When we find out we have extra pounds, we start looking for ways to get rid of them. A variety of diets, fitness, morning jogging are used. But perhaps it is worth thinking at first about the reasons for the appearance of obesity. In this article, we will explain in detail what a proper weight loss diet is.
Can you lose weight if you eat right?
Proper nutrition plays an important role in metabolism. It is necessary to find out which foods have a positive effect on our body, how to make a rational menu, and how healthy nutrition and weight loss are related!
Proper nutrition for weight loss at home is the basis of the basics. Even with the most intense physical activity without proper nutrition, you will not be able to effectively lose weight and build muscle mass.
Many people may argue that it all depends on the type of metabolism each person has. Someone can overeat even a kilo of nails (just for fun), and someone who even a bun will soon come back to haunt. We hasten to notice that the body's abilities are not limitless, it will eventually run out of patience. And then you will be disturbed not only by obesity but also by problems with the stomach, pressure, heart, joints. This was noticed long ago by the people and summed up with the proverb that "a glutton digs his own grave with his teeth. "
Skeptics may argue that it is difficult to maintain a healthy diet for weight loss these days because there are few natural products. Be patient, analyze your menu, throw unhealthy foods out of it, especially those called "fast carbs. "
These include:
- sweet cakes;
- chocolate;
- carbonated beverages;
- wheat flour baked goods;
- starchy foods;
- mayonnaise, ketchup and other sauces.
To lose weight at home with proper nutrition, not only edit your menu, but also count the number of calories you eat, remembering that you need to eat less than you use. Healthy food must consist of
a balanced amount of proteins, fats, carbohydrates, minerals and vitamins. To achieve results and lose weight, you will always need to adhere to a balanced diet. There are probably many who have noticed that the lost pounds will quickly return after any of the diets if you continue to eat as you did before you lost weight.
It's hard to do in a day or even a week. Therefore, gradually give up the listed products: eat potatoes every other day, allow yourself a bun or cake no more than twice a week, follow the rule that you need to get up half hungry from the table.
Principles of good nutrition
Weight loss is affected not only by a balanced diet, but also by how a person is psychologically minded, how high quality products he uses, whether he adheres to the regime and culture of eating. Here we have highlighted the basic principles of proper nutrition for weight loss and observed where you will easily adjust the work of your body in the right way.
Remember what can help you get rid of fat folds!
- Balanced menu.
The body needs 25 grams of fat and 35 grams of protein a day. Carbohydrates should make up half of the diet and they cannot be cookies. Everyone can achieve a balanced diet at home. Create a menu for the week so you can plan the groceries you need. So you can adhere to all the principles described without any problems.
- Sufficient amount of fruits and vegetables.
Note that there must be more vegetables and therefore you need to rebuild the body with fiber and vitamins. And from fruit, pineapples and citrus fruits are preferred as they have less sucrose.
- Establish a drinking regimen.
Since our body is 80% water, the lack of fluid has a bad effect not only on metabolic processes but also causes aging of the skin, wrinkles, problems with the digestive process. Of course we are talking about plain water. The daily intake is 10 glasses, ie. almost two liters. Green tea, dried fruit compote, fresh juice help to stay slim.
- Correct product combination.
It is not necessary to switch to separate feeding. Just try to combine products wisely. For example, sour vegetables can not be eaten with meat and potatoes with bread. This approach removes calcium from the bones and promotes the formation of kidney stones. A balanced diet is the key to success!
- Discard semi-finished products.
They contain many preservatives, which are certainly carcinogens that destroy our health.
- Do not eat after noon.
If you work for a long time, do not eat after seven. Chew food thoroughly without being distracted by calls, watching TV or reading newspapers.
- Minimize alcohol consumption, especially beer and liqueurs.
- Reduce the list of fried foods on your menu.
Replace them with steamed or stowed. It is desirable that vegetables are processed for a short time during cooking and retain their useful substances.
