If you eat properly (control the quality and quantity of food intake), you can lose weight well. Although diets usually have their expiration dates and few people manage to keep the weight off after them, proper nutrition is the key to a beautiful, slim figure for many years.
What to do
Proper nutrition is incompatible with the following points:
- Uncontrolled food portions: if you consume immeasurable amounts without following the regime, the healthiest food will become the first enemy.
- Constant stress that causes excess weight. To lose weight, try to avoid stressful situations and get your nerves in order.
- Water restriction. Drinking too much liquid is not recommended, but water is still the main product for weight loss. It helps the body 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 on your hips and stomach.
- Neglect of breakfast. This is a breakfast that builds the whole next day and helps the body to stand without fatigue until the second breakfast or lunch. In the morning, you need to eat a portion of complex carbohydrates, fiber, and protein in order to save energy and not look longingly at the bakery in the supermarket.
- Lack of vegetables or their low 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 can find varieties and types of vegetables to suit your taste.
- Lack of sleep. It has been proven by doctors, nutritionists and athletes that sleeping less than 7 hours causes the production of the hunger hormone and the amount of protein responsible for the normalization of appetite decreases rapidly. Do not tire your body from lack of sleep, try to sleep before midnight and give yourself 7 hours of sleep.
Many women expect to get their figure in order quickly by eating right. It is worth taking a closer look at yourself and eliminating the reasons that prevent you from achieving your goal.
Weight Loss Products
For a beautiful figure, you need to understand how to eat properly and what products to use to effectively lose weight. Having the right amount of proteins, fats, carbohydrates and vitamins will help the body achieve the desired results without stress.
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Foods rich in protein are important for a "quality" body: they help the formation of muscle cells. Their lack in the body leads to the formation of free fats. You should consume 1-1. 3 grams of protein per day, for athletes this number increases to 1. 5 g.
Products containing protein:
- White meat chicken, rabbit or turkey;
- Young lamb, veal or beef;
- low-fat dairy products;
- eggs, preferably quail;
- tofu cheese;
- nuts;
- Soy milk.
Oils
Fats are important for everyone. It is a mistake to believe that they are harmful or have no benefit during weight loss. Refusal from them causes cells to malfunction and poor absorption of many vitamins.
Vegetable oils help with weight loss, but only when used correctly.
A person will need 30% of all calories consumed per day. It is important to know that vegetable oils cannot replace animal fats, each type has its own purpose, so it 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 cooked milk, butter, or sour cream;
- Nuts and seeds.
Carbohydrates
There are simple and complex carbohydrates. Some of them harm our figure, while others help to replenish energy and provide the necessary satiety with small portions of food.
Simple carbohydrates are found in unhealthy foods such as sugary sodas, sugar, confectionery and other gastronomic delights - they are the main contributors to excess weight. Their harmfulness lies in their quick breakdown, which provides 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 foods containing complex carbohydrates twice a day:
- durum wheat pasta or vermicelli;
- All legumes;
- All grains are useful except semolina;
- Baked potatoes;
- Products containing starch and sweet vegetables (canned peas or corn do not do the body any good).
Cellulose
Fiber will not fill you with 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 bulk in the stomach and creates a feeling of fullness, but the main work of fiber is in the intestines. Fiber stimulates the formation and activity of enzymes and actively aids in digestion.
It is recommended to take 20-35 grams per day. Fiber is available in the following products:
- cocoa;
- Linseed;
- apricot, fig;
- dandruff;
- hips, almonds;
- Rye bran and whole grain bread.
Vitamins
The purpose of vitamins is to participate in metabolic processes and help the body work properly. To lose weight, you need a regular and balanced intake of various foods.
Vitamin deficiency will lead to poor health, metabolic disorders, weakened immunity, and this will only harm your desire to lose weight.
What foods contain vitamins:
- Greens, fruits, vegetables;
- Nuts and seeds;
- Cereals and cereals;
- medium-fat dairy products;
- eggs (quail or chicken);
- Fish and lean meat.
Prohibited Products
Be prepared to give up foods that are not useful, but cause excess weight accumulation:
- Chips, everyone's favorite salted nuts, spicy crackers, snacks;
- Popcorn;
- Convenience and instant food;
- Baked goods from stores, long shelf life;
- Mayonnaise (especially high fat content);
- Prepared foods from the store (for example, fried fish or cakes).
Diet
You can also use the simple palm method when calculating the cycle:
- Daily protein intake should correspond to the volume of one palm (about 130 grams);
- consumption of no more than 80-100 g of complex carbohydrates;
- The amount of fat should not exceed 400 kcal;
- Vegetables and fruits containing the maximum amount of fiber and vitamins in volume should be equal to two dates at a time.
When preparing a menu for your every day, we recommend taking into account all the factors necessary for the healthy functioning of the body. The regimen is selected by a nutritionist or be sure to calculate your physical condition and weight independently.
Even a doctor cannot say 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, some will take longer, 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;
- Milk muesli, 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 apples.
Lunch:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomato), a glass of water;
- Fish soup, freshly chopped vegetables, pieces of meat, a glass of fresh juice;
- Low-fat borscht, tomato and cheese zrazy, buckwheat porridge and cocoa.
Afternoons:
- A sandwich of whole grain bread with cheese and a glass of milk;
- spicy tomato salad with low-fat sour cream and juice;
- Yogurt and any seasonal fruit.
Supper:
- chicken meat, vegetables (if in season) green tea;
- Fish cutlet, Greek salad and milk;
- Boiled vegetables (you can make a salad from them), boiled chicken and green tea.
Recommendations
When choosing a menu and deciding to follow it, we suggest using the following tips, which are necessary for a positive result.
Principles of eating behavior:
- We eat at least three times a day (ideally 5);
- We use a variety of products;
- We completely exclude alcohol from the diet;
- We refuse preservatives;
- We replace sweet carbonated drinks with mineral water;
- We prepare only fresh food every time;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and not excessively;
- If you need to eat at work, forget the store, it is better to take fruit, yogurt or boiled chicken from home.
If you have slowed down and eaten junk food for yourself as a weight loss person, we recommend that you fast. This should not be fasting, because 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 follow the regime as in the main scheme of your diet.