Once we find that we have extra pounds, we start looking for ways to get rid of them. Various 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 a major role in metabolism. We need to understand 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 for weight loss at home is the foundation. Even with the most intense physical activity, without proper nutrition, you will not be able to effectively lose weight and build muscle mass.
Many may argue that it all depends on the type of metabolism of each person. Someone can scratch even a kilo of nails (jokingly), and someone even a bun will come back soon to chase him. We hasten to note that the body's capabilities are not unlimited, in the end it will remain impatient. And then you will be worried not only about the extra pounds, but also problems with the stomach, pressure, heart, joints. This has long been noticed by people and summed up with the saying that "a glutton digs his own grave with his teeth. "
Skeptics may argue that nowadays it is difficult to maintain a healthy diet for weight loss 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;
- chocolates;
- carbonated beverages;
- bakery products made from wheat flour;
- starchy foods;
- mayonnaise, ketchup and other sauces.
To lose weight at home with proper nutrition, you should not only edit your menu, but also count the number of calories eaten, remembering that you should eat less than you expend. Healthy food should consist of
balanced amount of proteins, fats, carbohydrates, minerals and vitamins. To achieve results and lose weight, you will always need to stick to a balanced diet. After all, many people have probably noticed that after one of the diets you lose weight quickly if you continue to eat, as before you lost weight.
It's hard 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 become half hungry from the table.
Principles of good nutrition
Weight loss is influenced not only by a balanced diet, but also by how a person is psychologically adjusted, how many high-quality products he uses, whether he adheres to the diet and culture. Here we have highlighted the basic principles of proper nutrition for weight loss, following which you will easily adjust the work of your body in the right way.
Remembering 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 make up half of the diet and they cannot be cookies. Everyone can achieve a balanced diet at home. Create a menu for the week so you can plan in advance the foods you need. So, you can adhere to all the described principles without any problems.
- Enough fruits and vegetables.
Keep in mind that there should be more vegetables, therefore you should fill the body with fiber and vitamins. And of the fruits, prefer pineapple and citrus fruits, as they have less sucrose.
- Set drinking mode.
Because our body has 80% water, lack of fluid has a bad effect not only on metabolic processes, but also causes skin aging, wrinkles, digestive problems. 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 will help you become thin.
- The right combination of products.
You don't need to switch to a separate meal. Just try to combine the products wisely. For example, pickled vegetables cannot be eaten with meat and potatoes cannot be eaten 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 the semi-finished products.
They contain many preservatives, which are certainly carcinogens that destroy our health.
- Don't eat after 6pm.
If you work long hours, don't 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 in your menu.
Replace with steamed or stewed. 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 one to visually deceive the body.
We also recommend that you introduce the concept of partial nutrition into your life, ie eat in small portions every 2-3 hours.
- Visit grocery supermarkets with a full stomach so you don't buy too many sweets or excess food.
- Get up from the table, feeling a little hungry.
The feeling of satiety will appear after 10 minutes, but overeating will do the body a disservice.
- Arrange your fasting days at least once a week.
- Don't forget about physical activity (fitness, dancing, yoga, swimming, running).
- Fractional diet for weight loss.Ideally, eat 6-8 times a day and still consume as many calories as before. These. Divide your lunch into 2 portions and eat it at intervals of 2 hours. 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. Connect the portion size with your palm - there should be food in the plate that can only fit 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 fruit are allowed no more than 25 grams.
The proper nutrition menu looks like this:
- For breakfast, cook porridge in water, the best option is oatmeal or buckwheat. It is undesirable to add a lot of salt or sugar, you can replace them with fresh fruit.
- For a second breakfast (snack), eat fermented dairy products, fruits and vegetables. In order not to make the menu look monotonous, alternate fruits every other 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 by seafood and fish. Only vegetables and kefir or low-fat yogurt are allowed for afternoon tea. The body at this time slowly begins to prepare for rest, so you do not have to strain it.
- For dinner, prepare a light salad of fresh vegetables (without peas) and a piece of boiled fish (up to 150 g), as a last resort you can eat 100 grams of white chicken.
