When we find out we have extra pounds, we start looking for ways to get rid of them. Used a variety of diets, fitness, jogging in the morning. But perhaps for a start it is worth thinking about the reasons for the appearance of excess weight. In this article, we will explain in detail what is a proper diet for weight loss.
Can you lose weight if you eat well?
Proper nutrition plays a big role in metabolism. It is necessary to understand which foods have a positive effect on our body, how to create a rational menu and how healthy nutrition and weight loss are related!
Proper nutrition for weight loss at home is the basis of the basics. Even with the most intense physical activity, without proper nutrition, you will not be able to lose weight effectively and build muscle mass.
Many may argue that it all depends on the type of metabolism that each person has. One can carve over a pound of nails (just kidding), and someone even a bun will be back soon to follow. We hasten to notice that the abilities of the body are not limitless, it will eventually run out of patience. And then you will worry not only about being overweight, but also about problems with the gastric tract, pressure, heart, joints. This was noticed a long time ago by people and was summed up with the proverb that "a gorge digs its grave with its teeth".
Skeptics may argue that it is difficult to maintain a healthy weight loss diet these days because there are few natural products. Be patient, analyze your menu, get rid of unhealthy foods, especially those called "fast carbs".
These include:
- sweet pastries; chocolate
- ;
- carbonated drinks;
- baked products from wheat flour;
- starchy foods;
- mayonnaise, ketchup and other sauces.
To lose weight at home with the right food, you need to not only modify your menu, but also count the number of calories you eat, remembering that you should eat less than you spend. Healthy eating should consist of
a balanced amount of proteins, fats, carbohydrates, minerals and vitamins. In order to achieve results and lose weight, you will always need to adhere to a balanced diet. After all, for sure, many have noticed that after any of the diets, the lost pounds quickly return if you continue to eat as you did before losing weight.
difficult is difficult to do in a day or even a week. Therefore, gradually abandon the listed products: eat potatoes every other day, allow yourself a bun or cake no more than twice a week, follow the rule that you should get up half-hungry from the table.
Principles of Good Nutrition
Weight loss is affected not only by a balanced diet, but also by the way a person is psychologically tuned, by the high quality products he uses, if he adheres to the diet and eating culture. Here we have emphasized the basic principles of proper nutrition for weight loss, respecting which without any problem you will adjust the work of your body in the right way.
Remember what will help you get rid of fats!
- Balanced menu.
The body needs 25 grams of fat and 35 grams of protein per day. Carbohydrates should make up half of the diet, and they can not be cookies. Everyone can achieve a balanced diet at home. Create a menu for the week so you can plan ahead for the meals you need. So, you can adhere to all the principles described without any problem.
- Sufficient amount of fruits and vegetables.
Note that there should be more vegetables, so you need to replenish the body with fiber and vitamins. And from fruits, give preference to pineapples and citrus fruits, as they have less sucrose.
- Set a drinking mode.
Since our body is 80% water, lack of fluids has a bad effect not only on metabolic processes, but also causes skin aging, wrinkles, problems with the digestive process. Of course, we are talking about ordinary water. The daily intake is 10 glasses, that is, almost two liters. Green tea, compote with dried fruits, fresh juices will help to become slim.
- Exact product combination.
It is not necessary to switch to special food. Just try to combine products wisely. For example, sour vegetables can not be eaten with meat, and potatoes with bread. This approach removes calcium from the bones and promotes the formation of kidney stones. A balanced diet is the key to success!
- Discard semi-finished products.
They contain many preservatives, which are certainly carcinogens that destroy our health.
- Do not eat after 18: 00.
If you work for a long time, do not eat after seven. Chew food completely without being distracted by calls, watching TV or reading newspapers.
- Minimize alcohol consumption, especially beer and beverages.
- Reduce the list of fried foods in your menu.
Replace with steamed or boiled ones. It is desirable that the vegetables be processed for a short time during cooking and retain their beneficial substances.
- Replace the large plate with a small one to visually trick the body.
Also, we recommend that you introduce the concept of fractional nutrition into your life, d. m. th. eat in small portions every 2-3 hours.
- Visit grocery supermarkets on a full stomach so you don't buy too many cakes or overeating.
- Get up from the table feeling a little hungry.
The feeling of satiety will appear within 10 minutes, but overeating will do harm to the body.
- Organize fasting days at least once a week.
- Do not forget about physical activity (fitness, dancing, yoga, swimming, running).
- Fractional diet for weight loss.Ideally, eat 6-8 times a day, and again consume as many calories as before. Ata. Divide your lunch into 2 portions and eat with 2 hours of separation. This will be the perfect schedule for your body.
How much food can you eat per day?
Expert opinions are unanimous: in order not to gain weight, you should eat five times a day. Attach the serving size to your palm - there should be food on the plate that only fits in two palms. The third part of the dish is a piece of meat or fish. Fill two-thirds with vegetables. Bread can be eaten no more than 35 grams. Chocolate, honey or dried fruits are allowed no more than 25 grams.
The menu for the right food looks like this:
- For breakfast, cook porridge in water, the best option is oatmeal or buckwheat. It is undesirable to add too much 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 looking monotonous, alternate fruits every day.
- For lunch, you have to prepare one of the dishes: the first or the second. Eat soup today and fish with vegetable salad tomorrow. Lean meat is replaced with seafood and fish.
- Only vegetables and low-fat kefir or yogurt are allowed for afternoon tea. The body at this time begins to slowly prepare for rest, so you should not load it.
