Probably every woman knows what excess weight is and how to fight it. However, the effectiveness of the chosen methods is often quite low. Even if you lose weight, you have to pay a fairly high price for it. These include digestive problems, fatigue and malaise, and in the most severe cases, even hormonal imbalance. As a result, as soon as you stop adhering to the chosen system, the kilograms come back, and even more so. That is why we decided to discuss the advice of a nutritionist today. Where to start losing weight properly, how to develop a rational diet plan for yourself that will take into account the characteristics of your lifestyle and provide the body with everything it needs - this is the topic of our article today.
Two whales, or the key to a slim figure
We probably won’t reveal a big secret if we say that the basis of a slim figure is proper nutrition and exercise. If you develop a system for yourself that you stick to constantly, then you will forever forget about being overweight. We can justify our obesity year after year by the lack of time and money to visit the gym, but this will be of little use. In fact, you can effectively part with life-spoiling obesity at home; you just need to study the advice of a nutritionist. Where to start losing weight properly, let's figure it out together.
Let's start with planning
Indeed, without a clear algorithm of action, it is very difficult to go the whole way without turning off and achieve the desired result. First of all, honestly answer yourself the question of how many kilograms and centimeters from your waist you want to get rid of. This will be the starting point from which the algorithm of actions will be built. Moreover, this way you can plan how much time it will take to achieve the result.
We must not forget about intermediate results, since these numbers will help maintain motivation to achieve success. And already at this stage you really need the advice of a nutritionist. Where to start First of all, by replacing carbohydrate and high-calorie foods in your diet with vegetables and fruits, healthy sources of protein and fiber. Emphasize to yourself that what is needed is a smooth replacement, accustoming the body to a new diet, and not a sudden hunger strike, which in itself is a great stress for the body. Gradually, you will come to the point that you will completely remove flour, fried, sweet and spicy foods from your diet. Believe me, your life will not get worse from this.
Proper nutrition: what it should be
It is with this information that a consultation usually begins with a person who suffers from excess weight and who needs advice from a nutritionist. Where to start with proper weight loss? From a schedule and Severely restricting calorie intake causes the body to slow down its metabolism or begin to break down muscle mass in order to extract the necessary proteins. All this has an extremely negative impact on your well-being. Therefore, doctors, in particular Ksenia Selezneva (nutritionist), recommend drawing up a meal plan in which the entire daily diet will be divided into 4-5 servings. Between them, you can drink water, but do not have a snack, so that the food can be completely digested and absorbed.
Carbohydrates are your enemy
This statement is not entirely correct; in fact, the body really needs them - they are a source of energy. But while you are losing weight, especially if you are overweight, you should avoid sources. All foods with a high glycemic index (this only includes buns and cookies, beer and dates, potatoes, donuts, rice and millet porridge) will have to be excluded from the diet , since eating them leads to rapid weight gain. Only when you get your figure in order will you be able to occasionally eat foods from this list. This includes all fast food, breaded chicken, and sweets.
Sports - yes, pills - no!
This opinion is shared by all professional doctors, for example, Ksenia Selezneva, famous in Moscow. A nutritionist knows firsthand about the effectiveness of various weight loss products. In most cases, these are just dummies that do not give results, but at the same time they are quite expensive. Even if the drug suppresses appetite and stimulates weight loss, you will not be able to take it regularly. This means that immediately after the course the weight will begin to increase and return to its previous levels. And all because the problem was not solved, you did not change anything in your power system.
The only drug that can give positive dynamics is Xenical. The drug blocks the absorption of approximately 30% of fats coming from food. However, the downside is that with an abundance of fatty foods in your diet, you will become familiar with the side effect, namely uncontrolled waste of feces. This is very disciplined, and as a result, a person begins to control his diet, and during the diet he loses the habit of eating unhealthy foods. Many nutritionists in Moscow recommend taking this drug at the initial stage to ease and speed up
Exercise stress
Of course, without physical activity you will not be able to get a beautiful figure. However, don't despair; you don't have to spend all day in the gym. Even light exercise is enough to improve your metabolism. By doing morning exercises every day and a set of light exercises before dinner, you won’t even notice how much slimmer you will become. Walking is the best way to lose weight. It won't take much effort from you, just walk back from work. This way you will warm up after a hard day and put your thoughts in order, as well as create a stable base for weight loss.
