Proper nutrition for weight loss for girls: advice from the best nutritionists (+ menu for 14 days)

Issues discussed in the material:

• What foods don't help you lose weight?
• What foods help you lose weight?
• What are the basic principles of proper nutrition?
• What is an approximate weight loss menu for girls for every day?
• How to eat properly when training

All girls want to be slim and attractive. However, it is impossible to achieve a good figure if your diet is full of fatty and unhealthy foods. Proper nutrition for weight loss is the best way to achieve excellent shape without harming your health. Add regular workouts to it, and your figure will be not only slim, but also toned. By eating right, you can improve your health: improve your vitamin and mineral balance, improve the condition of your skin, hair, and nails.

Causes of excess weight in men

Why do men live less than women? Of course, men more often suffer from the consequences of consuming nicotine and alcohol, and according to statistics, they die somewhat more often from injuries (due to, as a rule, more dangerous work), however, the main cause of death is diseases of the cardiovascular system - heart attacks, strokes, heart failure. It is these reasons that, even more often than oncology, end lives at a relatively young age. And excess weight usually plays a key role in the development of these pathologies.

Internal factors of excess weight gain

Consider these factors:

- a slowdown in metabolism that occurs over time. Initially, men have a higher metabolic rate than women - on average about 2000 kcal per day. However, with low physical activity as you age, muscle mass begins to be lost, causing your metabolism to slow down—and this leads to weight gain.

- hormonal imbalance associated with a possible decrease in testosterone or the development of other endocrine diseases such as hypothyroidism, hyperinsulinemia or type 2 diabetes mellitus.

- genetic predisposition, leading, among other things, to a specific distribution of adipose tissue, mainly in the abdominal cavity and abdominal area. This type of obesity is called abdominal or male obesity - it is the most dangerous to health. This is due to the fact that this fat is hormonally active (it can accumulate or produce female sexual hormones - estrogens), and also contains the maximum number of blood vessels, which provokes hypertension, insulin resistance - a harbinger of type 2 diabetes mellitus.

- stretching of the stomach, which occurs with rare but massive meals. As a result, each subsequent reception becomes more and more.

External factors of excess weight gain

The most common reasons are the following:

- overeating, often hidden, when a person himself does not understand that he is consuming extra calories;

- change in diet: in the diet of modern people, many artificial foods have appeared, saturated with additional sugar or fat, which lead to the launch of the synthesis of excess fat;

- decreased level of physical activity. Men today still work more physically than women, but both are characterized by decreased mobility. Sedentary work and public transport, which have developed over the last 100 years, contribute to loss of activity and reduced calorie expenditure;

— high level of food availability. English-speaking weight loss experts call this factor “obesogenic environment,” that is, an environment conducive to the development of obesity;

- alcohol consumption is more frequent than is typical for women. Alcohol plays many negative roles. It leads to excessive intake of calories and increases appetite. And beer, for example, contains a large amount of phytoestrogens - substances similar in composition to female sex hormones, which do not help the male body in any way; on the contrary, they promote the synthesis of fat.

When you want something sweet

If women sometimes eat up stress and suffering with sweets and cakes, then men can consume tons of sweets for no particular reason, they just have a sweet tooth for the most part and do not try to deny the obvious. However, sugar in large quantities is just as harmful to the male body as it is to the female. If we return to the issue of calories consumed, the required daily calorie intake for men is 800-1000 kcal higher

than for women, but this does not mean that you need to “catch up” with sugar.
Excess sugar in the body can lead to abdominal obesity
, increased blood cholesterol and blood pressure, and decreased insulin sensitivity.

If you want something sweet, it’s better to choose natural sweets.

: marshmallows, candied fruits, dried fruits or fresh fruits. Natural sugar is healthier than what is used in confectionery production, but if you still cannot deny yourself your favorite cake, then try eating in smaller portions and starting dessert only after the main meal.

Men's diet for weight loss

What should an overweight man do who wants to live longer and, most importantly, improve his quality of life? First of all, lose weight and watch your diet. To do this, it is necessary to solve several problems, the first of which is the formation of a stable diet for the future. In our society, it is generally accepted that a man should be a breadwinner and protector, ready to sacrifice himself to ensure the well-being of the family and achieve other important goals. Many people donate. Life - fortunately, not always, but health - as a rule. And to at least undermine it, you don’t need much. It’s enough to “just” eat poorly. For those who want to avoid unnecessary and even stupid losses when solving noble problems, experts recommend that they first of all pay attention to their diet and start living according to the principle “war is war, and lunch is on schedule.” The optimal nutrition plan includes an average of 5 meals a day with breaks of about 3-3.5 hours. This allows you to constantly feel full, as well as maintain a constant level of metabolism, which in many cases prevents the development of obesity.