- For dinner, prepare a light salad with fresh vegetables (excluding peas) and a slice of boiled fish (up to 150 g), in extreme cases, you can eat 100 grams of white chicken.
- Remember to drink plenty of water throughout the day.
It seems like staying on a menu like this will leave you hungry. But this is not the case. In fact, a balanced diet will provide the body with all the nutrients it needs. Nutritionists advise you to eat something that is not on the menu every week in order to indulge yourself a little.
To prepare a delicious dish, use different spices of natural origin instead of salt.
Recommended foods for a healthy diet
Not surprisingly, among the list of useful products, you will find the ones you like. If you find something you absolutely do not like or do not tolerate, do not add it to your diet. Above all, an important role for proper nutrition plays the aesthetic perception of the dish. The benefits of the food consumed will ensure that the body perceives it naturally.
So, "slow" carbohydrates that saturate the body but do 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. Do not think that giving up breakfast will help you lose weight faster. In fact, you need to replenish your strength throughout the day. And a hearty dinner will get you back to your starting point. Therefore, a breakfast with fiber, carbohydrates and protein will help you stay in shape. The ideal option is not on the run, but an 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 can not be excluded from the diet. It is suitable for appetizers because it saturates the body with amino acids, the presence of which helps it to function normally. Protein is found in foods like this:
- seafood and fish;
- lean meats (beef, chicken, turkey, rabbit);
- egg white;
- low-fat cheese (up to 30%);
- low fat dairy products.
They are used for lunch menus, combined with fiber-rich vegetables. With severe mental or physical strain, protein should be present in the menu at least twice a day. For example, daily consumption of fish and seafood helps restore nerve cells and serves as a preventative measure against heart disease.
Most ignorant people think fats are harmful. This is because the words "fats" and "overweight" are the same root. American nutritionists conducted research and found that when fat accounted for almost half of the calories consumed, the number of people who were overweight was small - about 14%. But as the whole world learned about the dangers of fats and began to eliminate them from their diet, the percentage of overweight rose sharply to level 35. It turned out that women who ate fats with the right diet normalized their weight in the same waylike those peaches who gave up fats at 90%.
Fatty acids act as a building material for cells and are necessary for the full functioning of all organs. Therefore, the list includes:
- olive oil;
- Egyptian oil;
- sunflower oil;
- arra;
- avocado;
- arra;
- fara;
- dark chocolate.
The daily fat intake varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Remember that fresh vegetables are much healthier than pickled ones. Moreover, the choice is wide - from radishes to asparagus beans. It is not recommended to eat canned corn and green peas, because they contain "fast" carbohydrates.
Fruits can not be considered light foods as they contain a large amount of fructose. Make the menu in such a way that they are digested no later than those hours of the day.
Sweets will have to be abandoned. If they are difficult to make, replace them with honey, dried apricots, raisins. Keep in mind that ginger green tea speeds up metabolic processes and promotes weight loss.
We reject harmful products!
Principles and proper nutrition menus for weight loss imply some restrictions on products. This list is not very long. It contains mainly those products that advertising is imposing on us forcefully. But no matter how sweet the praise, they should not hook you. In general, our grandmothers could easily do without them. True, they were lucky that the products in the last century were not advertised so intrusively, and they did not even hear about preservatives marked with E.
Cross out foods that interfere with weight loss from the healthy diet menu:
- nuts and chips;
- instant packaged food (mashed potatoes, noodles, cereals, soups);
- all products containing monosodium glutamate (sausages, sausages, smoked meats);
- mayonnaise;
- carbonated sweet fruit drinks;
- baked goods and dairy products with a long shelf life;
- fried fish and pies;
- cakes, pastries, muffins, cakes;
- fast food;
- alcoholic beverages;
- unnatural spices.
They do not have any nutrients. But they can do a lot of damage to the liver, kidneys, stomach. Aside from the fact that they cannot be consumed with proper nutrition, they are undesirable for each of us. An exception by 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 has impaired carbohydrate metabolism, which is the reason for being overweight. This is alleviated by stress, overload, lack of physical activity and poor nutrition. To reduce hunger, consider the recommendations:
- Nutritionists recommend drinking 200 milliliters of water a quarter of an hour before meals. Can be acidified with lemon juice.
- Avoid spices and salt or use them to a minimum.
- Satisfy your appetite with low-fat fruits, vegetables and dairy products.
- Drink no more than one cup of coffee a day.
- Chew your food at least ten times.
- Eat low-calorie vegetable soup.
- Green tea should be the main drink after water.
- Wheat germ not only helps remove unnecessary toxins, but also prevents the body from aging.
- Do not eat in front of the computer or TV, because the brain can not control the feeling of satiety.
- Practice aromatherapy to reduce hunger.
- Kill your appetite with exercise, walking in the fresh air, doing what you love.
- Eat small meals 5-6 times a day.
- Do not take unnecessary vitamins and nutritional supplements, the correct diet for weight loss so it contains everything you need.
- Place pieces on small plates, preferably blue. Scientists have proven that blue dishes suppress hunger, and red ones ignite.
- Drink herbal tea or a glass of milk in slow sips before bed to help calm your evening appetite.
- Traditional medicine suggests reducing the feeling of hunger by boiling flax. Can be consumed for twelve days in a row.
- Grapefruit is considered the leader among fruits that help to forget the appetite for a while.
Reviews suggest that using the right food in practice helps in weight loss. Hopefully a reasonable approach to your health and a balanced diet will help your dream of a slim figure come true!