Let's be patient
The best nutritionists never tire of repeating that losing weight should not be rapid. The faster you lose weight, the faster you will gain it back. The result of debugging your nutrition system, balancing your calorie intake and expenditure, will be a slow decrease in fat reserves. Even if you are overweight, this figure should not exceed 0.5 kg per week. The closer you are to your ideal size, the slower your weight loss will be.
The most common mistakes
Nutritionists never tire of repeating the same postulates, but the number of people willing to step on the usual rake is not decreasing. Therefore, we will once again bring together all the advice from nutritionists for losing weight. So, the first mistake of all those who lose weight is food restriction. Portions and diet composition are reduced. As a result, this leads to the fact that a person is constantly hungry, the body is stressed, and only food is on the mind. Doctors advise you to forget about express diets, you need to change your eating habits, change your lifestyle.
The second myth is that you should not eat after 6 pm. In principle, this is true, but only for those who go to bed at 22:00. If you are a night owl and go to bed long after midnight, then the break in food will be very long, and therefore there is a high chance of eating something harmful. Any professional nutritionist will confirm that eating at night is harmful, but if you arrive home from work late, it is recommended to make dinner as light as possible. Replace meat with fish, eliminate porridge.
Pasta, bread and potatoes are considered to be the worst enemies of the figure. However, doing without these products sometimes seems difficult. This is far from the biggest evil. If you eat fast food and sausage, add mayonnaise, then it doesn’t matter at all whether you eat pasta. Nutritionists say that it is not at all necessary to give up these foods. Just reschedule their appointment for the first half of the day.
The biggest blow for those losing weight is giving up sweets. In fact, such a drastic measure is not necessary. Even on a diet, in the first half of the day you can allow yourself a spoonful of honey or 20 g of marmalade (chocolate). The most important thing is to enjoy the taste, savor it long and carefully.
And most importantly, any advice on diet should only be given by a professional doctor. If this nutrition system helped your friend or neighbor, then it is not a fact that it will help you. If you want to change your lifestyle and become slim once and for all, then do not experiment on yourself. It is much better to go to a specialist once. He will take into account your individual characteristics and develop a system that is optimal for you.
You need to chew your food very thoroughly. Count to 30 every time you put a small piece of food in your mouth. If you are going to a banquet, eat two soft-boiled eggs. You will notice that it is much easier for you to stay within the boundaries of what is permitted. If you can’t refuse desserts, switch to cottage cheese with berries and grated fruit.
Practice fasting days: vegetable and curd days, be sure to eat fresh vegetables every day. If you can't resist cheese, sausage and bread, cut them into transparent slices. It is very useful to have a rice day once a week. It binds liquid and contains a lot of potassium. This allows you to cleanse the body well.
Take only the smallest plates for yourself. Be sure to drink water, at least one and a half liters a day. As a reward for endurance, you can allow yourself a little sweets every day (a couple of dates, a candy). Treat yourself to a fish day once a week. If you feel hungry, then dried fruits will help you. Keep dried apples or prunes on hand. Before eating, you can eat a large apple; it calms your nerves and fills your stomach. Eat more often, but little by little, optimally 5 times a day. And skip the salt.
The most famous metropolitan doctors
Choosing a real professional is not so easy. Today, everyone is simply obsessed with a healthy lifestyle and a slim body, which means that the demand for doctors in this field is growing day by day. Accordingly, a large number of incompetent specialists appear who are ready to openly fool people and extract money. So be sure to make inquiries before asking for help. Let's see which nutritionists in Moscow are worthy of your trust.
This is a nutritionist and sports doctor, a medical psychologist. She uses neuro-linguistic programming with great success. The cost of consultation is 5200 rubles.
Anatoly Volkov is no less famous. This doctor takes a close look at your blood tests as well as your current diet. A nutritionist identifies foods to which the blood gives an increased reaction, much like allergens. After that, he makes a red list of foods, that is, those that cannot be consumed for 3-4 months. A green list is then developed. For example, in the morning you eat fruits and cereals, in the afternoon - cottage cheese, eggs, nuts and fish, and in the evening - baked meat. A consultation including tests will cost approximately 15,000 rubles.
