If you eat well (control the quality and quantity of food), you can lose weight well. While diets usually have their limits and very few manage to maintain their weight after them, good nutrition is the key to a beautiful, slender figure for many years.
What you should not do
Good 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 diet.
- Constant stress that leads to excess weight. To lose weight, try to avoid stressful situations and put your nerves in order.
- Water restriction. It is not recommended to drink a lot of fluids, but water remains the main product for weight loss. It helps the body function properly and plays an important role in the metabolic process.
- No calorie counting. A healthy diet involves carefully counting the calories you consume each day; the excess will stay on your hips and stomach.
- Neglecting breakfast. It is the breakfast that builds the whole day for the next day and which will help the body to last tirelessly until the second breakfast or lunch. In the morning, you need to eat a portion of complex carbohydrates, fiber and protein to stock up on energy and not look longingly at the bakery section in the supermarket.
- Lack of vegetables or low consumption of them. Raw or stewed vegetables are a storehouse of many vitamins that will help you lose weight. There are so many 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, quickly decreases. Don’t exhaust your body from lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women who eat well expect to quickly put their figure in order. 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 know how to eat right 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.
Squirrels
Foods rich in protein are essential for a "quality" body: they contribute to the formation of muscle cells. Their deficiency in the body leads to the formation of loose fats. You should consume 1 to 1. 3 grams of protein per day; for athletes, this figure increases to 1. 5 g.
Products containing proteins:
- White chicken, rabbit or turkey meat;
- Young lamb, veal or beef;
- 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 that they do not bring any benefit when losing weight. Their refusal leads to poor cell functioning and poor absorption of many vitamins.
Vegetable fats help 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 function, so they should be consumed in a ratio of 30% / 70%.
Some products:
- Olive oil (preferably cold pressed);
- Fish fat;
- 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 to replenish energy and provide the necessary saturation with small portions of food.
Simple carbohydrates are found in unhealthy foods, such as sugary carbonated drinks, sugar, pastries and other gastronomic delights - they are the ones that contribute to excess weight. Their harm lies in their rapid degradation, which only briefly satisfies the feeling of hunger.
The advantage of complex carbohydrates lies in their structure. Using them correctly, you will have energy for a long time and hunger will not bother you.
You can easily eat two servings of foods per day containing complex carbohydrates:
- Durum wheat pasta or vermicelli;
- All legumes;
- All cereals are useful except semolina;
- 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 fullness, but the main work of fiber occurs in the intestines. Fiber stimulates the formation and functioning of enzymes and actively contributes to digestion.
It is recommended to take 20 to 35 grams per day. fiber, it is present in the following products:
- Cocoa;
- linseed;
- Apricots, figs;
- Fiber;
- 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.
A lack of vitamins will lead to deterioration of health, metabolic disorders, weakening of immunity, which will only harm your desire to lose weight.
What foods contain vitamins:
- Greens, fruits, vegetables;
- Nuts and seeds;
- Cereals and cereals;
- Mid-fat dairy products;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Prepare to give up foods that are not beneficial, but only cause the accumulation of excess weight:
- Chips, everyone's favorite nuts with salt, crackers with seasonings, snacks;
- Pop corn;
- Convenience store and instant food;
- Store baked goods, long shelf life;
- Mayonnaise (especially high in fat);
- Ready-made foods from the store (for example, fried fish or pies).
Diet
Additionally, when calculating the circuit, you can use the simple palm method:
- 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 fiber and vitamins by volume should be equivalent to two palms at a time.
When developing a menu for your daily life, we recommend that you take into account all the factors necessary for the proper 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 cannot 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 all women can lose weight!
Menu examples
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 boiled eggs;
- Breaded fish, mashed potatoes, milk;
- Muesli with milk, egg (can be quail), freshly squeezed fruit juice.
Second breakfasts:
- Semi-fat yogurt, orange and 2 bananas;
- Pancakes with cottage cheese and milk;
- Low-fat cottage cheese with sour cream and an apple.
Lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of juice;
- Fish soup, chopped fresh vegetables, meat cutlet, a glass of fresh juice;
- Low-fat borscht, zrazy with tomatoes and cheese, buckwheat porridge and cocoa.
Afternoons:
- A wholemeal bread sandwich with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and juice;
- Yogurt and seasonal fruit.
Dinners:
- Chicken chop, vegetables (if in season) green tea;
- Fish escalope, Greek salad and milk;
- Boiled vegetables (you can make a salad from them), boiled chicken and green tea.
Recommendations
When the menu is chosen and you decide to follow it, we suggest using the following tips, 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 conservatives;
- We replace sweetened carbonated drinks with mineral water;
- We only prepare fresh dishes every time;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and without excess;
- If you have to eat at work, forget about the store, it is better to take fruit, yogurt or boiled chicken home.
If you have given yourself some slack and eaten foods that are undesirable for a person who is losing weight, we advise you to give yourself a day of fasting. This should not be a fast, 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 diet as in the main scheme of your diet.