Once we determine that we have extra pounds, we start looking for ways to get rid of them. Various diets, fitness, morning running are used. But perhaps for a start it is worth considering the reasons for the appearance of excess weight. In this article, we will explain in detail what is a proper diet for weight loss.
Can you lose weight if you eat properly?
Proper nutrition plays a major role in metabolism. We need to understand which foods have a positive effect on our body, how to make a rational menu and how a healthy diet and weight loss are related!
Proper diet for weight loss at home is the basis. Even with the most intense physical activities, without proper nutrition, you will not be able to lose weight effectively and build muscle mass.
Many can argue that it all depends on the type of metabolism in each person. Someone can bite even a kilo of nails (just kidding), and some will get one bun back soon. We hasten to note that the physical possibilities are not limitless, in the end patience will run out. And then you will be upset not only by excess weight, but also problems with the stomach tract, pressure, heart, joints. People noticed this a long time ago and summed it up with the proverb that "a glutton with his teeth digs his own grave".
Skeptics may argue that today it is difficult to maintain a healthy diet for weight loss because there are few natural products. Have patience, analyze your menu, get rid of unhealthy foods, especially those called "fast carbs".
These include:
- sweet pastries;
- chocolate;
- carbonated drinks;
- bakery products made from wheat flour; starchy foods;
- mayonnaise, ketchup and other sauces.
To lose weight at home with a proper diet, you need to not only edit the menu, but also count the number of calories you eat, remembering that you need to eat less than you consume. Healthy food should consist of a
balanced amount of protein, fat, carbohydrates, minerals and vitamins. To achieve results and lose weight, you will always need to adhere to a balanced diet. Finally, it is likely that many have noticed that after any diet, parts of the lost weight return quickly if you continue to eat as before weight loss.
It's hard to do this in a day or even a week. Therefore, gradually abandon the listed products: eat potatoes every other day, allow yourself a bun or cake no more than twice a week, follow the rule that you need to get up hungry from the table.
Principles of good nutrition
Weight loss is not only affected by a balanced diet, but also by how psychologically adapted a person is, how many high-quality products he uses, whether he adheres to a diet and culture. Here we have highlighted the basic principles of a proper diet for weight loss, observing which you will easily adjust the work of your body in the right way.
Remembering what will help you get rid of wrinkles!
- Balanced menu.
The body needs 25 grams of fat and 35 grams of protein a day. Carbohydrates should make up half of the diet, and they can’t be cookies. Everyone can achieve a balanced diet at home. Create a menu for the week so you can plan the groceries you need in advance. So, you can easily follow all the described principles.
- Enough fruits and vegetables.
Keep in mind that there should be more vegetables, so you need to replenish your body with fiber and vitamins. And of the fruits, give preference to pineapple and citrus fruits, because they have less sucrose.
- Establish a drinking regime.
Since 80% of our body has water, lack of fluid has a bad effect not only on metabolic processes, but also causes skin aging, wrinkles, and digestive problems. Of course, we are talking about ordinary water. The daily intake is 10 glasses, or almost two liters. Green tea, dried fruit compotes, fresh juices will help you become lean.
- Correct product combination.
It is not necessary to switch to separate feeding. Just try to combine products wisely. For example, pickled vegetables cannot be eaten with meat, and potatoes with bread. This approach removes calcium from the bones and promotes the formation of kidney stones. A balanced diet is the key to success!
- Discard the semi-finished products.
They contain a lot of preservatives, which are certainly carcinogens that destroy our health.
- Don't eat after 6pm.
If you work long hours, don't eat after seven. Chew food thoroughly without interruption due to calls, watching television or reading newspapers.
- Reduce alcohol consumption, especially beer and liqueurs.
- Reduce the list of fried foods on your menu.
with steamed or stewed. It is desirable that the vegetables are processed briefly during cooking and retain their useful substances.
- Replace the large plate with a small one to visually deceive the body.
We also recommend that you introduce the concept of fractional nutrition into your life, ie. eat in small meals every 2-3 hours.
- Visit supermarkets full of bellies so you don't buy a lot of sweets or excess food.
- Get up from the table feeling a little hungry.
The feeling of fullness will appear in 10 minutes, but overeating will do the body a disservice.
- Schedule fasting days at least once a week.
- Don't forget about physical activities (fitness, dancing, yoga, swimming, running).
- Fractional diet for weight loss.Ideally, eat 6-8 times a day, while consuming as many calories as before. They. Divide your lunch into 2 portions and eat it 2 hours apart. This will be the perfect schedule for your body.
How much food can you eat per day?
Expert opinions are unanimous: in order not to gain weight, you need to eat five times a day. Match the serving size with the palm of your hand - there should be food on the plate that only fits on two palms. The third part of the dish is a piece of meat or fish. Fill two thirds with vegetables. Bread can be eaten for a maximum of 35 grams. Chocolate, honey or dried fruit should not weigh more than 25 grams.
The proper nutrition menu looks like this:
- For breakfast, cook porridge in water, the best option is oatmeal or buckwheat. It is undesirable to add a lot of salt or sugar, you can replace them with fresh fruit.
- For the second breakfast (snack) eat fermented dairy products, fruits and vegetables. To keep the menu from looking monotonous, change the fruit every other day.
- You should prepare one of the dishes for lunch: first or second. Eat soup today and fish with vegetable salad tomorrow. Lean meat has been replaced by seafood and fish.
- Only vegetables and kefir or low-fat yogurt are allowed for afternoon tea. The body at this time begins to slowly prepare for rest, so you should not burden it.
- For dinner, prepare a light salad of fresh vegetables (excluding peas) and a slice of cooked fish (up to 150 g), in extreme cases you can eat 100 grams of white chicken.
- Don't forget to drink enough water during the day.