Popular weight loss clinics
In Moscow, this is the “Weight Loss Clinic” on Varshavskoe Highway. Nutritionist Alexey Kovalkov receives treatment here. He pursues the goal of normalizing metabolism using traditional, nutritional methods. Strongly does not recommend taking various supplements for weight loss. The consultation will cost 5,000 rubles.
A consultation with a nutritionist is also possible at the Aesthetic Medicine Center. Margarita Koroleva, famous in the capital, works here. She recommends drinking plenty of water and not eating too much at night. In addition, she recommends not replacing the joys of life with food. A visit to the center turns into a real holiday, with amazing chocolate wraps and fantastic “caskets” with dietary salads and carrot-nut cutlets, which are prepared in one of the restaurants.
In my article, based on the advice of famous nutritionists, I will tell you how to eat properly in order to lose weight and be healthy.
Do you think it's time for you to lose a few extra pounds, but don't know what diet to choose? Do magazines and online publications bombard you with varied and sometimes contradictory information? If so, I encourage you to check out some of the best tips on how to eat healthy to lose weight. Using my advice on how to eat properly and putting the proposed nutrition principles into practice, you will quickly lose extra pounds. Good luck to you!
1. Drink plenty of water and other low-calorie drinks.
Before unpacking the bag of chips, drink a glass of water. People often confuse thirst with hunger and supply the body with extra calories, which then accumulate on the sides and buttocks. If you still want something tasty after drinking water, drink a cup of fruit tea.
2. Choose your evening snacks carefully.
Eating excess foods often happens after lunch or dinner, when some time has passed and you are sitting relaxed. Mindless snacking in front of the TV is the most common way to break your diet. Either close the kitchen in the evening, or prepare some low-calorie snacks for yourself - for example, a small package of cookies containing no more than 100 calories.
3. Proper nutrition is about eating what you love.
Instead of giving up your favorite foods entirely, start buying them less and wisely. When visiting your local bakery, buy one cake instead of a bag, or buy a few pieces of chocolate instead of a whole box. While on a diet, you can continue to eat what you like - the key point in this case is moderation.
4. Eat several small meals throughout the day.
If you eat fewer calories than you burn, you can lose weight. However, if you are hungry all the time, eating small portions can be quite a challenge. Research shows that people who eat 4-5 small meals a day have better control over their appetite and weight. Your daily caloric intake should be spread over several meals and snacks, most of which should be eaten before noon. The proverb will come in handy here: breakfast like a king, lunch like a prince, and dinner like a beggar.
5. Every meal should contain protein.
Proteins keep you full longer than fats and carbohydrates. They also help maintain muscle mass and improve fat burning. So try to include protein in your healthy diet through foods such as lean meats, eggs, yogurt, cheese, soy, nuts, whole grains and seafood. Each of your meals should have at least one of the above components.
6. Add spices to make dishes savory.
Add a variety of hot seasonings such as chili or cayenne pepper to your dishes and you will be more satisfied with your meals. Foods containing these ingredients awaken all your taste buds, so you'll eat a little less than usual. In addition, hot spices speed up metabolism and improve digestion.
7. Stock your kitchen with healthy foods.
If you have enough healthy foods, ready-made meals and snacks at home, you will soon achieve success in losing weight. Thanks to them, you will be less likely to order pizza or have a snack in Chinese cafes. Remember to always have on hand: frozen vegetables, durum wheat and wholemeal pasta, low-fat cheese, canned tomatoes and beans, chicken breast, whole grain tortillas and a variety of salads.
8. In restaurants, order portions for children.
If the establishment does not have a children's menu, then you can ask for only half a portion in your order. In this case, you will be sure that you will not eat more than normal and will not overdo it with the number of calories. If you eat at home, serve yourself a portion on a smaller plate than usual, preferably in a contrasting color (for example, blue).
9. Replace a serving of pasta with a serving of vegetables.
If you reduce the amount of pasta and bread you eat in favor of vegetables, you can reduce your clothes by one size within a year. By eating vegetables at the expense of flour products on your plate, you can eat 100-200 fewer calories per meal.
10. The main principle of proper nutrition is to always have breakfast.
It would seem obvious: skip breakfast and lose weight. But in life, everything is exactly the opposite - many studies testify to this. If you don't eat breakfast, you'll feel hungrier later, so you'll want to make sure you eat this meal back at lunch and dinner. To lose weight and maintain your optimal weight, always eat a healthy and nutritious breakfast—for example, a soft-boiled egg and a whole-grain tortilla, or a bowl of mixed cereal with skim milk and fruit.
