If we find that we have extra pounds, we start looking for a way to get rid of it. Various diets, fitness, breakfast jogging are used. But perhaps at first it is worth thinking about the reasons for the appearance of being overweight. In this article, we will explain in detail what is the right diet for weight loss.
Can you lose weight if you eat well?
Proper nutrition plays an important role in metabolism. We need to find out which foods have a positive effect on our body, how to make a rational menu, and how healthy eating and weight loss are related!
Proper nutrition at home for weight loss is the foundation. Even with the most intense physical activity, you will not be able to lose weight and build muscle mass effectively without proper nutrition.
Many may argue that it all depends on what metabolism a person has. Someone can etch even a pound of nails (I was just kidding) and someone, even a bun, will be back soon. We hasten to note that the abilities of the body are not unlimited, eventually running out of patience. And then not only overweight, but also problems with the gastrointestinal tract, pressure, heart, joints will be disturbed. This has long been noticed by people, and summed up by the proverb that "a glutton digs his own grave with his teeth. "
Skeptics may argue that it is difficult to maintain a healthy diet for weight loss these days because there are few natural products. Be patient, analyze your menu, throw out unhealthy foods, especially those called “fast carbs”.
These are:
- sweet cakes;
- chocolates;
- carbonated beverages;
- wheat flour baked goods;
- starchy foods;
- mayonnaise, ketchup and other sauces.
To be able to lose weight at home with proper nutrition, you need not only to edit your menu, but also to calculate the number of calories you consume, reminding you to eat less than you have spent. A healthy diet should consist of a
balanced amount of protein, fat, carbohydrates, minerals and vitamins. You should always follow a balanced diet to achieve results and lose weight. After all, many people have probably noticed that after any diet, the pounds you lose will return quickly if you continue to eat as you did before you lost weight.
It's hard to do in a day or even a week. Therefore, gradually stop the products listed: eat potatoes every other day, indulge in a bun or cake no more than twice a week, follow the rule that you should be half hungry from the table.
Principles of good nutrition
Weight loss is affected not only by a balanced diet, but also by how mentally tuned a person is, what high-quality products he or she uses, and whether he or she adheres to the eating system and culture. Here we have highlighted the principles of proper nutrition for weight loss, adhering to the fact that you can easily adjust the work of your body in the right way.
Remember what helps you get rid of fat wrinkles!
- Balanced menu.
Your body needs 25 grams of fat and 35 grams of protein a day. Carbohydrates should make up half of the diet and these should not be cookies. A balanced diet can be achieved by everyone at home. Create a menu for the week so you can plan your groceries in advance. So you can follow the described principles without any problems.
- Sufficient fruit and vegetables.
Note that there should be more vegetables, so the body needs to be replenished with fiber and vitamins. Of the fruits, pineapple and citrus should be preferred because they contain less sucrose.
- Create a drinking system.
Because our body contains 80% water, dehydration not only has a detrimental effect on metabolic processes, but also causes skin aging, wrinkles and problems in the digestive process. Of course we are talking about ordinary water. The daily intake is 10 glasses, ie almost two liters. Green tea, dried fruit compotes, fresh juices help you become slim.
- Correct product combination.
It is not necessary to switch to separate feeding. Just try to combine the products imaginatively. For example, sour vegetables cannot 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 long hours, don't eat after a week. Chew food thoroughly without distractions from making calls, watching TV or reading newspapers.
- Minimizes alcohol consumption, especially beer and liqueurs.
- Decrease the list of fried foods in the menu.
Replace steamed or steamed. During cooking, it is desirable to process the vegetables for a short time and retain their useful material.
- Replace the large disc with a small one to visually deceive the body.
Furthermore, we recommend that you introduce the concept of fractional nutrition into your life, that is, in small portions every 2-3 hours.
- Visit grocery stores on a full stomach so you don’t buy a lot of sweets or unnecessary food.
- Get up a little hungry from the table.
The feeling of fullness occurs after 10 minutes, but overeating is bad for the body.
- Organize fast days at least once a week.
- Don't forget physical activity (fitness, dancing, yoga, swimming, running).
- Fragmented diet for weight loss.Ideally, eat 6-8 times a day and still consume as many calories as before. Those. Divide your lunch into 2 servings and eat it 2 hours apart. This will be the perfect schedule for your body.
How much food can you eat per day?
Experts agree: to avoid gaining weight, you need to eat five times a day. Link the portion size to the palm of your hand - have 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. A maximum of 35 grams of bread can be consumed. Chocolate, honey or dried fruit is allowed up to 25 grams.
The proper nutrition menu looks like this:
- For breakfast, cook porridge in water, the best solution is oatmeal or buckwheat. It is not desirable to add a lot of salt or sugar, you can replace them with fresh fruits.
- For the second breakfast (snack), eat fermented dairy products, fruits and vegetables. To keep the menu from being monotonous, choose different fruits every other day.
- You need to prepare one meal for lunch: the first or the second. Eat soup today and fish tomorrow with vegetable salad. Lean meat is replaced by seafood and fish.
- Only vegetables, kefir or low-fat yogurt should be added to afternoon tea. The body then slowly begins to prepare for rest, so it should not be loaded.
- For dinner, make a light salad of fresh vegetables (except peas) and a slice of cooked fish (up to 150 g), in extreme cases you can eat 100 grams of white chicken.
