When we find out that we have extra pounds, we start looking for ways to get rid of them. A variety of diets, fitness, morning jogging are used. But maybe for a start. It is worth thinking about the reasons for the presence of excess weight. In this article, we will explain in detail what is the proper diet for weight loss.
can you lose weight if you eat right?
Proper nutrition plays a major role in metabolism. It is necessary to find out which foods have a positive effect on our body, how to make rational menus, and how to relate to healthy nutrition and weight loss!
Proper nutrition is the basis of the basics for weight loss at home. Even with the most intense physical activity, without proper nutrition, you will not be able to effectively lose weight and build muscle.
Many people might argue that it all depends on what kind of metabolism each person has. One can even nail a kilo (just kidding), and someone will soonWill come back. We hurry to notice that the body's abilities are not infinite, it will last with patience. And then you will not only be troubled by excess weight, but also by problems of gastric tract, pressure, heart, jointsWould be troubled. It was seen long ago by the people and with the proverb that "a gluten digs his grave with his teeth. "
Skepticism might argue that maintaining a healthy diet for weight loss is difficult these days, as there are few natural products. Stay patient, analyze your menu, throw unhealthy foods out of it. , Especially those called "fast carbohydrates".
These include:
- sweet pastries;
- chocolate;
- carbonated drinks;
- Wheat flour baked goods;
- starchy foods;
- mayonnaise, ketchup and other sauces.
To lose weight at home with proper nutrition, you not only need to edit your menu, but also count the number of calories you eat, remembering that less than you have to spendNeed to eat. Should consist of healthy food
Balanced amounts of protein, fat, carbohydrates, minerals and vitamins. To get results and lose weight, you always have to follow a balanced diet. After all, perhaps, many have noticed that of any diet. Later, lost kilograms quickly return if you continue eating before losing weight.
It is difficult to do this in a day or even in a week. So, slowly skip the listed products: eat potatoes every other day, allow yourself a loaf of bread or cake more than twice a week, Follow the rule that you need to be half-starved from the table.
principles of good nutrition
Weight loss not only affects a balanced diet, but also shows how psychologically prepared a person is by using high quality products, regardless of the eating regime and culture. Here we have highlighted the basic principles of proper nutrition for weight loss, by observing which you can adjust your body's work properly without any problem.
Remembering will help you get rid of fat folds!
- 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 cannot be cookies. Everyone can get a balanced diet at home. Create a menu so that you can plan ahead for the groceries you need. So, you can follow all the principles described without any problems.
- Sufficient amounts 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, pineapple and citrus give preference to fruits, because they contain less sucrose.
- Establish a drinking regime.
Since our body contains 80% water, the lack of fluids not only has a bad effect on metabolic processes, but also causes skin aging, wrinkles, digestive process problems. Of course, we ordinary waterTalking about. The daily intake is 10 glasses, ie about two liters. Green tea, dry fruit compose, fresh juice will help in thinning.
- The correct product combination.
It is not necessary to switch to separate feedings. Just try to combine products wisely. For example, sour vegetables cannot be eaten with meat, and potatoes with bread. This approach removes calcium from bones. Removes 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 definitely carcinogens that destroy our health.
- Do not eat from 6 pm.
If you work long hours, do not eat after seven. Chew food well without getting distracted by calls, watching TV or reading newspapers.
- Minimize alcohol intake, especially beer and liquor.
- Reduce the list of fried foods on your menu.
Replace with steamed or stewed ones. It is desirable that vegetables are processed for a short period of time during cooking and retain their useful substances.
- Move the body visually to replace the large plate with the smaller one.
Also, we recommend introducing the concept of partial nutrition in your life, ie. Eat in small portions every 2-3 hours.
- Visit the grocery supermarket on a full stomach so as not to buy too many sweets or extra food.
- Wake up from the table feeling a little hungry.
A feeling of fullness will appear in 10 minutes, but eating more food will cause body dissatisfaction.
- Arrange fasting days at least once a week.
- Don't forget about physical activity (fitness, dance, yoga, swimming, running).
- Partial nutrition for weight loss.Ideally, eat 6-8 times a day, and still consume more calories as before. There will be a perfect schedule for the body.
how much food can you eat per day?
The opinion of experts is unanimous: to not gain weight, you need to eat five times a day. Correlate the serving size with your palm - there should be food on the plate that fits only in two palms. The third part is a piece of meat or fish. Fill two thirds with vegetables. Bread cannot be eaten more than 35 grams. Chocolate, honey or dry fruits are not allowed more than 25 grams.
The menu for proper nutrition looks like this:
- For breakfast, cook oatmeal 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 a second snack (breakfast), eat fermented milk products, fruits and vegetables. To keep the menu from looking pale, alternate fruits every other day.
- For lunch, you should prepare a dish: first or second. Eat soup today and fish with vegetable salad tomorrow. The lean meat is substituted for seafood and fish.
- Only vegetables and kefir or low-fat yogurt are allowed for afternoon tea. At this time the body slowly starts preparing to rest, so you should not load it.
- For dinner, prepare a light salad of fresh vegetables (except peas) and a piece of boiled fish (up to 150 grams), in extreme cases, you can eat 100 grams of white chicken meat.
- Remember to drink enough water throughout the day.
