When we found we had extra weight, we started looking for ways to lose it. Various diets, fitness, morning jogging are used. But maybe for starters it is worth thinking about the reasons for the appearance of being 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 important to know which foods have a positive effect on our bodies, how to make a rational diet, and how healthy nutrition and weight loss relate!
Proper 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 might argue that it all depends on the type of metabolism each person has. A person can scratch more than a kilogram of nails (just kidding), and someone even a bun will come back to haunt soon. We immediately noted that the body's unlimited abilities will eventually run out of patience. And then you will be troubled not only by excess weight, but also by problems with the gastric tract, pressure, heart, joints. This has been noticed for a long time by people and summed up with the adage that "a greedy man digs his own grave with his teeth. "
Skeptics may argue that it is currently difficult to maintain a healthy diet for weight loss, because there are so few natural products. Be patient, analyze your menu, remove unhealthy foods from it, especially the so-called "fast carbs. "
This includes:
- sweet cakes;
- chocolate;
- carbonated drinks;
- wheat flour bread;
- starchy foods;
- mayonnaise, ketchup and other sauces.
In order to lose weight at home with proper nutrition, you will not only need to edit your menu, but also count the number of calories you eat, remembering that you have to eat less than you expend. Healthy food must consist of
balanced amounts of protein, fat, carbohydrates, minerals and vitamins. In order to achieve results and lose weight, you must always follow a balanced diet. After all, perhaps, many have noticed that after any diet, the lost kilograms quickly come back 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. Therefore, gradually abandon the listed products: eat potatoes once every two days, give yourself bread or cake no more than twice a week, following the rule that you should get up half starved 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 tuned, how high-quality products he uses, whether he adheres to the rules and the eating culture. Here we have highlighted the basic principles of proper nutrition for weight loss, observing which you will without problems adjusting 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 per day. Carbohydrates should make up half of the meal, and shouldn't be the cake. Everyone can achieve a balanced diet at home. Create a menu for the week so you can plan the ingredients you need in advance. So, you can adhere to all the described principles without problems.
- Fruit and vegetables to taste.
Note that there must be more vegetables, therefore you need to replenish the body with fiber and vitamins. And from fruits, give preference to pineapples and oranges, because they have less sucrose.
- Set the drinking regime.
Because our body is 80% water, lack of fluids has a negative impact 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, which is almost two liters. Green tea, dried fruit compote, fresh juice will help you slim down.
- The correct product combination.
No need to switch to split feeding. Just try combining products wisely. For example, tamarind 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 the intermediate product.
Contains a lot of preservatives, which of course are carcinogens that damage our health.
- Don't eat after 6pm.
If you work long hours, don't eat after seven. Chew your food thoroughly without being distracted by phone calls, watching TV, or reading the newspaper.
- Minimize alcohol consumption, especially beer and liquor.
- Cut down on the list of fries in your menu.
Replace with steamed or boiled. It is better if vegetables are processed for a short time during cooking and retain their beneficial substances.
- Replace large plates with small ones to visually trick the body.
Also, we recommend introducing the concept of fractional nutrition into your life, namely. eat small meals every 2-3 hours.
- Visit the supermarket on a full stomach so as not to buy a lot of candy or extra food.
- Get up from the table feeling a little hungry.
Feeling full will appear within 10 minutes, but overeating will be detrimental to the body.
- Set the day of fasting 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 keep consuming as many calories as before. That. Divide your lunch into 2 portions and eat 2 hours apart. This will be the perfect schedule for your body.
How much food can you eat per day?
Experts agree: in order not to gain weight, you need to eat five meals a day. Correlate serving sizes with the palms of your hands - there should be food on a plate that fits only 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. No more than 25 grams of chocolate, honey, or dried fruit are allowed.
The proper nutrition menu looks like this:
- For breakfast, cook porridge in water, the best choices are oatmeal or buckwheat. It is not desirable to add a lot of salt or sugar, you can replace it with fresh fruit.
- For the second breakfast (snack), eat fermented milk products, fruits and vegetables. So that the menu doesn't look monotonous, replace fruits every other day.
- For lunch, you have to prepare one dish: the first or the second. Eat soup today and fish with a vegetable salad tomorrow. Lean meat replaces seafood and fish.
- Only vegetables and kefir or low-fat yogurt are allowed for afternoon tea. The body is currently starting to slowly prepare for rest, so you shouldn't load it up.
- For dinner, prepare a light salad with fresh vegetables (excluding peas) and a slice of boiled fish (up to 150 g), in extreme cases, you can eat 100 grams of white chicken meat.
- Remember to drink enough water throughout the day.
