When we found out we had extra weight, we started looking for ways to get rid of it. Various diets, fitness, morning jogs are used. But perhaps for a start it is worth thinking about the reasons for the appearance of overweight. In this article, we will describe 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. It is necessary to know which foods have a positive effect on our body, how to make a rational menu, and how healthy nutrition and weight loss are related!
Proper nutrition for weight loss at home is fundamental. Even with the most vigorous physical activity, without proper nutrition, you will not be able to lose weight effectively and build muscle mass.
Many might argue that it all depends on the type of metabolism each person has. One can make nails over a kilogram (just kidding), and one even one loaf will come back haunting soon. We need to pay attention that the body's capabilities are not limited, it will eventually lose patience. And then you will be bothered not only by excess weight, but also problems with the gastric tract, stress, heart, joints. This has long been observed by people and concluded with 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 today, as there are few natural products. Be patient, analyze your menu, remove unhealthy foods from it, especially foods called "fast carbs. "
These include:
- sweet pastries;
- chocolate;
- carbonated drinks;
- wheat flour fuel;
- 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 calculate the number of calories you eat, remember that you need to eat less than you spend. Healthy food must 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. However, perhaps, many are noticing that after going on a diet, the lost pounds will quickly return if you continue to eat as you did before losing weight.
It's hard to do it in one day or even in a week. So, gradually abandon the listed products: eat potatoes every day, allow yourself bread or cake no more than twice a week, follow the rules you need to wake up half-hungry from the table.
Principles of Good Nutrition
Weight loss is not only influenced by a balanced diet, but also how a person is able to adapt psychologically, how high -quality products he uses, whether he adheres to eating rules and culture. Here we have highlighted the basic principles of proper nutrition for weight loss, observing that you will without problems adjust the work of your body 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 every day. Carbohydrates should make up half of the diet, and they should not be cakes. Everyone can get a balanced diet at home. Make a menu for a week so you can plan ahead for the groceries you need. Therefore, you can adhere to all the principles explained without any problems.
- Adequate amount of fruits and vegetables.
Note that there must be more vegetables, so you need to replenish the body with fiber and vitamins. And from fruits, prefer pineapple and citrus, because of less sucrose.
- Set drinking rules.
Since our body has 80% water, lack of fluids adversely affects not only metabolic processes, but also causes skin aging, wrinkles, problems with the digestive process. Of course, we are talking about ordinary water. Daily intake is 10 glasses, which is almost two liters. Green tea, dried fruit compote, fresh juice will help to be slim.
- The right combination of products.
No need to switch to separate foods. Try to combine products wisely. For example, sour vegetables should not be eaten with meat, and potatoes with bread. This approach removes calcium from the bones and encourages the formation of kidney stones. A balanced diet is the key to success!
- Discard the semi -finished product.
They contain a lot of preservatives, which are definitely carcinogens that damage our health.
- Do not eat after 6 pm.
If you work long hours, don't eat after seven. Chew food perfectly without being 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 boiled. It is desirable that vegetables are processed for a short time during cooking and retain their useful ingredients.
- Replace large plates with small ones to visually deceive the body.
Also, we recommend to introduce the concept of fractional nutrition into your life, i. e. in small portions every 2-3 hours.
- Visit the grocery store with a full stomach so as not to buy too much candy or excess food.
- Get up from the table feeling a little hungry.
The feeling of fullness will appear in 10 minutes, but overeating will make the body unwell.
- Schedule a fasting day at least once a week.
- Don't forget about physical activity (fitness, dancing, yoga, swimming, running).
- Fractional nutrition for weight loss.Ideally, eat 6-8 times a day, and still have as many calories as before. They are. Divide your lunch into 2 portions and eat 2 hours. This will be the right schedule for your body.
How much food can you eat each day?
Experts agree: in order not to gain weight, you need to eat five times a day. Associate the serving size with the palm of your hand - there should always be food on the plate that only fits 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 not to exceed 25 grams.
The menu for proper nutrition 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 it with fresh fruit.
- For the second breakfast (snack), eat fermented dairy products, fruits and vegetables. To make sure the menu doesn’t look monotonous, substitute 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 meats are replaced with seafood and fish.
- Only vegetables and kefir or low-fat yogurt are allowed for afternoon tea. The body at this time begins to slowly prepare to rest, so you can not load it.
- For dinner, prepare a salad of fresh vegetables (excluding peas) and a piece of boiled fish (up to 150 g), in extreme cases, you can eat 100 grams of white chicken.
- Don't forget to drink enough water throughout the day.
It seems that a menu like this will make you hungry. But this did not happen. 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 please yourself a little.
