If you eat right (control the quality and quantity of food intake) you can lose weight. While 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 becomes the first enemy if you consume it in immeasurable quantities without following the regime.
- Constant stress that leads to obesity. 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 liquid, 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. Healthy eating involves carefully counting the calories you consume per day; the excess will remain on your hips and stomach.
- Neglecting breakfast. It is the breakfast that builds the whole next day and will help the body tirelessly to endure until the second breakfast or lunch. In the morning, eat a portion of complex carbohydrates, fibers and proteins to fill up 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 of them that you will find varieties and types of vegetables that will suit your taste.
- Lack of sleep. It has been proven by doctors, nutritionists and athletes that sleeping less than 7 hours leads to the production of the hunger hormone and the amount of protein, which is responsible for normalizing the appetite, decreases rapidly. Don't exhaust 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 quickly get their figure in order. 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, which products to use. Having the right amount of proteins, fats, carbohydrates and vitamins will help the body achieve the desired result without stress.
Squirrel
Protein-rich foods are essential for a "quality" body: they contribute to the formation of muscle cells. Their lack in the body leads to the formation of loose fat. You should consume 1-1. 3 grams of protein per day; for athletes, the figure rises to 1. 5 g.
Products containing protein:
- White meat chicken, rabbit or turkey;
- Young lamb, veal or beef;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Nuts;
- Soy milk.
Fats
Fats are essential for every person. It is a mistake to think that they are harmful or have no benefit during weight loss. Rejection 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 needs 30% of all calories consumed per day. It is important to know that vegetable fat cannot replace animal fat; each type has its own purpose, so they should be consumed in a ratio of 30% / 70%.
Products:
- Olive oil (preferably cold pressed);
- Fish oil;
- Herring, mackerel, salmon or trout;
- Dairy fat 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 to replenish energy and provide the necessary satiety with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sweetened carbonated drinks, sugar, confectionery cakes and other gastronomic delights - these are the ones that contribute to obesity. 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. Using them correctly, you will have energy for a long time, and hunger will not bother you.
You can easily eat two portions of food a day that contain complex carbohydrates:
- Pasta or vermicelli from durum wheat;
- All legumes;
- All cereals are useful except semolina;
- Baked potato;
- Products containing starch and sweet vegetables (canned peas or corn do not benefit the body).
Cellulose
Fiber will not replenish energy, but thanks to it, the correct 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 gives a feeling of satiety, but the main work of the fiber takes place in the intestines. Fiber stimulates the formation and function of enzymes and actively helps during digestion.
It is recommended to take 20-35 grams per day. fiber, it is present in the following products:
- Cocoa;
- Linseed;
- 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. To lose weight, you need a regular and balanced intake of different foods.
A lack of vitamins will lead to deterioration of health, metabolic disorders, weakened immunity, and this will only harm your desire to lose weight.
Which foods contain vitamins:
- Vegetables, fruits, vegetables;
- Nuts and seeds;
- Cereals and grains;
- Dairy products with medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Get ready to give up foods that are not beneficial, but only provoke the accumulation of excess weight:
- Chips, everyone's favorite salted nuts, crackers with spices, snacks;
- Popcorn;
- Convenience and instant food;
- Baked goods from stores, long shelf life;
- Mayonnaise (especially high fat);
- Ready-made food from the store (for example, fried fish or pies).
Broom
When calculating the circuit, you can also use the simple palm method:
- Daily protein intake should correspond to the volume of the palm of your hand (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 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 your every day, we recommend taking into account all the factors necessary for the healthy functioning of the body. The course is chosen 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!
Menu examples
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- battered fish, mashed potatoes, milk;
- Muesli with milk, eggs (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 creme fraiche and an apple.
Lunch:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
- Fish soup, freshly chopped vegetables, meat cutlet, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoons:
- A sandwich of wholemeal 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 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
Once the menu is selected and you 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 only prepare fresh dishes every time;
- 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 take fruit, yoghurt or boiled chicken from home.
If you indulged yourself and ate food that is not desirable for a person losing weight, we advise you to give yourself a fast day. This should not be fasting, as you will only create new stress for the body and can have the opposite effect in the form of extra kilos. Sit on kefir or fruit for a day, be sure to observe the regime as in the main scheme of your diet.