A diet of healthy and wholesome foods for weight loss

Healthy food for weight loss

Variety of food is the key to health. But in order to manage your weight, you need to combine the ingredients correctly. Which foods can help you establish a healthy weight loss diet, and what rules should you follow in difficult situations? Let's think of a solution together.

Say goodbye to annoying weight. Exercise and short-term diets are not enough. You must clearly know what a healthy weight loss diet is and be able to put it into practice. Ideally, these weight loss nutrition guidelines should be the basis of your lifelong diet, not just a fat-burning period. How to build a healthy diet system to lose weight without sacrificing the taste and nutritional value of the diet?

A reasonable rate of weight loss is about 0. 5-1 kg per week. To do this, you need an energy gap of 3500-7000 calories per week, that is, you need to reduce the calorie content of your diet by 500-1000 calories every day. How do i do this?

  • For example, replace high-fat foods with low-fat foods, such as fruits, vegetables, unrefined carbohydrates, and low-fat dairy products.
  • The second option is to increase the number of weight loss exercises, while maintaining your diet, you will lose weight.
  • The third principle is to reconsider portion size, because it is likely that you are eating much more food than your body actually needs. This may be the hardest part, because over time, you may lose your understanding of reasonable food quantities.

How to quickly calculate the daily calorie intake required for weight loss? An online calculator will help.

These four pillars support the concept of weight loss nutrition.

Meat, fish and other proteins for weight loss

It is necessary to formulate a rule of cooking fish twice a week.

Meat, fish, eggs, and alternative foods, such as beans and lentils, can provide the protein needed for growth and repair. They are also a good source of iron, selenium, zinc and vitamins.

In addition, meat and fish are the most nutritious choices in your diet and will keep you full for a long time, so just include them in your diet to maintain a healthy diet while losing weight. Lean protein sources can also help suppress appetite.

Nutritionists recommend eating two servings of fish a week, one of which should contain oily fish rich in omega-3 fatty acids, such as salmon, sardines, or trout.

You should eat two protein-rich foods a day. 1 copy is equivalent to the following:

  • A piece of meat or fish the size of a card,
  • Two eggs,
  • Four tablespoons of lentils or beans.

To reduce the amount of calories you get from fat, skin your chicken, remove obvious fat chunks from lamb, pork, and beef, and use minimal oil when cooking.

Many diets are based on the active consumption of protein foods, for example, the Dukane diet and the Atkins method.

Bread, cereals, and potatoes in the diet menu

Bread provides energy for the body and should be part of a healthy diet

Foods containing starchy carbohydrates such as bread, potatoes, rice and breakfast cereals provide us with energy and other nutrients, including iron and vitamins. Choose unrefined food types that are rich in fiber. They can help you stay full for a long time and control hunger.

In your healthy eating system, if you want to lose weight, these foods should account for about one-third of your total daily calorie intake, which is about five servings of starchy foods. The serving size is equal to the following:

  • 3 tablespoons breakfast cereal
  • 1 large slice of bread
  • 3 round tablespoons of pasta
  • 2 egg-sized potatoes
  • 2 tablespoons of rice.

Fruits and vegetables for healthy weight loss

Fruits on the daily menu help to lose weight

Fruits and vegetables provide our body with essential nutrients, such as vitamins and minerals, and contain many other compounds that are important to our health. Fruits and vegetables contain a lot of water, and because fiber takes up a lot of space, they are considered an indispensable helper in controlling calorie intake.

After completing the weight loss phase, continue to eat at least five servings of fruits and vegetables a day in your healthy diet. A serving weighs about 80 grams and may include fresh, canned, frozen or dried fruits and vegetables.

1 copy equals the following:

  • 2 tablespoons vegetables such as peas, carrots, kohlrabi or broccoli
  • Whole fruits, such as an apple, an orange, and a pear;
  • Handful of grapes
  • 2 tablespoons strawberries or raspberries
  • 1 small cup of juice
  • A handful of dried fruit.

In addition to nutritional value, fruits are also excellent fat burners. Those who support a more thoughtful method of systematic weight loss will be interested in apple diet choices and various vegetable diets.

Dairy products for a healthy diet

Low-fat cheese, yogurt and soft cheese are important sources of calcium, protein and vitamins. Choose low-fat or low-fat foods to reduce the number of calories in your diet.

Some skeptics oppose low-fat foods. They explain that another unhealthy ingredient is added to the food instead of one ingredient, so this diet cannot have a positive effect on weight loss. Generally, various flavors, sweeteners, sugars, trans fats and starches will "replace" fats. Therefore, as the fat content of the product decreases, its caloric content increases sharply. Try to compare the calorie counts of fat-free products and low-fat products, but the fat content is normal. You may be surprised.

Eat about three servings of dairy products every day. A service is equivalent to the following:

  • Medium glass of milk,
  • A small container of yogurt,
  • A piece of cheese the size of a small matchbox.

Foods containing fat and sugar

Low-fat dairy products for weight loss

Potato chips, sweet sauce, oil, butter, candy, cakes, biscuits, chocolate and other fatty and sugary foods, as well as alcohol and beverages with high sugar content, have high calories and relatively low vitamin and mineral content.

A healthy diet for weight loss means eating foods that are more nutritious than calories.

