Fast snacks, fast food and an unbalanced diet spoil your figure. The body suffers from poor dietary habits and stores fat to save energy. This is how excess weight appears. Today we will show you how to eat in order to lose weight.
Basic principles of proper nutrition
The main principle of proper nutrition is to maintain a balance between the consumption of proteins, fats and carbohydrates. On average, the total number of calories consumed per day is 2000. Of these, 45–65% are carbohydrates, 20–35% are fats and 10–35% are proteins. With such a system, the body receives all the nutrients in the right doses.
In addition to proteins, fats and carbohydrates, you need to add to the menu fiber and foods that contain vitamins and minerals that the body needs for life.
In addition to maintaining a balance between minerals, it is necessary to control the amount of calories consumed. Eliminate junk food from your diet: high-fat foods, flour products, fast food, cakes, fizzy drinks. Reduce the amount of salt in your diet to a minimum. The fact is that the salt retains fluid in the body - this leads to edema.
Restrictions also apply to portion size - 250-300 grams. In this case, it is necessary to eat partially - it is recommended to eat every 2–2, 5 hours.
In addition to food, remember that you need to drink 2 liters of juice every day. Water cleanses the body of toxins and removes harmful substances.
The table below contains the allowed and forbidden foods for weight loss.
| Allowed products for weight loss | Prohibited products for weight loss | Foods that should be limited |
| vegetable | High sugar foods and drinks | red meat |
| Fruits | Flour products | Butter |
| CROPS | Semi-finished products | Vegetable oil |
| CROPS | Fast food | white rice |
| Dairy products | Candy | white bread |
| a fish | Bakery products | Potatoes |
| Lean meat (chicken, turkey) | Smoked meat | Dry fruit |
| Black bread | Canned food | |
| egg | Mayonnaise | |
| Legumes | ||
| nuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let’s debunk the most popular myth: there are no specific foods that can help you lose weight.
Weight loss will be followed by burning calories. At the same time, it is not so important from those products that you get energy. You can get better at a strict chicken and buckwheat breast diet if you eat a lot.
There are no foods with a negative calorie content, for the processing of which the body expends more energy than it receives. These are usually considered cucumbers, celery and cabbage. In reality, the body spends about 30% of its energy value on processing any product.
Why diets do not work
Do not be fooled by estimates of the "most effective diet" All known nutritional systems for weight loss are based on reducing daily calorie intake. In some cases, for example, when you limit carbohydrates, weight may be reduced due to fluid loss, but this effect is short-lived.
The main reasons why diets are ineffective:
- Refusal to eat leads to a slowing of metabolism.
- The diet will not increase your strength and muscle mass, but will only lead to the exhaustion of the body.
- Express diets "lose weight by 10 kg in two days" - just a fluid loss.
- A diet that has helped others may not be right for you.
- In the body, everything is arranged very individually, so a wrongly selected nutritional system can seriously damage your health.
How To Plan The Right Diet For Weight Loss
For proper weight loss, you need to carefully consider your diet. Try to eat at the same time every day. Make a schedule, include all meals, even snacks, and stick to it. Try not to forget breakfast. You do not feel hungry in the morning, but breakfast is an important ritual, thanks to which the body is energized for the whole day.
Do not ignore your hunger. With a lack of food, the body begins to store fat. Once you feel the need for food, drink a snack - eat an apple or drink a glass of kefir.
In addition to all meals, include daily exercise in your schedule. Plan your day so that you do not exercise on a full stomach or, conversely, do not dig yourself after exercise.
If you constantly think of a piece of chocolate during your diet, eat it and take it easy. Just keep yourself in control and remember that all the calories consumed will have to be burned.
Ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is best to steam, boil or bake dishes. Foods fried in fat or refined sunflower oil are prohibited. Flaxseed or olive oil is a good alternative.
The ideal breakfast menu consists of complex carbohydrates, a small amount of protein and a small ration of fruit. For lunch, you can eat vegetables or dairy products. A healthy lunch is lean meats (chicken or turkey), vegetables and complex carbohydrates.
As an afternoon snack, we advise you to have a snack with vegetables or cottage cheese. For dinner - protein and vegetables. Having said that, try not to eat too many potatoes, corn, beets and carrots. These vegetables raise blood sugar levels. Before going to bed, eat a piece of cottage cheese or drink a glass of kefir. This will satisfy your hunger and help you fall asleep faster.
We recommend nuts and vegetables for appetizers throughout the day. If you feel really hungry and it is still a long way from your next meal, take whole grain bread and place the sliced avocado on top of it. This dish contains healthy fats and carbohydrates, from which you will not get fat. You can also eat a handful of almonds if you do not want to eat too much.
Nutritional tips
First of all, the diet should be balanced - it is necessary to comply with the norm of proteins, fats and carbohydrates, while not going beyond the daily intake of calories.
Nutritionists recommend keeping a food diary where you can write down everything you eat during the day. This check will help you avoid falling for forbidden foods.
Drink a glass of warm water with lemon half an hour before your first meal. This will speed up your metabolism.
Remember that while losing weight, you should not feel bad. Do not force yourself into a strict framework. Proper nutrition does not harm the body and helps to maintain a healthy lifestyle.
Witness
"I consider the result as a set of achievements: diet and composition, as well as physical condition. Now I practice fractional meals (4-5 times a day), in small portions, I have given up junk food. Now in my diet I do notthere are canned and fried foods, baked goods (I only eat cereals), salt, sugar and sauces. I'm already used to this type of food and I'm comfortable. True, it 's still hard to give up sweets, so Ihe still eats it sometimes, but without fanaticism. "
"For me, diet is torture. It is difficult for me to control my diet, the process of losing weight is very difficult for me. For a long time I could not lose weight, and I decided to go to the gym. I learned a lot. "for a healthy lifestyle and I realized that you should not tire yourself with complicated diets. Proper nutrition has become a lifestyle for me. I have lost weight, sleep well and look beautiful. "
"I've been on a lot of diets for a very long time. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consult professionals. Fitness trainers have recommended starting a healthy diet. "And regular exercise in the gym. I feel good, there is a kind of relief in my body. I'm very happy with the result.
Proper nutrition is a great way to lose weight without compromising your health.