If you eat right (control the quality and quantity of food intake) you can lose weight well. Although diets usually have a deadline, and very few succeed in maintaining the weight after them, proper nutrition is the key to a beautiful, slim figure for many years.
What not to do
Proper nutrition is incompatible with the following:
- Uncontrolled food portions: the healthiest food will become the first enemy if consumed in unmeasured quantities without following the rules.
- Constant stress that causes excess weight. To lose weight, try to avoid stressful situations and put your nerves in order.
- Water restrictions. 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. Healthy eating involves carefully calculating the calories you consume per day, the excess will remain in your hips and stomach.
- Ignore breakfast. It is breakfast that builds the whole next day and will help the body tirelessly survive until the second breakfast or lunch. In the morning you need to eat some complex carbohydrates, fiber and protein for an energy boost and don't want to check out the bakery section of the supermarket.
- Lack of vegetables or low consumption of vegetables. Raw or boiled vegetables are a storehouse of many vitamins that will help you lose weight. There are so many that you will find a variety and type of vegetable that suits your taste.
- Lack of sleep. Doctors, nutritionists and athletes have proven that sleeping less than 7 hours causes the production of hunger hormones, and the amount of protein responsible for normalizing appetite decreases rapidly. Don't tire your body with lack of sleep, try to sleep before midnight and give yourself 7 hours of sleep.
Many women, with the right diet, hope to quickly get in shape. It's best to take a closer look at yourself and eliminate the excuses that are preventing you from achieving your goals.
Weight Loss Products
To get a beautiful figure, you need to think about how to eat properly in order to lose weight effectively, what products to use. Having the right amount of protein, fat, carbohydrates and vitamins will help the body achieve the desired results 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, 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 eggs;
- tofu cheese;
- Crazy;
- Soy milk.
fat
Fat is very important for everyone. It is a mistake to believe that they are harmful or of no benefit during weight loss. Their rejection leads to improper cell function and poor absorption of many vitamins.
Vegetable fats help you lose weight, but only if used correctly.
A person will need 30% of all calories consumed per day. Please note that vegetable fat cannot replace animal fat, each type has its own uses, so it is best to consume it in a ratio of 30%/70%.
Product:
- Olive oil (preferably cold pressed);
- fish fat;
- Herring, mackerel, salmon or trout;
- Milk fat can be found in fermented baked milk, butter or sour cream;
- Nuts and seeds.
Carbohydrate
There are simple and complex carbohydrates. Some harm our figure, while others help to replenish energy and provide the necessary saturation with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sweet carbonated drinks, sugar, pastries and other gastronomic foods - they are what contribute to excess weight. The danger lies in its rapid deterioration, which only satisfies hunger for a short time.
The advantage of complex carbohydrates is their structure. By using it correctly, you will have energy for a long time, and hunger will not bother you.
You can easily consume two servings a day of foods containing complex carbohydrates:
- Pasta or vermicelli from durum wheat;
- All nuts;
- All cereals are useful except semolina;
- Baked potatoes;
- Products containing starch and sweet vegetables (canned peas or corn do not provide any benefit to the body).
Cellulose
Fiber will not replenish energy, but thanks to it, the functioning of the stomach and intestines, which is necessary for proper nutrition and the desire to lose weight, is established. It creates volume in the stomach and causes a feeling of fullness, but the main work of fiber occurs in the intestines. Fiber stimulates the formation and function of enzymes and actively helps the digestive process.
It is recommended to consume 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 wheat bread.
Vitamin
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, weakening of the body's 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 moderate fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited Products
Prepare yourself to stop consuming foods that are not beneficial, but only trigger the accumulation of excess weight:
- Chips, everyone's favorite nuts with salt, crackers with herbs, snacks;
- Popcorn;
- Convenience and instant food;
- Baked goods from the store, long shelf life;
- Mayonnaise (especially those with high fat content);
- Ready-to-eat food from the store (e. g. fried fish or pie).
Diet
Additionally, when calculating a series, you can use a simple palm method:
- Daily protein intake should correspond to the volume of one palm (approximately 130 grams);
- Consumption of complex carbohydrates no more than 80-100 g;
- The amount of fat should not exceed 400 kcal;
- Vegetables and fruits containing the maximum amount of fiber and vitamins should be equal to two palms at a time.
When creating your daily menu, we recommend considering all the factors necessary for healthy body function. The regimen is selected by a nutritionist or independently, be sure to take into account your physical condition and body 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. Some will see results within a week, others will take longer, but every woman can lose weight!
Example menu
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 boiled eggs;
- Battered fish, mashed potatoes, milk;
- Muesli with milk, egg (can be quail), fresh 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.
Have lunch:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomatoes), a glass of juice;
- Fish soup, fresh chopped vegetables, pieces of meat, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoon:
- Whole wheat toast sandwich with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and juice;
- Yogurt and other seasonal fruit.
Dinner:
- Chicken pieces, vegetables (if in season) green tea;
- Fish cutlets, Greek salad and milk;
- Boiled vegetables (you can make a salad), boiled chicken and green tea.
Recommendation
When the menu is selected and you decide to follow it, we recommend using the following tips necessary for positive results.
Principles of eating behavior:
- We eat at least three times a day (ideally 5);
- We use different products;
- We completely exclude alcohol from food;
- We refuse preservatives;
- We replace sweet carbonated drinks with mineral water;
- We only prepare fresh dishes every time;
- We excluded marshmallows, chocolate, and ice cream;
- We eat slowly and in moderation;
- If you have to eat at the office, forget about the store, it's better to bring fruit, yogurt or boiled chicken from home.
If you have been slacking off and eating unwanted foods to lose weight, we advise you to give yourself a fasting day. This should not be done by fasting, because it will only cause new stress for the body and can have the opposite effect in the form of weight gain. Sit on kefir or fruit for a day, be sure to adhere to the rules as in the main scheme of your diet.