If you eat correctly (check the quality and quantity of food intake), you can lose weight well. While diets usually have deadlines and very few people manage to keep their weight off, proper nutrition is the key to a beautiful, slim figure for many years.
What not to do
Proper nutrition is incompatible with the following points:
- Uncontrolled food portions: the healthiest food becomes the first enemy if you consume it in immeasurable quantities without following the regime.
- Constant stress that leads to excess weight. In order 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 losing weight. It helps the body function properly and plays an important role in metabolic processes.
- No calorie counting. A healthy diet involves careful counting of daily calories; the excess stays on your hips and stomach.
- Neglecting breakfast. This breakfast builds up the entire next day and helps the body tirelessly endure until the second breakfast or lunch. In the morning, you need to eat a portion of complex carbohydrates, fiber and protein to build energy and not look longingly in the bakery section of the supermarket.
- Lack of or low consumption of vegetables. Raw or steamed vegetables are a storehouse of many vitamins that help you lose weight. There are so many of them that you can find the types and varieties of vegetables that suit your taste.
- Lack of sleep. Doctors, nutritionists and athletes have proven that sleeping less than 7 hours leads to the production of the hunger hormone and the amount of protein responsible for normalizing appetite rapidly decreases. Don't tire your body from lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women who eat right expect to get in shape quickly. It is worth taking a closer look at yourself and eliminating the reasons that prevent you from reaching your goal.
Weight loss products
For a beautiful figure, you need to figure out how to eat properly for effective weight loss, what products to use. With the right amount of protein, fat, carbohydrates and vitamins, the body can achieve the desired result without stress.
Squirrels
Protein-rich foods are essential for a "quality" body: they contribute to the formation of muscle cells. Their absence leads to the formation of loose fat in the body. You must consume 1-1. 3 grams of protein per day, for athletes this number increases to 1. 5 grams.
Products containing protein:
- White meat chicken, rabbit or turkey;
- Young lamb, veal or beef;
- Low-fat dairy products;
- Egg, preferably quail;
- Tofu cheese;
- Walnut;
- Soy milk.
Fats
Fats are essential for all humans. It is a mistake to think that they are harmful or have no benefit in losing weight. Their rejection leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable fats help with weight loss, but only if they are used correctly.
A person will need 30% of their daily calories. It is important to know that vegetable fats cannot replace animal fats, each type has its own purpose, so it is worth consuming in a ratio of 30% / 70%.
Products:
- olive oil (preferably cold pressed);
- Fish oil;
- Herring, mackerel, salmon or trout;
- Dairy fats are found in fermented baked milk, butter, or sour cream;
- Nuts and seeds.
Carbohydrate
There are simple and complex carbohydrates. Some of them damage our figure, while others help us recharge our energy and provide the necessary satiety with a small portion of food.
Simple carbohydrates are found in unhealthy foods such as sugary fizzy drinks, sugar, pastries and other gourmet treats - these are the ones that contribute to obesity. Their harmfulness lies in their rapid decomposition, which only alleviates the feeling of hunger for a short time.
The advantage of complex carbohydrates is their structure. If you use them correctly, you will have energy for a long time and hunger will not bother you.
You can easily eat two servings of food containing complex carbohydrates a day:
- Pasta or vermicelli made from durum wheat;
- All legumes;
- All cereals except semolina are useful;
- French fries;
- Products containing starch and sweet vegetables (canned peas or corn are not good for the body).
Cellulose
Fibers do not replace energy, but thanks to this, the proper functioning of the stomach and intestines develops, 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 is done in the intestines. Fibers stimulate the formation and functioning of enzymes and actively aid digestion.
It is recommended to consume 20-35 grams per day. fiber, is present in the following products:
- Cocoa;
- Linseed;
- Apricots, figs;
- Bran;
- Rosehips, 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 various foods.
Lack of vitamins leads to deterioration of health, metabolic disorders, weakened immunity, and this only harms the desire to lose weight.
What foods contain vitamins:
- Greens, fruits, vegetables;
- Nuts and seeds;
- Cereals and cereals;
- Dairy products with medium fat content;
- eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Prepare yourself to give up those foods that are not beneficial, but only provoke the accumulation of excess weight:
- Chips, everyone's favorite nut with salt, crackers with spices, snacks;
- Pop-corn;
- Convenience and instant foods;
- Baked goods from stores, long shelf life;
- mayonnaise (especially high-fat);
- Prepared food from the store (such as fried fish or pies).
Diet
When calculating the circuit, you can also use the simple palm method:
- The daily protein intake should correspond to the volume of one palm (about 130 grams);
- Consumption of complex carbohydrates is no more than 80-100 g;
- The amount of fat must not exceed 400 kcal;
- Vegetables and fruits containing the maximum amount of fiber and vitamins should be two palm-sized amounts at a time.
When preparing the daily menu, we recommend that you take into account all the factors necessary for the healthy functioning of the body. The diet is selected by a nutritionist or independently, be sure to calculate your physical condition and weight.
Even the doctor cannot say exactly how much weight can be lost with proper nutrition, everything depends on the unique characteristics of the body. Some people see results within a week, others take longer, but every woman can lose weight!
Menu examples
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft eggs;
- Fried fish, mashed potatoes, milk;
- Muesli with milk, eggs (can be quail), freshly squeezed fruit juice.
Second breakfast:
- Medium-fat yogurt, orange and 2 bananas;
- Pancakes with cottage cheese and milk;
- Low-fat cottage cheese with sour cream and apples.
Lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of fruit juice;
- Fish soup, fresh chopped vegetables, a slice of meat, a glass of fresh fruit juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoon:
- A sandwich of whole wheat bread with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and fruit juice;
- Yoghurt and any seasonal fruit.
Dinners:
- Chicken steak, vegetables (if in season) green tea;
- Fish fillet, Greek salad and milk;
- Boiled vegetables (you can use them to make a salad), boiled chicken and green tea.
Recommendations
When you have chosen the menu and decide to follow it, we recommend that you follow the following tips, which are necessary for a positive result.
Principles of eating behavior:
- We eat at least three times a day (ideally 5);
- We use a variety of products;
- Alcohol is completely excluded from the diet;
- We refuse preservatives;
- We replace sweet carbonated drinks with mineral water;
- We prepare only fresh food every time;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and not excessively;
- If you have to eat at work, forget the store, it's better to bring fruit, yogurt or cooked chicken from home.
If you have relaxed and eaten foods that are undesirable for a dieter, we recommend that you fast. This cannot be fasting, because this only causes more stress in the body and can cause the opposite effect in the form of extra kilos. Sit on kefir or fruit for a day and be sure to follow the system in the main system of the diet.