Is it possible to lose weight by eating right?

If you eat right (control the quality and quantity of food intake) you can lose weight well. While diets usually have their deadlines, and very few manage to maintain weight after them, proper nutrition is the key to a beautiful, slender figure for many years.

The girl eats right to avoid problems with excess weight

What not to do

Proper nutrition is incompatible with the following points:

  • Uncontrolled portions of food: the healthiest food will become the first enemy if you consume it in immeasurable quantities without following the regime.
  • Constant stress that leads to excess weight. To lose weight, try to avoid stressful situations and get your nerves in order.
  • Water restriction. Drinking a lot of fluids is not recommended, but water is still the main product for weight loss. It helps the body function properly and plays an important role in the metabolic process.
  • No calorie counting. Healthy eating involves carefully counting the calories you consume per day; the excess will remain on your hips and tummy.
  • Neglecting breakfast. It is breakfast that builds the entire next day and will help the body tirelessly hold out until second breakfast or lunch. In the morning you need to eat a portion of complex carbohydrates, fiber and protein to stock up on energy and not look longingly at the bakery section in the supermarket.
  • Lack of vegetables or low consumption of them. Raw or stewed vegetables are a storehouse of many vitamins that will help you lose weight. There are so many of them that you will find varieties and types of vegetables that will suit your taste.
  • Lack of sleep. It has been proven by doctors, nutritionists and athletes that sleeping less than 7 hours leads to the production of the hunger hormone, and the amount of protein, which is responsible for normalizing appetite, rapidly decreases. Don’t exhaust your body with lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.

Many women, eating right, expect to quickly get their figure in order. It’s worth taking a closer look at yourself and eliminating the reasons that will prevent you from achieving your goal.

Weight Loss Products

For a beautiful figure, you need to figure out how to eat properly in order to effectively lose weight, what products to use. Having the right amount of proteins, fats, carbohydrates and vitamins will help the body achieve the desired result without stress.


Protein-rich foods are essential for a "quality" body: they contribute to the formation of muscle cells. Their deficiency in the body leads to the formation of loose fat. You need to consume 1-1. 3 grams of protein per day; for athletes, the figure increases to 1. 5 g.

Protein-Rich Foods for Building Muscle Cells

Products containing protein:

  • White meat chicken, rabbit or turkey;
  • Young lamb, veal or beef;
  • Low-fat dairy products;
  • Eggs, preferably quail;
  • Tofu cheese;
  • Nuts;
  • Soy milk.


Fats are essential for every person. It is a mistake to believe that they are harmful or have no benefit during weight loss. Refusal of them leads to improper functioning of cells and poor absorption of many vitamins.

Vegetable fats help you lose weight, but only if they are used correctly.

A person will need 30% of all calories consumed per day. It is important to know that vegetable fats cannot replace animal fats; each type has its own purpose, so they should be consumed in a ratio of 30% / 70%.


  • Olive oil (preferably cold pressed);
  • Fish fat;
  • Herring, mackerel, salmon or trout;
  • Dairy fats can be found in fermented baked milk, butter or sour cream;
  • Nuts and seeds.


There are simple and complex carbohydrates. Some harm our figure, while others help replenish energy and provide the necessary saturation with small portions of food.

Simple carbohydrates are found in unhealthy foods, such as sweet carbonated drinks, sugar, confectionery pastries and other gastronomic delights - they are the ones that contribute to excess weight. Their harmfulness lies in their rapid breakdown, which only satisfies the feeling of hunger for a short time.

The advantage of complex carbohydrates is their structure. By using them correctly, you will have energy for a long time, and hunger will not bother you.

Complex carbohydrates that help replenish energy

You can easily eat two servings of foods a day that contain complex carbohydrates:

  • Pasta or vermicelli from durum wheat;
  • All legumes;
  • All cereals are useful except semolina;
  • Baked potato;
  • Products containing starch and sweet vegetables (canned peas or corn do not provide any benefit to the body).


