When we found ourselves overweight, we started looking for ways to get rid of them. Apply many diets, exercise, morning jogging. But perhaps in the first place, it is worth thinking about the reasons that lead to the occurrence of excessive weight. In this article, we will explain in detail about the right diet for weight loss.
Can you lose weight if you eat and drink properly?
Proper nutrition plays an important role in metabolism. It is important to find out which foods have a positive effect on our bodies, how to formulate the right diet, healthy nutrition and weight loss are related!
Proper nutrition for weight loss at home is fundamental. Even with the most intense physical activity, without the right nutrition, you won't be able to lose weight and build muscle effectively.
Many people would argue that it all depends on the type of transformation each person has. Someone can carve too much, even a kilogram of nails (just kidding), and someone even just a bun will soon return to be haunting. We hurry to note that the body's possibilities are not infinite, will eventually run out of patience. And then you will be disturbed not only by excess weight, but also by stomach problems, pressure, heart, bones and joints. This has long been noticed by people and summed up with the proverb "a glutton dig his grave with his teeth".
Skeptics may argue that it is difficult to maintain a healthy diet for weight loss these days, because there are very few natural products. Be patient, analyze your menu, eliminate unhealthy foods from it, especially so-called "fast carbohydrates" foods.
These include:
- pastries; chocolates
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- carbonated drinks; bread flour baker
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- starchy foods;
- mayonnaise, ketchup and other sauces.
To lose weight at home with the right nutrition, you not only need to modify your menu but also count the number of calories you eat, remember that you need to eat less than you consume. Healthy foods should include
A balanced amount of protein, fat, carbohydrates, minerals and vitamins. To achieve results and lose weight, you will always have to follow a balanced diet. After all, perhaps, many have found that after any of the diets, the pounds lost will quickly return if you continue to eat as you did before you lost weight.
It is very difficult to do it in a day or even a week. Therefore, gradually abandon the listed products: eat potatoes every other day, allow yourself to eat vermicelli or cake no more than twice a week, follow the rule of getting up from the table half-hungry.
Principles of Good Nutrition
Weight loss is not only influenced by a balanced diet but also by adjusting one's psychology, how they use high quality products, whether they adhere to the regime and culture. eating or not. Here we have highlighted the basic principles of proper nutrition for weight loss, observing you will not have any difficulty in adjusting the work of your body in the right way.
Memorizes what will help you get rid of the creases of fat!
- Balance menu.
The body needs 25 grams of fat and 35 grams of protein per day. Carbohydrates should make up half of the serving and they can't be cookies. Everyone can achieve a balanced diet at home. Create a menu for the week so you can make a plan for the groceries you need. So you can adhere to all the principles described without any problems.
- Enough fruit and vegetables.
Note that you should eat more vegetables, so you need to add fiber and vitamins to your body. And from fruit, give pineapples and citrus fruits, as they have less sucrose.
- Set the drinking regime.
Since our bodies are 80% water, the lack of fluids not only adversely affects our metabolism, but also causes skin aging, wrinkles, and digestive problems. We are, of course, talking about regular water. The daily intake is 10 glasses, which is almost two liters. Green tea, dried fruit, and fresh juices will help you stay slim.
- Correct product match.
It is not necessary to switch to separate feeding. Just try to combine products wisely. For example, sour vegetables cannot be eaten with meat, and potatoes with bread. This method removes calcium from the bones and promotes the formation of kidney stones. A well-balanced diet is the key to success!
- Quit selling finished products.
They contain many preservatives, which are definitely carcinogens, which destroy our health.
- Do not eat after 6 PM.
If you work for a long time, don't eat after seven hours. Chew food well without being distracted by calls, watching TV or reading newspapers.
- Minimize alcohol consumption, especially beer and liqueurs.
- Reduce the list of fried foods in your menu.
Replace with steam or stew. It is desirable that vegetables be processed for a short time during cooking and retain their useful substances.
