If you eat properly (control the quality and quantity of food eaten) you can lose weight well. While diets often have a time limit and very few people are able to maintain their weight beyond that time limit, proper nutrition is the key to having a beautiful, slim figure for many years.
What not to do
Proper nutrition is incompatible with the following points:
- Uncontrolled diet: the healthiest food will become the first enemy if you consume it in endless quantities without adhering to the regimen.
- Constant stress leads to being overweight. To lose weight, try to avoid stressful situations and calm your nerves.
- Limit water. You should not drink a lot of water, but water is still the main product for weight loss. It helps the body function normally and plays an important role in metabolism.
- No calories counted. Healthy eating involves carefully calculating the number of calories you consume each day; Excess calories will remain in your hips and abdomen.
- Neglect breakfast. It is the breakfast that builds the entire next day and will help the body to endure without fatigue until the second breakfast or lunch. In the morning, you need to eat a portion of complex carbohydrates, fiber and protein to reserve energy and not bother looking at the pastry counter in the supermarket.
- Lack of vegetables or low consumption of vegetables. Raw or stewed vegetables are a storehouse of vitamins that help you lose weight. There are so many varieties of vegetables that you will find many types and varieties to suit your taste.
- Sleepless. Doctors, nutritionists and athletes have proven that sleeping less than 7 hours leads to a rapid decrease in the production of hunger hormones and the amount of protein that helps normalize appetite. Don't be exhausted from lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women who eat properly want to quickly get back in shape. You should take a closer look at yourself and eliminate the reasons that prevent you from achieving your goals.
Weight loss product
To have a beautiful body, you need to find a reasonable diet to lose weight effectively and what products to use. Sufficient intake of proteins, fats, carbohydrates and vitamins will help the body achieve the desired results without stress.
Squirrel
Foods rich in protein 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 this 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;
- Cheese tofu;
- Nuts;
- Soymilk.
Fat
Fat is essential for every person. It is a mistake to think that they are harmful or have no benefit in the weight loss process. Refusal of them leads to improper cell functioning and poor absorption of many vitamins.
Vegetable fats help you lose weight but only if they are used properly.
A person will need 30% of the total calories consumed per day. It is important to know that vegetable fat cannot replace animal fat, each type has its own purpose so it should be consumed in a ratio of 30%/70%.
Products:
- Olive oil (preferably cold pressed);
- Fish fat;
- 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 saturation with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sweetened carbonated drinks, sugar, candy and other tasty treats - they are what contribute to weight gain. Their harmful effects lie in the fact that they spoil quickly, only satisfying hunger for a short 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 a day that contain complex carbohydrates:
- Pasta or vermicelli made from durum wheat;
- All beans;
- All grains are useful except semolina;
- Baked potato;
- The product contains starch and sweet vegetables (canned peas or corn do not bring any benefit to the body).
Cellulose
Fiber will not add energy, but thanks to it, the stomach and intestines function normally, which is necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of fullness, but fiber's main work takes place in the intestines. Fiber stimulates the formation and activity of enzymes and actively supports the digestive process.
It is recommended to take 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 grain bread.
Vitamin
The purpose of vitamins is to participate in metabolism and help the body function well. To lose weight, you need to eat regularly and balance different foods.
Vitamin deficiency will lead to poor health, metabolic disorders, weakened immunity, and this will only harm your desire to lose weight.
Which foods contain vitamins:
- Green vegetables, fruits, vegetables;
- Nuts and seeds;
- Grains and cereals;
- dairy products with medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Set yourself a habit of giving up foods that are not beneficial but only cause excess fat accumulation:
- Chips, everyone's favorite nuts with salt, crackers with spices, snacks;
- Popcorn;
- Convenient and ready-to-eat foods;
- Baked goods from the store, long shelf life;
- Mayonnaise (especially high fat content);
- Ready-made foods from the store (e. g. fried fish or pies).
Diet
Also, when calculating the circuit, you can use the simple brush method:
- Daily protein intake should correspond to the volume of one palm (about 130 grams);
- Consume complex carbohydrates no more than 80-100 g;
- The amount of fat should not exceed 400 kcal;
- Vegetables and fruits contain the maximum amount of fiber and vitamins in volume, which should be the size of two palms at a time.
When creating a daily menu, we recommend taking into account all the elements necessary for the healthy functioning of the body. The regimen is chosen by a nutritionist or independently, remember 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 your 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;
- Breaded fish, mashed potatoes, milk;
- Muesli with milk, eggs (can be quail), fresh 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, chopped fresh vegetables, minced meat, a glass of fresh juice;
- Low-fat borscht, tomato and zrazy cheese, buckwheat porridge and cocoa.
Afternoon:
- A whole-grain sandwich with cheese and a glass of milk;
- Tomato salad with low-fat sour cream and juice;
- Yogurt and any seasonal fruit.
Dinner:
- Chop chicken, vegetables (if in season) and green tea;
- Fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad), boiled chicken and green tea.
Recommendations
Once the menu is chosen and you decide to follow it, we recommend that you use the following essential tips 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 the diet;
- 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 don't overeat;
- If you have to eat at work, forget about the store, it's better to bring fruit, yogurt or boiled chicken from home.
If you have been feeding yourself lazy foods and eating foods that are not desirable for someone who is losing weight, we recommend giving yourself a fasting day. You should not fast because you will only create new stress on your body and may have the opposite effect of gaining more weight. Sitting down to eat kefir or fruit for a day, be sure to adhere to the same regimen as in your main diet.