Quick snacks, fast food and an unbalanced diet will ruin your figure. The body suffers from poor dietary habits and accumulates fat to save energy. Excess weight looks like this. Today we will tell you how to eat to lose weight.
Basic principles of proper nutrition
The basic principle of proper nutrition is to maintain a balance between protein, fat and carbohydrate intake. The average daily calorie intake is 2, 000. Of these, 45-65% are carbohydrates, 20-35% are fats and 10-35% are proteins. In such a system, the body receives all the nutrients in the required doses.
In addition to proteins, fats, and carbohydrates, you should add fiber and foods that contain vitamins and minerals that the body needs for life.
In addition to maintaining a balance between minerals, you need to control the amount of calories consumed. Eliminate harmful foods from your diet: high-fat foods, flour products, fast food, sweets, fizzy drinks. Minimize the amount of salt in your diet. The fact is that the salt retains fluid in the body - it causes edema.
Restrictions also apply to portion size - 250-300 grams. In this case, it is necessary to eat in fractions - one meal every 2-2, 5 hours is recommended.
Remember that in addition to food, you need to drink 2 liters of fluid a day. Water cleanses the body of toxins and removes harmful substances.
The table below lists the foods that are allowed and forbidden to lose weight.
| Products allowed for weight loss | Prohibited products for weight loss | Limited foods |
| Vegetables | High-sugar foods and beverages | Red meat |
| Fruits | Flour products | Butter |
| Grain | Semi-finished products | Vegetable oil |
| Grain | Fast food | white rice |
| Dairy products | Confectionery | white bread |
| Fish | Bread products | Potato |
| Lean meat (chicken, turkey) | Smoked meats | Dried fruits |
| Whole wheat bread | Canned food | |
| Eggs | Mayonnaise | |
| Legumes | ||
| Hazel | ||
| Mushrooms | ||
| Status wheat pasta |
Myths and myths about nutrition
Let's dispel the most popular myth: there are no special foods to help you lose weight.
Weight loss will be followed by burning calories. At the same time, it doesn't matter what products you get energy from. If you eat a lot, you can improve on a strict chicken breast and buckwheat diet.
There are no negative calorie foods, which require more energy than the body absorbs. These are generally considered cucumbers, celery and cabbage. In fact, about 30% of the body's energy value is spent on processing any product.
Why diets don't work
Don't be fooled by the reviews for the "most effective diet" All popular nutrition systems for weight loss are based on reducing daily calorie intake. In some cases, such as restricting carbohydrates, weight loss due to fluid loss can be achieved, but the effect is short-lived.
The main reasons for the ineffectiveness of diets:
- Abstinence from food slows down the metabolism.
- The diet will not add strength and muscle mass to you, but will lead to depletion of the body.
- Express diets "lose 10 kg in two days" - just a loss of fluid.
- A diet that helps others may not be right for you.
- Everything in the body is built very individually, so a wrongly chosen nutritional system can seriously damage your health.
How to plan the right diet for weight loss
You need to carefully consider your diet for proper weight loss. Try to eat at the same time every day. Make a table, include all the dishes, even snacks, and follow it. Try not to skip breakfast. You don't feel hungry in the morning, but breakfast is an important ritual because the body receives energy all day.
Do not neglect your hunger. With a lack of food, the body begins to accumulate fat. Eat a small snack as soon as you feel the need to eat - eat an apple or a glass of kefir.
In addition to all meals, include daily exercise in your schedule. Plan your day so that you do not train on a full stomach or, conversely, do not pass yourself after training.
If you are thinking about a sustainable chocolate while maintaining a diet, eat it and get comfortable. Just control yourself and remember to burn all the calories consumed.
An ideal diet for weight loss
To lose weight, the daily diet is divided into 5-6 meals. It is best to steam, boil or cook food. Foods fried in oil 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 amount of fruit. You can eat vegetables or dairy products for lunch. A healthy meal is lean meat (chicken or turkey), vegetables and complex carbohydrates.
We recommend that you have a snack with vegetables or cottage cheese as a snack in the afternoon. To eat - proteins and vegetables. It is said that try not to eat too many potatoes, corn, beets and carrots. These vegetables increase blood sugar levels. Eat a piece of cottage cheese before bed or for a glass of kefir. This will satisfy your hunger and help you fall asleep faster.
We recommend nuts and vegetables for snacks during the day. If you are really hungry and it is still too far from your next meal, take whole grain bread and put sliced avocado on top. This dish contains healthy fats and carbohydrates that you will not gain weight. If you do not want to eat much, you can eat a handful of almonds.
Nutrition tips
First of all, the diet should be balanced - it is necessary to adhere to the ratio of proteins, fats and carbohydrates without going beyond the daily caloric intake.
Nutritionists recommend that you keep a food diary where you can write down what you eat during the day. This control will help you not to fall into the forbidden foods.
For a glass of warm water with lemon half an hour before your first meal. This will speed up your metabolism.
Remember not to feel bad while losing weight. Do not force yourself into a rigid framework. Proper nutrition does not harm the body and helps maintain a healthy lifestyle.
Reviews
"I consider the result to be a number of achievements: diet and composition, as well as physical condition. Now I eat small portions (4-5 times a day), I give up unnecessary foods. Now my diet includes canned and fried foods, breadI eat grains), no salt, no sugar and no sauces. I'm used to this kind of food and I'm comfortable. It's true, it's still hard to give up sweets, so sometimes I eat it, but without fanaticism. "
"Diet is a torture for me. It's hard to control my diet, the process of losing weight is very difficult for me. I couldn't lose weight for a long time and decided to go to the gym. I learned a lot about a healthy lifestyle and realized that you should not exhaust yourself with complex diets. It has become a way of life for me. I lost weight, sleep well and look great. "
"I've been on a diet for a long time. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consult with experts. Fitness trainers advised me to start a healthy diet and exercise regularly in the gym. I feel great, I have a kind of lightness in my body. "I am very pleased with the result. "
Eating right is a great way to lose weight without compromising your health.