11. A healthy diet is simple: include fiber in your diet.
Dietary fiber improves digestion, prevents constipation and lowers blood cholesterol - all of which contribute to weight loss. Most people consume only half of their daily recommended fiber intake. To reap the benefits of dietary fiber, women should consume about 25 grams of fiber per day, while men should consume 38 grams (about 14 grams of fiber per 1,000 calories). Sources of dietary fiber include oatmeal, beans, whole grains, fruits and vegetables.
12. Clear your kitchen shelves of high-calorie foods.
If your shelves are stocked with chips and your refrigerator is filled with ice cream, then losing weight may be more difficult than it seems. You can reduce temptation by clearing your kitchen of high-calorie foods. Do you know that you need something sweet every now and then? Make it so that to get it you need to leave the house and go to the store - preferably on foot.
13. How to eat healthy - Lose weight slowly.
If your weight decreases, but not as quickly as you would like, do not be discouraged. Losing weight takes a very long time, just like gaining weight correctly. A realistic and healthy weight loss rate is approximately 0.5-1 kg per week. Don't expect to lose weight faster, because you may be disappointed and give up further work on yourself. Remember that you will only see the real benefits of your healthy weight loss when you have lost 5-10% of your original weight. 
14. Weigh yourself once a week.
People who weigh themselves regularly are better able to see their weight loss results. Most experts recommend weighing yourself once a week to avoid daily weight fluctuations. Weigh yourself at the same time, on a certain day of the week, in the same clothes and on the same scales.
15. An important factor in proper nutrition is good sleep.
When you are deprived of the necessary hours of sleep, the body produces excess amounts of the appetite-stimulating hormone ghrelin, but at the same time does not produce enough leptin, the hormone that informs the brain of satiety. Proper sleep will make you rested, and your brain will not signal false hunger.
16. Control portion sizes.
When dining somewhere in public establishments, we get used to large portions, sometimes so large that we have to leave the rest or take it home. To avoid eating too much at home, use a kitchen scale or special measurements. Brownies, for example, should never be eaten straight from the package and should always be cut into portions. In a restaurant, you can order one large portion for two - you will notice that you will already be full.
17. When eating right, eat more fruits and vegetables.
The best diet is one that has a greater variety of foods. Eating a variety of vegetables and fruits will help you feel less hungry and provide your body with the vitamins, minerals, fiber and water it needs.
18. Limit alcohol consumption on weekends.
19. Buy sugar-free chewing gum.
Next time you're craving a snack, try chewing sugar-free gum. Chewing gum will give you fresh breath, and will also help control your appetite - and, consequently, lose weight. Although chewing gum will reduce the number of calories you eat, this does not mean that you need to deviate from the principles of healthy eating. Proper diet and exercise are still important.
20. Keep a diet diary.
A regular notepad and pen will help you lose weight. Research shows that writing down everything you eat and drink helps you become more aware of your diet and keep your eating under control. According to experiments, people who keep diet diaries lose twice as much weight as those who do not control their diet.
21. Ask family and friends for help.
Support from loved ones will help you achieve your goal faster and easier. Share your efforts - maybe someone will join you in doing the exercises, will also adhere to the principles of healthy eating, or will also go on a diet. As you know, it’s more fun together!
Follow my tips for proper nutrition and you will feel great!
Proper nutrition and a healthy lifestyle are more popular than ever. And this cannot but rejoice. Detox, conscious nutrition, and eco-products have become the everyday reality of every woman who cares about her health and watches her figure.
But not everyone goes through this journey smoothly and without mistakes. In pursuit of their dream figure, some girls survive on a minimum of calories and torture themselves for hours in the gym, receiving in return only depression and chronic fatigue. And it has nothing to do with a fit and healthy body.
We talked to recognized experts in the field of dietetics and proper nutrition and found out what you need to know to say goodbye to those extra pounds once and for all and change your life for the better.
Before you go on a diet, you need to know that h a healthy diet should replenish The body's need for basic nutrients: proteins, fats and carbohydrates. It is important that each of these components is present on the menu in the required quantity.
