When we found extra pounds, we began to look for ways to get rid of them. Use a variety of diet, fitness, morning jogs. But maybe it's worth thinking about the reasons for excess weight at the beginning. In this article, we will explain in detail what is the right diet for weight loss.
If the diet is correct, can you lose weight?
Proper nutrition plays a major role in metabolism. It is necessary to figure out which foods have a positive effect on our body, how to make reasonable choices, and the relationship between healthy nutrition and weight loss!
Proper nutrition at home to reduce weight is the basic principle. Even with the most intense physical exercise, without proper nutrition, you will not be able to effectively lose weight and build muscle mass.
Many people might argue that it all depends on what kind of metabolism each person has. Some people can even over-etch a kilo of nails (just kidding), and some people even a bun will come back soon. We must note that the functions of the body are not unlimited, and will eventually lose patience. Then you will not only suffer from being overweight, but also from gastrointestinal tract, pressure, heart and joint problems. People have noticed this very early, and they have summed up the proverb "The mouth uses teeth to dig its own grave".
Skeptics may think that because there are few natural products, it is difficult to maintain a healthy weight loss diet today. Be patient, analyze the menu, and throw away unhealthy foods, especially those called "fast carbohydrates. "
Including:
- sweet pastries;
- Chocolate;
- Carbonated drinks;
- Wheat flour baked goods;
- Starchy foods;
- Mayonnaise, ketchup and other seasonings.
In order to lose weight and get proper nutrition at home, you not only need to edit the menu, you also need to calculate the number of calories you eat, remember to eat less than you spend. Healthy food should include
a balanced amount of protein, fat, carbohydrates, minerals and vitamins. In order to achieve results and lose weight, you will always have to adhere to a balanced diet. After all, perhaps many people have noticed that after any diet, if you continue to eat as before losing weight, the lost kilograms will quickly recover.
It is difficult to do it in a day or even a week. Therefore, gradually abandon the listed products: eat potatoes every other day, make yourself a bread or cake no more than twice a week, and follow the following rule: you need to get half hungry from the table.
Principles of good nutrition
Weight loss is not only affected by a balanced diet, but also by a person's psychological adjustment methods, the quality products he uses, whether he observes eating habits and diet culture. Here, we focus on the basic principles of proper nutrition to reduce weight. By following these principles, you will have no problem regulating the work of your body in the correct way.
Remember what can help you get rid of fat folds!
- Balance menu.
The human body needs 25 grams of fat and 35 grams of protein every day. Carbohydrates should account for half of the diet and cannot be biscuits. Everyone can achieve a balanced diet at home. Create a menu for the week so that you can plan the groceries you need in advance. Therefore, you can follow all the principles described without difficulty.
- Sufficient amount of fruits and vegetables.
Note that you should eat more vegetables, so you need to supplement your body with fiber and vitamins. Among fruits, it is best to choose pineapple and citrus fruits because they have less sucrose.
- Establish a drinking system.
Because our body is 80% water, lack of moisture will not only adversely affect the metabolic process, but also cause skin aging, wrinkles and digestive problems. Of course, we are talking about ordinary water. The daily intake is 10 cups, which is nearly two liters. Green tea, dried fruit preserves, and fresh juice will help lose weight.
- The right product mix.
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 cannot be eaten with bread. This method removes calcium from bones and promotes the formation of kidney stones. A balanced diet is the key to success!
- Discard semi-finished products.
They contain many preservatives, and they are definitely carcinogens that damage our health.
- Do not eat after 6 pm.
If you work long hours, do not eat after seven o'clock. Chew food thoroughly and don't be distracted by interruptions, watching TV or reading newspapers.
- Minimize alcohol consumption, especially beer and liqueurs.
- Reduce the list of fried foods on the menu.
Replace with steamed or stewed meat. It is desirable to process vegetables for a short time during cooking and retain their useful substances.
- Use a small plate instead of a large plate to deceive the body visually.
In addition, we recommend that you introduce the concept of divided nutrition into your life, that is, eat a small amount of food every 2-3 hours.
- Go to the grocery store with a full stomach to avoid buying a lot of sweets or extra food.
- I got up from the table, feeling a little hungry.
The feeling of fullness will appear after 10 minutes, but overeating can damage the body.
- Schedule a fasting day at least once a week.
- Don’t forget about physical exercise (fitness, dancing, yoga, swimming, running).
- Part of the nutrition for weight loss.Ideally, eat 6 to 8 times a day and still consume as many calories as before. Those ones. Divide your lunch into two parts and eat every 2 hours. This will be the perfect schedule for your body.
How much food can you eat every day?
The opinions of experts are the same: In order not to gain weight, you need to eat five meals a day. Associate the serving size with the palm of your hand-there should be only food on the plate that can fit in the palm of your hand. The third part of this dish is a piece of meat or fish. Fill two-thirds of the vegetables. Bread cannot exceed 35 grams. The content of chocolate, honey or dried fruit must not exceed 25 grams.
The menu for proper nutrition is as follows:
- For breakfast, cook porridge in water. The best choice is oatmeal or buckwheat. Do not want to add a lot of salt or sugar, you can replace them with fresh fruit.
