When we find 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 perhaps for a start it is worth thinking about the reasons for the appearance of overweight. In this article, we will explain in detail what is the right diet for weight loss.
Can you lose weight if you eat right?
Proper nutrition plays an important role in metabolism. It is necessary to understand which foods have a positive effect on our body, how to make a sensible menu and how healthy eating and weight loss are related!
Proper diet 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 even a kilo of nails (just kidding), and one even a bun will return to the haunted soon. We hasten to note that the abilities of the body are not unlimited, eventually patience will be exhausted. And then you will be bothered not only by being overweight, but also by problems with the gastric tract, pressure, heart, joints. This was observed long before the people and was summed up with the proverb that "a seagull digs its own grave with its teeth".
Skeptics may argue that it is difficult to maintain a healthy weight loss diet these days because there are so few natural products. Have patience, analyze your menu, throw away unhealthy foods from it, especially those called "fast carbs".
These include:
- sweet pastries?
- chocolates?
- carbonated drinks?
- baked products with wheat flour,
- starchy foods?
- mayonnaise, ketchup and other sauces.
To lose weight at home with proper nutrition, you must not only edit your menu, but also measure the number of calories you eat, remember that you need to eat less than you spend. Healthy foods should consist of
a balanced amount of protein, fat, carbohydrates, minerals and vitamins. To achieve results and lose weight, you should always follow a balanced diet. After all, many have probably noticed that after any of the diets, the lost weight returns quickly if you continue to eat as you did before losing weight.
It's hard to do in a day or even a week. Therefore, gradually abandon the mentioned products: eat potatoes every other day, leave yourself a bun or a cake no more than twice a week, follow the rule that you should get up half starving from the table.
Principles of good nutrition
Weight loss is affected not only by a balanced diet, but also by how a person is psychologically coordinated, by the high quality products he uses, if he adheres to the diet and culture. Here we have pointed out the basic principles of proper nutrition for weight loss, observing which you will easily adjust your body's work in the right way.
Remember what 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 be half of the diet and 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 groceries you need. Thus, you can follow all the principles described without any problems.
- Sufficient amount of fruits and vegetables.
Note that there should be more vegetables, so you need to replenish your body with fiber and vitamins. And from fruits, prefer pineapple and citrus fruits, as they have less sucrose.
- Establishing an alcohol consumption regime.
Since our body is 80% water, lack of fluid 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, ie almost two liters. Green tea, dried fruit compotes, and fresh juices will help you lose weight.
- Correct product combination.
It is not necessary to switch to separate feeding. 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 unfinished products.
They contain many preservatives, which are definitely carcinogenic that destroy our health.
- Do not eat after 18: 00.
If you work for a long time, do not eat after seven. 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 on your menu.
Replace with steam or stew. It is desirable to process the vegetables for a short time during cooking and to retain their useful substances.
- Replace the large plate with a small plate to visually trick the body.
We also suggest that you introduce the concept of fractional nutrition into your life, ie eat in small portions every 2-3 hours.
- Visit grocery supermarkets on a full stomach so you don't buy too many sweets or overeating foods.
- Get up from the table you feel a little hungry.
The feeling of fullness will appear in 10 minutes, but overeating will make the body negative.
- Arrange fasting days at least once a week.
- Do not forget about physical activity (gym, dance, yoga, swimming, running).
- Fractional 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 portions and eat it 2 hours apart. This will be the perfect program 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. Relate the portion 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 consumed no more than 35 grams. Chocolate, honey or dried fruits are not allowed up to 25 grams
The menu for proper nutrition looks like this:
- For breakfast, cook the porridge in water, the best choice is oatmeal or buckwheat. It is undesirable to add too much salt or sugar, you can replace them with fresh fruit.
- For a second breakfast (snack), eat fermented dairy products, fruits and vegetables. To prevent the menu from looking monotonous, alternate fruit every other day.
- For lunch, you need to prepare one of the dishes: the first or the second. Eat soup today and fish with vegetable salad tomorrow. Lean meat replaces seafood and fish. Only vegetables and low-fat kefir or yogurt are allowed for afternoon tea. The body is currently slowly preparing for rest, so you should not load it.
