What not to eat while losing weight, a list of weight loss products, a healthy diet menu for a week and a month - find out here and get even better.
Beauty requires sacrifices, but you don't always want to sacrifice them. The foundation of a weight loss food program is a lifestyle, not a one-time event. Today is a kefir day and tomorrow - one and a half kilograms in one session - is not good. The body perceives the jumps in the diet as a personal insult, accumulating fat reserves during the days of abstinence.
Principles of good nutrition
Good food is always varied. Mono-diets are only fine for short-term use - up to a week, and then if you really need to lose weight quickly.
Eating healthy is impossible without fruit and vegetables. Scientists recently suggested increasing the intake by 2-4 times, because a person eats too many unhealthy foods.
How to eat to lose weight? Fractional. 4-6 times a day - food is more useful than twice and in large quantities. It is best to divide the portions into small parts, so the body will understand that it is fed regularly and will not accumulate excess fats.
How to start eating well? Make a golden rule: drink water 30 minutes before a meal or 30 minutes after. This will dull the feeling of hunger, you will automatically switch to smaller portions and at the same time cleanse the body of toxins.
The right products for weight loss
Cereals in the form of cereals help the digestive tract to function better, saturate, have few calories. Rice, buckwheat, oatmeal, pearl barley porridge are preferred.
Apples: they are used to cleanse the body of toxins, as they contain a lot of fiber and a rich vitamin composition.
Fish (especially varieties of fatty ocean fish: salmon, salmon, trout). Rich in anti-aging antioxidants, it helps brain function and is easily absorbed.
Strawberries and other berries are used as cleaners from harmful substances. Include them in your weight loss diet. Strawberries have 3-5 more vitamin C than lemon and more iron than apples.
Garlic is known to thin the blood and make it flow faster, meaning it improves blood flow. From this, the cells are quickly saturated with nutrients.
Carrots are good for the skin and eyes. There is one subtlety: carrots are eaten only with fats (for example, butter or cream). Beta-carotene with fats is perfectly absorbed, but not without them.
Good nutrition: it's time to eat
If you want to lose weight without going hungry, make a plan for yourself when and what to eat. This will help you achieve regularity in your meals and will help you maintain reasonable portions throughout the day. Say no to dry sandwiches and chaotic snacks on the go.
Everyone's schedule is different, so it's not wise to advise everyone to eat at the same time. Yet the system can be programmed to give you maximum comfort.
Eat half an hour or an hour after waking up. During this time, the digestive tract will have time to start, food will be easily absorbed.
Take 3-4 hour breaks between meals.
Do not eat 3 hours before bed, especially if you work out in the evening. It is best to drink sugar-free water or juice.
Distribute maximum calories in the first half of the day, plan a lighter diet in the second half.
Elderly and weakened people after surgery are advised to eat at least 4 times a day, consume more than a third of calories at lunch, up to 15% at dinner.
What not to eat while losing weight
Everyone knows this list, but not everyone is ready to follow it. Cakes, sweets with sugar and flour, smoked, fried, spicy are taboo for weight loss. These dishes whet your appetite, you want to eat more and we're not talking about any plans anymore. To stay within the framework of a healthy diet, it is not necessary to tease the taste buds with unnecessary "snacks". The less spice in a dish, the less you will eat it and you will not burden the body.
Proper nutrition, diet
Salt-free breakfast cereals, steamed, boiled, baked vegetables, boiled (not fried) meat (not crunchy! ) will make your waist slim, your skin clear and your self-esteemhigh.
What else is on the list of slimming products:
- Vegetables and salads.
- Sugar-free baked goods (diet biscuits).
- Fermented milk products with zero or 1% fat content.
- Tea without sugar.
- Vegetable soups and broths.
This is the foundation of good nutrition. If you go on such a diet every day, diets are not necessary.
Proper nutrition for weight loss: menu
There are hundreds of types of diets. To find yours, determine the range of products that will become a pleasure for you, not a hellish torment. Create a weekly diet based on them. Products should be useful, as we discussed above. We offer a version of the menu for weight loss based on ricotta.
Cottage cheese is used in the diet of those who are obese:
- makes us lose weight,
- is easy to digest,
- saturates well,
- helps strengthen hair, teeth and nails.