Fiber will not replenish energy, but thanks to it, the proper functioning of the stomach and intestines is formed, which is necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of fullness, but the main work of fiber occurs in the intestines. Fiber stimulates the formation and functioning of enzymes and actively helps during digestion.

It is recommended to take 20-35 grams per day. fiber, it is present in the following products:

  • Cocoa;
  • Flax seeds;
  • Apricots, figs;
  • Bran;
  • Rose hips, almonds;
  • Rye bran and whole grain bread.


The purpose of vitamins is to participate in metabolic processes and help the body function properly. To lose weight, you need a regular and balanced intake of different foods.

A lack of vitamins will lead to deterioration in health, metabolic disorders, weakened immunity, and this will only harm your desire to lose weight.

Fortified foods for proper functioning of the body

What foods contain vitamins:

  • Greens, fruits, vegetables;
  • Nuts and seeds;
  • Cereals and cereals;
  • Dairy products with medium fat content;
  • Eggs (quail or chicken);
  • Fish and lean meat.

Prohibited Products

Set yourself up to give up foods that are not beneficial, but only provoke the accumulation of excess weight:

  • Chips, everyone's favorite nuts with salt, crackers with seasonings, snacks;
  • Popcorn;
  • Convenience and instant food;
  • Baked goods from stores, long shelf life;
  • Mayonnaise (especially high fat content);
  • Ready-made foods from the store (for example, fried fish or pies).


Also, when calculating the circuit, you can use the simple palm method:

  • Daily protein intake should correspond to the volume of one palm (approximately 130 grams);
  • Consumption of complex carbohydrates no more than 80-100 g;
  • The amount of fat should not exceed 400 kcal;
  • Vegetables and fruits that contain the maximum amount of fiber and vitamins in volume should be equal to two palms at a time.
A balanced diet of proper nutrition for weight loss

When creating a menu for your every day, we recommend taking into account all the factors necessary for the healthy functioning of the body. The regimen is selected by a nutritionist or independently, be sure to calculate your physical condition and weight.

Even a doctor cannot tell you exactly how much weight you can lose with proper nutrition; it all depends on the individual characteristics of the body. Some will see results within a week, others will take longer, but every woman can lose weight!

Menu examples


  • Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
  • Battered fish, mashed potatoes, milk;
  • Muesli with milk, egg (can be quail), freshly squeezed fruit juice.

Second breakfasts:

  • Medium fat yogurt, orange and 2 bananas;
  • Pancakes with cottage cheese and milk;
  • Low-fat cottage cheese with sour cream and an apple.


Buckwheat porridge with mushrooms for lunch in the healthy nutrition menu
  • Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
  • Fish soup, fresh chopped vegetables, meat chop, a glass of fresh juice;
  • Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.


  • A sandwich of whole grain bread with cheese and a glass of milk;
  • Tomato salad seasoned with low-fat sour cream and juice;
  • Yogurt and any seasonal fruit.


  • Chicken chop, vegetables (if in season) green tea;
  • Fish cutlet, Greek salad and milk;
  • Boiled vegetables (you can make a salad out of them), boiled chicken and green tea.


When the menu is chosen and you decide to follow it, we suggest using the following tips that are necessary for a positive result.

Principles of eating behavior:

  • We eat at least three times a day (ideally 5);
  • We use different products;
  • We completely exclude alcohol from the diet;
  • We refuse preservatives;
  • We replace sweet carbonated drinks with mineral water;
  • We prepare only fresh dishes every time;
  • We exclude marshmallows, chocolate and ice cream;
  • We eat slowly and not excessively;
  • If you have to eat at work, forget about the store; it’s better to take fruit, yogurt or boiled chicken from home.

If you have given yourself some slack and eaten foods that are not desirable for a person losing weight, we advise you to give yourself a fasting day. This should not be fasting, as you will only create new stress for the body and can have the opposite effect in the form of extra pounds. Sit on kefir or fruit for a day, be sure to adhere to the regime as in the main scheme of your diet.