We can obtain essential amino acids in the required quantities only from animal products. Omelet, cottage cheese, meat, fish or poultry - something from this list must be present on the plate for breakfast, lunch and dinner. After all, if any of the main meals does not contain protein, this means that you are getting too much fat and carbohydrates, and this can lead to excess weight.
Carbohydrates needed as a source of energy. At the same time, it is better to make a choice in favor of complex carbohydrates - cereals, pasta and potatoes, rather than in favor of chocolate or sweets that contain simple sugars and excess fat.
Alimentary fiber. This type of carbohydrate is found in vegetables and fruits. A person needs 25–30 grams of fiber or 500 grams of fruits and vegetables every day. That is, the minimum program for the day is 2 vegetable salads plus 3 fruits. Fruits are best used as snacks between meals. This will ensure that meals are split, because breaks between meals should not exceed 4 hours. With this regimen, you are unlikely to experience hunger pangs and cravings for sweets or fatty foods.
Many people complain that they cannot lose weight, despite all their efforts. This means that either there really are no efforts, or they are wrong. To maintain the achieved result, the main thing is not to return to the previous diet, which caused the appearance of extra pounds.
Dieting is a short-term measure that can cause long-term harm to the body, and this is the most important thing you should know before going on a diet. In a modern context, the word is associated with dietary restrictions, so I prefer to use the term "supply system".
The biggest mistake of people who dream of getting rid of extra pounds is the desire to get a quick effect. However, they do not understand the physiological processes that trigger severe dietary restrictions. This approach can lead to serious psychological and physiological setbacks. Therefore, the basis of our School’s program is the basic principles building a balanced diet, which takes into account the possibility of complying with the proposed principles over a long period.
The minimum that everyone can do to achieve their ideal shape iscompletely give up sugary drinks and minimize the amount of industrial and refined products in the diet, as well asadd one serving of vegetables per day.
Remember that you don’t have to go to extremes: try to eliminate the words “never”, “forever”, “willpower” from your vocabulary and add “sometimes”, “awareness” and “discipline”.
Effective diet- one that a person can adhere to for a long time without feeling discomfort or limitation. Add feasible physical activity to your life: walking, taking the stairs instead of the elevator, and being more active in general. In addition, there is now an endless variety of short, effective workouts available in the public domain, which even the busiest person can find time for if they wish.
Truly effective and healthy weight loss - this is a slow process that requires self-control, calmness and dedication (let's call this the “three C rule”).
Our body removes excess fat through the liver, and to keep our natural filter healthy, you can afford to lose up to 3.5 kilograms of body fat per month. Always remember that it takes 21 days to form a habit - this rule will help you change your eating habits more easily.
Products that are a must must be present in your diet not only during weight loss, but always in the future:
- Oatmeal for breakfast. This is the most useful representative of the cereal family, containing a huge amount of beneficial nutrients that will give you a feeling of satiety and energy for a long time. However, when choosing oatmeal, pay attention to porridges, the cooking process of which takes 15 minutes or more.
- Green salads and vegetables. They are rich in vitamins, minerals and, most importantly, fiber - it will improve your digestion, create a feeling of satiety, so that you definitely won’t be able to overeat, and will remove everything unnecessary and unnecessary from your body.
- Shrimp and white lean fish for dinner. Your dinners should be as light and complete as possible. Z Baked white fish or steamed white fish with a green salad is an excellent dinner option, balanced in protein and fiber.
- Food waste. These are industrial confectionery products, chips, flour.
- Processed meat products. Sausages, frankfurters, and smoked meats contain a lot of animal fat, by absorbing which we again get a lot of unnoticeable extra calories.
- Sweet sparkling water.
There are 5 main points that will help you achieve maximum results with minimal stress on the body.The first and very important point isexclusion from the diet of any fast food. These are empty calories that do not provide any benefit to the body.
The second step is establishing a drinking regime while on a diet. Be sure to drink 1.5–2 liters of water per day. Water ensures the delivery of nutrients and oxygen to organs, removes toxins and waste from the body, helps cleanse the kidneys and liver, speeds up metabolism and improves the general condition of the body.
The third and main question when following a diet is the maximum possible balanced diet. It is necessary to compose the diet in such a way that, albeit alternately and in minimal portions, all food groups are present.
