Lose weight - menu, diet

When we find that we have extra pounds, we look for ways to get rid of them. A variety of diets, fitness, morning jogging are used. But, perhaps, first of all, it is worth thinking about the reasons for the appearance of obesity. In this article, we are going to 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 what foods have a positive effect on our body, how to put together a rational menu and how healthy eating and weight loss are related!

Proper diet for weight loss at home is the foundation of the basics. Even with the most intense physical activity without proper nutrition, you cannot effectively lose weight and gain muscle mass.

Many might argue that it all depends on what kind of metabolism each person has. Someone can overetch even a kilogram of nails (just kidding) and someone, even a bun, will soon be back to chase. We hasten to notice that the body's capabilities are not unlimited, it will eventually run out of patience. And then you will be bothered not only by being overweight, but also by problems with stomach, pressure, heart and joints. This was noticed by humans a long time ago and summed up in the saying that "a wolverine digs its own grave with its teeth".

Skeptics might argue that it is difficult to maintain a healthy diet for weight loss these days because there are few natural products available. Be patient, analyze your menu, and throw out unhealthy foods, especially those known as "fast carbohydrates".

These include:

• sweet pastries;
• chocolates;
• carbonated drinks;
• wheat flour baked goods;
• starchy foods;
• Mayonnaise, ketchup and other sauces.

In order to lose weight at home with proper nutrition, you not only need to edit your menu, but also count the number of calories you eat. Remember, you need to eat less than you are spending. Healthy food should consist ofa balanced amount of proteins, fats, carbohydrates, minerals and vitamins. In order to get results and lose weight, you need to always have a balanced diet. Finally, many people have probably noticed that after any of the diets, if you continue to eat, as you did before losing weight, the pounds you lost will come back quickly.

It is difficult to do this in a day or even a week. Therefore, gradually give up the listed products: eat potatoes every other day, treat yourself to a roll or cake no more than twice a week and follow the rule that you have to get up from the table half starved.

Principles of good nutrition

Weight loss is not only influenced by a balanced diet, but also by how a person is mentally adjusted, how high-quality products they use, whether they adhere to the regime and culture of eating. Here we have highlighted the basic principles of proper diet for weight loss while observing how to properly adjust the work of your body without any problems.

Remember what will help you get rid of fat wrinkles!

1. Balanced menu.

The body needs 25 grams of fat and 35 grams of protein per day. Carbohydrates should make up half of your diet and shouldn't be cookies. Anyone can achieve a balanced diet at home. Create a menu for the week so you can plan the foods you need in advance. In this way, you can easily comply with all the principles described.

2. Sufficient amount of fruit and vegetables.

Note that there should be more vegetables, so you need to replenish the body with fiber and vitamins. And of fruits, give preference to pineapple and citrus fruits as they contain less sucrose.

3. Set up a drinking regime.

Since our body consists of 80% water, the lack of fluids not only has a negative effect on metabolic processes, but also leads to skin aging, wrinkles and digestive problems. Of course we are talking about ordinary water. The daily intake is 10 glasses, almost two liters. Green tea, dried fruit compotes, and fresh juices all help to slim down.

4. Correct product combination.

It is not necessary to switch to separate feeding. Just try to combine products wisely. For example, pickled vegetables cannot 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!

5. Dispose of semi-finished products.

They contain many preservatives that are certainly carcinogenic and destroy our health.

6. Don't eat after 6 p. m.

If you work late, don't eat after seven. Chew thoroughly without being distracted by phone calls, watching TV, or reading newspapers.

7. Minimize alcohol consumption, especially beer and liqueurs.
8. Collapse the list of fried foods on your menu.

Replace with steamed or steamed. It is desirable that vegetables are processed for a short time during cooking and retain their useful substances.

9. Replace the large plate with a small one to visually trick the body.

Also, we recommend introducing the concept of fractionated nutrition into your life i. e. H. eat in small portions every 2-3 hours.

10. Visit supermarkets on a full stomach so as not to buy a lot of sweets or excess groceries.

11. Get up from the table a little hungry.

The feeling of fullness will appear in 10 minutes, but overeating will do the body a disservice.

12. Arrange fasting days at least once a week.

13. Do not forget about physical activity (fitness, dancing, yoga, swimming, running).

14. Fractional diet for weight loss.Ideally, eat 6-8 times a day and still consume as many calories as before. Those. Divide your lunch into 2 servings and eat 2 hours apart. This is the perfect schedule for your body.

How much food can you eat per day?

The opinions of experts are unanimous: in order not to gain weight, you need to eat five times a day. Correlate the serving size to 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 cannot be eaten more than 35 grams. Chocolate, honey or dried fruits must not contain 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.
• Eat fermented milk products, fruits and vegetables for your second breakfast (snack). To prevent the menu from looking monotonous, change fruits every other day.
• For lunch you should prepare one of the dishes: the first or the second. Eat soup today and fish with a vegetable salad tomorrow. Seafood and fish are being replaced with lean meat.
• Only vegetables and kefir or low-fat yogurt are allowed for afternoon tea. At this point, the body is slowly beginning to prepare for rest, so you should not load it.
• For dinner, prepare a light salad of fresh vegetables (without peas) and a slice of cooked fish (up to 150 g). In extreme cases, you can eat 100 grams of white chicken.
• Make sure you drink enough water throughout the day.

If you stick to a menu like this, you will get hungry. But that's not the case. In fact, a balanced diet will give the body all of the nutrients it needs. Nutritionists advise you to eat something that isn't on the menu every week to pamper yourself a little.

To prepare a delicious dish, use various spices of natural origin instead of salt.

