If you eat right (control the quality and quantity of food intake), you can lose weight well. Although diets usually have a certain deadline and very few manage to maintain weight after such diets, proper nutrition is the key to having a beautiful and slim body for many years.
What not to do
Proper nutrition is incompatible with the following points:
- Uncontrolled food portions: The healthiest food will be your first enemy if you consume it in immeasurable quantities without complying with the regime.
- Constant stress leading to excess weight. To lose weight, try to avoid stressful situations and keep your nerves in order.
- Water restriction. It is not recommended to drink a lot of liquid, but water is still the main product of losing weight. It helps the body function properly and plays an important role in the metabolic process.
- There is no calorie counting. Healthy eating involves carefully counting the calories you consume per day; The excess will remain on your hips and abdomen.
- Neglecting breakfast. It is breakfast that builds the entire next day and will help the body endure without getting tired until the second breakfast or lunch. You should eat some complex carbohydrates, fiber and protein to fuel up in the morning and not look longingly at the bakery section at the supermarket.
- Lack or low consumption of vegetables. Raw or boiled vegetables are a source of many vitamins that will help you lose weight. There are so many of them that you will find the variety and type of vegetables to 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 the hunger hormone and the amount of protein responsible for normalizing appetite rapidly decreases. Don't tire your body with insomnia, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women who eat properly expect to quickly put their figure in order. It is useful to take 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 figure out how to eat properly, what products to use in order to lose weight effectively. Having the right amount of protein, fat, carbohydrates and vitamins will help the body achieve the desired result without stress.
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Protein-rich foods are necessary 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, and for athletes this figure increases to 1. 5 grams.
Products containing protein:
- White meat chicken, rabbit or turkey;
- Young lamb, veal or veal;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Hazelnut;
- Soy milk.
oils
Fats are necessary for every person. It is wrong to believe that these are harmful or have no benefit during weight loss. Their rejection leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable oils help you lose weight, but only when used correctly.
A person will need 30% of all calories consumed per day. It is important to know that vegetable oils cannot replace animal fats, each type has its own purpose, so it 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 of them harm our figure, while others help restore energy and achieve the necessary saturation with small portions of food.
Simple carbohydrates are found in unhealthy foods such as sweet sodas, candy, confectionery pastries and other gastronomic delights; these are the ones that contribute to excess weight. Their harmfulness lies in their rapid degradation, which satisfies the feeling of hunger only for a short time.
The advantage of complex carbohydrates is their structure. When you use 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 a day:
- Pasta or noodles from durum wheat;
- All legumes;
- All grains except semolina are beneficial;
- Baked potatoes;
- 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 proper functioning of the stomach and intestines occurs, 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 the real work of fiber takes place 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 is found in the following products:
- Cocoa;
- Flaxseed;
- Apricots, figs;
- Bran;
- Rosehip, 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, different foods need to be consumed regularly and in a balanced manner.
Vitamin deficiency will lead to deterioration of health, metabolic disorders, weakening of 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 medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited Products
Prepare to give up foods that are not useful, but only cause the accumulation of excess weight:
- Chips, everyone's favorite salted nuts, spicy crackers, snacks;
- Popcorn;
- Convenience and convenience food;
- Bakery products purchased from stores have a long shelf life;
- Mayonnaise (especially high fat content);
- Ready-made food from the store (for example, fried fish or pies).
Diet
You can also use the simple palm method when calculating the circuit:
- Daily protein intake should correspond to the volume of a palm (about 130 grams);
- Consumption of complex carbohydrates not 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 in the amount of two handfuls at a time.
We recommend that you take into account all the factors necessary for the healthy functioning of the body when creating the daily menu. The regime is chosen by a nutritionist or independently, be sure to calculate your physical condition and weight.
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 see results within a week, some take longer, but every woman can lose weight!
Menu examples
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- Battered fish, mashed potatoes, milk;
- Muesli with milk, eggs (can be quail), freshly squeezed juice.
Second breakfasts:
- Medium fat yoghurt, orange and 2 bananas;
- Pancakes with cottage cheese and milk;
- Low-fat cottage cheese with sour cream and apples.
Lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (zucchini and tomatoes), a glass of juice;
- Fish soup, freshly chopped vegetables, meat cutlets, a glass of fresh juice;
- Low-fat borscht, tomato and cheese spree, buckwheat porridge and cocoa.
Afternoons:
- A sandwich of whole grain bread with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and fruit juice;
- Yogurt and seasonal fruits.
Evening meals:
- Chicken cutlet, vegetables (if in season) green tea;
- Fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad from them), boiled chicken and green tea.
Suggestions
When you choose the menu and decide to implement it, we recommend that you use the following tips 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 eliminate alcohol from the diet;
- We reject the guardians;
- We replace sweet sodas with mineral water;
- We prepare only fresh meals every time;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly, not excessively;
- If you must eat at work, forget the store; It is better to take fruit, yoghurt or boiled chicken from home.
If you have slacked yourself a little and eaten foods that are unpleasant for a losing weight person, we advise you to give yourself a day of fasting. This fasting should not be, because you will only create a new stress for the body and can have the opposite effect in the form of extra weight. Eat kefir or fruit a day, be sure to adhere to the regime in the main scheme of your diet.