- Replace a large plate with a small one to deceive your body vision.
In addition, we recommend that you incorporate the concept of fractional nutrition into your life, ie eating it into small chunks every 2-3 hours.
- Visiting grocery supermarkets when you are full so you don't buy a lot of sweets or leftovers.
- Standing up from the table feeling a little hungry.
A feeling of fullness will appear after 10 minutes, but eating too much will affect your body.
- Organize fasting days at least once a week.
- Don't forget to be physically active (exercise, dance, yoga, swim, run).
- Segmental nutrition for weight loss.Ideally, you should eat 6-8 times a day, and still consume as many calories as before. Those, that. Divide your lunch into 2 servings and eat them 2 hours apart. This will be the perfect schedule for your body.
How much food can you eat per day?
Experts agree: in order not to gain weight, you need to eat 5 times a day. Corresponding the serving size to your palms - should have food on the plate that fits just the palm of your hand. The third part of the dish is a piece of meat or fish. Add the vegetables 2/3 full. Bread can be eaten no more than 35 grams. Chocolate, honey or dried fruit is allowed no more than 25 grams.
The menu for good nutrition looks like this:
- For breakfast, porridge in water the best option is oatmeal or buckwheat. Do not add a lot of salt or sugar, you can replace them with fresh fruit.
- For the second breakfast (snack), eat fermented dairy products, fruits and vegetables. To keep the menu from being monotonous, rotate fruits every other day.
- For lunch, you should prepare one of the dishes: the first or the second. Eat soup today and fish with vegetable salad tomorrow. Lean meat is a substitute for seafood and fish.
- Only vegetables and kefir or low-fat yogurt are allowed during afternoon tea. Your body is now slowly preparing for rest, so you should not consume it.
- For dinner, prepare a light salad of fresh vegetables (except peas) and a slice of boiled fish (up to 150 g), in extreme case you can eat 100 grams of chickenwhite.
- Remember to drink enough fluids throughout the day.
It looks like sticking to a menu like this will make you hungry. But this is not the case. In fact, a well-balanced diet will provide the body with all the nutrients it needs. Nutritionists recommend eating things that aren't on the menu every week to please yourself a little.
To make a delicious dish, use different spices of natural origin instead of salt.
Recommended food for a healthy diet
Not surprisingly, in a list of useful products, you will find the ones you like. If you see things that you have a complete dislike or intolerance to, don't add them to your diet. After all, an important role in proper nutrition is played by the aesthetic perception of the food. The benefits of consumed food will be provided that the body will naturally perceive it.
So "slow" carbohydrates saturate the body, but did not affect the appearance of excess weight:
- cereals (buckwheat, unpolished rice, oatmeal, millet);
- whole wheat pasta;
- unleavened bread (rye, bran);
- baked potatoes.
These foods are eaten for breakfast to avoid hunger and snacking throughout the day. Don't think skipping breakfast will help you lose weight faster. In fact, you have to stay energized all day. And a hearty dinner will get you back to the starting point. Therefore, a breakfast high in fiber, carbohydrates and protein will help you stay fit. The ideal option is not to run, but one hour after waking up. A hearty breakfast is one of the most important rules of a healthy diet.
Even high school students know that protein is involved in building all the muscles in the body. Therefore, it cannot be excluded from the diet. It is suitable for snacks as it saturates the body with amino acids, the presence of amino acids that help the body function normally. Protein is found in the following foods:
- seafood and fish;
- lean meats (beef, chicken, turkey, rabbit);
- egg whites;
- low-fat cheese (up to 30%);
- low-fat dairy products.
They are used for the lunch menu, combined with high-fiber vegetables. For cases of mental or physical stress, protein should be in the menu at least twice a day. For example, daily consumption of fish and seafood helps restore nerve cells and serves as a preventive measure against heart disease.