Recommended foods for a healthy diet

Unsurprisingly, among the useful products list, you can find the ones you like. If you find ones that you absolutely dislike or not tolerate, do not add them to the diet. After all, the aesthetic perception of the dish plays an important role in proper nutrition. The benefits of the food ingested are assumed that the body perceives them naturally.

So "slow" carbohydrates that satiate the body but do not affect the occurrence of obesity:

• Grains (buckwheat, unpolished rice, oat flakes, millet);
• whole wheat pasta;
• yeast-free bread (rye, bran);
• baked potatoes.

These foods are eaten for breakfast to avoid hunger and snacks throughout the day. Don't think that giving up your morning meal will help you lose weight faster. Indeed, you need to replenish your strength throughout the day. And a plentiful dinner will bring you back to your starting point. A breakfast of fiber, carbohydrates, and protein will therefore help you stay in shape. The ideal option is not on the run, but an hour after waking up. A hearty breakfast is one of the most important rules for a healthy diet.

Even high school students know that protein is involved in building all of the muscles in the body. Therefore, it cannot be excluded from the diet. It is suitable for snacks, as it saturates the body with amino acids, the presence of which helps it function normally. Protein is found in foods like these:

• seafood and fish;
• lean meat (beef, chicken, turkey, rabbit);
• protein;
• low-fat cheese (up to 30%);
• low-fat dairy products.

They are used for lunch menus, combined with high-fiber vegetables. If you have severe mental or physical exertion, protein should be on the menu at least twice a day. For example, eating fish and seafood every day helps restore nerve cells and serves as a preventive measure against heart disease.

Most of the ignorant think fats are harmful. This is because the words "fats" and "obesity" have the same roots. American nutritionists conducted research and found that if fat was almost half of the calories consumed, then the number of obese people was small - about 14%. But after the whole world learned about the dangers of fats and began to eliminate them from their diet, the percentage of obesity rose sharply to the level of 35. It turned out that women who eat fats with proper diet, normalized their weight in the same way as those beauties who gave up 90% of fats.

Fatty acids act as building materials for cells and are required for the full functioning of all organs. Therefore the list contains:

• olive oil;
• corn oil;
• sunflower oil;
• nuts;
• avocado;
• nuts;
• seeds;
• dark chocolate.

The daily fat dose varies between two tablespoons of vegetable oil and 25 grams of nuts (optional).

Don't forget that fresh vegetables are much healthier than pickles. In addition, there is a large selection - from radishes to asparagus beans. Eating canned corn and green peas is not recommended because they contain "fast" carbohydrates.

Fruits cannot be considered light foods because they contain a large amount of fructose. Set the menu so that it is digested at these times of the day at the latest.

Sweets must be given up. If it is difficult, replace them with honey, dried apricots, raisins. Note that green tea with ginger speeds up your metabolism and promotes weight loss.

We reject harmful products!

The principles and menus of proper diet for weight loss imply some restrictions on products. This list is not very long. It mainly contains products that are heavily imposed on us by advertising. But no matter how cute the praise is, they shouldn't put you on the hook. By and large, our grandmothers could easily do without them. While they were fortunate that the last century's products weren't advertised as intrusively, and they didn't even hear about E-labeled preservatives.

Crossing foods that affect weight loss from the healthy eating menu:

• salted nuts and fries;
• packaged instant foods (mashed potatoes, pasta, muesli, soups);
• all products that contain monosodium glutamate (sausage, sausages, smoked meat);
• mayonnaise;
• sweet fruit drinks with gas;
• Baked goods and dairy products with a long shelf life;
• fried fish and cake;
• cakes, pastries, muffins, sweets;
• fast food;
• alcoholic beverages;
• unnatural spices.

You have no nutrients. But they can be very damaging to the liver, kidneys and stomach. In addition to the fact that they cannot be consumed with proper diet, they are undesirable for all of us. An exception for nutritionists is a glass of dry red wine (once a day) to speed up the absorption of carbohydrates.

How can you reduce appetite and lose weight at the same time?

Increased appetite indicates that a person has impaired carbohydrate metabolism, which is the reason for being overweight. This is made easier by stress, overwork, lack of physical activity, and poor diet. Keep the following recommendations in mind to reduce hunger:

1. Nutritionists recommend drinking 200 milliliters of water a quarter of an hour before meals. It can be acidified with lemon juice.
2. Avoid spices and salt, or use them to a minimum.
3. Satisfy your appetite with fruits, vegetables and low-fat dairy products.
4. Don't drink more than one cup of coffee a day.
5. Chew your food at least ten times.
6. Eat low-calorie vegetable soups.
7. Green tea should be the main drink after water.
8. Sprouted wheat not only helps get rid of unnecessary toxins, but also prevents the body from aging.
9. Do not eat in front of a computer or television as the brain cannot control the feeling of fullness.
10. Practice aromatherapy to reduce hunger.
11. Exercise kill your appetite, get some fresh air, and do what you love.
12. Eat small meals 5-6 times a day.
13. Do not take unnecessary vitamins and food supplements. So the right diet for weight loss contains everything you need.
14. Put portions in small plates, preferably blue. Scientists have proven that blue dishes suppress hunger, and red dishes ignite.
15. Drink herbal tea or a glass of milk in slow sips before bed to calm your evening appetite.
16. Traditional medicine suggests reducing the feeling of hunger by boiling flax. It can be consumed twelve days in a row.
17. Grapefruit is considered to be the leader among the fruits that help to forget about appetite for a while.

Reviews suggest that using proper nutrition in practice will help you lose weight. We hope that taking good care of your health and eating a balanced diet will make your dream of a slim figure come true!