- Replace the large plate with a small one to visually fool the body.
We also recommend introducing the concept of fractional nutrition in your life, ie. eat in small portions every 2-3 hours.
- Visit supermarkets on a full stomach so as not to buy a lot of sweets or excess food.
- Get up from the table and feel a little hungry.
The feeling of fullness appears in 10 minutes, but overeating will do the body a disservice.
- Arrange regular days at least once a week.
- Do not forget physical activity (fitness, dance, yoga, swimming, running).
- Fractionated nutrition for weight loss.Ideally, you should eat 6-8 times a day and still consume as many calories as before. Those. Divide your lunch into 2 portions and eat it at 2 hour intervals. This will be the perfect schedule for your body.
How much food can you eat a day?
The experts' opinions are unanimous: in order not to gain weight, you need to eat five times a day. Correlate the serving size with the palm of your hand - there should be food on the plate that only fits in two palms. The third part of the dish is a piece of meat or fish. Fill two-thirds with vegetables. Bread can not be eaten more than 35 grams. Chocolate, honey or dried fruits are not allowed more than 25 grams.
The menu for proper nutrition looks like this:
- For breakfast, boil porridge in water, the best option is oatmeal or buckwheat. It is undesirable to add a lot of salt or sugar, you can replace them with fresh fruit.
- For the second breakfast (snack), eat fermented dairy products, fruits and vegetables. To prevent the menu from looking monotonous, change fruits every other day.
- For lunch, prepare one of the dishes: the first or the second. Eat soup today and fish with vegetable salad tomorrow. Lean meat is replaced by seafood.
- Only vegetables and kefir or low-fat yoghurt are allowed for afternoon tea. The body at this point slowly begins to prepare for rest, so you should not lay it down.
- For dinner, prepare a light salad with fresh vegetables (excluding peas) and a piece of boiled fish (up to 150 g). In extreme cases, you can eat 100 grams of white chicken meat.
- Remember to drink enough water throughout the day.
It seems that sticking to such a menu will leave you hungry. But this is not the case. In fact, a balanced diet will provide the body with all the nutrients it needs. Nutritionists advise you to eat something that is not on the menu every week to please yourself a little.
To prepare a delicious dish, use different spices of natural origin instead of salt.
Recommended foods for a healthy diet
Not surprisingly, you find in the list of useful products those you like. If you find them that you absolutely do not like or do not tolerate, do not add them to your diet. After all, an important role in proper nutrition is played by the aesthetic perception of the dish. The benefits of the food consumed will be provided that the body perceives it naturally.
So "slow" carbohydrates that saturate the body but do not affect the appearance of overweight:
- cereals (buckwheat, unpolished rice, oatmeal, millet);
- whole wheat pasta;
- yeast-free bread (rye, bran);
- baked potatoes.
These foods are eaten for breakfast to avoid hunger and snacking throughout the day. Do not think that giving up your breakfast will help you lose weight faster. In fact, you need to rebuild your strength throughout the day. And an ample dinner throws you back to your starting point. Therefore, a breakfast with fiber, carbohydrates and protein will help you stay in shape. The ideal option is not on the run, but an hour after waking up. A great breakfast is one of the most important rules for a healthy diet.
Even high school students know that protein is involved in building all the muscles in the body. Therefore, it can not be excluded from the diet. It is suitable for snacks because it saturates the body with amino acids, the presence of which helps it to function normally. Protein is found in foods like this:
- shellfish and fish;
- lean meat (beef, chicken, turkey, rabbit)
- egg white;
- low fat cheese (up to 30%)
- low fat dairy products.
They are used for lunch menus combined with high-fiber vegetables. In case of severe mental or physical exertion, protein should be present in the menu at least twice a day. For example, the daily consumption of seafood helps restore nerve cells and acts as a preventative measure against heart disease.