The next important factor in nutrition is calorie control. If the average metabolism of a man is about 2000 kcal per day without taking into account physical activity, then to lose weight it is necessary to eat less food. You can keep a calorie count, a food diary, or choose a special diet consisting mainly of low-calorie, but balanced and satisfying foods.

What's prohibited

Foods that do not fit into the above categories are considered unhealthy for humans and are not included in a balanced diet. Among the most popular foods that “unbalance” a healthy diet are candy, chocolate, cakes, chips and other fast food products. If you really want to, then on rare occasions you can treat yourself to dessert as a form of relaxation, but in this case it is better to give preference to an option containing less than 145 kcal.

Products for weight loss for men

In materials about weight loss, food is often divided into “healthy” and “bad” foods. Serious dietetics views these terms as very conditional: one product may be good for the heart, but harmful to the kidneys. Therefore, if the goal is weight control and loss, it would be wise to talk about products that are more or less beneficial for specific purposes.

Healthy foods

The products necessary for men include protein products of animal origin - the so-called primary animal protein. These are “favorable in terms of calories,” but not fatty varieties of meat (veal, beef, horse meat), poultry (chicken breast, turkey), fish (river and white fish).

These foods are a source of essential amino acids and also provide a feeling of fullness for a long time. It is advisable to consume them at each meal in moderation: the serving size can be approximately the size of a palm or a fist. A vegetarian approach for men is also possible, but it requires much more effort in shaping the diet, and the mandatory replacement of animal protein with plant analogues: as a rule, they contain less essential amino acids - which means they will have to be consumed more and at higher caloric values. Vegetarianism should not be recommended for most men, and is only suitable for a small group of patients with specific diseases such as gout.

It is also necessary to introduce products of plant origin into the men's diet. Fruits and vegetables are the main source of fiber and vitamins, which are always needed, and not just during weight loss. They gently cleanse the intestines of toxins and help form normal motility and peristalsis. The World Health Organization recommends eating at least 500 grams of fresh fruits and vegetables per day to maintain a normal weight - that is, more than 100 grams per meal.

Men also need carbohydrate foods as a source of energy. However, it is better to try to limit its portions: no more than 100-120 grams per meal. We are talking about healthy complex carbohydrates: dark cereals and durum wheat pasta, potatoes, colored bread. These types of side dishes provide a feeling of fullness for a long time, long-term stable blood glucose levels without sudden spikes, which prevents the synthesis of excess fat.

Soups are very important for building a healthy diet. They typically contain protein, a mixture of complex carbohydrates, and plenty of water. In addition, soups usually contain quite little fat, so they can be considered an essential component of a man’s healthy diet; they are widely distributed in fast food chains: cafes, canteens and restaurants, which makes the menu also accessible (the specialist does not write anything about “dietary”) . For a satisfying, balanced and low-calorie meal, it’s hard to think of anything better than a plate of borscht with meat, a vegetable salad and a slice of bread. Such a lunch will be nourishing, tasty and will bring no more than 250 digestible kcal to the body.

Harmful products

Conditionally “harmful” foods, that is, unprofitable for weight loss, include fatty foods - pork, red fish, cheese, sausages and sausages, nuts and seeds. At the same time, you can allow yourself some small amounts of, for example, red fish or nuts approximately once every 1-2 weeks, as they are sources of healthy omega-3.6 polyunsaturated fatty acids. However, their high calorie content does not allow them to be recommended for frequent, everyday use.

Unfavorable foods for weight loss include sweet foods high in fast carbohydrates. They are quickly absorbed, sharply increase blood sugar levels, and cause the release of the hormone insulin, which triggers fat synthesis. The most harmful for those losing weight are those containing a mixture of fat and fast carbohydrates: chips, chocolate, ice cream, most types of baked goods.

About drinks. The total amount of liquid daily should be about 2-2.5 liters (including drinks, vegetables, fruits, soups). However, this figure greatly depends on the ambient temperature, level of physical activity, gender and body size of the person. A man working physically in hot conditions may need 4-5 liters of fluid. It's best if it's just clean water. Often drinks have hidden calorie content due to sugar (juices, soda) and fat (dairy products). A man may not notice excessively incoming calories and mistakenly believe that he is gaining weight due to other reasons.

Alcohol deserves special mention. It has a very high calorie content - 700 kcal per 100 g of pure alcohol (for comparison, even sugar provides only 400 kcal). It significantly increases appetite, retains water, and promotes the synthesis of visceral fat. During the period of weight loss, it is recommended to limit the consumption of alcoholic beverages as much as possible. You need to enlist the support of family and friends, explain to them why right now they cannot drink alcohol at holidays and other events.