Most ignorant people think that fats are bad. This is because the words "fat" and "obese" share the same roots. American nutritionists have conducted research and found that when fat accounts for nearly half of the calories consumed, the number of overweight people is only a small percentage - about 14%. But after the whole world learned about the dangers of fats and began eliminating them from their diets, the obesity rate soared to 35. It turned out that the women ate fat with the dietProper nutrition normalized their weight in a similar way. like the beauties have removed over 90% fat.
Fatty acids act as a building material for cells and are required for the full functioning of all organs. Hence the list includes:
- olive oil;
- corn oil;
- sunflower oil; particles
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- avocado; particles
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- dark chocolate.
Daily fat dosage varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Don't forget that fresh vegetables are much better than pickled vegetables. What's more, the choice is varied - from beets to asparagus beans. Canned corn and green beans should not be eaten, as they contain "fast" carbohydrates.
Fruits cannot be considered snacks because they contain large amounts of fructose. Set up a menu so that they are digested no later than those hours of the day.
The candy will have to be discarded. If hard to do, replace them with honey, dried apricots, raisins. Be aware that green tea with ginger will speed up metabolism and promote weight loss.
We reject harmful products!
The principles and proper nutrition for weight loss imply a number of limitations on products. This list is not very long. It mainly contains products for which advertising is imposing on us so hard. But no matter how sweet a compliment is, they shouldn't attribute you. All in all, our grandmother could easily have done it without them. Yes, they are fortunate that products from the last century have not been so heavily advertised, and they have not even heard of preservatives marked with E.
Choose foods that hinder weight loss from a healthy diet:
- salted nuts and chips;
- packaged instant foods (mashed potatoes, noodles, cereals, soups);
- all products containing monosodium glutamate (sausage, sausage, bacon);
- mayonnaise;
- carbonated sweet fruit drink;
- baked goods and dairy products with a long shelf life;
- fried fish and baked goods;
- cakes, pastries, muffins, candies;
- fast food;
- alcoholic beverages;
- an unnatural seasoning.
They do not contain any nutrients. But they can do a lot of harm to the liver, kidneys, and stomach. Apart from the fact that they cannot be consumed with the right nutrition, they are undesirable for any of us. An exception to the nutritionists is one glass of dry red wine (once a day) to speed up the absorption of carbohydrates.
How to reduce appetite while losing weight?
Increased appetite indicates a impaired carbohydrate metabolism, which is the reason for excess weight. This is facilitated by stress, overwork, lack of physical activity and poor nutrition. To reduce hunger, consider the following recommendations:
- Nutritionists recommend drinking 200 ml of water a quarter hour before meals. It can be acidified with lemon juice.
- Avoid spices and salt or use them to a minimum.
- Satisfy your cravings with fruits, vegetables and low-fat dairy products.
- Drink no more than one cup of coffee per day.
- Chew your food at least ten times.
- Eat a low-calorie vegetable soup.
- Green tea should be the main drink after water.
- Sprouting wheat not only helps to flush out unnecessary toxins, but also prevents the aging of the body.
- Do not eat in front of a computer or TV, as your brain cannot control feelings of fullness.
- Practice aromatherapy to reduce hunger.
- Kill your cravings by exercising, walking in the fresh air, doing what you love.
- Eat several small meals 5-6 times a day.
- Without unnecessary vitamins and nutritional supplements, the right diet for weight loss should contain everything you need.
- Put the sections on a small disc, preferably blue. Scientists have proven that blue foods suppress hunger, while red foods suppress hunger.
- Drink herbal tea or slow sips of milk before bed to help quench your evening cravings.
- Traditional medicine proposes to reduce hunger with flaxseed water. It can be consumed for twelve days in a row.
- Grapefruit is considered the number one fruit that helps to forget about cravings for a while.
Reviews suggest that using nutrition properly in practice will help you lose weight. We hope that the right approach to your health and a well-balanced diet will help your dream of a slim body come true!