If you eat properly (control the quality and quantity of food intake) you can lose weight well. Although diets usually have their expiration dates, and very few manage to keep the weight off after them, proper nutrition is the key to a beautiful and slim body shape for many years.
What not to do
Proper nutrition is incompatible with the following:
- Uncontrolled portions of food: the healthiest food will be the first enemy if you consume it in immeasurable quantities without following a regime.
- Constant stress that leads to excess weight. To lose weight, try to avoid stressful situations and regulate your nerves.
- Water restrictions. 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 metabolism process.
- No calorie counting. Healthy eating involves carefully counting the calories you eat each day; the excess will stay on your hips and stomach.
- Skip breakfast. It is a breakfast that builds the whole next day and will help the body without getting tired to survive until the second breakfast or lunch. In the morning you need to eat a portion of complex carbohydrates, fiber and protein to save energy and not look long in the bakery section of the supermarket.
- Lack of vegetables or lack of intake. Raw or boiled vegetables are a storehouse of many vitamins that will help you lose weight. There are so many of them that you will find the type and type of vegetables that 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 hunger hormones, and the amount of protein, which is responsible for normalizing appetite, quickly decreases. 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, eating right, expect to get in shape quickly. Need to take a closer look at yourself and eliminate the reasons that will prevent you from achieving your goals.
Weight Loss Products
For a beautiful figure, you need to think about how to eat properly to lose weight effectively, what products to use. Having the right amount of protein, fat, carbohydrates and vitamins will help the body achieve the desired results without stress.
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Food rich in protein is important for a "quality" body: it contributes to the formation of muscle cells. Their lack in the body leads to the formation of loose fat. You have to take 1-1. 3 grams of protein per day; for athletes, the figure increases to 1. 5 g.
Products containing protein:
- White meat chicken, rabbit or turkey;
- young goat, calf or beef;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Nuts;
- Soy milk.
Fat
Fat is important for everyone. It is a mistake to believe that it is dangerous or has no benefit during weight loss. Their rejection leads to improper cell function 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 daily. It is important to know that vegetable fats cannot replace animal fats; each type has its own purpose, so it 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 increase energy and provide the necessary satiety with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sugary carbonated drinks, sugar, pastries and other gastronomic dishes - they are the ones that contribute to excess weight. Their harm lies in their quick decay, which only satisfies hunger for a short time.
The advantage of complex carbohydrates is their structure. By using it correctly, you will have energy for a long time, and hunger will not bother you.
You can easily eat two servings a day of 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 provide any benefit to the body).
Cellulose
Fiber will not add energy, but thanks to it, the stomach and intestines work well, which is necessary for proper nutrition and the desire to lose weight. It creates volume in the stomach and causes a feeling of fullness, but the main work of fiber occurs 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 found 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.
Lack of vitamins will lead to deterioration of health, metabolic disorders, weak immunity, and this will only harm your desire to lose weight.
What foods contain vitamins:
- Greens, fruits, vegetables;
- Nuts and seeds;
- Cereals and grains;
- Dairy products with moderate fat content;
- Eggs (quail or chicken);
- Lean fish and meat.
Prohibited Products
Set yourself to abandon foods that are not beneficial, but only provoke the accumulation of excess weight:
- Chips, everyone's favorite nuts with salt, crackers with seasonings, snacks;
- pop corn;
- Convenience and fast food;
- Baked goods from the store, long shelf life;
- Mayonnaise (especially high fat content);
- Ready-made food from the store (for example, fried fish or pies).
Diet
Also, when calculating the circuit, you can use the simple palm method:
- Daily protein intake should correspond to the amount of one palm (about 130 grams);
- The consumption of complex carbohydrates is not 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 in the amount should be equal to two palms at a time.
When creating your menu for each day, we recommend taking into account all the factors necessary for a healthy body function. The regimen is chosen by a nutritionist or independently, be sure to calculate your physical condition and weight.
Even doctors 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;
- 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 sour cream and an apple.
Lunch:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
- Fish soup, fresh chopped vegetables, cut meat, a glass of fresh juice;
- Low-fat borscht, tomato and zrazy cheese, buckwheat porridge and cocoa.
Afternoon:
- Whole grain bread sandwich with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and juice;
- Yogurt and any seasonal fruit.
Dinner:
- Cut chicken, vegetables (if in season) green tea;
- Pieces of fish, Greek salad and milk;
- Boiled vegetables (you can make a salad from them), boiled chicken and green tea.
Proposal
When the menu is selected and you decide to follow it, we recommend 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 sugary carbonated drinks with mineral water;
- We prepare only fresh dishes every time;
- We do not include 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, yogurt or boiled chicken from home.
If you have given yourself some lazy food and junk food for someone to lose weight, we advise you to fast. This should not be fasting, because you will 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 regime as in the main scheme of your diet.