Nutrition guide for weight loss


It’s a nice dream to get rid of 15 pounds in a week but it has nothing to do with reality and long-term results. Unfortunately, this type of dieting is also not about health. And there is no magical product or nutritional supplements for weight loss that makes you skinny. To reach success in your weight loss goals you need to know body mechanism of losing weight.

Nutrition guide for weight loss

Nutrition guide for weight loss
While you make a step you burn calories received with food, it gives you energy to LIVE. Fat gaining is achieved when you consume more food (more calories) you expend throughout the day. So, to get rid of that excess you have to reduce the number of calories: eat fewer calories or do more exercise to burn them. That’s all about logic. So there is no way to lose weight fast and to become skinnier in a short period. There is just the way to change your approach.

Trying to loose many pounds rapidly is dangerous; it makes stress for your body. It starts to create reserves to protect you from the hunger death because thinks that you will have a period of hunger.
Quick weight loss leads to a rapid weight gain. While you are dieting slowly (1 or 2 pounds a week) your body doesn’t panic. For these reasons you need to determine principles of nutrition diet for weight loss. 
Being guided by these rules you won’t be addicted to a strict nutrition plan or boring counting calories. Just use the main rules and your intellect to achieve nutrition goals for weight loss.

Nutritional advice for weight loss
We just found out the greatest rule: to lose your weight you need to eat fewer calories.
But does it mean eating just two hamburgers in 1000 calories instead of tree will help you? No, you will stay hungry and angry because that’s the kind of food that will not saturate your body properly.
Quality of food plays the main part in weight loss. Consuming balanced mix of carbs, protein and fat delivers you better energy and fat loss results by giving the body what it needs, like quick- and longer-digesting nutrients so you stay full longer. So, we need to write down the main principles how to eat fewer calories, satisfy the hunger, and get energy and not to be depressed with dieting.

8 basic rules for weight loss nutrition

  1. Don’t eat when you are not hungry. Easy to say :-) Use food for replenishment of energy and not because you’re boring or that tv-show is starting or you don’t want to abuse your grandma, or you are stressed, or feeling lonely. You are eating for leaving not the opposite.
  2. Do not overeat. Ask yourself if you really need this extra slice of pizza or two portion of dessert or all of those cookies. When you’re overeating all your energy is directed to digestion, you become sleepy, sluggish and lazy. Moreover, you are stretching the stomach and will want to eat more next time. When you finish your meal and you are not hungry anymore make a 15 minutes pause before you order an extra or a dessert to wind up overeating.
  3. Eat often and regular.As we mentioned earlier rare meals make your body reserve fat and stop losing weight in case of possible starvation in future.4-5 meals a day help you by increasing thermogenesis, the production of heat, in the body, burn more calories. Eating at the same time of a day helps to establish digestion and to avoid the intense hunger that can make you eat more unhealthy snacks.
  4. Use right portions. For carbs like cereal or rice it’s the size of your clenched fist, for vegetables - two palms, for proteins like meat, poultry, fish – a palm of one hand. Use smaller plate and keep tracking if you are overeating.
  5. Start with carbs in the first half of a day. Fruits, oatmeal, barley, whole-wheat pasta and bread, peas won’t hurt your diet (calories absorption will be delayed by fiber) and will give you energy that you have time to use if you eat them till lunch. But even eating bananas at the evening causes gaining weight.  
  6. Get enough water. Often we retain “water wait” for keeping body dehydrated. Dehydration affects your skin, metabolism and the quantity of calories you get. Drink about 2l of clean water every day. Only the cells saturated with water can dissolve fats. Water is necessary to remove all toxins from the body. This is especially significant for weight loss.
  7. Get enough sleep. While you are sleeping your body not just rests and recharges but overproduces leptin (the appetite-stimulating hormone) which indicates your full condition. Deprived sleeping makes you do unnecessary snacking.
  8. Make a food record. According to studiestracking of what you eat switch on the awareness of what, when, and how much you're consuming.

