When we find that we have extra pounds, we start to look 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 excess weight. In this article we will explain in detail what a proper diet for weight loss is.
Can You Lose Weight If You Eat Right?
Good nutrition plays a major role in metabolism. It is necessary to determine which foods have a positive effect on our body, how to make a rational menu and how healthy eating and weight loss are linked!
Good nutrition for weight loss at home is the foundation of the basics. Even with the most intense physical activity, without proper nutrition, you will not be able to effectively lose weight and build muscle mass.
Many can argue that it all depends on the type of metabolism of each person. Someone can over-etch even a kilogram of nails (just kidding), and someone, even a bun, will come back to haunt soon. We hasten to see that the body's capabilities are not limitless, eventually it will lack patience. And then you will be disturbed not only by excess weight, but also by problems with the gastric tract, pressure, heart and joints. This was noticed long ago by people and summed up by the saying "a wolverine 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. Have patience, analyze your menu, throw out unhealthy foods, especially those called “fast carbohydrates”.
These include:
- sweet pastries; chocolates
- ;
- carbonated drinks;
- bakery products made from wheat flour;
- starchy foods;
- mayonnaise, ketchup and other sauces.
To lose weight at home with the right diet, you should not only change your menu, but also count the number of calories you eat, remembering to eat less than you spend. Healthy eating should include
a balanced amount of protein, fat, carbohydrates, minerals and vitamins. To get results and lose weight, you will always need to adhere to a balanced diet. After all, probably, many have noticed that after one of the diets the lost pounds return quickly if you continue to eat as you did before losing weight.
It's hard to do it in a day or even a week. Therefore, gradually give up the listed products: eat potatoes every other day, give yourself a bun or cake no more than twice a week, follow the rule that you should get up half-hungry from thetable.
Principles of good nutrition
Weight loss is influenced not only by a balanced diet, but also by how psychologically a person listens, the quality of the products they use, whether they adhere to the diet and the culture offood. Here we have highlighted the basic principles of good nutrition for weight loss, observing that you will be able to adjust the work of your body in the right way without any problem.
Remembering what will help you get rid of folds of fat!
- Balanced menu.
The body needs 25 grams of fat and 35 grams of protein per day. Carbohydrates should be half the diet, and they can't be cookies. Anyone can eat a balanced diet at home. Create a menu for the week so you can plan ahead for the errands you need. So you can adhere to all the principles described without any problem.
- Sufficient amount of fruits and vegetables.
Note that there should be more vegetables, so you need to replenish the body with fiber and vitamins. And among fruits, give preference to pineapple and citrus fruits, as they contain less sucrose.
- Establish a drinking regime.
Since our body is 80% water, the lack of fluid has a bad effect not only on metabolic processes, but also causes skin aging, wrinkles, digestion problems. Of course, we are talking about plain water. The daily intake is 10 glasses, or nearly two liters. Green tea, dried fruit compotes, fresh fruit juices will help to lose weight.
- Correct product combination.
It is not necessary to switch to a separate power supply. Just try to combine the products wisely. 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 which destroy our health.
- Do not eat after 6 pm.
If you work a long time, do not eat after seven hours. Chew food well without being distracted by phone calls, watching TV or reading the newspapers.
- Cut down on alcohol consumption, especially beer and liqueurs.
- Reduce the list of fried foods on your menu.
Replace them with steamed or stewed dishes. It is desirable that vegetables are processed for a short time during cooking and retain their useful substances.
- Replace the large plate with a small one to visually trick the body.
We also recommend that you introduce the concept of fractional nutrition into your life, i. e. eating in small portions every 2-3 hours.
- Visit supermarkets with a full stomach so you don't buy a lot of candy or excess food.
- Get up from the table feeling a little hungry.
You will feel full in 10 minutes, but overeating will not do your body any good.
- Hold fasting days at least once a week.
- Don't forget physical activity (fitness, dance, yoga, swimming, running).
- Fractional nutrition 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. It will be the perfect program for your body.
How much food can you eat per day?
Experts' opinions are unanimous: in order not to gain weight, you should eat five times a day. Correlate the serving size with 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 not be eaten more than 35 grams. Chocolate, honey or dried fruit cannot exceed 25 grams.
The menu for good nutrition looks like this:
- For breakfast, cook the 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 the second breakfast (snack), eat fermented dairy products, fruits and vegetables. To keep 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 a vegetable salad tomorrow. Lean meat replaces seafood and fish.
- Only vegetables and low fat kefir or yogurt are allowed for afternoon tea. The body at this time begins to slowly prepare for rest, so you should not load it.
