If you eat well (control the quality and quantity of your food intake), you can lose weight well. Although diets often have deadlines and few people manage to maintain weight after them, proper nutrition is the key to a beautiful and slender figure for many years.
What not to do
Adequate nutrition is incompatible with the following points:
- Uncontrolled portions of food: the healthiest food will become the first enemy if you consume it in immeasurable quantities without following the regime.
- Constant stress that leads to excess weight. To lose weight, try to avoid stressful situations and get your nerves in order.
- Water restriction. It is not recommended to drink a lot of fluids, but water is still the main product for losing weight. 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 each day; the excess will remain on the hips and belly.
- Neglecting breakfast. It's the breakfast that lasts throughout the next day and will help the body tirelessly hold out until the second breakfast or lunch. In the morning you need to eat a portion of complex carbohydrates, fiber and proteins to stock up on energy and not stare longingly at the bakery section of the supermarket.
- Lack of vegetables or low consumption of them. Raw or cooked 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 that will suit your tastes.
- 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 responsible for normalizing appetite decreases quickly. Don't exhaust your body with lack of sleep, try to go to bed before midnight and get 7 hours of sleep.
Many women, eating right, hope to quickly put their body in order. It's worth taking a closer look and eliminating the reasons that will prevent you from achieving your goal.
Weight loss products
For a beautiful figure, you need to know how to eat right to lose weight effectively, what products to use. Having the right amount of proteins, fats, carbohydrates and vitamins will help the body achieve the desired result without stress.
Squirrels
Protein-rich foods are essential for a "quality" body: they contribute to the formation of muscle cells. Its deficiency in the body leads to the formation of loose fat. It is necessary to consume 1 to 1. 3 grams of protein per day, for athletes the number increases to 1. 5 g.
Products containing proteins:
- White meat from chicken, rabbit or turkey;
- Lamb, veal or young cow;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Nuts;
- Soy milk.
Fats
Fats are essential for everyone. It is a mistake to believe that they are harmful or do not bring benefits during weight loss. Their refusal leads to improper cell function and poor absorption of many vitamins.
Vegetable fats help you lose weight, but only if they are used correctly.
A person will need 30% of all calories consumed per day. It is important to know that vegetable fats cannot replace animal fats, each type has its own purpose, which is why they must be consumed in a proportion of 30% / 70%.
Products:
- Olive oil (preferably cold pressed);
- Fish fat;
- Herring, mackerel, salmon or trout;
- Dairy fats can be found in fermented milk, butter or cream;
- Nuts and seeds.
Carbohydrates
There are simple and complex carbohydrates. Some harm our body, while others help replenish energy and provide the necessary saturation with small portions of food.
Simple carbohydrates are found in unhealthy foods such as sugary soft drinks, sugar, confectionery and other gastronomic delights - they are what contribute to excess weight. Its harmfulness lies in its rapid collapse, which only satisfies the feeling of hunger for a short period of time.
The advantage of complex carbohydrates is their structure. By 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 containing complex carbohydrates per day:
- Durum wheat pasta or vermicelli;
- All legumes;
- All cereals are useful, except semolina;
- 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 stomach and intestines function properly, which is necessary for adequate nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of satiety, but fiber's main work occurs in the intestines. Fiber stimulates the formation and functioning of enzymes and actively helps during digestion.
It is recommended to take 20 to 35 grams per day. fiber, is present in the following products:
- Cocoa;
- Flax seeds;
- Apricots, figs;
- Bran;
- Rosehip, 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, a regular and balanced intake of different foods is necessary.
Lack of vitamins will lead to deterioration of health, metabolic disorders, weakened immunity, and this will only harm your desire to lose weight.
What foods contain vitamins:
- Greens, fruits, legumes;
- Nuts and seeds;
- Cereals and cereals;
- Dairy products with medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited Products
Get ready to give up foods that are not good for you, but only cause excess weight to accumulate:
- Chips, everyone's favorite salted nuts, cookies with spices, snacks;
- Popcorn;
- Convenience and instant food;
- Store-bought bakery products, long shelf life;
- Mayonnaise (especially high-fat);
- Ready-made foods from the store (e. g. fried fish or pies).
Diet
Also, when calculating the circuit, you can use the simple palm method:
- Daily protein intake should correspond to the volume of a 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 that contain the maximum amount of fiber and vitamins by volume should be equal to two palms at a time.
When creating a menu for your daily life, we recommend taking into account all the factors necessary for the healthy functioning of the body. The regime is selected by a nutritionist or independently, be sure to calculate your physical condition and weight.
Even a doctor cannot say exactly how much weight you can lose with proper nutrition, it all depends on the individual characteristics of the body. Some will see results in a week, others will take longer, but every woman can lose weight!
Menu examples
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 boiled eggs;
- Breaded fish, mashed potatoes, milk;
- Muesli with milk, egg (can be quail), freshly squeezed fruit juice.
Second breakfast:
- Medium yogurt, orange and 2 bananas;
- Pancakes with cottage cheese and milk;
- Low-fat cottage cheese with sour cream and apple.
Lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
- Fish soup, chopped fresh vegetables, meat cutlet, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoon:
- A whole grain bread sandwich with cheese and a glass of milk;
- Tomato salad seasoned with skimmed cream and juice;
- Yogurt and any seasonal fruit.
Dinners:
- 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
Once the menu has been chosen and you decide to follow it, we suggest following 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 different products;
- We completely exclude alcohol from the diet;
- We refuse preservatives;
- We replace sweet soft drinks with mineral water;
- We always prepare only fresh dishes;
- 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 take fruit, yogurt or cooked chicken from home.
If you have given yourself a break and eaten foods that are not desirable for those who are losing weight, we advise you to do a fasting day. This should not be fasting as you will just create new stress for 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 follow the regime as in the main scheme of your diet.