- Remember to drink enough water during the day.
Sticking to such a menu seems to leave you hungry. But this is not the case. In fact, a balanced diet provides 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 make you feel a little good.
Use different natural spices instead of salt to make delicious food.
Recommended foods for a healthy diet
Not surprisingly, you’ll find the list of useful products you like. If you find ones you absolutely don’t like or don’t tolerate, don’t include them in your diet. After all, aesthetic perception of food plays an important role in proper nutrition. The benefits of the food consumed should be ensured so that the body perceives it naturally.
So "slow" carbohydrates that saturate the body but don't affect the appearance of being overweight:
- Cereals (buckwheat, paddy rice, oatmeal, millet);
- wholemeal pasta;
- bread without yeast (rye, bran);
- fried potatoes.
These foods are consumed for breakfast to avoid hunger and snacks throughout the day. Don’t think that giving up your breakfast meal will help you lose weight faster. In fact, you need to replenish your strength all day. And a hearty dinner will take you back to the starting point. Therefore, a breakfast of fiber, carbohydrates and proteins will help you stay in shape. The ideal option is not while running, 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 cannot be excluded from the diet. It is suitable for snacks because it saturates the body with amino acids, the presence of which promotes its normal functioning. 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.
Used for lunch menus, combined with fiber-rich vegetables. In case of severe mental or physical exertion, the protein should be present on the menu at least twice a day. For example, daily consumption of fish and seafood helps in the recovery of nerve cells and serves as a preventive measure against heart disease.
Most ignorant people think fats are harmful. This is because the words “fats” and “obesity” have the same roots. U. S. nutritionists conducted research and found that when fat accounted for nearly half of the calories consumed, the number of overweight people was low - about 14%. But after the whole world became aware of the dangers of fats and began removing them from the diet, the percentage of obesity suddenly rose to 35. It turned out that women who consumed fats with proper nutrition normalized their weight in the same way as beauties who gave up fat on 90%.
Fatty acids serve as the building blocks of cells and are necessary for the full functioning of all organs. Therefore, the list includes:
- olive oil; corn oil;
- sunflower oil;
- nuts;
- avocado;
- nuts;
- seeds;
- dark chocolate.
The daily dose of fat ranges from two tablespoons of vegetable oil to 25 grams of walnuts (optional).
Remember that fresh vegetables are much healthier than pickles. Moreover, the choice is wide - from radishes to asparagus. It is not recommended to eat canned corn and green peas because they contain "fast" carbohydrates.
Fruits should not be considered light foods as they contain large amounts of fructose. Prepare the menu so that it can be digested no later than that time of day.
Sweets should be omitted. If it is difficult to do, replace it with honey, dried peaches, raisins. Note that ginger green tea speeds up metabolic processes and promotes weight loss.
We refuse harmful products!
The principles and menus of proper weight loss diet contain certain restrictions on the products. This list is not very long. It mainly contains products that are heavily forced on us by advertising. But no matter how sweet the praise, you shouldn’t be hooked. Our grandmothers can pretty much do without them. True, they were lucky that the products of the last century were not advertised so intrusively, nor were they heard of the preservatives marked E.
Crossing weight loss foods from the healthy eating menu:
- salted walnuts and chips;
- packaged instant food (mashed potatoes, pasta, cereals, soups);
- all products containing sodium glutamate (sausages, sausages, smoked meat);
- mayonnaise;
- sweet fruit drinks with gas;
- long-keeping bakery products and dairy products;
- fried fish and pie; cakes, pastries, muffins, confectionery;
- fast food;
- alcoholic beverages;
- unnatural spices.
There are no nutrients. But they can cause a lot of damage to the liver, kidneys, stomach. In addition to not being eaten with proper nutrition, they are not desirable for any of us. An exception to 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 cause of being overweight. This is facilitated by stress, overload, lack of physical activity and malnutrition. To reduce hunger, follow the recommendations:
- Nutritionists recommend drinking 200 milliliters of water a quarter of an hour before a meal. Can be acidified with lemon juice.
- Avoid spices and salt, or use them minimally.
- Satisfy your appetite with fruits, vegetables and low-fat dairy products.
- Do not drink more than one cup of coffee a day.
- Chew food at least ten times.
- Eat low-calorie vegetable soups.
- After water, green tea should be the main drink.
- Sprouted wheat not only helps get rid of excess toxins, but also prevents the body from aging.
- Do not eat in front of a computer or TV because the brain cannot control the feeling of fullness.
- Practice aromatherapy to reduce hunger.
- Kill your appetite by exercising, walking in the fresh air, with what you love.
- Eat small meals 5-6 times a day.
- Don’t take unnecessary vitamins and supplements, so a proper weight loss diet includes everything you need.
- Place parts on small plates, preferably blue. Scientists have proven that blue pots suppress hunger and red ones ignite it.
- Before going to bed, take a slow sip of herbal tea or a glass of milk to soothe your evening appetite.
- Traditional medicine recommends using a flax decoction to reduce hunger. It can be consumed for twelve days in a row.
- Grapefruit is considered the leader among fruits that help you forget about appetite for a while.
, the practical application of proper nutrition will help you lose weight. We hope that a sensible approach to your health and a balanced diet will help you realize your dream of slim build!