- For dinner, prepare a light salad of fresh vegetables (excluding peas) and a slice of boiled fish (up to 150 g), in extreme cases you can eat 100 grams of chicken meatwhite.
- Remember to drink enough water throughout the day.
It seems that sticking to 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 in order to please yourself a little.
To prepare a delicious dish, use different natural spices instead of salt.
Foods recommended for a healthy diet
Unsurprisingly, among the list of useful products you will find the ones you like. If you find the ones you absolutely dislike or tolerate, don't add them to the diet. After all, the aesthetic perception of the dish plays an important role for good nutrition. The benefits of the food consumed will be provided that the body perceives it naturally.
So “slow” carbohydrates that saturate the body, but do not affect the appearance of being overweight:
- cereals (buckwheat, unpolished rice, oatmeal, millet);
- whole wheat pasta;
- yeast-free bread (rye, bran);
- baked potatoes.
These foods are eaten for breakfast to prevent hunger and snacking throughout the day. Don't think that giving up on your morning meal will help you lose weight faster. In fact, you have to replenish your strength all day. And a hearty dinner will bring you back to your starting point. Therefore, a breakfast of fiber, carbohydrates, and protein will help you stay in shape. The ideal option is not on the run, but an hour after waking up. One of the most important rules of healthy eating is a hearty breakfast.
Even high school kids know that protein is involved in building every muscle in the body. Therefore, he cannot be excluded from the scheme. 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.
They are used for lunch menus, combined with vegetables rich in fiber. With intense mental or physical effort, protein should be on the menu at least twice a day. For example, the daily consumption of fish and seafood helps restore nerve cells and serves as a preventive measure against heart disease.
Most ignorant people think fat is bad. This is because the words "fat" and "obesity" are the same roots. American nutritionists conducted research and found that when fat made up almost half of the calories consumed, the number of overweight people was low - around 14%. But after the whole world learned about the dangers of fats and started to cut them out of their diet, the percentage of obesity rose sharply to 35. It turned out that women who eat fats with proper nutritionnormalized their weight in the same way. like those beauties who gave up 90% fat.
Fatty acids act as a building material for cells and are necessary for the full functioning of all organs. Therefore, the list includes:
- olive oil;
- corn oil;
- sunflower oil;
- nuts;
- lawyer;
- nuts;
- seeds;
- dark chocolate.
The daily dose of fat ranges from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Remember that fresh vegetables are much healthier than pickled vegetables. In addition, 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 cannot be considered light foods because they contain a high amount of fructose. Make the menu so that they are digested at these times of the day at the latest.
The sweets will have to be abandoned. If it is difficult to do, replace them with honey, dried apricots, raisins. Take note that ginger green tea speeds up metabolic processes and promotes weight loss.
We refuse harmful products!
The principles and menus of good nutrition for weight loss imply certain restrictions on the products. This list is not very long. It mainly contains the products that advertising forcefully imposes on us. But no matter how sweet the praise is, it shouldn't put you in danger. All in all, our grandmothers could easily do without it. Granted, they were lucky that the products of the last century weren't the subject of such intrusive advertising, and they haven't even heard of preservatives labeled with E.
Cross foods that interfere with weight loss in the healthy diet menu:
- nuts and salted chips;
- packaged instant foods (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, candies; fast food
- ;
- alcoholic beverages;
- artificial spices.
They have no nutrients. But they can do a lot of harm to the liver, kidneys and stomach. Besides the fact that they cannot be 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?
An increase in appetite indicates that a person has impaired carbohydrate metabolism, which is the reason for being overweight. This is facilitated by stress, overwork, lack of physical activity and poor diet. 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 at a minimum.
- Satisfy your appetite with fruits, vegetables and low-fat dairy products.
- Drink no more than one cup of coffee per day.
- Chew your food at least ten times.
- Eat low calorie vegetable soups.
- Green tea should be the main drink after water.
- Sprouted wheat not only helps get rid of unnecessary toxins, but also prevents aging of the body.
- Do not eat in front of a computer or television, because the brain cannot control the feeling of fullness.
- Practice aromatherapy to reduce hunger.
- Kill your appetite by exercising, walking in the great outdoors, doing what you love.
- Eat small meals 5-6 times a day.
- Do not take unnecessary vitamins and nutritional supplements, so the proper diet for weight loss has everything you need.
- Place portions on small, preferably blue, plates. Scientists have proven that blue dishes suppress hunger and red ones lighten up.
- Drink an herbal tea or a glass of milk in small sips before bed to help 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 the leader among the fruits that help to forget the appetite for a while.
reviews suggest that using good nutrition in practice helps with 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!