If you eat well (control the quality and quantity of food consumed) you can lose weight well. While diets usually have their deadlines and very few manage to maintain weight after them, proper nutrition is the key to a beautiful and slim figure for many years.
What not to do
Proper nutrition is incompatible with the following points:
- Uncontrolled portions of food: the healthiest food will become the first enemy if you consume it in huge quantities without following the regime.
- Constant stress leading to excess weight. To lose weight, try to avoid stressful situations and put your nerves in order.
- Water restriction. It is not recommended to drink a lot of liquids, but water is still the main product for weight loss. It helps the body function properly and plays an important role in the metabolic process.
- No calorie counting. A healthy diet involves accurately counting the calories you consume every day; the excess will remain on the hips and belly.
- Neglect breakfast. It is breakfast that builds the entire next day and will help the body to tirelessly endure until the second breakfast or lunch. In the morning you need to eat a portion of complex carbohydrates, fiber and protein to stock up on energy and not look longingly at the bakery section of the supermarket.
- Lack of vegetables or their poor consumption. Raw or stewed 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 taste.
- Lack of sleep. Doctors, nutritionists and athletes have proven 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 exhaust your body with lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women, eating well, expect to quickly put their figure in order. 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 understand how to eat properly to effectively lose weight, 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. 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 the figure increases to 1. 5 g.
Products containing proteins:
- White meat of chicken, rabbit or turkey;
- Lamb, veal or young beef;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Peanuts;
- Soya milk.
Fats
Fats are essential for every person. It is a mistake to believe that they are harmful or have no benefit during weight loss. Their rejection leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable fats help you lose weight, but only if 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 function, therefore they should be consumed in a proportion of 30%/70%.
Products:
- Olive oil (preferably cold pressed);
- Fish fat;
- Herring, mackerel, salmon or trout;
- Milk fats are 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 carbonated sweet drinks, sugar, confectionery and other gastronomic delights - it is they who contribute to excess weight. Their harmfulness lies in their rapid exhaustion, which only satisfies the feeling of hunger for a short time.
The advantage of complex carbohydrates is their structure. 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:
- Durum wheat pasta or vermicelli;
- All legumes;
- All cereals are useful except semolina;
- Baked potatoes;
- Products containing starch and sweet vegetables (canned peas or corn do not bring any benefit to the body).
Cellulose
Fiber will not replenish energy, but thanks to it, the correct 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 causes a feeling of fullness, but the main work of fiber takes place in the intestine. Fiber stimulates the formation and functioning of enzymes and actively helps during digestion.
We recommend taking 20-35 grams per day. fiber, is present in the following products:
- Cocoa;
- Flax seed;
- 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 you need a regular and balanced intake of different foods.
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:
- Vegetables, fruits, greens;
- Nuts and seeds;
- Cereals and grains;
- Medium-fat dairy products;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Be prepared to give up foods that are not beneficial, but only cause the accumulation of excess weight:
- Chips, everyone's favorite salted nuts, crackers with toppings, snacks;
- Popcorn;
- Convenience and instant food;
- Baked goods from stores, long shelf life;
- Mayonnaise (especially high in fat);
- Prepared foods from the store (e. g. fried fish or quiches).
Diet
Also, when calculating the circuit, you can use the simple palm method:
- The daily protein intake should correspond to the volume of a palm (about 130 grams);
- Consumption of complex carbohydrates no more than 80-100 g;
- The amount of fat must not exceed 400 kcal;
- Fruits and vegetables 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 every day, 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 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 examples
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- Fish in batter, mashed potatoes, milk;
- Muesli with milk, eggs (can be quail), freshly squeezed fruit juice.
Second breakfasts:
- Medium yogurt, orange and 2 bananas;
- Pancakes with ricotta and milk;
- Low-fat cottage cheese with sour cream and an apple.
Lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
- Fish soup, chopped fresh vegetables, meat chops, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoons:
- A wholemeal bread sandwich with cheese and a glass of milk;
- Tomato salad dressed with sour cream and low-fat juice;
- Yogurt and all seasonal fruit.
Dinners:
- Chicken chop, vegetables (if in season) green tea;
- Fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad from it), boiled chicken and green tea.
Recommendations
Once you have chosen the menu and decide to follow it, we suggest using the following advice necessary for success.
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 reject preservatives;
- We replace carbonated sweet drinks with mineral water;
- We prepare only fresh dishes every time;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and not excessively;
- If you have to eat at work, forget about the shop, it's better to bring fruit, yogurt or boiled chicken from home.
If you have relaxed and eaten foods that are not desirable for a person losing weight, we recommend giving yourself a fasting day. This should not be fasting, as you will only 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 adhere to the regime as in the main scheme of your diet.