Looks like sticking to menus like this will make you hungry. But this is not the case. In fact, a balanced diet will provide the body with all the nutrients it needs. Nutritionists advise you to eat something off the menu every week to please yourself a little.
To prepare delicious dishes, use different seasonings from natural sources instead of salt.
Foods that are recommended for a healthy diet
Unsurprisingly, among the list of helpful products, you'll find one that you really like. If you find something you really don't like or don't tolerate, don't add it to your diet. After all, an important role proper nutrition is played by the aesthetic perception of the dish. The benefits of the food consumed will be provided the body will see it naturally.
So "slow" carbs that fill the body, but don't affect the appearance of being overweight:
- cereals (buckwheat, raw rice, oatmeal, millet);
- whole wheat pasta;
- yeast-free bread (rye, bran);
- baked potato.
This food is eaten for breakfast so you don't get hungry and snack all day long. Don't think that quitting breakfast will help you lose weight faster. In fact, you have to recharge yourselves throughout the day. And a hearty dinner will get you back to where you started. Therefore, a breakfast of fiber, carbohydrates and protein will help you stay in shape. The ideal choice is not on the run, but one hour after waking up. A delicious 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 cannot be excluded from the diet. It is perfect for a snack because it fills the body with amino acids, the presence of which helps it function normally. Protein is found in foods like these:
- 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 should be on the menu at least twice a day. For example, daily consumption of fish and seafood helps restore nerve cells and serves as a preventative measure against heart disease.
Most fools think fat is dangerous. This is because the words "fat" and "obesity" have the same root. American nutritionists conducted a study and found that when fat accounts for nearly half of the calories consumed, the number of people who are overweight is small - about 14%. But after the whole world learned about the dangers of fat and started eliminating it from the diet, the percentage of obesity rose sharply to the level 35. It turns out that women who consume the right nutrition fat normalize their weight in the same way. as a beautiful woman who no longer consumes as much as 90% fat.
Fatty acids act as building blocks for cells and are needed for all organs to function fully. Therefore, the list includes:
- olive oil;
- corn oil;
- sunflower oil;
- beans;
- avocado;
- beans;
- seeds;
- dark chocolate.
Daily fat dosage varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Don't forget that fresh vegetables are much healthier than pickled ones. Plus, the choice is wide - from radishes to asparagus beans. It is not recommended to eat canned corn and green beans, as they contain "fast" carbohydrates.
Fruit should not be considered a snack as it contains a large amount of fructose. Create a menu in such a way that it can be digested at least during these times.
Candy should be abandoned. If difficult to do, replace with honey, dried apricots, raisins. Note that green tea with ginger speeds up metabolic processes and promotes weight loss.
We reject dangerous products!
The principles and proper nutrition diet for weight loss imply some limitations on the product. This list is not very long. It mainly contains products for which advertising is heavily charged to us. But no matter how sweet the compliment is, it shouldn't catch your eye. In general, our grandmothers could easily live without it. True, they were lucky that the products of the last century were not distractingly advertised, and they didn't even hear about the preservative marked with E.
Crossing out foods that interfere with weight loss from a healthy diet:
- salted nuts and chips;
- packaged instant foods (mashed potatoes, noodles, cereals, soups);
- all products containing monosodium glutamate (sausages, sausages, bacon);
- mayonnaise;
- sweet fruit drink 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 don't have any nutrients. But they can do a lot of damage to the liver, kidneys, stomach. Apart from the fact that they cannot be consumed with proper nutrition, they are unwanted by all of us. The exception for nutritionists is a glass of dry red wine (once a day) to speed up the absorption of carbohydrates.
How can you reduce your appetite while losing weight?
An increased appetite indicates that a person has an impaired 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 recommendations:
- 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 keep it 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 soup.
- Green tea should be the main drink after water.
- Sprouted wheat not only helps to get rid of unnecessary toxins, but also prevents aging of the body.
- Do not eat in front of the computer or TV, because the brain cannot control feelings of fullness.
- Practice aromatherapy to reduce hunger.
- Kill your appetite by exercising, walking in the fresh air, doing what you love.
- Eat small meals 5-6 times a day.
- Do not take unnecessary vitamins and nutritional supplements, the right diet for weight loss contains everything you need.
- Place the portions on a small plate, preferably blue. Scientists have proven that blue plates suppress hunger, and red ones are fiery.
- Drink herbal tea or a glass of milk with a few sips before bed to help calm your appetite for dinner.
- Traditional medicine suggests reducing hunger with the herb hemp. It can be consumed for twelve consecutive days.
- Grapefruit is considered to be the leader among fruits which helps to temporarily lose appetite.
Reviews show that proper use of nutrition in practice helps with weight loss. We hope that a thoughtful approach to your health and a balanced diet will help your dreams of becoming a slim figure come true!