It seems that holding such a menu will make you hungry. But that is not the case. In fact, a balanced diet will give the body all the nutrients it needs. Nutritionists advise you to eat something that is not on the menu every week in order to be a little happy.
To prepare a delicious meal, use different spices of natural origin instead of salt.
Recommended foods for a healthy diet
Not surprisingly, you'll find the ones you like on the list of useful products. If you find the ones you absolutely don’t like or can’t stand, don’t add them to your diet. Finally, the aesthetic perception of food plays an important role in proper nutrition. The benefits of consuming food will be provided by the body naturally perceived.
So, "slow" carbohydrates that saturate the body, but do not affect the appearance of excess weight:
- cereals (buckwheat, unpolished rice, oatmeal, millet);
- whole wheat pasta;
- yeast-free bread (rye, bran);
- baked potatoes.
This food is eaten for breakfast to avoid hunger and snacking throughout the day. Don’t think that giving up your morning meal will help you lose weight faster. In fact, you have to recharge your batteries all day. And a hearty dinner will get you back to the starting point. Therefore, a breakfast with fiber, carbohydrates and protein will help you stay in shape. The ideal option is not on the run, but an hour after waking up. A hearty breakfast is one of the most important rules of a healthy diet.
Even high school students know that proteins are involved in building all the muscles in the body. Therefore, it cannot be excluded from the diet. It is suitable for snacks because it saturates the body with amino acids, the presence of which helps it to function normally. Proteins are found in this food:
- seafood and fish;
- lean meat (beef, chicken, turkey, rabbit);
- egg white;
- low-fat cheese (up to 30%);
- non-fat dairy products.
Used for menus, in combination with fiber-rich vegetables. With serious mental or physical effort, protein should be present on the menu at least twice a day. For example, daily consumption of fish and seafood helps to regenerate nerve cells and serves as a preventive measure against heart disease.
Most ignorant people think that fats are harmful. This is because the words “fat” and “obesity” are the same roots. U. S. nutritionists conducted a study and found that when excess body fat accounted for nearly half of the calories consumed, the number of overweight people was small - about 14%. But after the whole world learned about the dangers of fats and began to eliminate them from the diet, the percentage of obesity rose sharply to the level of 35. It turned out that women who eat fat with a proper diet normalized their weight in the same way as those beauties who gave upfat at 90%.
Fatty acids act as a building material for cells and are needed for the full functioning of all organs. Therefore, the list includes:
- olive oil;
- corn oil;
- sunflower oil;
- nuts;
- avocado;
- nuts;
- seed;
- dark chocolate.
The daily dose of fat varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Remember that fresh vegetables are much healthier than pickles. Moreover, the choice is wide - from radishes to asparagus grains. It is not recommended to eat canned corn and green peas, because they contain "fast" carbohydrates.
Fruit cannot be considered a light food because it contains a large amount of fructose. Make a menu in such a way that they are digested at the latest in those hours of the day.
Candy will have to be abandoned. If it is difficult to replace it with honey, dried apricots, raisins. Keep in mind that green tea with ginger speeds up metabolic processes and promotes weight loss.
We reject harmful products!
The principles and menus of a proper weight loss diet imply certain restrictions on the products. This list is not very long. It contains mainly those products that advertising imposes on us. But no matter how sweet the compliments are, they shouldn’t put you on the hook. Basically, our grandmothers could easily do without them. True, they were lucky that products in the last century were not so intrusively advertised, and they hadn’t even heard of preservatives labeled E.
Switching foods that interfere with weight loss from the healthy eating menu:
- salty nuts and chips;
- packaged instant food (mashed potatoes, noodles, cereals, soups);
- all products containing monosodium glutamate (sausages, sausages, smoked meats);
- mayonnaise;
- sweet fruit drinks with gas;
- bakery products and dairy products with a long shelf life;
- fried fish and pies;
- cakes, pastries, muffins, sweets;
- fast food;
- alcoholic beverages;
- unnatural spices.
They have no nutrients. But they can harm the liver, kidneys, stomach. Apart from not being able to be consumed with proper food, they are undesirable for any of us. An exception for nutritionists is a glass of dry red wine (once a day) to speed up carbohydrate absorption.
How to reduce appetite while losing weight?
Increased appetite indicates that a person has impaired carbohydrate metabolism, which is the reason for being overweight. This is facilitated by stress, overwork, lack of physical activity and poor nutrition. To reduce hunger, consider the recommendations:
- Nutritionists recommend drinking 200 milliliters of water a quarter of an hour before a meal. It can be acidified with lemon juice.
- Avoid spices and salt or use them to a minimum.
- Satisfy your appetite with low-fat fruits, vegetables and dairy products.
- Drink no more than one cup of coffee a day.
- Chew food at least ten times.
- Eat low-calorie vegetable soups.
- Green tea should be the main drink after water.
- Sprouted wheat not only helps get rid of unnecessary toxins, but also prevents the aging of the body.
- Don't eat in front of a computer or TV, because the brain can't control the feeling of fullness.
- Practice aromatherapy to reduce hunger.
- Kill your appetite by exercising, walking in the fresh air, doing what you love.
- Eat small meals 5-6 times a day.
- Don't take unnecessary vitamins and supplements, a proper diet for weight loss contains everything you need.
- Place portions in small plates, preferably blue. Scientists have proven that blue dishes suppress hunger, and red ignites.
- Drink herbal tea or a glass of milk in slow sips before bed to calm your evening appetite.
- Traditional medicine suggests reducing hunger with a decoction of flax. It can be eaten twelve days in a row.
- Grapefruit is considered a leader among fruits that helps to forget about appetite for a while.
Reviews suggest that using a proper diet in practice helps in weight loss. We hope that a sensible approach to your health and a balanced diet will help make your dreams of a slim figure come true!