- Remember to drink enough water throughout the day.
Adherence to such a menu seems to 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 eating something that is not on the menu every week to please yourself a little.
To prepare a delicious meal, use various 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 ones that you absolutely do not like or do not tolerate, do not add them to your diet. After all, an important role in proper nutrition plays the aesthetic perception of the dish. The benefits of the food consumed will be ensured that the body will absorb it naturally.
So, "slow" carbohydrates that saturate the body but do not affect the appearance of overweight:
- cereals (buckwheat, unpolished rice, oatmeal, millet);
- wholemeal pasta;
- bread without yeast (rye, bran);
- baked potatoes.
These foods are eaten for breakfast to avoid hunger and snacks 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 take you back to the starting point. That's why a breakfast of fiber, carbohydrates and protein will help you stay in shape. The ideal option is not on the move, but an hour after waking up. A hearty breakfast is one of the most important rules of healthy eating.
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 helps it to function normally. 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 for lunch menus combined with high-fiber vegetables. During heavy mental or physical exertion, protein should be present in the menu at least twice a day. For example, daily consumption of fish and seafood helps to restore nerve cells and serves as a preventive measure against heart disease.
Most ignorant people think that fat is harmful. This is because the words "fat" and "obesity" have the same roots. American nutritionists have conducted research and found that when fat makes up almost half of the calories consumed, the number of overweight people is small - about 14%. But after the whole world learned about the dangers of fat and began to eliminate them from their diet, the obesity rate rose sharply to the level of 35. It turned out that women who eat fat with proper nutrition, normalize their weight in the same way asthose beauties who have given up fat at 90%.
Fatty acids act as a building material for cells and are necessary for the proper 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 varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Remember that fresh vegetables are much healthier than pickles. In addition, the choice is wide - from radishes to asparagus. It is not recommended to eat canned corn and green peas, as they contain "fast" carbohydrates.
Fruits cannot be considered as snacks because they contain a large amount of fructose. Make the menu in such a way that they are mastered no later than these hours of the day.
Sweets will need to be abandoned. If it 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 refuse harmful products!
The principles and menus of proper nutrition for weight loss imply some restrictions on the products. This list is not very long. It contains mainly those products that advertising imposes on us. But as sweet as the compliments are, they shouldn't put you on the hook. In general, our grandmothers could easily do without them. True, they were lucky that the products of the last century were not so intrusive and did not even hear about preservatives labeled with E.
Crossing out foods that prevent weight loss from the healthy diet menu:
- salted nuts and chips;
- packaged instant food (mashed potatoes, noodles, cereals, soups);
- all products containing monosodium glutamate (sausages, sausages, smoked meats);
- mayonnaise;
- sweet fruit drinks with gas;
- bakery and dairy products with a long shelf life;
- fried fish and pies;
- cakes, pastries, muffins, pastries;
- fast food;
- alcoholic beverages;
- unnatural spices.
They have no nutrients. But they can do a lot of damage to the liver, kidneys, stomach. In addition to the fact that they can not be consumed with proper nutrition, they are undesirable for each 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 cause of overweight. This is facilitated by stress, fatigue, 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. It can be acidified with lemon juice.
- Avoid spices and salt or use them to a minimum.
- Satisfy your appetite with fruits, vegetables and low-fat 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 aging of the body.
- Don't eat in front of a computer or TV because the brain can't 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 supplements, the right diet for weight loss, so it contains everything you need.
- Place portions in small plates, preferably blue. Scientists have proven that blue foods suppress hunger and red ones inflame.
- Drink herbal tea or a glass of milk in slow sips before bed to calm your evening appetite.
- Traditional medicine suggests reducing the feeling of hunger with a decoction of flax. It can be consumed twelve days in a row.
- Grapefruit is considered a leader among fruits that help you forget about appetite for a while.
Reviews show that using proper nutrition actually helps to lose weight. We hope that a sensible approach to your health and a balanced diet will help make your dream of a slim figure come true!