If you eat well (control the quality and quantity of your food intake) you will be able to lose weight well. Although 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
Adequate nutrition is incompatible with the following points:
- Uncontrolled food portions: the healthiest food will become the first enemy if you consume it in immeasurable quantities without following the regime.
- Constant stress that leads 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 losing weight. It helps the body to function properly and plays an important role in the metabolic process.
- Without counting calories. Healthy eating involves carefully counting the calories you consume each day; the excess will remain on your hips and belly.
- Neglecting breakfast. It is breakfast that strengthens the entire next day and will help the body to endure tirelessly until the second breakfast or lunch. In the morning it is necessary to eat a portion of complex carbohydrates, fiber and protein to supply yourself with energy and not look longingly at the bakery section of the supermarket.
- Lack of vegetables or low consumption of them. 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 adapt to your tastes.
- Lack of sleep. Doctors, nutritionists and athletes have shown that sleeping less than 7 hours causes the production of the hunger hormone and the amount of protein, responsible for normalizing appetite, decreases rapidly. Don't exhaust your body with lack of sleep, try to go to bed before midnight and get 7 hours of sleep.
Many women, if they eat right, hope 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
To have a beautiful figure, you need to figure out how to eat properly to lose weight effectively and what products to use. Having the right amount of proteins, fats, carbohydrates and vitamins will help the body achieve the desired result without stress.
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Foods rich in protein are essential for a "quality" body: they contribute to the formation of muscle cells. Its deficiency in the body leads to the formation of loose fat. It is necessary to consume 1 to 1. 3 grams of protein per day, for athletes the figure increases to 1. 5 g.
Products containing protein:
- White meat chicken, rabbit or turkey;
- Lamb, beef or young veal;
- low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Walnuts;
- Soy milk.
Fats
Fats are essential for all people. It is a mistake to believe that they are harmful or that they do not provide any benefit during weight loss. Its rejection leads to inadequate cell function 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 own purpose, so it is advisable to consume them in a proportion 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 sweet carbonated drinks, sugar, cakes and other gastronomic delicacies; They are what contribute to excess weight. Its harmfulness lies in its rapid decomposition, which only satisfies the feeling of hunger for a short period of time.
The advantage of complex carbohydrates is their structure. If 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 a day that contain complex carbohydrates:
- Durum wheat pasta or noodles;
- All legumes;
- All cereals are useful except semolina;
- Baked potato;
- 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, necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of satiety, but the main work of fiber occurs in the intestines. Fiber stimulates the formation and functioning of enzymes and actively helps during digestion.
It is recommended to take 20-35 grams a day. fiber, is present in the following products:
- Cocoa;
- Flax seeds;
- Apricots, figs;
- Saved;
- Rose hips, almonds;
- Rye bran and whole wheat bread.
vitamins
The purpose of vitamins is to participate in metabolic processes and help the body function correctly. To lose weight, a regular and balanced intake of different foods is necessary.
Lack of vitamins will lead to deterioration in health, metabolic disorders, weakened immunity and this will only harm your desire to lose weight.
What 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 meats.
Prohibited products
Get ready to abandon foods that are not beneficial, but only cause the accumulation of excess weight:
- Chips, everyone's favorite nuts with salt, crackers with seasonings, snacks;
- Popcorn;
- Prepared and instant food;
- Store baked goods, long shelf life;
- Mayonnaise (especially high fat);
- Prepared foods from the store (for example, fried fish or pies).
Diet
Additionally, when calculating the circuit, you can use the simple palm method:
- The daily protein intake should correspond to the volume of a palm (approximately 130 grams);
- The consumption of complex carbohydrates does not exceed 80-100 g;
- The amount of fat should not exceed 400 kcal;
- Vegetables and fruits that contain the maximum amount of fiber and vitamins in volume should be equal to two palms at a time.
When creating a menu for your daily life, we recommend that you take into account all the factors necessary for the healthy functioning of the body. The regimen is selected by a nutritionist or yourself, be sure to calculate your physical condition and weight.
Not even a doctor can say exactly how much weight can be lost with proper nutrition, it all depends on the individual characteristics of the body. Some will see results in a week, others will take longer, but all women 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, egg (can be quail), freshly squeezed fruit juice.
Second breakfasts:
- Medium fat yogurt, orange and 2 bananas;
- Pancakes with cottage cheese and milk;
- Low-fat cottage cheese with sour cream and apple.
Lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
- fish soup, fresh chopped vegetables, meat cutlets, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat and cocoa porridge.
Afternoon:
- A sandwich of whole wheat bread with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and juice;
- Yogurt and any seasonal fruit.
Dinners:
- Chicken cutlet, vegetables (if they are in season) green tea;
- Fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad with them), boiled chicken and green tea.
recommendations
When you choose the menu and decide to follow it, we suggest using the following tips that are 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 exclude alcohol from the diet;
- We reject preservatives;
- We replace sweet carbonated drinks with mineral water;
- We always prepare only fresh dishes;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and not excessively;
- If you have to eat at work, forget about the store, it is better to bring fruit, yogurt or boiled chicken from home.
If you have given yourself a little slack and have eaten foods that are not desirable for a person who is losing weight, we advise you to take a fasting day. This should not be fasting, as it will only create new stress for the body and can have the opposite effect in the form of extra pounds. Sit on kefir or fruit for a day, be sure to follow the regimen as in the main scheme of your diet.