meat, fish, chicken breast, eggs, dairy products) for muscle growth.
Reduce the simple carbohydrates found in sweets, pasta, bread.
Make it a rule to drink 2.5 liters of pure water per day.
Features nutrition after training
When drawing up an individual nutrition plan after sports, it should be borne in mind that food after exercise should be low-fat: chicken breast, egg whites. It is better to exclude beef and pork from the diet, since they are still fatty, it is better to use veal in the diet program.
More accurately, cheese, milk and yogurt: they have at least 5% fat, and in the ratio of BJU it is a lot. But after training, it is allowed to eat low-fat fish, but not fried fish and salads from fresh vegetables.
It is advisable to eat 20 minutes after training: this will increase muscle mass.
After completing the exercises, you should not consume caffeinated products (coffee, chocolate, tea) for two hours, otherwise caffeine will interfere with the activity of insulin in the body, the body will not be able to convert glycogen into muscles, and there will be no good muscle tone.
When developing an individual program of proper nutrition, try to bring into it all the best for the body.
To get a dream figure you will have to not only eat right, but also do it in the gym or at home. Nutritionists advise giving up bad habits, do not eat in front of a computer or TV. This provokes an increased appetite, which leads to the formation of excess weight.
When compiling proper nutrition for weight loss, it is important to include a variety of products in the menu for a month: meat, fish, vegetables, fruits, cereals and dairy products. Refuse semi-finished foods and food from fast food restaurants.
Each meal should be small but frequent. Also, nutritionists advise eating dishes from pleasing the eye and concentrating on the taste and aroma of food, eating slowly and thoughtfully. Thus, do not eat too much.
Ideally, if the nutrition program is a professional nutritionist, taking into account your parameters and level of physical activity.
Eat balanced and right all your life!