Quick snacks, fast food, and an unbalanced diet ruin your figure. The body suffers from poor eating habits and stores fat to conserve energy. This is how excess weight appears. Today we tell you how to eat to lose weight.
Basic principles of proper nutrition.
The fundamental principle of proper nutrition is to maintain a balance between the consumption of proteins, fats and carbohydrates. On average, the total number of calories consumed per day is 2000. Of these, 45-65% are carbohydrates, 20-35% are fat, and 10-35% are protein. With such a system, the body receives all the nutrients in the proper doses.
In addition to proteins, fats and carbohydrates, it is necessary to add fiber and foods containing vitamins and minerals that the body needs for life to the menu.
In addition to maintaining a balance between minerals, it is necessary to control the amount of calories consumed. Eliminate junk food from your diet: high-fat foods, flour products, fast food, sweets, carbonated drinks. Minimize the amount of salt in your diet. The fact is that salt retains fluid in the body, which leads to edema.
Restrictions also apply to serving size: 250-300 grams. In this case, it is necessary to eat fractionally; it is recommended to eat every 2 to 2. 5 hours.
In addition to food, do not forget that you need to drink 2 liters of liquid a day. Water cleanses the body of toxins and removes harmful substances.
The following table contains allowed and prohibited foods for weight loss.
| Products allowed to lose weight | Products forbidden to lose weight | Foods to Limit |
| Vegetables | High-sugar foods and drinks | Red meat |
| Fruit | Flour products | Butter |
| Cereals | Semi-finished products | Vegetable oil |
| Cereals | Fast food | White rice |
| Dairy products | Candy | White bread |
| A fish | Bakery products | Potatoes |
| Lean meat (chicken, turkey) | Smoked meats | Dry fruits |
| Wholemeal bread | Canned food | |
| Eggs | Mayonnaise | |
| Legumes | ||
| Walnuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let's debunk the most popular myth: there are no special foods that can help you lose weight.
Weight loss occurs by burning the calories consumed. At the same time, it is not so important from which products you get energy. You can improve on a strict chicken breast and buckwheat diet if you eat a lot.
There are no foods with a negative caloric content, for the processing of which the body uses more energy than it receives. They are usually considered cucumbers, celery, and cabbage. In reality, the body spends about 30% of its energy value in processing any product.
Why diets don't work
Don't be fooled by "Most Effective Diet" Reviews All popular weight loss systems are based on reducing your daily calorie intake. In some cases, for example by restricting carbohydrates, weight may be reduced due to fluid loss, but this effect is short-lived.
The main reasons why diets are ineffective:
- Refusal to eat leads to a slowdown in metabolism.
- The diet will not add strength or muscle mass, but will only lead to exhaustion of the body.
- Express diets "lose 10 kg of weight in two days", only a loss of fluid.
- A diet that has helped others may not be right for you.
- In the body, everything is organized very individually, so an incorrectly selected nutritional system can seriously harm your health.
How to plan the right diet to lose weight
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 are not hungry in the morning, but breakfast is an important ritual, thanks to which the body is energized throughout the day.
Don't ignore your hunger. With a shortage of food, the body begins to store fat. As soon as you feel the urge to eat, have 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, on the contrary, do not gorge yourself after exercise.
If you constantly think of a piece of chocolate while on a diet, eat it and take it easy. Just stay in control and remember that all the calories consumed must be burned.
Ideal diet to lose weight
The daily diet for weight loss is divided into 5-6 meals. It is better to steam, boil or bake dishes. Foods fried in fatty or refined sunflower oil are prohibited. Flaxseed or olive oil is a good alternative.
The ideal breakfast menu consists of complex carbohydrates, a small amount of protein, and a small serving of fruit. For lunch, you can eat vegetables or dairy products. A healthy lunch is lean meat (chicken or turkey), vegetables, and complex carbohydrates.
As an afternoon snack, we recommend having a snack with vegetables or cottage cheese. For dinner: protein 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 satisfy your hunger and help you fall asleep quickly.
We recommend nuts and vegetables to snack on throughout the day. If you are very hungry and your next meal is a long way away, have whole wheat bread and place the sliced avocado on top. This dish contains healthy fats and carbohydrates, of which you will not get fat. You can also eat a handful of almonds if you don't feel like eating too much.
Nutritional counseling
First of all, nutrition must be balanced: it is necessary to comply with the rate of protein, fat and carbohydrates, without going beyond the daily intake of calories.
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 into forbidden foods.
Drink a glass of warm lemon water half an hour before your first meal. This will speed up your metabolism.
Remember that while you are losing weight, you shouldn't feel bad. Don't force yourself into a strict framework. Proper nutrition does not harm the body and helps maintain a healthy lifestyle.
Testimonials
"I consider that the result is a set of achievements: diet and composition, as well as physical condition. Now I practice fractional meals (4-5 times a day), with small portions, I have left junk food. Now in my diet there is no foodcanned and fried, bread products (only like cereals), salt, sugar and sauces. I am already used to this type of food and I feel comfortable. It is true that it is still difficult to give up sweets, so I still eat them sometimes, but without fanaticism. "
"For me, dieting is torture. It is difficult for me to control my diet, the weight loss process is very difficult for me. For a long time I could not lose weight and decided to go to the gym. I learned a lot about a healthy lifestyle andI realized that you should not exhaust yourself with complicated diets. Proper nutrition has become a way of life for me. I have lost weight, I sleep well and I look great. "
"I've been on a lot of diets for a long time. Over time they stopped helping me. Somehow I decided to change my lifestyle and consult with professionals. Fitness trainers have 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 satisfied with the result. "
Eating right is a great way to lose weight without harming your health.