If you eat correctly (control the quality and quantity of food intake) you can lose weight well. Although diets usually have their deadlines and very few manage to keep the weight off after them, proper nutrition is the key to a beautiful, 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 immeasurable quantities without following the regime.
- Constant stress that causes excess weight. To lose weight, try to avoid stressful situations and keep your nerves in order.
- Water restriction. Drinking a lot of fluids is not recommended, but water is still the main product for weight loss. It helps the body to function properly and plays an important role in the metabolic process.
- No calorie counting. Eating healthy means carefully counting the calories you consume; Excess will remain on the hips and stomach.
- Skipping breakfast. It is a breakfast that sets the whole next day and will help the body to endure tirelessly until the second breakfast or lunch. In the morning you should eat a portion of complex carbohydrates, fiber and protein to provide energy and not look at the bakery section in the supermarket for a long time.
- Lack of vegetables or their low consumption. Raw or stewed vegetables are a storehouse of many vitamins that can help you lose weight. There are so many of them that you will find varieties and types of vegetables that suit your taste.
- lack of sleepDoctors, nutritionists and athletes have proven that sleeping less than 7 hours leads to the production of the hunger hormone and the amount of proteins responsible for normalizing appetite quickly decreases. Do not tire your body from lack of sleep, try to sleep before midnight and give yourself 7 hours of sleep.
Many women who eat right expect to quickly get in shape. It is worth taking a closer look at yourself and eliminating the reasons that prevent you from achieving your goal.
weight loss products
For a beautiful figure, you need to find out how to eat properly to effectively lose weight, what products to use. The right amount of proteins, fats, carbohydrates and vitamins for the body to achieve the desired result without stress.
Squirrels
Foods rich in proteins 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. It is necessary to receive 1-1. 3 grams of protein per day, for athletes this figure increases to 1. 5 g.
Products containing protein:
- white meat chicken, rabbit or turkey;
- young lamb, veal or beef;
- low-fat dairy products;
- Egg, preferably quail;
- cheese tofu;
- nut;
- Soy milk.
fats
Fats are essential for all humans. It is a mistake to believe that they are harmful or have no benefit in losing weight. Refusal of them leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable fats help you lose weight, but only if they are 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 purpose, so their consumption should be in the ratio of 30%/70%.
Products:
- olive oil (preferably cold pressed);
- fish oil
- herring, mackerel, salmon or trout;
- Dairy 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 to replenish energy and satiety needed with small portions of food.
Simple carbohydrates are found in unhealthy foods such as sweetened carbonated drinks, sugar, pastries and other gourmet foods - they are the ones that contribute to excess weight. Their harmfulness lies in their rapid breakdown, which only satisfies the feeling of hunger 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 you will not be hungry.
You can easily eat two servings a day of foods that contain complex carbohydrates:
- pasta or vermicelli from durum wheat;
- all legumes;
- All grains are useful except semolina;
- Baked potatoes;
- Products containing starch and sweet vegetables (canned peas or corn do not bring any benefits to the body).
Cellulose
Fiber will not fill you with energy, but thanks to it, the proper functioning of the stomach and intestines is formed, which is necessary for proper nutrition and the desire to lose weight. It creates bulk in the stomach and causes a feeling of fullness, but the main action of fiber occurs in the intestines. Fiber stimulates the formation and functioning of enzymes and actively aids digestion.
It is recommended to take 20-35 grams per day. Fiber, it is present in the following products:
- cocoa
- flax seeds;
- apricots, figs;
- bran;
- rose hips, almonds;
- Rye bran and whole grain bread.
vitamins
The purpose of vitamins is to participate in metabolic processes and help the body function properly. Regular and balanced intake of various foods is necessary to lose weight.
A lack of vitamins will lead to deterioration of health, metabolic disorders, weakening of immunity, and this will only harm your desire to lose weight.
What foods contain vitamins:
- herbs, fruits, vegetables;
- nuts and seeds;
- Cereals and cereals;
- dairy products with medium fat content;
- egg (quail or chicken);
- Fish and lean meat.
Prohibited products
Try to give up food that is not useful, but only provokes the accumulation of excess weight:
- Chips, everyone's favorite nuts with salt, crackers with spices, snacks;
- Popcorn
- Convenience and instant food;
- from baked goods, long shelf life;
- Mayonnaise (especially high fat content);
- Prepared food from the store (for example, fried fish or pies).
diet
Also, when calculating the circuit, you can use the simple palm method:
- Daily intake of protein should correspond to the volume of one palm (about 130 grams);
- consumption of complex carbohydrates no more than 80-100 g;
- The amount of fat should not exceed 400 kcal;
- Vegetables and fruits, which contain the maximum amount of fiber and vitamins, should be equal to two palms at a time.
When creating your daily menu, we recommend taking into account all the factors necessary for the healthy functioning of the body. The regimen is chosen 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 need more time, but every woman can lose weight!
Examples of menus
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- ground fish, mashed potatoes, milk;
- Muesli with milk, egg (can be quail), freshly squeezed fruit juice.
Second breakfast:
- medium 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, a piece of meat, a glass of fresh juice;
- Low-fat borscht, tomato and cheese sauce, buckwheat porridge and cocoa.
Afternoon:
- a whole grain bread sandwich with cheese and a glass of milk;
- tomato salad mixed with low-fat sour cream and juice;
- Yogurt and any seasonal fruit.
Dinners:
- chicken meat, 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
When the menu is selected and you decide to stick to 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 refuse preservatives;
- We replace sweet carbonated drinks with mineral water;
- We prepare only new dishes every time;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and not excessively;
- If you have to eat at work, forget the store, it is better to take fruit, yogurt or boiled chicken from home.
If you've indulged yourself and eaten junk food for weight loss, I recommend giving yourself a fasting day. It should not be fasting, because you will only create new stress on the body and may have the opposite effect in the form of extra pounds. Stand on kefir or fruit for a day, be sure to follow the regime as in the main scheme of your diet.