3 types of food to avoid weight loss nutrition

What kind of food makes you feeling like crap, changes the brain in ways similar to those seen in drug addicts, and prevents to successfully reach your weight loss goals? Of course, it’s all processed foods, starchy foods. Processed and refined foods filled with additives and stripped of nutrients are often stripped of any healthy components. This is the type of food you need kill off from your ration.

  1. Bad fat. Trans fat and saturated fat increases the chances of many diseases. Limit products that intake that kind of fat such as: high-fat cuts of meat (pork, beef, lamb,), commercially-baked pastries (cakes, muffins, cookies, pizza dough, doughnuts), fried foods (fried (or breaded ) chicken and fish, french fries), packaged snack foods (tortilla chips, popcorn, chips, potato, crackers), margarine, vegetable shortening, candy bars, , chicken with the skin, high-fat dairy products (cheese, butter, milk and cream), palm and coconut oil, lard, pre-mixed dry products; “diet”, “low-fat”, “health foods” labeled products.
  2. Sugar. The excess of simple carbs (like sugar) leads to body fat. Furthermore, it makes you addicted. How? To deal with portion of sugar your pancreas releases insulin (hormone regulate blood sugar level). We feel an instant burst of energy and happiness. But insulin gives you a short-lived effect. TOO much insulin is released, which ultimately results in our blood sugar dropping below normal levelsAll ends with loss of strength, you start to feel sluggish and tired and (OMG) you want to eat again. Take into account there's no demand for energy sugar stored as fat. Try to avoid soft drinks, fruit juices, agave, candy, ice cream, white bread, ketchup, Yoplait Non-fat Plain Yogurt, low-fat granola cereal, all bran cereal bars, skinny vanilla latte, sauces etc. Instead of these high sugar products use more natural and safe: honey, stevia, fruits.
  3. Salt. Salt like a sugar makes you feel hungrier and thirstier. Salt is a big contributor to weight gain ability because of the ability to delay body liquid. Moreover, it raises blood volume. Salt is hidden in processed foods, such as (canned vegetables and soups, condiments like soy sauce and Worcestershire sauce, fast-food burgers (and fries, of course), meat like bacon, ham, and deli turkey). 

Free nutrition plan for weight loss
So when we know how the system of weight dropping works we can dive into a variety of available food. At first, it may seem only restrictions in nutrition diet for weight loss but actually there is plenty of delicious meal you can make. All people have diverse food preferences so we will recommend you nutrition basics for weight loss.  So, you’ll cook delicious food without giving preference to your own tastes not just the prescriptions. You don’t have to be overly strict on what to allow eating.

The nutritional diet plan for weight loss will look like this.

So be sure to incorporate healthy proteins like seafood, lean meat, egg whites, yogurt, cheese, soy, nuts, or beans into your meals and snacks.

(try to include carbs you like into the breakfast – you will burn these calories through the day)
Nutrition guide for weight loss
Porridge (oatmeal, quinoa, buckwheat or another whole-grain cereal) boiled on water.

1 fruit (try to avoid bananas, grape, pear, melon, pineapple – they are ok for balanced diet but have too much sugar for weight loss nutrition)
loaded vegetable omelet (or 3 scrambled eggs) with 2 slices of low-sodium, whole-grain bread with assorted veggies.

Nutritional advice for weight loss
You can choose from 0% fat Greek yogurt, 25 almonds , 1 avocado, 1 fruit, bowl of berries, 2-3 big vegetables.

(include more protein and veggies and a little of carbs)
basic rules for weight loss nutrition
Whole wheat pasta with vegetables and slice of chicken breast (or another lean meat)

Salad (dressed with olive oil) with veggies, greens
Grilled Salmon (or tuna, or dorado, or seabass) with the cup of quinoa
brown rice with steamed broccoli and turkey slices (or chicken breast, or lean steak)
cup green veggies

Snack (the second)
Dinner (you can switch meals from lunch menu just to avoid carbs)
Free nutrition plan
Simple sautéed spinach

2 cups of mixed greens
quinoa or Salad with turkey
Soup or Chicken (or other lean meet, or fish) with steam vegetables

Allow yourself to eat and lose weight by following simple rules and diet plan!