If you eat right (control the quality and quantity of food intake) you can lose weight well. While diets usually have their time limits, and very few people are able to maintain the weight after that, To succeed, proper nutrition is the key to a beautiful, slim figure for many years.
what not to do
Proper nutrition is inconsistent with the following points:
- Uncontrolled portions of food: Healthy food will become the first enemy if you consume it in excessive quantities without following the diet.
- Constant stress which leads to weight gain. To lose weight, try to avoid stressful situations and keep your nerves in order.
- Water restrictions. It is not advisable to drink a lot of fluids, 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 every day; The extra calories will remain on your hips and stomach.
- Neglecting breakfast. It is breakfast that builds the whole next day and helps the body to work tirelessly until the second breakfast or lunch. In the morning you need complex carbohydrates, fiber and protein to store energy. One need to eat a portion and not have to look for a long time in the bakery section in the supermarket.
- Lack of vegetables or low intake of them. Raw or boiled vegetables are a storehouse of many vitamins that will help you lose weight. There are so many of them that you will get a variety of vegetables that will suit your taste.
- Lack of sleep. It has been proven by doctors, nutritionists and athletes that sleeping less than 7 hours leads to the production of hunger hormones, and the amount of protein, which is responsible for normalizing appetite, sharply decreases. . Don't tire your body with lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women, by eating right, hope to quickly correct their figure. It is worth taking a closer look at yourself and eliminating the reasons that will prevent you from achieving your goal.
weight loss products
For a beautiful figure, you need to find out how to eat right, what products to use in order to lose weight effectively. Having the right amount of proteins, fats, carbohydrates and vitamins will protect the body from stress. This will help in achieving the desired results.
Squirrel
Protein-rich foods are essential for a "quality" body: they contribute to the formation of muscle cells. Their lack in the body leads to the formation of loose fat. You need 1-1. Need to consume 3 grams of protein; For athletes, this figure increases to 1. 5 grams.
Protein Rich Products:
- white meat chicken, rabbit or turkey;
- Young lamb, veal or beef;
- low-fat dairy products;
- Eggs, preferably quail;
- tofu cheese;
- dry fruits;
- Soy milk.
fat
Fats are essential for every person. It is wrong to believe that they are harmful or have no benefits during weight loss. Denying them prevents cells from functioning properly and impairs the absorption of many vitamins.
Vegetable fats help you lose weight, but only when they are used correctly.
A person will need 30% of the total calories consumed per 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%.
product:
- Olive oil (preferably cold pressed);
- fish fat;
- herring, mackerel, salmon or trout;
- Dairy 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 satiety with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sweet carbonated drinks, sugar, confectionery pastries and other gastronomic delights - they contribute to excess weight. Their harmfulness lies in their rapid breakdown, which only satisfies hunger for a short time. Satisfies emotions.
The advantage of complex carbohydrates is their structure. Using them correctly will keep you energetic for a long time and hunger will not bother you.
You can easily eat two servings of foods a day that contain complex carbohydrates:
- pasta or vermicelli from durum wheat;
- all beans;
- All grains are useful except semolina;
- boiled potato;
- 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 proper functioning of the stomach and intestines is formed, which is necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and gives a feeling of fullness, butThe main function of fiber is in the intestines. Fiber stimulates the formation and functioning of enzymes and actively helps during digestion.
It is recommended to take 20-35 grams per day. Fiber, it is present in the following products:
- cocoa;
- flax seeds;
- Apricot, fig;
- bran;
- Rose hip, almond;
- Rye bran and whole grain bread.
vitamins
The purpose of vitamins is to participate in metabolic processes and help the body function properly. To lose weight you need regular and balanced consumption of various foods.
Lack of vitamins will lead to deterioration in health, metabolic disorders, weak immunity and will only harm your desire to lose weight.
Which foods contain vitamins:
- Greens, fruits, vegetables;
- nuts and seeds;
- grains and cereals;
- dairy products with medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
prohibited products
Prepare yourself 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;
- Baked goods from stores, long shelf life;
- Mayonnaise (especially high fat content);
- Store-prepared foods (for example, fried fish or pie).
Diet
Also, when calculating the circuit, you can use the simple palm method:
- Daily protein intake should correspond to the amount of one palm (about 130 grams);
- Complex carbohydrate intake no more than 80-100 grams;
- Fat content should not exceed 400 kcal;
- Vegetables and fruits which contain maximum amount of fiber and vitamins should be consumed in quantity equal to two palms at a time.
When creating your menu for every day, we recommend taking into account all the factors necessary for the healthy functioning of the body. The diet is selected by a nutritionist or independently, calculating your physical condition and weight. Make sure to do.
Even a doctor can't 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!
menu example
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- Cooked 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 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, freshly cut vegetables, piece of meat, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoon:
- Sandwich of whole grain bread with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and juice;
- Curd and any seasonal fruit.
Dinner:
- Chicken chops, vegetables (if in season) green tea;
- Fish cutlets, Greek salad and milk;
- Boiled vegetables (you can make salads from them), boiled chicken and green tea.
recommendations
When the menu is chosen and you decide to follow it, we suggest using the following tips that are essential 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 carbonated drinks with mineral water;
- We prepare only the freshest dishes every time;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly, not too much;
- If you have to eat at work, forget about the store; It is better to take fruits, curd or boiled chicken from home.
If you have given yourself some slack and eaten foods that are not desirable for a person trying to lose weight, we advise you to give yourself a fasting day. This should not be a fast, Because you will only create new stress for the body and can have the opposite effect in the form of extra pounds. Sit on kefir or fruit for a day, be sure to follow the regime in accordance with the main plan of your diet.