What drinks

It is not coffee and tea without sugar that help you keep your figure in shape, but plain water or homemade lemonade - water with lemon. Just drink a glass of water (preferably not cold, lukewarm or at room temperature) and after a few minutes you will forget about the desire to eat something. This happens because the stomach becomes full and tricks the brain into telling it that “everything is okay.”

How to lose weight for a man? It is important to know not only what to eat to lose weight, but also what to drink. Nutritionists consider all alcohol to be harmful “evening” drinks. If you exclude it, then we can assume that half the work has already been done and the weight will soon return to normal. Avoid juices, sodas, and dairy drinks in the evening, as they also have a high calorie content and will become an obstacle to an ideal figure.

You can also read other articles on our blog to help you decide on a weight loss plan and learn more about healthy eating. And also try nutrition to stay in shape.

Nutritional Features

In order to lose weight without harming the body both physiologically and psychologically, you need to lose weight correctly. Torturing the body with hours of training, starvation diets, taking “miracle drugs” - all this is a road to nowhere, which will either end in nothing (quick loss of results) or can lead to serious, or even irreparable, consequences. The best option for losing weight is to apply the principles of healthy, proper nutrition. It is them that we will consider in more detail.

Breakfast

The most important meal of the day should be a full breakfast. It starts metabolism, gives you satiety for the whole day, prevents the accumulation of hunger and the formation of overeating. It is advisable for breakfast to be a maximum of 2 hours after waking up and to include animal protein and fiber.

Dinner and supper

Subsequent meals should also be made from high-quality healthy foods, and it is better to exclude carbohydrates from dinner.

Organize your meals using the “plate rule”: half the dish should be vegetables, herbs or fruits, a quarter should be proteins and a quarter should be complex carbohydrates. Such a diet will supply the body with the necessary nutrients and ensure a feeling of satiety for a long period.

“Beer belly” does not come from beer

You can often see a picture where a man who previously could boast of “6-pack abs” has acquired a small belly. They say that you can tell a married man from a bachelor by his “beer belly,” but it’s not the stamp in the passport or even the beer that’s to blame.

Fat deposition around the waist is called “ abdominal obesity.

”, and it’s not beer that’s to blame, but sugar, although beer can also play a role.
Abdominal obesity indicates problems with the heart and blood vessels, which can result in a heart attack or stroke. Place your sugar intake under strict control and review your diet. During the day you need to avoid snacks
, especially fast carbohydrates, it is better to eat small portions, and consume slow carbohydrates in the first half of the day. For breakfast, it will be healthier to eat a plate of hot porridge than several sandwiches.

Popular weight loss diets for men

There are a large number of different diets that have one common feature: they all end at some point, and the weight lost with their help comes back. In general, losing weight with any diet is just one of its side effects, since certain dietary restrictions are intended primarily for the treatment of various diseases. The choice must be made by a specialist, a doctor. A diet is always finite because it does NOT provide ALL the body’s needs, which means that sooner or later it will have to make up for the artificially created deficiency of some useful substances. It is important that when losing weight it is fat tissue that is lost, not muscle tissue, especially if you regularly undergo intense strength training.

Let's look at a few of the most popular diets. We cannot recommend them or not, since it depends only on your personal illnesses and other needs that your doctor must understand. We present descriptions of dietary restriction methods here not so that anyone can choose one of them for themselves, but so that you realize their true purpose and understand the difference between correct and incorrect approaches to achieving and maintaining a normal healthy weight.

Diet Traffic Light

One of the possible diets suitable for men when losing weight is the “traffic light” diet. There are different versions of the “traffic light”, one of them suggests dividing products into three categories:

1. Green: foods that should form the basis of your diet. These include low-calorie dishes with low fat and sugar content: lean meat, fish, fresh vegetables, berries, fruits (except dates, bananas, grapes), dairy products - low-fat cottage cheese, yogurt, kefir, dark porridge (buckwheat and the like) .
2. Yellow color: foods with higher calorie content. They can be eaten from time to time, 2-3 times weekly, no later than 18 pm. This includes potatoes (except fried and chips), whole milk, white cereals (rice, semolina), durum wheat pasta, legumes, low-fat hard cheeses, and bread.
3. Red color: high-calorie foods, high in fat, sugar. This includes red meat, fish, smoked and uncooked sausages, mayonnaise, sour cream, baked goods, regular cheese, sweet creams, and sugar-filled soda. Such foods should be sharply limited or completely excluded from the diet.

