If you eat properly (control the quality and quantity of food intake) you can lose weight well. 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 and slim figure for many years.
What not to do
Proper nutrition is incompatible with the following points:
- Uncontrolled portions of food: the healthiest food will become the first enemy if you consume it in immeasurable quantities without following the regime.
- Constant stress leads to excess weight. To lose weight, try to avoid stressful situations and regulate your nerves.
- Water restriction. 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 metabolic process.
- No calorie counting. Healthy eating involves carefully counting the calories you consume per day; the excess will remain in your hips and stomach.
- Neglecting breakfast. It is the breakfast that builds the whole next day and will help the body stay without fatigue until the second breakfast or lunch. In the morning you should eat a portion of complex carbohydrates, fiber and protein to have energy and not look longingly in the bakery section of the supermarket.
- Lack of vegetables or their little consumption. 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 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 the normalization of 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, eating right, expect to quickly fix their figure. It is worth taking a closer look at yourself and eliminating the reasons that will prevent you from achieving your goal.
Weight loss products
For a beautiful figure, you need to understand how to eat properly in order to lose weight effectively, what products to use. Having the right amount of proteins, fats, carbohydrates and vitamins will help the body achieve the desired result without stress.
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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, this figure increases to 1. 5 g.
Products containing protein:
- White chicken, rabbit or turkey meat;
- Young lamb, calf or veal;
- Low-fat dairy products;
- Eggs, preferably quail;
- Tofu cheese;
- Nuts;
- Soy milk.
fats
Fats are essential for every person. It is a mistake to believe that they are harmful or have no benefit during weight loss. Their rejection leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable fats help you lose weight, but only if used correctly.
A person will need 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 they should be consumed in a ratio of 30% / 70%.
Products:
- olive oil (preferably cold pressed);
- Fish oil;
- Herring, mackerel, salmon or trout;
- Dairy fats 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 replenish energy and provide the necessary satiety with small portions of food.
Simple carbohydrates found in unhealthy foods, such as sugary sodas, sugar, sweets and other gourmet treats – are what contribute to excess weight. Their harmfulness lies in their rapid decay, which only satisfies the feeling of hunger 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 a day of foods that contain complex carbohydrates:
- Pasta or vermicelli from durum wheat;
- All legumes;
- All grains are beneficial except oatmeal;
- Baked potato;
- Products containing starch and sweet vegetables (canned peas or corn do not bring any benefit to the body).
Cellulose
Fiber will not replenish 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 occurs in the intestines. Fiber stimulates the formation and functioning of enzymes and actively aids digestion.
It is recommended to take 20-35 grams per day. fiber is present in the following products:
- Cocoa;
- Flax seeds;
- 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 consumption of different foods.
Lack of vitamins will lead to deterioration of health, metabolic disorders, weakening of immunity and this will only harm your desire to lose weight.
What foods contain vitamins:
- Greens, fruits, vegetables;
- Nuts and seeds;
- Cereals and cereals;
- Dairy products with medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited Products
Decide yourself to give up foods that are not useful, but only provoke the accumulation of excess weight:
- Chips, everyone's favorite salted nuts, crackers, snacks;
- Popcorn;
- Convenience and instant food;
- Store baked goods, long shelf life;
- Mayonnaise (especially with high fat content);
- Ready meals from the store (for example, fried fish or pies).
diets
Also, when calculating the circuit, you can use the simple palm method:
- The daily protein intake should correspond to the volume of a 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 in volume should be equal to two palm trees at the same time.
When creating a menu for your every day, we recommend that you take into account all the factors necessary for the healthy functioning of the body. The diet 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 the right food; it all depends on the individual characteristics of the body. Some will see results within a week, others will need more, 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 sour cream and an apple.
Lunch:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
- Fish soup, chopped fresh vegetables, pieces of meat, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoon:
- A whole grain bread sandwich with cheese and a glass of milk;
- Seasoned tomato salad with low-fat sour cream and juice;
- Yoghurt and any seasonal fruit.
Dinners:
- Chicken meat, vegetables (if they are in season) green tea;
- Fish cutlets, 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 suggest you use 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 prepare only 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 the store; it is better to take fruit, yogurt or boiled chicken from home.
If you have given yourself some time and eaten foods that are not desirable for a person losing weight, we advise you to give yourself a fasting day. This should not be fasting, as you will only create new stress for the body and may have the opposite effect in the form of extra pounds. Sit on kefir or fruit for a day, be sure to adhere to the regime as in the main scheme of your diet.