If you eat right (control the quality and quantity of food intake) you can lose weight well. While diets usually have their expiration dates and very few manage to keep their weight off after them, proper nutrition is the key to a beautiful, slim figure for many years.
What not to do
Proper nutrition is not compatible with the following points:
- Uncontrolled food portions: the healthiest food will become the first enemy if you consume it in countless quantities without following the regime.
- Constant stress leading to excess weight. To lose weight, try to avoid stressful situations and settle your nerves.
- 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 involves carefully counting the calories you consume in a day; the excess will stay in your hips and belly.
- Neglecting breakfast. It is the breakfast that builds the whole next day and will help the body to endure tirelessly until the second breakfast or lunch. In the morning you need to eat a portion of complex carbohydrates, fiber and protein so that you have energy and do not look longingly at the bakery section in the supermarket.
- Lack of vegetables or low consumption of them. Raw or boiled vegetables are a storehouse of many vitamins that will help you lose weight. There are so many that you will find varieties and types of vegetables to suit your taste.
- The 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 rapidly. 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, who eat right, expect to fix their figure quickly. It is worth taking a closer look at yourself and eliminate the reasons that will prevent you from achieving your goal.
Weight loss products
For a beautiful figure, you need to understand how to eat correctly to effectively lose weight, which products to use. Having the right amount of proteins, fats, carbohydrates and vitamins will help the body achieve the desired result without stress.
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Protein-rich foods are essential for a "quality" organism: they contribute to the formation of muscle cells. Their lack in the body leads to the formation of loose fat. You should consume 1-1. 3 grams of protein per day; for athletes, the number 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.
Fat
Fats are essential for every person. It is a mistake to think that they are harmful or have no benefit during weight loss. Their denial leads to poor 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 the calories they consume in a day. It is important to know that vegetable fats cannot replace animal fats; each type has its own purpose, so they should be consumed in a ratio of 30% / 70%.
Products:
- Olive oil (preferably cold pressed).
- Fish oil?
- 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 harm our figure, while others help replenish energy and provide the necessary satiety with small portions of food.
Simple carbohydrates are found in unhealthy foods such as sugary fizzy drinks, sugar, pastries and other culinary delights – they are the ones that contribute to excess weight. Their harm lies in their rapid breakdown, which only satisfies the feeling of hunger for a short time.
The advantage of complex carbohydrates is their structure. Using them correctly, you will have energy for a long time, and hunger will not bother you.
You can easily eat two servings of foods a day that contain complex carbohydrates:
- Durum wheat pasta or vermicelli.
- All legumes;
- All grains are useful except semolina.
- Baked potato;
- Products containing starch and sweet vegetables (canned peas or corn do not offer any benefit to the body).
Cellulose
Vegetable fibers will not replenish energy, but thanks to them, the proper functioning of the stomach and intestines is formed, which is necessary for proper nutrition and the desire to lose weight. It creates bulk in the stomach and causes a feeling of fullness, but the main work of plant fiber happens in the intestines. Fiber stimulates the formation and function of enzymes and actively aids in digestion.
It is recommended to take 20-35 grams per day. fiber, is present in the following products:
- Cocoa;
- Flax seeds?
- Apricots, figs?
- Bran;
- Roses, almonds?
- Rye bran and wholemeal 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, weakened immunity and this will only harm your desire to lose weight.
Which 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 to give up foods that are not beneficial, but only cause the accumulation of excess weight:
- Chips, everyone's favorite salted nuts, seasoned crackers, snacks.
- Pop corn;
- Convenience and instant food.
- Store-bought pastries, long shelf life.
- Mayonnaise (especially high fat).
- Ready meals from the store (for example, fried fish or pies).
Diet
Also, when calculating the circuit, you can use the simple palm method:
- The daily protein intake should correspond to the volume of one palm (about 130 grams).
- Consumption 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 by volume should be equal to two dates at a time.
When creating a menu for each day, we recommend that you take into account all the factors necessary for the healthy functioning of the body. The scheme is chosen 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. Some will see results within a week, others will need more time, but every woman can lose weight!
Menu examples
BREAKFAST:
- Oatmeal with dried apricots and raisins, milk, 2 boiled eggs.
- Battered 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.
Lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice.
- Fish soup, fresh chopped vegetables, meat steak, a glass of fresh juice.
- Low-fat borscht, tomato sauce and cheese, buckwheat porridge and cocoa.
Afternoons:
- A whole wheat bread sandwich with cheese and a glass of milk.
- Tomato salad seasoned with sour cream and low-fat juice.
- Yogurt and any seasonal fruit.
Dinners:
- Chicken steak, vegetables (if in season) green tea.
- Fish cutlet, Greek salad and milk.
- Boiled vegetables (you can make salad from them), boiled chicken and green tea.
recommendations
When the menu is selected and you decide to follow it, we suggest using the following tips that are necessary for a positive result.
Principles of nutritional behavior:
- We eat at least three times a day (ideally 5).
- We use different products.
- We completely exclude alcohol from the diet.
- We conservatively refuse.
- We replace sweet carbonated drinks with mineral water.
- We prepare only fresh dishes 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 get fruit, yogurt or boiled chicken from home.
If you have slacked off and eaten foods that are not desirable for a person losing weight, we advise you to give yourself a fasting day. This should not be fasting, as you will only create new stress on the body and may 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.