Thus, nutrition according to the “Traffic Light” system allows you to sufficiently and conveniently divide foods into groups taking into account caloric content, and it can well be used by men for temporary weight loss (if prescribed by a professional).

ABC Diet

Some experts consider the “Traffic Light” diet as the easiest, gentlest version of the ABC diet, promising a result of 20 kg of reduced weight in 50 days. Let's try to figure out whether this is possible, what pros and cons the ABC diet may have.

ABC is short for Ana Boot Camp, a special camp where people lost weight through grueling workouts and a strict diet. The classic version of ABC was indeed a very strict option for weight loss with an average daily calorie content of 500 kcal, only sometimes reaching 800 kcal - the so-called Ultra Low Calorie Diet, an ultra-low-calorie diet. This diet lasts for as long as 50 days, but there are no strict requirements for the diet - just to keep within the calorie content. And for this it is recommended:

- divide all meals into approximately equal portions;

- Avoid fatty, fried foods. Cook only by boiling, stewing or steaming;

- remove from the diet all products with dyes, preservatives, and food additives;

- make up most of the diet from complex carbohydrates, protein products, vegetables, fruits;

- have dinner no later than 18:00;

- drink 1.5-2 liters of clean water without gas every day;

- Be sure to take vitamins and microelements at the same time.

Of course, such an ultra-low-calorie diet will promote significant and rapid breakdown of adipose tissue. Additional positive qualities include normalization of blood sugar and lipid levels (by reducing cholesterol). However, there are also many side effects: with such a low calorie content, muscles will inevitably be lost along with fat, and at the same time, metabolism will noticeably decrease, which will lead over time to a decrease in the rate of weight loss. A relapse of excess weight gain will also not take long to occur. Ultra-low calorie content can lead to a state of hypoglycemia, that is, a decrease in blood sugar levels - up to fainting and loss of consciousness. A small amount of food also affects the functioning of the intestines, and constipation may occur.

In addition, studies of such strict diets have shown that it is with this approach that relapse develops most quickly (inevitable even after all other diets, if eating behavior has not been changed): it is not for nothing that the founders of the diet after the end of the program recommend eating within 1000 kcal per day - and This is also very little.

A more gentle version of the ABC diet is called Superlight. With this option, the daily calorie content should be within 1200 kcal, which already corresponds to the average recommended figures for gradual weight loss. This diet is much more satisfying and more suitable for men. With it, just like with the basic version of the diet, you need to count calories and keep a food diary. The rate of weight loss is lower, but there are much fewer side effects. The diet also lasts 50 days, and during this time it is possible to reduce weight by 8-10 kg.

Eating before bed

Many people place a taboo on late dinner and try not to eat after 18-00. But English nutritionists have done a number of studies and proved that eating in the evening is not only possible, but also necessary. True, you should know what you need to eat in the evening in order to lose weight and plan your diet correctly.

On the one hand, late dinner and overeating at night will cause the body to not be able to fully rest and recover. In the morning, a person feels sleep-deprived, exhausted, and lethargic. On the other hand, it is difficult to fall asleep on an empty stomach. The body feels threatened and begins to accumulate fats for future use. Metabolism is disrupted, which again leads to excess weight. Therefore, first of all, you need to know what you can eat in the evening when you are losing weight.

What are the benefits of quinoa grains?

Quinoa (or quinoa) is a rich source of protein, which is especially important for those who adhere to a vegetarian diet or are actively involved in sports.

In addition, quinoa is a gluten-free product, which means it is safe for those who suffer from gluten allergies.

Quinoa contains as many as 20 types of amino acids, many of which are essential. We especially love quinoa for its easily digestible protein, valuable substances and vitamins that it gives us, vitamin A, abundant B vitamins, potassium, magnesium, selenium, iron and others. It is also a unique source of fiber. It comes in beautiful, white and black varieties, these types differ slightly only in taste, the black one cooks a little longer than the white one. Before cooking, it is recommended to rinse quinoa with water, cook it for 15-20 minutes in a ratio of 1 part quinoa to 2 parts water, then let it brew for a while. Goes well with vegetable salad The taste is pleasant, nutty - but try it yourself and find out.

Calories: 368 Protein: 14.1 Fat: 6.1 Carbohydrates: 57.2

The total amount of the basic basket of the economy pp menu will be approximately 4,590 rubles.

Of course, you will have some other related expenses, but you have already collected the necessary basic basket, and therefore the expenses will be insignificant.

As you can see, proper nutrition is not such an expensive pleasure, and you can always think of a budget menu. The main rule is to plan your menu in advance so that you know exactly which products you need and which ones you shouldn’t spend extra money on. Do you practice proper nutrition and stick to a budget-friendly menu? Be sure to share your secrets and recipes!

