Thu. Jul 29th, 2021

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Only proper nutrition

Minus 3 kg per week without hunger and harm to health: the advice of a nutritionist

4 min read

Julia Pigareva,
the candidate of medical Sciences, dietician service for the delivery of healthy food No secret by Valeriya

“Most women are interested in, whether it is possible to lose weight quickly without hurting yourself, and how much weight to really lose in a short time. Answer: for a week, it may take 2-3 kg, and it is absolutely painless for the body. This is physiologically correct, since in the first week of weight loss, usually with fat leaves and the liquid. In the future, under proper diet, the weight loss is slower (3-4 kg in a month). I am for sensible, gradual weight loss. So you decide to lead a healthy lifestyle, and this week is only the first step on the way to your goal.

Nutritionists are now actively debating on the topic, how many times a day should you eat to lose weight and keep yourself in great shape. I believe that each person should be approached individually and assess a number of criteria: a way of life, the presence or absence of chronic diseases, hormonal status, habits, goals and objectives. If we talk about weight loss, then in most cases it is recommended four to five meals a day at intervals between meals about three hours. During this time, people usually does not very hungry, so the risk of overeating and excess calorie consumption during the day is reduced.

The diet should consist of three main meals and 1-2 snacks the right. The main meal should start with fiber (this can be, for example, salad). Then protein: eggs, fish, poultry, dairy products. Then add complex carbohydrates: whole grain bread, cereals. For dinner only vegetables and protein.

It is important to eat Breakfast within the first hour after waking, and dinner 2-3 hours before bedtime. Smaller meals with snacks is usually recommended for girls with diseases of the gastrointestinal tract. Three meals a day may be appropriate for healthy women or ladies with insulin resistance, but only if the intervals between meals 3-4 hours are not stressful and would not cause discomfort. Once again: one right solution for everyone does not exist. All very individually.

I must say that I am definitely against the seven-time diet with between meals at least two hours. In this case, we stimulate continued production by the pancreas of insulin, which can lead to insulin resistance and diabetes.

Besides, if you live in a big city, in my opinion, a one-day “hunger strikes” are best avoided. By itself, fasting can indeed be useful, but only if it is in a quiet isolated setting, for example, in the sanatorium, under the supervision of a physician. In ordinary life, again, the excess stress to the body. In some cases, when a person is all right with feeding behavior, gastrointestinal tract, I recommend the so-called interval fasting 8/16 — early dinner break before Breakfast in 18 hours. If the person tolerates this behavior, then I suggest make it regularly, for example, 2-4 times a month.

There is evidence that starvation leads to autophagy, that is, the process of self-purification: cells destroy old, unneeded components, which leads to the formation of new ones. Thus, we can control and slow down the aging process. But you should always remember about maintaining a balance, so diet or starvation may not be long.”

Below are the recipes low-calorie but hearty dishes that provide energy and help to lose weight.

Vegetable salad with people


  • Baked beet — 50 g;
  • segments orange — 50 g;
  • the people boiled — 50 g;
  • the sauc — 15 g;
  • chard — 5 g;
  • pine nuts — 10 g;
  • pumpkin seeds — 5 grams;
  • green onions — 3 g;
  • cilantro — 3 g;
  • linseed oil — 10 g.

Method of preparation

The people need to boil (for cooking quinoa). All the vegetables, slice, mix, add cooled boiled rump of kaniva and fill with linseed oil. Beets can be boiled to use, but it is better to bake with honey and balsamic vinegar in a foil.

Cutlets from zucchini and quinoa with a cashew sauce

Ingredients for meatballs

  • Quinoa — 100 g;
  • zucchini — 250 g;
  • wholegrain wheat flour — 80 g;
  • salt — 3 g.

The ingredients for the sauce

  • Cashew — 100 g;
  • almond milk — 100 g

The method of cooking cutlets

Boil quinoa until cooked and rinse with cold water. Zucchini grate on a coarse grater, a good squeeze of excess moisture. Mix boiled quinoa, grated zucchini and flour, add a little salt. Formed into patties about the size of an egg (50g), to give a rounded-flattened form. Fry in a little olive oil on each side for 1-2 minutes. To bring in the oven at 180 degrees for 6-8 minutes.

Method prepare the sauce

Put cashews in a saucepan, pour 100 g of water, boil for 1-2 minutes. Add almond milk, boil for another 2 minutes. Punch in a blender until smooth.

Green smoothie with spirulina


  • Pineapple — 55 g;
  • Apple— 40 g;
  • celery — 30 g;
  • avocado — 20 g;
  • cucumber — 15 g;
  • lemon juice — 3 g;
  • spirulina 3 g.

Method of preparation

Mix all ingredients and punch in a blender with a small amount of ice (2-3 cubes).

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