Seasonal fruits and vegetables are added to the curd, excluding grapes (they are too caloric).
Diet with cottage cheese for 3 days
Use only fresh and high quality homemade ricotta. This is the main dish, which is eaten without sugar (you can't master it that much). Cucumber, orange, other healthful vegetables and fruits are consumed in between meals of cottage cheese. From drinks: freshly squeezed juice (but not on an empty stomach) and mineral water without gas, tea and coffee without sugar.
With such a diet, you can lose 3-5 kg per week. And if you're lucky, even more so.
Menu for healthy eating for the week
- Breakfast - porridge with boiled vegetables. Porridge should be alternated every two days: oatmeal - barley rice.
- Afternoon snack. Sugar-free cottage cheese, vegetables.
- Lunch. Boiled chicken breast, fresh vegetable salad with a spoonful of olive oil.
- Afternoon snack (after 3 hours). Salad of fresh or stewed vegetables without spices. 2-3 sugar-free cookies.
- Dinner. A small portion of ocean fish, kefir.
Drink green tea, pure water, mineral water between meals. This 7-day menu will help you lose 5 to 8 kg.
Menu for healthy eating for a month
By eliminating only unhealthy foods, including purified water on the menu, and by eating fractionally, you will already get great results. If you choose the right menu for losing weight, the effect will increase by another 2-3 kilograms.
Keep track of your calories. People who have reduced their diet by just 300 calories per day lose weight by up to 13 kg per year. It is enough to follow the program of proper nutrition.
How to create a menu for a month?
Choose 3-4 types of cereals that you use for cereals in the morning (exclude semolina). This is the most balanced diet for weight loss.
Choose seasonal vegetables - don't use greenhouse ones, as they can be nitrated. Buy the necessary products from your grandmothers on the market - beets, carrots, potatoes - they are fundamentally different from those sold in supermarkets.
Eliminate sugar from your diet - completely! And cut the amount of salt in half. This alone will help lose extra inches from your waist and hips.
Select the reserve of beverages you will drink: tea, coffee, purified water. Coffee: no more than 2-3 cups a day, preferably green tea.
The right diet for weight loss is fish and meat dishes. They are cooked 2 times a week, eaten in small portions and only boiled, baked or steamed.
Don't forget the weight loss foods like onions, garlic, basil. Add them to salads and cereals. This will help the body quickly discharge from excess.
What fruits can you eat while losing weight? They should have two main properties: low calorie content and ease of absorption by the body. And almost every fruit is rich in vitamins. Orange, kiwi, lemon, cherry are very good on the menu of the day.
Slimming nutrition systems
A diet menu for weight loss is prepared on the recommendation of a gastroenterologist or nutritionist. This will allow you to adjust the diet in a reasonable and timely manner.
Vegetarianism - no meat and for vegans - fish, milk and butter. With such a system, they lose weight quickly, however, in the first month, you may not feel well due to the toxins leaving the body. Meat proteins must be replaced with soy proteins, otherwise the cells will have no material to build. This healthy daily diet becomes a lifestyle with due diligence.
Separate meals: Eat proteins and carbohydrates separately, not together. Do not combine proteins and fats, sour fruits and starchy vegetables. No alcohol and a minimum of salt. However, an excellent diet for weight loss is not suitable for those suffering from stomach ulcers and diabetes.
Meals 4 hours before bedtime. Not eating after 6pm is difficult, but doable. With such a system, even very fat people lose 8-10 kg in 1-1. 5 months. Soon such a system becomes a habit and the body no longer asks for food at night. But you can drink the water.
Healthy food for men and women: the difference in the menu
The main difference is the number of calories. If for a woman, when losing weight, they need at least 1500, then for a man - at least 2500 per day.
Women have less muscle mass, which means they need less protein than men. At 45, the situation has changed: men should reduce the amount of red meat and especially sausages with spices. But women need more natural meat products - this is required by an increased amount of estrogen and the need for iron contained in meat.
Vitamin E, the minerals selenium and zinc are what must be included in a man's diet after the age of 35. There are many of these trace elements in seafood, especially oysters.
Women should prefer a menu with vitamins A, B6, E, folic acid. They contain legumes, cereals, ginger.
A healthy menu requires a reasonable approach, regularity and a clear goal. Then you will succeed.