If you eat right (control the quality and quantity of food) you can lose weight. Diets usually have their deadlines, and although it is very little to maintain weight after them, proper nutrition is the key to a beautiful, slim figure for many years.
What not to do
Proper nutrition is not compatible with the following points:
- Uncontrolled portions of food: if you eat excessive amounts without observing the regime, the most healthy food becomes the first enemy.
- Constant stress that leads to excess weight. To lose weight, avoid stressful situations and try to calm your nerves.
- Water restriction. Drinking a lot of fluids is not recommended, but water is still a staple for weight loss. It helps the body to function properly and plays an important role in the metabolic process.
- No calorie counting. Eating well involves carefully counting your daily calorie intake; the excess stays in your hips and stomach.
- Skipping breakfast. It is a breakfast that completes the next day and helps the body not to be tired until the second breakfast or lunch. Eat a portion of complex carbohydrates, fiber, and protein to build energy so you don't crave the bakery section of the supermarket in the morning.
- Lack of vegetables or low consumption of them. Raw or cooked vegetables are a storehouse of many vitamins that can help you lose weight. There are so many of them that you can find varieties and types 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 formation of the hunger hormone and the amount of protein that is responsible for the normalization of appetite will decrease rapidly. Don't make your body tired due to lack of sleep, try to sleep before midnight and try to get 7 hours of sleep.
Many women, eating right, expect to get their figure in order quickly. It is better to take a closer look at yourself and eliminate the reasons that 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 helps the body achieve the desired results without stress.
Squirrels
Foods rich in protein are very important for a "quality" body: they contribute to the formation of muscle cells. Their lack in the body leads to the formation of loose fat. It is necessary to consume 1-1, 3 grams of protein per day, for athletes this indicator increases to 1, 5 g.
Foods that contain protein:
- White meat chicken, rabbit or turkey;
- young lamb, veal or beef;
- low-fat dairy products;
- eggs, preferably quail;
- Tofu cheese;
- Nuts;
- Soy milk.
Fats
Fats are essential for everyone. It is a mistake to believe that they are harmful or useless during weight loss. Avoiding them leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable oils can help with weight loss, but only if they are used correctly.
A person needs 30% of all 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%.
Products:
- olive oil (best cold pressed);
- Fish oil;
- herring, mackerel, salmon or trout;
- Dairy fats are found in fermented baked milk, butter or cream;
- Nuts and seeds.
carbohydrates
There are simple and complex carbohydrates. Some are harmful to our figure, while others help us fill up energy and get the satiety we need with small portions of food.
Simple carbohydrates are found in unhealthy foods such as sugary sodas, sugar, pastries and other gourmet delights - they contribute to weight gain. Their harmfulness is that they quickly break down, satisfying the feeling of hunger only 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 a day of foods that contain complex carbohydrates:
- durum wheat pasta or vermicelli;
- All beans;
- Everything is useful, except for cereal;
- baked potatoes;
- Foods containing starch and sweet vegetables (canned beans or corn do not do the body any good).
Cellulose
Fiber does not fill with energy, but thanks to it, the normal functioning of the stomach and intestines is established, which is necessary for proper nutrition and the desire to lose weight. It creates bulk in the stomach and creates a feeling of fullness, but the main work of fiber occurs in the intestines. Fiber stimulates the formation and activity of enzymes and actively aids in digestion.
It is recommended to take 20-35 grams per day. fiber, which is found in the following foods:
- cocoa;
- flax seeds;
- Apricots, figs;
- bran;
- dog, almond;
- Rye bran and whole wheat bread.
Vitamins
The purpose of vitamins is to participate in metabolic processes and help the body function properly. To lose weight, you need to eat a variety of foods regularly and in a balanced way.
Lack of vitamins leads to poor health, metabolic disorders, weakened immunity, and this will only harm your desire to lose weight.
What foods contain vitamins:
- Vegetables, fruits, vegetables;
- Nuts and seeds;
- grains and cereals;
- dairy products with moderate fat;
- eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Be prepared to give up unhealthy, weight-gaining foods:
- Chips, everyone's favorite nuts with salt, crackers and spices, snacks;
- popcorn;
- Convenience and fast food;
- Baked goods from stores, long shelf life;
- mayonnaise (especially high fat);
- Ready meals from the store (for example, fried fish or pies).
Diet
Also, when calculating the scheme, you can use the simple palm method:
- Daily consumption of protein should correspond to the size of one palm (about 130 grams);
- Consumption of complex carbohydrates is not more than 80-100 g;
- The amount of fat should not exceed 400 kcal;
- Fruits and vegetables containing maximum fiber and vitamins should be equal to two palms at a time.
When creating a menu for each day, we recommend taking into account all the factors necessary for the healthy functioning of the body. The regimen is selected by a nutritionist or independently, calculate your physical condition and weight.
Even a doctor can't say 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, others take longer, but every woman can lose weight!
Menu examples
Morning:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- Minced fish, mashed potatoes, milk;
- muesli with milk, eggs (maybe quail), freshly squeezed fruit juice.
Second breakfast:
- Mid-fat yogurt, 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 (pumpkin and tomato), a glass of juice;
- Fish soup, fresh chopped vegetables, meat cutlet, a glass of fresh juice;
- Low-fat borscht, tomato and cheese sauce, buckwheat porridge and cocoa.
In the afternoon:
- whole wheat bread sandwich with cheese and a glass of milk;
- tomato salad seasoned with low-fat sour cream and juice;
- Yogurt and various seasonal fruits.
Dinners:
- chicken, vegetables (if in season) green tea;
- Fish cutlet, Greek salad and milk;
- Cooked vegetables (you can use them to make a salad), cooked chicken and green tea.
Suggestions
When the menu is selected and you decide to follow it, we recommend using the following tips, which are necessary for a positive result.
Principles of eating behavior:
- We eat at least three times a day (ideally 5);
- We use a variety of products;
- We completely exclude alcohol from the diet;
- We avoid preservatives;
- We replace sweet carbonated drinks with mineral water;
- We always prepare only fresh food;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and not excessively;
- If you have to eat at work, forget the grocery store, it's better to get fruit, yogurt or baked chicken at home.
If you have indulged yourself and eaten foods that a person who is losing weight does not like, then we advise you to give yourself a day of fasting. This should not be a fast, because you will only create new stress for the body and can give the opposite result in the form of extra pounds. Sit on kefir or fruit for a day, do not forget to follow the same regime as in the main scheme of your diet.