Want to see the abdominal muscles under the fat layer? Don't hesitate to put on your favorite dress or swimsuit? Then reduce the intake of these foods as much as possible. This can be done as follows:


  • Use fruit, weight-loss yogurt, or a slice of whole-wheat toast and low-fat pasta instead of sugar and fat snacks.
  • Choose water, medium-fat milk or low-calorie beverages instead of high-sugar beverages;
  • Enlarge the amount of pasta on the bread, and then spray butter to limit the amount of fat in cooking.

Alcohol contains about 7 calories per gram. By adding calories to your diet, it can also stimulate your appetite and inhibit your intention to follow a healthy diet, thereby delaying your weight loss goals. Think about what is more important to you and make wise choices.

A few words about salt

We are used to eating salty foods, so reducing our consumption usually means changing our taste preferences.

On average, we eat 50% more salt than recommended, more than twice what we need. A lot of salt comes from processed foods, so please read labels and look for foods with low salt content. You can reduce the amount of salt as follows:

  • Prepare food with fresh ingredients;
  • Avoid salty snacks such as potato chips and salted nuts
  • Choose "no salt", "no salt" or "reduced salt" food.

One day healthy eating plan

Considering the overview tips for developing a healthy diet, the approximate menu for the day will look like this:

Healthy food diet menu

breakfast

Oatmeal (oatmeal)150 grams

106. 5 kcal

3. 8 protein, grams

2. 3 fat, grams

18 carbohydrates, g

raisin10 grams.

30 kcal

0. 3 Protein, grams

0. 1 fat, grams

8 carbohydrates, grams

Bread (store bought, whole wheat)45 grams.

110. 7 kcal

5. 9 Protein, grams

1. 5 fat, grams

18. 7 carbohydrates, grams

butter6 grams.

43. 2 kcal

0 protein, grams

5 fat, grams

0 carbohydrates, grams

Coffee or teaSugar free

2 kcal

0. 2 Protein, grams

0 fat, grams

0 carbohydrates, grams

dark chocolate(Preferably dark chocolate with at least 70% chocolate)

125 kcal

3. 3 protein, grams

13. 1 fat, grams

7. 5 carbohydrates, grams

breakfast

417. 4 kcal

13. 5 Protein, grams

22 fat, g

52. 2 Carbohydrates, grams

snack

Apple250 g 130 kcal 0. 8 protein, grams 0. 5 fat, g

34. 5 carbohydrates, grams

Natural yogurt120 grams 85. 2 kcal 6. 9 Protein, grams 1. 5 fat, grams 8. 4 carbohydrates, grams
snack 215. 2 kcal 7. 7 Protein, grams 2 fat, grams 42. 9 carbohydrates, grams

dinner

Skinless Chicken Breast80 grams. 90. 4 kcal 18. 9 protein, grams 1. 6 fat, grams 0. 4 carbohydrate, g
Bulgur(Or any other grain) 149. 4 kcal 5. 6 protein, grams 0. 4 fat, grams 33. 5 carbohydrates
vegetable salad1 tablespoon of seasoning from fresh vegetables. A spoonful of olive oil 32 kcal 2. 6 protein, grams 0 fat, grams 6. 4 carbohydrates, grams
Boiled broccoli70 grams. 23. 8 kcal 2 protein, grams 0. 3 fat, grams 4. 7 Carbohydrates, grams
dinner 295. 6 kcal 29. 1 protein, g 2. 3 fat, grams 45 carbohydrates, g

snack

White cheese (2% fat content)150 grams 135 kcal 20. 6 protein, grams 2. 9 fat, grams 5. 4 carbohydrates, grams
cashew-No more than 8 walnut kernels. You can choose another kind of nuts: almonds/hazelnuts/walnuts 55. 1 kcal 1. 9 protein, grams 4. 4 fat, grams 3 carbohydrates, grams
snack 190. 1 kcal 22. 5 protein, grams 7. 3 fat, grams 8. 4 carbohydrates, grams

dinner

Atlantic salmonRoasted or steamed. You can choose fish with less oil, such as salmon. Or prefer white fish: bass, dorado, rainbow trout 273 kcal 38. 3 protein, grams 12. 2 Fat, grams 0 carbohydrates, grams
vegetable saladFresh vegetables, no salt, add a little oil 32 kcal 2. 6 protein, grams 0 fat, grams 6. 4 carbohydrates, grams
dinner 305 kcal 40. 9 protein, grams 12. 2 Fat, grams 6. 4 carbohydrates, grams
All:

1423. 3 kcal

113. 7 protein, grams 45. 8 fat, grams 154. 9 carbohydrates, g

Useful weight loss apps

Mobile application developers are providing new end-to-end solutions for calculating calories in foods and products. Each has its own unique function. Consider the most popular ones, they will help you follow the tips suggested earlier:

  1. A program to calculate BJU and calories, track achievements, and teach you to form a balanced diet. You can enter the missing product and write down the recipe.
  2. Convenient calorie calculator to analyze the food consumed and physical activity information in a month.
  3. Calculating calories through the app will help organize the weight loss process
  4. A large number of products, updated every day. This program is considered the best calorie counter.

in conclusion

Following these simple weight loss rules will enable you to control the calorie content of your diet and maintain a balance of nutrients in accordance with the principles of proper nutrition.

You can stick to different eating habits, or just start eating more cautiously and avoid overeating to get rid of excess weight. Coupled with regular short-term fat-burning exercises, you will get a perfect figure.