- The second breakfast (snack), eat fermented dairy products, fruits and vegetables. To prevent the menu from looking monotonous, alternate fruits every other day.
- At lunch, you should prepare one of them: the first or the second. Eat soup today and vegetable salad tomorrow. Lean meat replaces seafood and fish.
- Only vegetables and kefir or low-fat yogurt are allowed as afternoon tea. At this time the body is slowly preparing to rest, so you should not load it.
- For dinner, prepare a light salad of fresh vegetables (excluding peas) and boiled fish (not more than 150 grams). In extreme cases, you can eat 100 grams of white chicken.
- Remember to drink enough water throughout the day.
It seems that sticking to such a menu will make you hungry. But this is not the case. In fact, a balanced diet will provide the body with all the nutrients it needs. Nutritionists recommend that you eat something not listed on the menu every week to satisfy yourself.
To prepare delicious dishes, please use other natural spices instead of salt.
Recommended foods for a healthy diet
Not surprisingly, in the list of useful products, you will find products you like. If you find a food that you absolutely don't like or tolerate, don't add it to your diet. After all, the aesthetics of dishes plays an important role in proper nutrition. The benefits of the food you eat will provide the body with a natural feeling.
Therefore, "slow" carbohydrates will saturate the body, but will not affect the appearance of excess weight:
Cereals (buckwheat, brown rice, oatmeal, millet);
Eat these foods at breakfast to avoid hunger and snacking all day long. Don't think that giving up breakfast will help you lose weight faster. In fact, you have to replenish your strength all day long. A sumptuous dinner will bring you back to the starting point. Therefore, a breakfast with fiber, carbohydrates and protein will help you stay in shape. The ideal choice is not to run, but to wake up an hour later. A hearty breakfast is one of the most important rules of a healthy diet.
Even high school students know that protein is related to the composition of all muscles in the human body. Therefore, it cannot be excluded from the diet. It is suitable for snacks, because it saturates the amino acids in the human body, and the presence of amino acids helps its normal operation. Protein is found in foods like this:
- Seafood and fish;
- Lean meat (beef, chicken, turkey, rabbit);
- Egg white;
- Low-fat cheese (up to 30%);
- Low-fat dairy products.
They are used in lunch menus in combination with fiber-rich vegetables. If mental or physical exertion is high, the protein on the menu should be at least twice a day. For example, eating fish and seafood every day helps restore nerve cells and is used as a measure to prevent heart disease.
Most ignorant people think fat is harmful. This is because "fat" and "obesity" are the same root. American nutritionists conducted research and found that when fat accounts for nearly half of the calorie consumption, the number of overweight people is very small, about 14%. However, after the world learned about the dangers of fat and began to eliminate them from the diet, the obesity rate rose sharply to 35. Such as those beautiful women who give up 90% fat.
Fatty acids act as building materials for cells and are necessary for the full function of all organs. Therefore, the list includes:
- olive oil;
- Corn oil;
- Sunflower seed oil;
- Nuts;
- Avocado;
- Nuts;
- Seed;
- Dark chocolate.
The daily fat dose ranges from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Don’t forget that fresh vegetables are much healthier than pickled vegetables. In addition, the selection is very wide-from carrots to asparagus beans. Canned corn and canned peas are not recommended because they contain "fast" carbohydrates.
Fruits contain a lot of fructose, so they cannot be regarded as light meals. Menus should be prepared in such a way that they are digested no later than the hour of the day.
Must give up candy. If it is difficult to make, use honey, dried apricots, and raisins instead. Please note that green tea and ginger juice can accelerate metabolism and promote weight loss.
We reject harmful products!
The principle of proper nutrition to reduce weight and the menu implied some restrictions on the product. This list is not very long. It mainly contains products that are imposed on us by advertisements. However, no matter how sweet the compliments are, they shouldn't make you hooked on it. In general, our grandmother can easily live without them. Indeed, they are lucky that the products of the last century were not advertised so annoyingly, and they have not even heard of preservatives marked with E.
Cross-cut foods in the healthy diet menu that affect weight loss:
- Salted nuts and French fries;
- Packaged ready-to-eat foods (mashed potatoes, noodles, cereals, soups);
- All products containing sodium glutamate (sausages, sausages, smoked meat);
- mayonnaise;
- Sweet fruit drink with gas;
- Baked goods and dairy products with a long shelf life;
- Fried fish and pies;
- Cakes, pastries, muffins, sweets;
- Fast food;
- Alcoholic beverages;
- Unnatural spices.
They don’t have any nutrition. But they can cause a lot of damage to the liver, kidneys and stomach. Except that they cannot be eaten with proper nutrition, they are not desirable for any of us. An exception for nutritionists is a 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 that a person's carbohydrate metabolism is impaired, which is the cause of weight gain. Stress, overwork, lack of exercise and malnutrition can exacerbate this situation. To reduce hunger, please consider the following suggestions:
Nutritionists recommend drinking 200 ml of water a quarter of an hour before meals. It can be acidified with lemon juice.Comments indicate that the use of proper nutrition in practice helps to lose weight. We hope that wise eating habits and balanced eating habits will help you achieve a slim figure!