Fast food, fast food and an unbalanced diet ruin your figure. The body suffers from poor eating habits and stores fat to save energy. This is how overweight appears. 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 the consumption of protein, fat and carbohydrates. The average total number of calories consumed per day is 2000. 45-65% of them are carbohydrates, 20-35% are fats and 10-35% are proteins. With such a system, the body receives all the nutrients in the right doses.
In addition to proteins, fats and carbohydrates, the menu should add fiber and foods containing vitamins and minerals necessary for the body to live.
In addition to maintaining a balance between minerals, it is necessary to control the amount of calories consumed. Eliminate junk food from your diet: high-fat foods, flour, fast food, pastries, sodas. Reduce the amount of salt in your diet to a minimum. The fact is that salt retains fluid in the body - this leads to edema.
The restrictions also apply to the portion size - 250-300 grams. In this case it is necessary to eat partially - it is recommended to eat every 2-2, 5 hours.
In addition to food, remember that you need to drink 2 liters of fluid a day. Water cleanses the body of toxins and removes harmful substances.
The table below contains foods that are allowed and prohibited for weight loss.
| Products allowed for weight loss | Products prohibited for weight loss | Foods that should be limited |
| Vegetables | Foods and beverages high in sugar | red meat |
| Fruits | Flour products | Butter |
| Cereals | Semi-finished products | Vegetable oil |
| Cereals | Fast food | White rice |
| Dairy products | Candy | White bread |
| Fish | Bakery products | Potatoes |
| Lean meat (chicken, turkey) | Smoked meats | Dried fruit |
| Whole grain bread | Canned foods | |
| Eggs | Mayonnaise | |
| Legumes | ||
| Nuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let's debunk 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 is not so important what products you get energy from. You can improve on a strict diet with chicken breast and buckwheat if you eat a lot.
There are no negative calorie foods for which the body expends more energy than it receives. These are usually considered cucumbers, celery and cabbage. In fact, the body spends about 30% of its energy value on processing each product.
Why diets don't work
Don't be fooled by reviews of the "most effective diet" All popular diet systems for weight loss are based on reducing daily calorie intake. In some cases, for example, by limiting carbohydrates, weight may be reduced due to fluid loss, butthis effect is short-lived.
The main reasons why diets are ineffective:
- Refusal to eat leads to a slowdown in metabolism.
- The diet will not add strength and muscle mass, but will only lead to exhaustion of the body.
- Express diets "lose 10 kg in two days" - just fluid loss.
- A diet that has helped others may not be right for you.
- Everything in the body is arranged very individually, so the wrong food system can seriously damage your health.
How to plan the right diet for weight loss
For proper weight loss you need to carefully consider your diet. Try to eat at the same time every day. Make a schedule, include all meals, even snacks, and stick to it. Try not to miss breakfast. You do not feel hungry in the morning, but breakfast is an important ritual, thanks to which the body is charged with energy for the whole day.
Don't ignore your hunger. When there is a lack of food, the body begins to store fat. As soon as you feel the need for food, eat a little - eat an apple or drink 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 overeat after a workout.
If you are constantly thinking about a piece of chocolate while on a diet, eat it and take it easy. Just keep yourself under control and remember that all the calories consumed will have to be burned.
An ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is best to steam, cook or bake. Foods fried in fat 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 portion of fruit. For lunch you can eat vegetables or dairy products. A healthy lunch is lean meat (chicken or turkey), vegetables and complex carbohydrates.
As an afternoon snack, we advise you to have breakfast with vegetables or cottage cheese. For dinner - protein and vegetables. With that in mind, try not to eat a lot of potatoes, corn, beets and carrots. These vegetables raise blood sugar levels. Before going to bed, eat a portion of cottage cheese or drink a glass of kefir. This will satisfy your hunger and help you fall asleep quickly.
We recommend nuts and vegetables for snacks throughout the day. If you feel really hungry and are still far from your next meal, take wholemeal bread and place the sliced avocado on it. This dish contains healthy fats and carbohydrates that you will not gain weight. You can also eat a handful of almonds if you don't feel like eating too much.
Nutrition tips
First of all, the diet should be balanced - it is necessary to observe the norm of proteins, fats and carbohydrates, while not exceeding the daily calorie intake.
Nutritionists recommend keeping a food diary where you can record everything you eat during the day. This control will help you avoid getting forbidden foods.
Drink a glass of warm water with lemon half an hour before the first meal. This will speed up your metabolism.
Remember that while losing weight, you should not feel bad. Do not force yourself within strict limits. Proper nutrition does not harm the body and helps maintain a healthy lifestyle.
Reviews
"I consider the result to be a set of achievements: diet and composition, as well as physical condition. Now I practice partial (4-5 times a day) meals, in small portions, I gave up junk food. Now in my diet there are no canned and fried foods, bakery products (I eat only cereals), salt, sugar and sauces. I'm already used to this type of food and I'm comfortable. It is true that it is still difficult to give up sweets, so I still eat it sometimes, but without fanaticism. "
"For me, diet is torture. It is difficult for me to control my diet, the process of losing weight is very difficult. I could not 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 get tired of complicated diets. Proper nutrition has become a way of life for me. I lost weight, slept well and looked great. "
"I've been on a lot of diets for a very long time. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consult with professionals. Fitness trainers recommended starting a healthy diet and regular exercise in the gym. I feel great, there is some lightness in my body. I am very pleased with the result. "
Proper nutrition is a great way to lose weight without harming your health.