People who want to lose weight very often make the same mistakes in the process of losing weight, so it seems to me that always you have to be ready to learn something new, including nutrition. I believe that the main reason many people are overweight isit is the lack of knowledge in this area.
Often, after studying articles on the Internet, the diets of slimming people are close to the norm, but still they are not entirely adjusted to their needs and parameters. No consistency, which is necessary in order to maintain results, and this is much more difficult than losing weight itself. After I lost 55 kilograms, I managed to maintain the result for 5 years.
With my projects I am trying to carefully change attitudes towards food culture. Then it won't be too stressful.No diets or grueling workouts. It works, but you won't last your whole life like this. There is still work, family, troubles.
It’s also worth mentioning about breakdowns, because when I was on a diet, I had breakdowns very often, and when I realized that a “diet for a while” was nonsense, I began to look at everything differently. Now I don’t lose my temper, but simply wisely fit my favorite and maybe not very healthy foods into my diet: for example, I ate something sweet at breakfast in the morning, which means there will be a little less carbohydrates for lunch. It all starts with the head, you need to restructure your attitude towards your figure, nutrition, and lifestyle.
For many girls, the most important problem is excess weight. Be that as it may, it is important for men that the lady has a slim and attractive figure. For this reason, women torture themselves with diets in order to achieve ideal parameters.
How to lose weight at home
Getting it right is a fairly lengthy process. To get rid of extra pounds painlessly and without consequences, follow our recommendations.
- First, analyze your diet. Keep in mind that you may not feel comfortable eating five or six times a day. Some people don’t have enough time, some can easily refuse dinner, and some are unable to fall asleep on an empty stomach. Be sure to calculate what portions and how many times a day you can eat. Choose a diet for yourself based on your taste preferences.
- Be sure to eat protein foods. Refusal of protein means a decrease in muscle tissue, not fat.
- Be sure to play sports and lead an active life. This will help keep your muscles toned and prevent stretch marks that can form when losing weight.
- You should drink about 2 liters of water daily.
- Avoid eating sugary foods and fast food.
- Food should become just a source of energy for you, and not a source of pleasure.
- Weigh yourself once a week. This is quite enough to analyze weight changes.
These rules, if you follow them, will bring your figure closer to ideal.
According to nutritionists, long-term results from losing weight are possible only if you adhere to the principles of separate nutrition. This means that you need to eat up to 6 times a day. Thus, you need to eat after two, maximum 2.5 hours. At the same time, keep in mind that under no circumstances should you eat to satiety. For the whole day you should eat one or one and a half kilograms of food.
You should definitely have breakfast. This is the most important part of the daily diet. In this case, immediately after getting up in the morning, you need to drink a large glass of water, and only then, about half an hour later, start breakfast. It is best to eat porridge cooked in water for breakfast. Choose oatmeal, buckwheat or rice. If you want to enhance the taste, add nuts, dried or fresh fruits to the porridge. If you don’t like porridge, you can eat some low-fat fermented milk product, eggs or cottage cheese.
To successfully overcome excess weight, motivation is very important. You definitely need to set yourself clear goals and objectives. Only if there is a strong incentive are you able to maintain the result for a long time.
Eat a balanced diet; in addition to vitamins and microelements, your menu must include fats, carbohydrates and proteins. It is best to take these beneficial substances from natural products, preferably plant-based. Don't forget also about cereals, lean meats and fat-burning spices. To prepare, use one of the gentle methods - steam, bake without oil in foil, simmer without oil, or boil.
Make fractional meals combined with moderate physical activity your lifestyle. Then you will be able to gradually reduce weight and maintain the result for a very long time.
If you have health problems, be sure to consult with specialists. This way you will protect yourself from additional ailments.
In the evenings, all processes in the human body go slowly. Therefore, it is very important not to eat anything after 19.00.
You should not experience feelings while losing weight. If hunger torments you very much, you are even allowed to break the previous prohibition. In this case, you should give preference to green tea with honey, low-fat kefir or half a grapefruit.
Be sure to drink plenty and often. It must be clean water. To speed up your metabolism, drink at least two liters of water. Limit the amount of salt.
Try not to eat the entire portion of food, even if you really want to eat. Overeating stretches the stomach and leads to the accumulation of fat mass. Make it a habit to eat slowly and chew your food well. You will soon find that you need much less food to feel full than before.