Most ignorant people think that fat is harmful. This is because the words "fat" and "obesity" are the same roots. American nutritionists studied and found that when fat accounted for almost half of the calories consumed, the number of people who were overweight was small - approx. 14%. But after the whole world learned about the dangers of fat and began to eliminate them from their diet, the percentage of obesity rose sharply to level 35. It turned out that women who eat fat with proper nutrition normalized their weight in the same way asthe beauties who gave up fat at 90%.
Fatty acids act as a building block for the cells and are necessary for the full functioning of all organs. Therefore, the list includes:
- olive oil;
- corn oil;
- sunflower oil;
- nuts;
- avocado;
- nuts;
- seeds;
- dark chocolate.
The daily dose of fat varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).
Do not forget that fresh vegetables are much healthier than pickled ones. In addition, the choice is wide - from radishes to asparagus beans. It is not recommended to eat canned corn and green peas because they contain "fast" carbohydrates.
Fruits cannot be considered as light foods as they contain a large amount of fructose. Make the menu in such a way that they are digested no later than the hours of the day.
How to give up. If it is difficult to do, replace them with honey, dried apricots, raisins. Be aware that green tea with ginger speeds up metabolic processes and promotes weight loss.
We deny harmful products!
The principles and menus for proper nutrition for weight loss impose some restrictions on products. This list is not very long. It mainly contains the products that advertising strictly imposes on us. But no matter how sweet the rose is, they should not put you on the hook. By and large, our grandmothers could easily do without them. True, they were lucky that the products in the last century were not so urgently advertised, and they did not even hear about preservatives labeled with E.
Cross foods that interfere with weight loss from the healthy eating menu:
- salted nuts and chips;
- packaged instant food (mashed potatoes, noodles, cereals, soups);
- all products containing monosodium glutamate (sausage, sausages, smoked meat)
- mayonnaise;
- sweetened fruit drinks with gas;
- baked goods and long-life dairy products
- fried fish and pies;
- cakes, pastries, muffins, candies;
- fastfood;
- alcoholic beverages;
- unnatural spices.
They have no nutrients. But they can damage the liver, kidneys, stomach a lot. In addition to the fact that they cannot be ingested with proper nutrition, they are undesirable to any of us. An exception for nutritionists is a glass of dry red wine (once a day) to speed up the absorption of carbohydrates.
How to reduce appetite while losing weight?
Increased appetite indicates that a person has decreased carbohydrate metabolism, which is the cause of obesity. This is relieved by stress, overexertion, lack of physical activity and poor nutrition. Consider the recommendations to reduce hunger:
- Nutritionists recommend drinking 200 ml of water a quarter of an hour before meals. It can be soured with lemon juice.
- Avoid spices and salt, or use them to a minimum.
- Satisfy your appetite with fruits, vegetables and low-fat dairy products.
- Do not drink more than one cup of coffee a day.
- Chew your food at least ten times.
- Eat low-calorie vegetable soups.
- Green tea should be the main drink after water.
- Sprouted wheat not only helps get rid of unnecessary toxins, but also prevents aging of the body.
- Do not eat in front of a computer or TV because the brain cannot control the feeling of fullness.
- Practice aromatherapy to reduce hunger.
- Kill your appetite with exercise, go in the fresh air, do what you love.
- Eat small meals 5-6 times a day.
- Do not take unnecessary vitamins and supplements, the right diet for weight loss therefore contains everything you need.
- Place portions in small plates, preferably blue. Researchers have proven that blue dishes suppress hunger, and red teeth.
- Drink herbal tea or a glass of milk in slow sips before bed to soothe your evening cravings.
- Traditional medicine suggests reducing the feeling of hunger with flaxseed. It can be taken twelve days in a row.
- Grapefruit is considered a leader among fruits that help to forget the appetite for a while.
Reviews suggest that the practice of proper nutrition in practice helps to lose weight. We hope that a sensible approach to your health and a balanced diet will help your dream of a slim figure to come true!