If you eat right (control the quality and quantity of food intake), you can lose weight well. While diets usually have their deadlines and very few people manage to maintain their weight afterwards, 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 immense quantities without adhering to the regime.
- Constant stress leading to obesity. To lose weight, try to avoid stressful situations and put your nerves in order.
- Water restriction. It is not recommended to drink a lot of fluids, but water is still the main product for weight loss. It supports the proper functioning of the body and plays an important role in the metabolic process.
- No calorie counting. A healthy diet requires you to carefully count the calories you consume per day; the excess remains on your hips and stomach.
- Neglecting breakfast. It is the breakfast that builds the entire next day and helps the body to persevere tirelessly until the second breakfast or lunch. In the morning you need to eat a portion of complex carbohydrates, fiber and proteins to replenish your energy, and not look longingly at the bakery section in the supermarket.
- Lack of vegetables or low consumption of them. Raw or steamed vegetables are a storehouse of many vitamins that will help you lose weight. There are so many of them that you can find varieties and vegetables that suit your taste.
- Lack of sleep. Doctors, nutritionists and athletes have proven that sleep 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 exhaust your body from lack of sleep, go to bed before midnight and give yourself 7 hours of sleep.
Many women expect proper nutrition to quickly put their figure in order. It is worth taking a closer look at yourself and eliminating the reasons that prevent you from achieving your goal.
Weight loss products
For a beautiful figure, you need to figure out how to eat properly to lose weight effectively and what products to use. The right amount of proteins, fats, carbohydrates and vitamins helps the body achieve the desired result without stress.
Squirrel
Protein-rich foods are essential for a "quality" body: they contribute to the formation of muscle cells. Their deficiency in the body leads to the formation of loose fat. You need to consume 1-1. 3 grams of protein per day, in athletes it increasesthe value to 1. 5 g.
Protein-containing products:
- White meat from chicken, rabbit or turkey;
- Young lamb, veal or beef;
- Low fat dairy products;
- eggs, preferably quail eggs;
- tofu cheese;
- Nuts;
- Soy milk.
Fats
Fats are vital for every person. It is a mistake to think that they are harmful or of no benefit in losing weight. Their rejection leads to cell malfunction and poor absorption of many vitamins.
Vegetable fats help you lose weight, but only if you use them correctly.
A person needs 30% of all calories consumed daily. It is important to know that vegetable fats cannot replace animal fats; Each type has its own purpose and should therefore be consumed in a 30% / 70% ratio.
Products:
- olive oil (preferably cold pressed);
- fish fat;
- herring, mackerel, salmon or trout;
- Milk fats can be found in fermented baked milk, butter or sour cream;
- Nuts and seeds.
carbohydrates
There are simple and complex carbohydrates. Some are harmful to our figure, others help us to recharge our batteries with small portions of food and provide the necessary satiety.
Simple carbohydrates are found in unhealthy foods such as sweet carbonated drinks, sugar, confectionery and other gastronomic delicacies - they are the ones that contribute to obesity. Their harmfulness lies in their rapid breakdown, which only quenches the feeling of hunger for a short time.
The advantage of complex carbohydrates lies in their structure. If used correctly, you will have energy for a long time and hunger will not bother you.
You can easily eat two servings of foods per day that contain complex carbohydrates:
- pasta or vermicelli made from durum wheat;
- All legumes;
- All cereals except semolina are useful;
- baked potato;
- Products containing starch and sweet vegetables (canned peas or corn do not bring any benefit to the body).
cellulose
Fiber does not replenish energy, but thanks to it, the proper functioning of the stomach and intestines is promoted, which is necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of satiety, but the main work of fiber takes place in the intestines. Fiber stimulates the formation and function of enzymes and actively helps with digestion.
It is recommended to take 20-35 grams per day. Fiber is contained in the following products:
- Cocoa;
- Linseed;
- apricots, figs;
- Bran;
- rose hips, almonds;
- Rye bran and whole wheat bread.
Vitamins
The purpose of vitamins is to participate in metabolic processes and support the proper functioning of the body. To lose weight, a regular and balanced intake of various foods is required.
A lack of vitamins leads to deterioration in health, metabolic disorders and weakened immunity, which only harms your desire to lose weight.
Which foods contain vitamins:
- vegetables, fruits, vegetables;
- nuts and seeds;
- grains and cereals;
- medium fat dairy products;
- eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Get ready to give up foods that are not beneficial, but only provoke the accumulation of excess weight:
- Chips, everyone's favorite nuts with salt, crackers with spices, snacks;
- Popcorn;
- convenience and instant food;
- Store-bought baked goods with a long shelf life;
- mayonnaise (particularly high fat content);
- Ready-made meals from the store (e. g. 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 the palm of your hand (approx. 130 grams);
- Intake of complex carbohydrates no more than 80-100 g;
- The amount of fat should not exceed 400 kcal;
- Vegetables and fruits that contain the maximum amount of fiber and vitamins should be equal to two palms each.
When compiling your daily menu, we recommend taking into account all the factors necessary for the healthy functioning of the body. The regimen is selected by a nutritionist or independently. Be sure to calculate your physical condition and weight.
Even a doctor cannot tell you exactly how much weight you can lose with proper nutrition, it all depends on the individual characteristics of the body. For some, results will be visible within a week, for others it will take longer, but every woman can lose weight!
Menu examples
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- Breaded fish, mashed potatoes, milk;
- Muesli with milk, egg (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 an apple.
Lunch:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
- Fish soup, fresh chopped vegetables, meat cutlet, a glass of fresh juice;
- Low-fat borsch, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoons:
- A sandwich made of whole wheat bread with cheese and a glass of milk;
- tomato salad seasoned with low-fat sour cream and juice;
- Yoghurt and seasonal fruit.
Dinner:
- chicken cutlet, vegetables (if in season), green tea;
- fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad with them), boiled chicken and green tea.
recommendations
When the menu is selected and you decide to follow it, we recommend that you pay attention to the following tips, which are necessary for a positive result.
Principles of eating behavior:
- We eat at least three times a day (ideally five times);
- 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 need to eat at work, forget the store; it is better to take fruit, yogurt or cooked chicken from home.
If you have gained a lot and have eaten foods that are undesirable for someone who is losing weight, we advise you to give yourself a fasting day. This should not be fasting, as you can only create new stress on the body and have the opposite effect in the form of extra pounds. Sit on kefir or fruit for a day, making sure to adhere to the regime that is included in the main scheme of your diet.