Fast snacks, fast food and an unbalanced diet destroy your figure. The body suffers from poor eating habits and stores fat to conserve energy. This is how extra pounds appear. Today we will tell you how to eat to lose weight.
Basic principles of proper nutrition
The main principle of a proper diet is to maintain a balance between the consumption of protein, fat and carbohydrates. On average, the total number of calories consumed per day is 2000. Of these, 45-65% are carbohydrates, 20-35% fat and 10-35% protein. With such a system, the body receives all the nutrients in the right doses.
In addition to protein, fat and carbohydrates, you need to add fiber and foods to the menu that contain vitamins and minerals that the body needs for life.
In addition to maintaining the balance between minerals, it is necessary to control the amount of calories consumed. Eliminate unhealthy foods from your diet: high-fat foods, flour products, fast foods, sweets, fizzy drinks. Reduce the amount of salt in your diet to a minimum. The fact is that salt retains fluid in the body - this leads to edema.
The restrictions also apply to the portion size - 250-300 grams. In this case, it is necessary to eat broken - it is recommended to eat every 2-3 hours.
In addition to food, do not forget that you need to drink 2 liters of fluid every day. Water cleanses the body of toxins and removes harmful substances.
The table below contains foods that are allowed and forbidden for weight loss.
| Products allowed for weight loss | Products banned for weight loss | Food to be restricted |
| Vegetables | Food and drink with high sugar | red meat |
| Fruits | Flour products | Butter |
| Cereals | Semi-finished products | Vegetable oil |
| Cereals | Fast food | white rice |
| Milk products | Candy | white bread |
| Fish | Bakery products | Potato |
| Lean meat (chicken, turkey) | Smoked meat | Dried fruit |
| Whole wheat bread | Canned food | |
| Eggs | Mayonnaise | |
| Legumes | ||
| Nuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let's discover the most popular myth: there are no special foods that can help you lose weight.
Weight loss will be followed by calories burning. At the same time, it doesn’t matter so much which products you get your energy from. If you eat a lot, you can be better on a strict diet with chicken breast and buckwheat.
There is no food with a negative calorie content, for the processing of which the body consumes more energy than it receives. These are usually considered cucumbers, celery and cabbage. In reality, the body spends about 30% of its energy value on processing any product.
Why the child is not functioning
Don't be fooled by the criticism of the "most effective diet" All popular diet systems for weight loss are based on reducing daily calorie intake. In some cases, for example, when limiting carbohydrates, weight may be reduced due to fluid loss, but this effect is short-lived.
The main reasons why a child is ineffective:
- Refusal to eat leads to a slowdown in metabolism.
- Diet will not add strength and muscle mass to you, but will only lead to exhaustion of the body.
- Express diets "lean by 10 kg in two days" - only fluid loss.
- A diet that has helped others may not be right for you.
- Everything in the body is arranged very individually, so a wrongly chosen food system can seriously harm your health.
How to plan the right diet for weight loss
For proper weight loss you need to carefully consider your diet. Try to eat at the same time every day. Make a schedule, include all meals, even snacks, and stick to it. Try not to skip breakfast. You don’t feel hungry in the morning, but breakfast is an important ritual, thanks to which the body is energized for the whole day.
Don’t ignore your hunger. With a lack of food, the body begins to store fat. As soon as you feel the need for food, eat a small snack - eat an apple or drink a glass of kefir.
In addition to all meals, include daily exercise in your schedule. Plan your day so that you do not exercise on a full stomach or, conversely, do not eat after exercise.
If you are constantly thinking about a piece of chocolate during your diet, eat it slowly as well. Just keep yourself under control and keep in mind that all the calories burned will need to be burned.
The ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is best to steam, cook or bake. Food fried in fat or refined sunflower oil is forbidden. Flaxseed or olive oil is a good alternative.
The ideal breakfast menu consists of complex carbohydrates, a small amount of protein and a small portion of fruit. You can eat vegetables or dairy products for lunch. A healthy lunch is lean meat (chicken or turkey), vegetables and complex carbohydrates.
As an afternoon snack, we advise you to snack on something with vegetables or cottage cheese. For dinner - proteins and vegetables. That being said, try not to eat a lot of potatoes, corn, beets and carrots. These vegetables raise blood sugar levels. Before going to bed, eat a portion of cottage cheese or drink a glass of kefir. This will quench your hunger and help you fall asleep quickly.
We recommend nuts and vegetables for snacks during the day. If you are feeling really hungry and still far from your next meal, take whole grain bread and put sliced avocado on it. This dish contains healthy fats and carbohydrates from which you will not gain weight. You can also eat a handful of almonds if you don’t feel like eating too much.
Nutrition tips
First of all, the diet should be balanced - it is necessary to respect the amount of protein, fat and carbohydrates, while not exceeding the daily calorie intake.
Nutritionists recommend keeping a food diary in which you can write down everything you eat during the day. This control will help you avoid falling on forbidden foods.
Drink a glass of warm water with lemon half an hour before the first meal. This will speed up your metabolism.
Remember that while losing pounds, you should not feel bad. Don’t push yourself into strict frameworks. Proper nutrition does not harm the body and helps maintain a healthy lifestyle.
Testimonials
"I consider the result a set of achievements: diet and composition, as well as physical condition. Now I deal with broken meals (4-5 times a day), with small portions, I gave up unhealthy foods. Now there are no canned and fried foods in my diet, bread products (I only eat cereals), salt, sugar and sauces. I am already used to such food and I am comfortable with it. True, it’s still hard to give up candy, so I still eat it sometimes, but without fanaticism. "
"Diet is torture for me. It is difficult for me to control my diet, the weight loss process is very difficult for me. I couldn’t lose weight for a long time and decided to go to the gym. I learned a lot about a healthy lifestyle and realized that you shouldn’t be exhausted by a complicated diet. Proper nutrition has become a way of life for me. I lost weight, slept well and looked great. "
"I have been on a diet for a very long time. In time, they stopped helping me. Somehow I decided to change my lifestyle and consult with professionals. Fitness trainers recommended starting a healthy diet and exercising regularly at the gym. I feel great, there is a kind of lightness in my body. I am very pleased with the result. "
Proper nutrition is a great way to lose weight without harm to health.