If you eat right (control the quality and quantity of food intake) you can lose weight well. Although diets usually have their expiration dates, and few people manage to keep the weight off after them, proper nutrition is the key to a slim and beautiful figure for many years.
What not to do
Proper nutrition does not match the following points:
- Uncontrolled portions of food: the healthiest food will be the first enemy if you eat it in immeasurable quantities without following the regime.
- Constant stress caused by excess weight. To lose weight, try to avoid stressful situations and get your nerves in order.
- Water restriction. Drinking a lot of fluids is not recommended, but water is still the main product for weight loss. It helps the body to function properly and plays an important role in the metabolic process.
- No calorie counting. Healthy eating means carefully counting the calories you eat each day; the excess will stay on your hips and stomach.
- Neglecting breakfast. Breakfast takes the whole next day and will help the body to stay restless until the second breakfast or lunch. In the morning you need to eat some complex carbohydrates, fiber and protein to stock up on energy and not look eagerly at the bakery section in the supermarket.
- Lack or low consumption of vegetables. Raw or stewed vegetables are a storehouse of many vitamins that will help you lose weight. There are so many of them that you will find varieties and types of vegetables to suit your taste.
- Lack of sleep. It has been proven by doctors, nutritionists and athletes that sleeping less than 7 hours leads to the production of the hunger hormone, and the amount of protein, which is responsible for normalizing appetite, decreases quickly. Don't exhaust your body with lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women, eating right, expect to get their figure in order quickly. It is worth taking a closer look at yourself and eliminating the reasons that will prevent you from reaching your goal.
Weight loss products
For a beautiful figure, you need to figure out how to eat properly to lose weight effectively, what products to use. The right amount of proteins, fats, carbohydrates and vitamins will help the body to achieve the desired result without stress.
Squirrel
Foods rich in protein are essential for a "quality" body: they contribute to the formation of muscle cells. Their deficiency in the body results in the formation of loose fat. You need 1-1. eat 3 grams of protein per day; for athletes, the figure increases to 1. 5 g.
Products containing protein:
- White meat chicken, rabbit or turkey;
- Young lamb, veal or beef;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu Cheese;
- Nuts;
- Soy milk.
Fats
Fats are essential for everyone. It is a mistake to believe that they are harmful or have no benefit during weight loss. Their rejection leads to improper functioning of cells and poor absorption of vitamins.
Vegetable fats help you lose weight, but only if they are used correctly.
A person will need 30% of all calories consumed per day. It is important to know that vegetable fats cannot be substituted for animal fats; each type has its own purpose, so they should be eaten in a 30% / 70% ratio.
Products:
- Olive oil (preferably cold pressed);
- Fish fat;
- Herring, mackerel, salmon or trout;
- Dairy fats can be found in fermented baked milk, butter or sour cream;
- Nuts and seeds.
Carbohydrates
There are simple and complex carbohydrates. Some of them harm our figure, while others help to replenish energy and provide the necessary saturation with small portions of food.
Simple carbohydrates found in unhealthy foods, such as sweetened carbonated drinks, sugar, confectionery and other gastronomic delights - are the ones that contribute to extra weight. Their harm is a quick breakdown, which satisfies the feeling of hunger for a short time.
The advantage of complex carbohydrates is their structure. By using them correctly, you will have energy for a long time, and you will not be hungry.
You can easily eat two servings of foods containing complex carbohydrates a day:
- Pasta or vermicelli from durum wheat;
- All legumes;
- All cereals are useful except semolina;
- Blocked potato;
- Products containing starch and sweet vegetables (canned peas or corn provide no benefit to the body).
Cellulose
Fiber will not replenish energy, but thanks to it, the proper functioning of the stomach and intestines is formed, which is necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of fullness, but the main work of fiber takes place in the intestines. Fiber stimulates the formation and functioning of enzymes and actively aids in digestion.
It is recommended to take 20-35 grams per day. fiber, it is present in the following products:
- cocoa;
- Linseed;
- Apricots, figs;
- Bran;
- Rose hips, almonds;
- rye bran and whole grain bread.
Vitamins
The purpose of vitamins is to participate in metabolic processes and help the body function properly. To lose weight, you need a regular and balanced intake of different foods.
Lack of vitamins will lead to deterioration of health, metabolic disorders, weak immunity, and this will only harm your desire to lose weight.
What foods contain vitamins:
- Greens, fruits, vegetables;
- Nuts and seeds;
- Cereals and cereals;
- Dairy products with medium fat content;
- Eggs (small or chicken);
- Fish and lean meat.
Prohibited Products
Set yourself up to give up foods that are not beneficial, but encourage the accumulation of excess weight:
- Chips, everyone's favorite nuts with salt, crackers with seasoning, snacks;
- popcorn;
- Convenience and instant food;
- baked goods from shops, long shelf life;
- mayonnaise (especially high fat content);
- Pre-made foods from the shop (for example, fried fish or pies).
Diet
Also, when calculating the circuit, you can use the simple palm method:
- The daily intake of protein should correspond to the volume of one palm (about 130 grams);
- Consumption of complex carbohydrates not more than 80-100 g;
- The amount of fat should not exceed 400 kcal;
- Vegetables and fruits should contain the maximum amount of fiber and vitamins in an amount equal to two palms at a time.
When creating a menu for your every day, we recommend taking into account all the factors necessary for the healthy functioning of the body. The regimen is chosen by a nutritionist or independently, be sure to calculate your physical condition and weight.
Even a doctor can't tell you exactly how much weight you can lose with proper nutrition; it all depends on the individual characteristics of the body. Some will see results within a week, others will take longer, but every woman can lose weight!
Menu examples
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- Battered fish, mashed potatoes, milk;
- Muesli with milk, egg (can be quail), freshly squeezed fruit juice.
Second breakfast:
- Medium fat yoghurt, orange and 2 bananas;
- Pancakes with cottage cheese and milk;
- Low-fat cottage cheese with sour cream and apple.
Lunch:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), glass of juice;
- Fish soup, fresh chopped vegetables, meat chop, glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat and cocoa porridge.
Evening:
- a whole grain bread sandwich with cheese and a glass of milk;
- Seasoned tomato salad with low-fat sour cream and juice;
- Yoghurt and any seasonal fruit.
Dinner:
- Chicken breast, vegetables (if season) green tea;
- Fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad out of them), boiled chicken and green tea.
Praises
When the menu is selected and you decide to follow it, we recommend using the following tips that are necessary for a positive result.
Principles of eating behavior:
- We eat at least three times a day (ideally 5);
- We use different products;
- We completely exclude alcohol from the diet;
- We reject preservatives;
- We replace sweet carbonated drinks with mineral water;
- We only prepare fresh dishes every time;
- We exclude marshmallows, chocolate and ice cream;
- we eat slowly and not excessively;
- If you're eating at work, forget the shop; it is better to take fruit, yogurt or cooked chicken from home.
If you gave some soft foods and ate yourself which is not desirable for a person to lose weight, we suggest you give yourself a fasting day. This should not be fasting, because you will only create new stress for the body and it can have the opposite effect in the form of extra pounds. Sit on kefir or fruit for a day, be sure to adhere to the regime as in the main scheme of your diet.