It looks like it's pasted from a menu, it will leave you hungry. But that's not the case. In fact, a balanced diet will give the body all the nutrients it needs. Nutritionists will make you feel a little happier yourself. We recommend eating something every week.
To prepare a delicious dish, use various spices of natural origin instead of salt.
Recommended foods for a healthy diet
Not surprisingly, among the list of useful products, you'll find the ones you like. If you find people who don't like or tolerate you at all, don't include them in the diet. Finally, an important role for proper nutrition is played by the aesthetic perception of the dish. The benefits of a serving of food will be provided that the body will experience it naturally.
So, the "slow" carbohydrates that saturate the body, but do not affect the appearance of excess weight:
- grains (buckwheat, unpolished rice, oatmeal, millet);
- whole wheat pasta;
- yeast-free bread (rye, bran);
- Baked Potatoes.
These foods are eaten for breakfast to avoid day-long hunger and snacking. Don't think that skipping your morning meal will help you lose weight faster. In fact, You have to replenish your strength throughout the day. And a rich dinner will throw you back to your starting point. Therefore, a snack of fiber, carbohydrates and protein will help you stay in shape. Ideal option is not on the run. , Rather one hour after waking up. 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 of the body. Therefore, it cannot be taken out of the diet. It is suitable for snacks because it is used by the body with amino acids. Saturated, the presence of which helps it function normally. Protein is found in such foods:
- Seafood and fish;
- lean meat (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. Proteins must be present on the menu at least twice a day, with severe mental or physical exertion. For example, of fish and seafood. Daily consumption helps restore nerve cells and acts as a preventive measure against heart disease.
Most ignorant people think that fats are harmful. That's because the terms "fat" and "obesity" are the same root. American nutritionists researched and found that when fat intake was about half of the calories, The number of overweight people was small - about 14%. But when the whole world came to know about the dangers of fat and started to remove them from their diet, the obesity percentage increased rapidly to the level of 35. It was found out that women who eat fat with proper nutrition, lost their weight in the same way as beauties who shed fat at 90%.
fatty acids act as a building material for cells and are essential for the complete functioning of all organs. Therefore, the list includes:
- olive oil;
- Corn oil;
- sunflower oil;
- nut;
- avocado;
- nut;
- seed;
- dark chocolate.
The daily dose of fat varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Don't forget that fresh vegetables are healthier than pickles. Also, the choice is wide - from radishes to asparagus. Eating canned corn and green peas is not recommended, as they contain "fast" carbohydrates. Occur.
Fruits cannot be considered light foods because they contain a high amount of fructose. Make the menu in such a way that they are not digested later than those hours of the day.
Sweets have to be skipped. If this is difficult to do, replace them with honey, dried apricots, raisins. Note that green tea with ginger speeds up metabolic processes and promotes weight loss.
We forbid harmful products!
The principles of proper nutrition for weight loss and some restrictions on menu products. This list is not very long. It mainly includes products that advertise badly on us. ButNo matter how sweet the praise is, they should not put you on the hook. Till then and our grandparents could have done it easily without them. True, they were fortunate not to advertise the products so intensely in the last century. Had gone, and they had not even heard of the patron marked with e.
Crossing foods that hinder weight loss from the healthy diet menu:
- salty nuts and chips;
- canned food (mashed potatoes, noodles, cereals, soups);
- All products containing monosodium glutamate (sausage, sausage, smoked meat);
- mayonnaise;
- fruit drink sweetened with gas;
- baked goods and dairy products with a long shelf life;
- fried fish and pie;
- cakes, pastries, muffins, sweets;
- fast food;
- alcoholic beverages;
- Unnatural spices.
They do not have any nutrients. But they can cause great harm to liver, kidney, stomach. Apart from the fact that they cannot be eaten with proper nutrition, they are undesirable for any of us. An exception for nutritionists is dry red wine (once a day) to speed up the absorption of carbohydrates.
how to lose appetite while losing weight?
Increased appetite indicates that a person has impaired carbohydrate metabolism, which causes excess weight. It is facilitated by stress, overwork, lack of physical activity, and poor nutrition. To reduce hunger, Consider the recommendations:
- Nutritionists recommend drinking 200 ml of water an hour before a meal. It can be acidified with lemon juice.
- Avoid spices and salt or use them sparingly.
- Satisfy your hunger with fruits, vegetables and low-fat dairy products.
- Do not drink more than a cup of coffee in a day.
- Chew your food at least ten times.
- Eat a low-calorie vegetable soup.
- Green tea should be the main drink after water.
- Sprouted wheat not only helps to get rid of unnecessary 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 appetite.
- Kill your hunger with exercise, walking in fresh air, doing what you love.
- Eat small meals 5-6 times a day.
- Do not take unnecessary vitamin and nutritional supplements, the right diet for weight loss that includes everything you need.
- Parts of space in small plates, preferably blue. Scientists have proved that blue dishes suppress appetite, and red colored kindles.
- Drink herbal tea or a glass of milk in a slow sip before bed to help calm your evening hunger.
- Traditional medicine suggests to reduce the feeling of hunger with a decoction of flax. It can be consumed continuously for twelve days.
- Grape is considered a pioneer in fruits that help forget hunger for a while.
reviews suggest that using proper nutrition in practice helps to lose weight. We hope that a sensible approach to your health and a balanced diet will help your slim figure dreams come true!