If you eat right (control the quality and quantity of food intake), you can 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, slim figure for many years.
What not to do
Proper nutrition is incompatible with the following points:
- Uncontrollable portions of food: the healthiest food becomes the first enemy if you consume it in excessive quantities without following the regime.
- Constant stress that leads to overweight. To lose weight, try to avoid stressful situations and get your nerves in order.
- Water restriction. It is not recommended to drink a lot of fluids, 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.
- No calorie counting. A healthy diet involves carefully counting the calories you consume per day; excess will remain on the hips and stomach.
- Neglect breakfast. It's a breakfast that builds up the whole following day and will help your body persevere without fatigue until another 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 in the supermarket.
- Lack of vegetables or low consumption of them. Raw or cooked vegetables are a storehouse of many vitamins that will 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 sleep. It has been proven by doctors, nutritionists and athletes that less than 7 hours of sleep leads to the production of the hunger hormone and the amount of protein, which is responsible for a normal appetite, decreases rapidly. Do not tire your body with lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women who eat right expect to get their figure in order. It is worth examining 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 right to lose weight effectively, what products to use. Having the right amount of proteins, fats, carbohydrates and vitamins will help your body achieve the desired results without stress.
Squirrels
Protein-rich foods are necessary for a "quality" body: they contribute to the formation of muscle cells. Their lack in the body leads to the formation of free fat. You need to consume 1-1. 3 grams of protein per day; for athletes, the figure increases to 1. 5 g.
Products that contain protein:
- White meat chicken, rabbit or turkey;
- Young lamb, veal or beef;
- Low-fat dairy products;
- Egg, preferably quail;
- Tofu cheese;
- Nuts;
- Soy milk.
Fat
Fat is essential for every person. It is a mistake to believe that they are harmful or have no benefit in weight loss. Their denial leads to improper cell function and poor absorption of many vitamins.
Vegetable fats help you lose weight, but only if 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 it should be consumed in the ratio of 30% / 70%.
Products:
- Olive oil (preferably cold pressed);
- fish oil;
- Herring, mackerel, salmon or trout;
- Milk fat is found in fermented baked milk, butter or sour cream;
- Nuts and seeds.
Carbs
There are simple and complex carbohydrates. Some harm our figure, while others help to replenish energy and provide the necessary satiety with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sugary carbonated drinks, sugar, sweets bread and other foods - they are the ones that contribute to obesity. Their harm lies in their rapid decomposition, which satisfies 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 of foods a day that contain complex carbohydrates:
- Pasta or vermicelli made from durum wheat;
- All legumes;
- All grains are useful except semolina;
- Baked potatoes;
- Products containing starch and sweet vegetables (canned beans or corn have no benefit for the body).
Cellulose
Fiber will not regenerate 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 volume in the stomach and causes a feeling of satiety, but the main work of fiber takes place in the intestines. Fiber stimulates the formation and activity 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;
- Linseed;
- Apricots, figs;
- Bran;
- Roses, almonds;
- Rye bran and whole grain 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 diet of different types of food.
Lack of vitamins will lead to deterioration of health, metabolic diseases, weakened immunity, and this will only harm your desire to lose weight.
What foods contain vitamins:
- Vegetables, fruits, vegetables;
- Nuts and seeds;
- Cereals and cereal products;
- Dairy products with medium fat content;
- egg (quail or chicken);
- Fish and lean meat.
Prohibited products
Set yourself to give up foods that are not useful, but only provoke the accumulation of excess weight:
- French fries, everyone's favorite nuts with salt, crackers with spices, snacks;
- popcorn;
- Convenience and fast food;
- Store-bought baked goods, long shelf life;
- Mayonnaise (especially high fat content);
- Prepared food from the shop (eg fried fish or pies).
Diet
Also, when calculating the circuit, you can use the simple palm method:
- Daily protein intake should correspond to the volume of one palm (approximately 130 grams);
- Consumption of complex carbohydrates no more than 80-100 g;
- The amount of fat should not exceed 400 kcal;
- Vegetables and fruits 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 each day, we recommend taking into account all the elements necessary for the healthy functioning of the body. The treatment is selected by a nutritionist or independently, be sure to calculate your physical condition and weight.
Even a doctor can't 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!
Sample menu
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft boiled eggs;
- 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.
Lunch:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomatoes), a glass of juice;
- Fish soup, fresh cut vegetables, meat cutlets, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoon:
- A sandwich of whole grain bread with cheese and a glass of milk;
- Tomato salad seasoned with reduced fat sour cream and juice;
- Yogurt and any seasonal fruit.
Dinners:
- Chicken cutlets, vegetables (if in season) green tea;
- Fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad from them), boiled chicken and green tea.
Recommendations
When the menu is selected and you decide to follow it, we recommend that you use the following tips that are essential for a positive result.
Principles of eating behavior:
- We eat at least three times a day (preferably 5);
- We use different products;
- We completely exclude alcohol from the diet;
- We reject preservatives;
- We replace sugary carbonated 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 need to eat at work, forget the store; it is better to take fruit, yogurt or boiled chicken from home.
If you have indulged yourself and eaten foods that are not desirable for a person who is losing weight, we advise you to fast. This should not be fasting, as you 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 rules as in the main system of the diet.