Dietetics as a separate medical field did not arise at all in order to force people to lose weight. Special nutrition was needed for patients whose bodies react poorly to certain foods, causing an exacerbation of the disease. Nutritionists have developed therapeutic menus from which they removed “problem” foods for specific groups of patients - heart patients, diabetics, etc. But it turned out that the nutritionist’s advice also helps in the fight against excess weight, and the nutrition they offer is more effective than any diet.
Therefore, a separate direction in dietetics has emerged, where menus are developed for healthy people who are overweight. And if you stick to this diet, you can lose extra pounds not for a month or two, but forever. It is not for nothing that celebrity personalities prefer not to exhaust themselves with cruel diets, but to come to a nutritionist and together with him develop a menu that suits them. At the same time, include in your diet foods that are pleasant to eat, and not those that we choke on, forcing ourselves to swallow them through force. If you know the basics of creating the right menu, you can develop a diet yourself. The main thing is to take into account the basic advice of nutritionists on proper nutrition and follow them without failure.
Let's look at how the most famous nutritionists suggest eating - Svetlana Fus, Margarita Koroleva and Alexey Kovalkov.
If you analyze the methods proposed by Kovalkov, Futs and Koroleva, you can see that their general nutrition rules are the same. This means that through trial and error they came to the same thought: “You can’t lose weight by forcing yourself to starve.” Hunger will force the body to switch to a lower metabolism, and when you return to normal nutrition after another strict diet, the kilograms that have fallen off your hips will reappear. In order for food to be “burned” constantly and completely, it is necessary not to starve, but to review the diet and adjust the menu.
Let's look at what advice from a nutritionist you should apply if you want to lose weight.
Two slices of grapefruit after a meal will speed up digestive processes, thereby helping the body lose weight
Switch to healthy foods
All nutritionists trumpet that semi-finished products, smoked meats, fast foods, sweets and baked goods do not contain anything healthy. They contain too many harmful fats, which the body does not have time to burn and stores in reserve. It is difficult to give up these foods only at first, because our taste buds are accustomed to receiving pleasure from eating such food. You just need to select products so that they are included in the group of your favorites. For example, replace white bread with crispbread in sandwiches, and place chicken breast on top instead of sausage. This snack option is much healthier than the first one.
It is much more difficult to cope with the habit of eating sweets. In the process of eating, we experience pleasant emotions, and the body gets used to them, like a drug. Therefore, nutritionists do not recommend completely cutting out sweets from your diet, but only changing foods. For example, don’t buy tons of candy, ice cream, and confectionery, but look into the fruit department. Pineapple, grapefruit, citrus fruits... Choose the fruits that suit your taste. Just avoid bananas and grapes because they have too much sugar.
A great alternative to chocolate is dried fruit. They contain no less sweetness, but they contain a large amount of potassium, which protects the health of our blood vessels. One caveat: buy only those dried fruits that are produced without added sugar, and not candied fruits.
Crispy breads are not only pleasant to eat, but also healthy
Multiple meals in small portions
The second rule that nutritionists constantly repeat is to switch to frequent meals in small portions. Moreover, the amount of food should gradually decrease in the evening. This is how we teach the body to burn everything it has received without storing it in reserve. The cells will get used to being constantly fed, which means the need for fat deposits disappears.
5-6 meals a day are most beneficial for the digestive system. The feeling of fullness when eating comes much earlier than with three meals a day, so you will not overeat. There should be no coffee breaks or tea drinking between meals. It is necessary to give the stomach time to rest so that it has time to produce a sufficient amount of juice before the next meal.
Dry red wine is a source of longevity, which is why the highlanders who produce it often live to be a hundred years old
More water and less salt
Consuming large amounts of water is included in the mandatory advice of a nutritionist for losing weight. Moreover, each specialist emphasizes that you need to drink water, and not tea, mineral water, etc. For normal metabolism, the body requires at least two liters of water daily. And this is in addition to first courses and fruits, which also contain liquid. It is advisable to drink between meals, and not immediately before or after meals. If you drink before meals, you wash away some of the gastric juice, which is necessary for the rapid digestion of food. If you drink after, you dilute the food mixed with gastric juice with unnecessary liquid, thereby reducing the speed of digestion.