To prepare a delicious dish, use different natural spices instead of salt.
Recommended foods for a healthy diet
Not surprisingly, among the list of useful products, you will find products that you like. If you find a food that you do not like or do not like at all, do not add that food to your diet. However, an important role for proper nutrition is played by the aesthetic perception of the dish. The benefits of the food eaten will be given that the body will feel it naturally.
Thus, "slow" carbohydrates that moisturize the body, but do not affect the appearance of excess weight:
- cereals (buckwheat, unpolished rice, oatmeal, millet);
- wheat pasta;
- unleavened bread (rye, bran);
- baked potatoes.
This food is eaten for breakfast to avoid hunger and snack throughout the day. Don’t think that skipping your breakfast will help you lose weight faster. In fact, you have to increase your strength throughout the day. And a plentiful dinner will get you back to your starting point. Therefore, breakfast contains fiber, carbohydrates and protein will help you stay healthy. The ideal choice is not to run, but an hour after waking up. A good 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 should not be removed from the diet. It is very suitable for snacks because it saturates the body with amino acids, the presence of which helps it function normally. Protein is found in foods like this:
- seafood and fish;
- lean meats (beef, chicken, turkey, rabbit);
- egg whites;
- 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 activity, protein must be on the menu at least twice a day. For example, daily intake of fish and seafood helps restore nerve cells and serves as a heart disease prevention measure.
A large number of ignorant people think that fat is dangerous. This is because the words “fat” and “obesity” are of the same root. American nutritionists did research and found that while fat accounts for almost half of the calories consumed, the number of overweight people is small - around 14%. But once the whole world learned about the dangers of fat and started removing it from their diets, the percentage of obesity rose sharply to 35. It turns out that women who eat fat with the right nutrition normalize their weight in the same way as beautiful women who shed fat at 90%.
Fatty acids act as cell building materials and are needed for the full functioning of all organs. Therefore, the list includes:
- olive oil;
- corn oil;
- sunflower oil;
- nuts;
- avocado;
- nuts;
- biji;
- dark brown.
The daily fat dose varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Don't forget that fresh vegetables are much healthier than pickled vegetables. Moreover, the choice is wide - from radish to asparagus beans. It is not recommended to eat canned corn and peas, as they contain "fast" carbohydrates.
Fruit should not be considered a snack because it contains large amounts of fructose. Make the menu in such a way that it is digested at the latest during the hours of the day.
Candy must be left out. If it is difficult to do, replace it with honey, dried apricots, raisins. Note that green tea with ginger speeds up metabolic processes and induces weight loss.
We reject dangerous products!
The principles and proper nutrition menu for weight loss show some limitations on the product. This list is not too long. Mainly it contains the products charged by the advertisement to us. But no matter how sweet the compliment is, they shouldn’t seduce you. In general, our grandmothers can do it happily without them. That’s right, they were lucky because products in the last century weren’t advertised intrusively, and they didn’t even hear of preservatives marked E.
Crossing foods that interfere with weight loss from a healthy diet menu:
- peanuts and salted chips;
- packaged fast foods (mashed potatoes, noodles, cereals, soups);
- all products containing monosodium glutamate (sausages, 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;
- improper spices.
They have no nutrients. But they can do a lot of damage to the liver, kidneys, stomach. Aside from the fact that they cannot be eaten with proper nutrition, they are undesirable for any of us. The 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 is suffering from a disorder of carbohydrate metabolism, which is the cause of being overweight. This is facilitated by stress, overwork, lack of physical activity and poor nutrition. To reduce hunger, consider the following suggestions:
- Nutritionists recommend drinking 200 milliliters of water a quarter of an hour before meals. It can be pickled with lemon juice.
- Avoid spices and salt or use 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 flour not only helps get rid of unnecessary toxins, but also prevents body aging.
- Don't eat in front of a computer or TV, because the brain can't control the feeling of fullness.
- Practice aromatherapy to reduce hunger.
- Kill your appetite by exercising, walking in the fresh air, doing the things you love.
- Eat small meals 5-6 times a day.
- Don't take unnecessary vitamins and supplements, proper diet to lose weight until it contains everything you need.
- Place the inside of a small plate, preferably blue. Scientists have proven that blue dishes suppress hunger, and red dishes light up.
- Drink herbal tea or a glass of milk in slow sips before bed to soothe your night’s appetite.
- Traditional medicine shows reducing hunger by decoction of hemp. It can be eaten for twelve days in a row.
- Grapefruit is considered a leading fruit that helps to forget the appetite for a while.
Reviews show that the use of proper nutrition in practice helps to lose weight. We hope that a sensible approach to your health and a balanced diet will help your dream of getting slim come true!