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Recommendations for the formulation of a diet for losing weight

Caloric content of their food rationCalculate in such a way that the energy that you will receive from food, was lower than your energy expenditure. When the body weight is normalized, to keep it at this level it will be necessary that the influx of energy corresponds to its expenditure.

However, first of all,So that the consumption of fatty and sweet was minimized. In a number of cases, this simple measure may be enough to find the optimal weight. This in itself is already a considerable achievement. However, it is possible to achieve much more - to reduce the risk of endocrine disorders, coronary heart disease, certain oncological and other diseases.

What are the main principles of making diets when signs of obesity appear? There are not many of them. Try to memorize these requirements and use it when creating the menu.
  1. Caloric content of food should be limited(Reduced), but not too much. The Institute of Nutrition of the Russian Academy of Medical Sciences does not recommend the use of diets with a caloric content below 600 kcal, since acidosis can develop, negative nitrogen balance appears, uric acid in the blood serum, pain in the heart, electrocardiographic and other changes. Usually, diets with caloric content from 800 to 1800 kcal are used.
  2. The content of animal fats is reduced. And the share of vegetable oils rises to 50% of the total amount of fat in the diet (polyunsaturated fatty acids, which are rich in vegetable oils, activate the consumption of fat).
  3. The use of "fast" sugars (for example, beet or sugar cane) is limited.
  4. Products that increase appetite (spices and condiments) are excluded.
  5. The feeling of satiety is created at the expense of vegetables and fruits, which have a low caloric content with a large volume, and also 5-6 meals a day (without transferring the main share of daily caloric content for evening hours).
  6. The content of salt in the diet is limited to 2-3 g and water up to 1-1.5 liters, in summer hot days - up to 2 liters.
  7. Use unloading days, which are also called "zigzag" power.
This is a list of the main requirements for compilingRation for fat people. However, there are "little things" that are of considerable importance for health. For example, it is recommended to limit foods rich in cholesterol. If for healthy people the amount of it in the diet is in the norm of 600 mg, then for obese people should not be more than 300-400 mg. In addition, it should be ensured that food is sufficient for the content of dietary fiber (as mentioned earlier, they help to remove excess cholesterol from the body and prevent a number of diseases), vitamins, mineral salts and some other biologically active compounds.

Limit the amount of fat in the diet at first to 60-70 g, and then to 30-50 g. Pulses, potatoes, black bread (or white with bran), use 100-150 g per day (no more!).

Milk use predominantly fat-free. Fruits and berries prefer sour and sweet and sour tastes.

From drinks, give preference to freshly squeezedFruit and berry juices of unsaturated varieties (without added sugar), table and medicinal mineral waters, green tea, weak black coffee, infusions of hawthorn and other vitamin plants. From alcohol, it should be completely abandoned.

Dishes are recommended as little as possible to salt,Meat and fish products - cook or simmer (use only low-fat varieties). Give preference to steamed, not fried dishes, because they have less fat and extractives. Soups eat for the most part vegetarian - vegetable, fruit several times a week for half a port. And in general, prefer dishes from vegetables, especially fresh ones.

Exclude strong, rich broth from meat andFish, meat fat, and also by-products - heart, lungs, liver (they are very rich in cholesterol). Avoid fatty meat and fish, industrial sausages, cream, cheeses with high fat content, and in general all fatty. Banned for you should be chocolate, cocoa, sweets, cakes, jams, jams, jam, pickles, smoked, pickled and canned foods, spices (pepper, mustard, etc.) and plants that enhance appetite, such as, for example, Horseradish, garlic (radish can be included in the diet for obese patients, accompanied by gout, as it has a diuretic effect and promotes the excretion of salts), sorrel, etc. If obesity accompanies hypertension, then plants that contain magnesium salts (carrots, Parsley, dill, dog rose, Greek Eve and oatmeal porridge).

An example of a daily ration of 800 kcal
An approximate set of products with a calorie diet of 800 kcal may look like this:
  • Kefir - 200 ml,
  • Fish and meat are low-fat - 100 grams,
  • Egg - 1 piece,
  • Natural yogurt - 100 grams,
  • Butter - 10 g each,
  • Sour cream - 10 grams,
  • Carrots, peppers, tomatoes and other vegetables - 200 grams,
  • Potatoes - 100 grams,
  • Sour apples - 100 grams,
  • Water - 0,8-1,2 liter.
An example of a daily ration for 1200 kcal
For a calorie diet of 1200 kcal, the daily set of products is wider:
  • Kefir - 500 ml,
  • Fish products - 100 g,
  • Meat low-fat beef - 200 grams,
  • Egg of chicken - 1 piece,
  • Fruits (except grapes) - 300 g,
  • Vegetables - 200 g,
  • Potatoes - 100 grams,
  • Beans - 20 grams,
  • Dried fruits - 20 grams,
  • Butter - 10 g each,
  • Salt - 2-3 grams,
  • Water - 0,5 - 1 liter.
An example of a daily ration for 1600 kcal
  • Kefir or milk - 300 ml,
  • Fish products - 100 g,
  • Meat low-fat beef or poultry meat - 200 g,
  • Egg - 1 piece,
  • Yogurt - 100 grams,
  • Cabbage - 300 grams,
  • The remaining vegetables are 200 g,
  • Potatoes - 200 g,
  • Dried fruits - 20 grams,
  • Butter - 20 g each,
  • Water - 1 liter.
The use of a low-calorie diet for 800-1000 calories per day leads to a weight loss of 1-1.5 kg per week.

It is useful to know that after the growth andDevelopment of the organism, that is after 22-25 years, the intensity of metabolic processes begins to gradually decrease. The magnitude of this decline is approximately 7-8% every 10 years. Accordingly, with age, the norms of the diet should decrease. Remember this always when making up your diet.

If excess weight is combined with gastrointestinal diseases, then the raw vegetables should be excluded from the diet, containing coarse, strong fiber (for example, cabbage).

As for meat and poultry, they should be boiled or cooked in the form of cutlets for a couple. Bread is recommended white, but not fresh, but one and two days old.

It is worth remembering that long-term useReduced diet leads to a slowdown in weight loss. This is due to the adaptation of the organism to the created negative balance of energy (the level of basal metabolism decreases) and a person can recover again. Therefore, it is recommended to apply also unloading days. Such zigzags in the diet provide adequate rest to the overexcited insulin apparatus of the pancreas. However, do not rely only on a reduced diet, you also need to exercise and exercise. In a complex, this will ensure you a steady weight loss.

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