- For dinner, prepare a light salad of fresh vegetables (except 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 that following a menu like this will leave you hungry. But this is not the case. In fact, a balanced diet will give the body all the nutrients it needs. Nutritionists advise you to eat something that is not on the menu every week to enjoy a little.
To prepare a delicious dish, use different spices of natural origin instead of salt.
Recommended foods for healthy eating
It is no surprise that, among the list of useful products, you will find the ones you like. If you find something you do not like or do not tolerate, do not add it to your diet. Ultimately, an important role for proper nutrition is played by the aesthetic perception of the dish. The benefits of the food consumed will be provided that the body will perceive it naturally.
Well, "slow" carbohydrates that saturate the body but do not affect the appearance of excess weight:
- cereals (buckwheat, uncooked rice, oatmeal, millet);
- wholemeal pasta?
- yeast-free bread (rye, bran);
- baked potatoes.
These foods are eaten for breakfast to avoid hunger and snacks throughout the day. Do not think that interrupting your breakfast will help you lose weight faster. In fact, you need to replenish your strength throughout the day. And a rich dinner will bring you back to your starting point. Therefore, a breakfast with fiber, carbohydrates and protein will help you stay in shape. The ideal choice is not to run, but an hour after waking up. A rich 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 snacks 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.
Used for lunch menus, in combination with fiber-rich vegetables. With serious mental or physical exercise, protein should be on the menu at least twice a day. For example, the daily consumption of fish and seafood helps to repair nerve cells and serves as a preventive measure against heart disease.
Most ignorant people think that fats are harmful. This is because the words "fat" and "obesity" have the same roots. American nutritionists conducted a study 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 rate of obesity rose sharply to 35. It turned out that women who ate fats with a proper diet normalized their weight in the same waylike the beauties who gave up fat at 90%.
Fatty acids act as building blocks for cells and are essential 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 fat intake ranges from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Do not forget that fresh vegetables are much healthier than pickles. In addition, the choice is great - from radishes to asparagus beans. It is not recommended to consume canned corn and peas, because they contain "fast" carbohydrates.
Fruit can not be considered a light food as it contains a large amount of fructose. Prepare the menu in such a way that they are assimilated at the latest at those hours of the day.
Sweets should be abandoned. If it is difficult to do, replace them with honey, dried apricots, raisins. Keep in mind that green ginger tea speeds up metabolic processes and promotes weight loss.
We refuse harmful products!
The principles and menus of proper nutrition for weight loss imply certain restrictions on products. This list is not very long. It mainly contains those products that our advertising strictly imposes. But no matter how sweet the praise, they should not be put on the hook. In general, our grandmothers could easily do without them. It is true that they were lucky that the products of the last century were not advertised so intrusively, and they did not even hear about preservatives marked E.
Crossing Foods That Affect Weight Loss from the Healthy Eating Menu:
- salted nuts and chips?
- packaged instant foods (mashed potatoes, noodles, cereals, soups).
- all products containing sodium glutamate (sausage, sausages, smoked meats).
- mayonnaise?
- sweet fruit drinks 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 have no nutrients. But they can cause great damage to the liver, kidneys, stomach. Apart from the fact that they can not be consumed with proper nutrition, they are undesirable 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 has impaired carbohydrate metabolism, which is the reason for being overweight. This is facilitated by stress, overwork, lack of exercise and poor nutrition. To reduce hunger, consider the following recommendations:
- Nutritionists recommend drinking 200 milliliters of water a quarter of an hour before meals. It can be acidified with lemon juice.
- Avoid spices and salt or use them sparingly. 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 soups.
- Green tea should be the main beverage after water. Sprouted wheat not only helps 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 can not control the feeling of fullness.
- Aromatherapy practice 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 supplements, the right diet for weight loss thus contains everything you need.
- Place portions on small plates, preferably blue. Scientists have shown that blue dishes suppress hunger and red ones light up.
- Drink herbal tea or a glass of milk in slow sips before bed to calm your night appetite.
- Traditional medicine suggests reducing the feeling of hunger with a decoction of flax. It 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 show that using the right diet in practice helps in weight loss. We hope that a sensible approach to your health and a balanced diet will help your dream of a slim figure come true!