Couscous

Spelled

Spelled is often confused with spelled, but these two crops, although they belong to the same family, are still not the same thing. Spelled is also rich in vegetable protein, fiber and, unlike wheat, contains much less gluten. Spelled is used to make tender traditional porridges, rich in many useful elements - vitamin A, B vitamins, calcium, iron, sodium and others.

Calories: 338 Protein: 15 Fat: 2.4 Carbohydrates: 70

Inexpensive PP recipes

There are many inexpensive pp recipes that you can include in your diet while losing weight.

Dietary chicken soufflé

One of the most popular and favorite recipes on the budget pp menu is chicken soufflé. Chicken is rich in protein, which is so necessary for proper nutrition, but it is inexpensive.

To prepare a dietary soufflé you will need:

• 2 chicken fillets. You can also use minced chicken, but make sure it is fat-free and made entirely from sirloin. If you have breasts, then cut them into pieces and pass them through a meat grinder.
• 2 eggs. Separate the whites from the yolks.
• 200 grams of milk. Use skim milk.

Add half the milk, two yolks, salt and pepper to the minced chicken. Stir everything thoroughly. Now beat the whites to white peaks. Add the remaining milk to the minced meat and only then gradually add the proteins. Transfer the soufflé into a mold and cook in a slow cooker or double boiler for 40-50 minutes.

Dietary PP borscht

It’s hard to imagine an economy menu without dietary borscht. This dish perfectly satisfies hunger and is an ideal lunch.

• 300 grams of white cabbage. Finely chop
• 150 grams of beets and 100 grams of carrots. Cut into thin strips or grate.
• 1 small onion. Finely chop.
• 50 grams of tomato paste. Use natural, without adding various additives.
• 1 chicken fillet.
• Salt and pepper to taste
• 1 tablespoon vegetable oil

Pour vegetable oil into the bottom of the pan, add onions, carrots and beets. Fry a little, then add a little water and simmer for a couple of minutes. After that, add tomato paste and let it simmer for another couple of minutes. Then pour in 1 liter of boiling water and add cabbage and diced chicken fillet. Salt, pepper, cook until fully cooked.

Diet stewed cabbage with chicken

The ideal dish for the economy menu is cabbage. This vegetable is available at any time of the year and is inexpensive.

• 500 grams of white cabbage. Wash the cabbage and chop it
• 1 carrot. Grate
• 1 onion. Shred
• 1 chicken fillet. Wash and cut into small cubes
• 2 tablespoons of natural tomato paste.
• 1 tablespoon vegetable oil

It is better to cook cabbage in a slow cooker. Set the “Baking” mode, pour out the oil and add chicken fillet. Fry, then add onions and carrots to it. Cook for a couple more minutes. Add tomato paste, mix everything and simmer for a couple of minutes. At the very end, add the cabbage, salt and pepper, and switch the multicooker to the “Stew” mode.

Oatmeal pancake

One of the best breakfast options on the economy menu is oatmeal pancake. The ingredients for such a dish are always at hand, and the cooking process takes only a couple of minutes.

1. 3 tablespoons oatmeal. Avoid using instant cereal.
2. 1 egg
3. 40 ml milk. You can use 1% skim milk.

Mix all the ingredients and bake the pancake in a non-stick pan. If desired, you can add vegetables or chicken.

What are the benefits of corn grits?

In northern Italy, a famous local dish, polenta, is made from corn grits. How is corn grits beneficial for the human body? This is a storehouse of useful elements - B vitamins, vitamin E, nicotinic acid, as well as chromium, boron, iron and others. Corn grits retain their properties even after heat treatment. This is an excellent cleansing product that helps remove harmful substances and toxins from the body.

Suitable for people prone to allergies.

Calories: 328 Protein: 8.3 Fat: 1.2 Carbohydrates: 71

Bulgur

Kamut

Buckwheat

Buckwheat belongs to the category of dietary cereals for weight loss. Did you know that it is actually green in color? Buckwheat turns brown after preliminary heat treatment. Of course, it is green unsteamed buckwheat that is the most useful of all, if only because it has retained all its healing properties. It is this kind of buckwheat that is a source of slow carbohydrates. But buckwheat is a storehouse of proteins and a large amount of amino acids, which will appeal to vegetarians and vegans, a source of B vitamins, niacin, copper, selenium, iron and other elements. It is also high in fiber.

Calories: 343 Protein: 13.3 Fat: 3.4 Carbohydrates: 61.5

Amaranth

Now let’s move on to cereals that are more familiar to us and tell you which of them are suitable for dietary nutrition.