A mandatory condition for a healthy diet should be a reduction in salt intake. It interferes with normal metabolism and prevents water from leaving the body. So those two liters that you drink to lose weight will not go anywhere, but will settle inside you in the form of edema, because salt will block their exit. It is better to completely avoid adding salt to food during the cooking process, and only lightly sprinkle the finished dish.
Pure water is the best assistant in accelerating metabolism and maintaining acid-base balance in the body.
Each doctor has his own tricks in the technique. Here are some nuances of the diet that Svetlana Fus recommends:
- Breakfast is the most satisfying portion, dinner is the least calorie. Svetlana Fus suggests starting the morning with carbohydrate-protein breakfasts. It can be cereals, meat, cheese, cottage cheese, vegetables in different combinations. At the beginning of the day, it is important to recharge yourself with energy that will last until lunch or second breakfast. They choose products based on their lifestyle. If your profession involves activity and physical activity, then include more protein (meat) in your breakfast. For quiet, sedentary work, it is better to limit yourself to cereals or vegetables.
- Coffee is possible, but only natural. There are people who cannot get ready for work without a cup of coffee. The nutritionist believes that coffee is quite appropriate in the diet if it is not drunk on an empty stomach or immediately after a meal. It is best to “roll a cup” half an hour after breakfast or lunch. In this case, coffee should be purely natural, ground and consumed without sugar.
- Dairy products – low fat. Svetlana Fus recommends avoiding high-fat and completely low-fat dairy products. The body needs a certain amount of milk fat for normal functioning, so it is better to buy products with 1% fat content. By the way, when eating low-fat food, we become full more slowly than when drinking slightly “fat” milk or yogurt.
If you are determined to lose weight properly, the advice of nutritionist Fus will help you lose up to 5 kg in a month.
Svetlana Fus looks great - and this is the main proof that her technique works!
Unusual advice from nutritionist Margarita Koroleva: how to give up your favorite foods
It happens that people with a sweet tooth sometimes lose their temper and indulge their souls with cakes and pastries. It's OK. If this happens, especially on a holiday when there are many temptations, compensate for the failure with a fasting rice day. Just not the next day after overeating, but 2-3 days later, so that the body gradually switches to a normal diet. Boil brown rice (1 cup) and divide it into 5-6 servings, which you will take throughout the day. To help rice - 2.5 liters. water. This unloading will remove excess fluid and food debris stuck in the intestines after the holidays.
- If you have an unbearable craving for something sweet, go to the bath and brush your teeth with mint paste. The desire will go away.
- To enhance digestion, eat 2 slices of grapefruit after each lunch.
- Baked or boiled meat can be eaten without fear. Even if the portion is larger than usual, you will not gain weight.
- After eating, do not sit in a chair, but do homework or at least walk around. While you are standing, the fat will not be tied up.
- Flavor your coffee with cinnamon. It enhances fat burning.
Margarita Koroleva believes that fruits are an excellent way to enjoy sweets without gaining weight
For those who have not yet decided how to lose weight, the advice of nutritionist Kovalkov will help them do this gradually, without putting stress on the body. Alexey has developed a nutritional method that does not contain foods with a high glycemic index. It is they, according to the doctor, that contain harmful carbohydrates that provoke obesity.
His nutrition program lasts more than a year and consists of four stages of transition to proper food. At the first stage, the nutritionist introduces a “strict regime”, i.e. removes from the diet not only all sweets, but even their substitutes - fruits, honey. High-carbohydrate vegetables are also excluded - potatoes, carrots, corn, beets, dairy and meat products, and fish dishes. What remains are vegetables, legumes and some grains.
Alexey Kovalkov believes that food taken after 18.00 cannot be completely consumed in the body, because metabolism slows down in the evening
At this stage, it is quite difficult to follow all the advice of nutritionist Kovalkov, because the body will resist the restructuring of nutrition. Therefore, it must be switched through physical activity. The best option is to walk for an hour.
At the second stage, the nutritionist adds fish, meat and dairy products to the menu. On the third - cereals and red wine. The last stage is the introduction of vegetable fats.
Having studied the advice of nutritionists on how to lose weight, you can choose the most beneficial diet for yourself, in which you do not have to starve, but you will still lose weight.
