Fast food, fast food and unbalanced diet will ruin your figure. The body has bad eating habits and stores fat to save energy. This is how the excess weight appears. Today we will tell you how to lose weight.
Basic principles of proper nutrition
The main principle of proper nutrition is to maintain a balance between the consumption of protein, fat and carbohydrates. On average, the total number of calories burned per day is 2000. Among them, carbohydrates are 45-65%, fat is 20-35%, and protein is 10-35%. With such a system, the human body can receive all the nutrients in the correct dose.
In addition to protein, fat and carbohydrates, you also need to add fiber and foods containing vitamins and minerals needed for human life in the menu.
In addition to maintaining the balance between minerals, it is also necessary to control the amount of calories consumed. Eliminate junk food in your diet: high-fat foods, flour products, fast food, candy, carbonated drinks. Reduce salt in your diet to a minimum. The fact is that salt retains water in the body-this can cause edema.
Restrictions also apply to serving sizes-250-300 grams. In this case, it is necessary to eat small amounts-it is recommended to eat every 2–2. 5 hours.
In addition to food, don’t forget that you need to drink 2 liters of liquid every day. Water can remove toxins from the body and remove harmful substances.
The following table contains foods that are allowed and prohibited for weight loss.
| slimming product | Prohibited weight loss products | Foods that should be restricted |
| vegetables | High-sugar foods and beverages | Red meat |
| fruit | Flour products | butter |
| cereals | Semi-finished products | Vegetable oil |
| cereals | fast food | White rice |
| Dairy products | candy | White bread |
| a fish | Baked goods | potato |
| Lean meat (chicken, turkey) | Smoked meat | dried fruit |
| Whole wheat bread | Canned food | |
| egg | mayonnaise | |
| Beans | ||
| Nuts | ||
| mushroom | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let us debunk the most popular myth: there is no special food that can help you lose weight.
Weight loss is achieved by burning calories burned. At the same time, it doesn't matter what product gets energy from. If you eat more, a strict chicken breast and buckwheat diet will be better.
There is no food with negative calorie content, and the body consumes more energy than it accepts during processing. These are usually considered cucumbers, celery and cabbage. In fact, the human body uses approximately 30% of its energy value in the processing of any product.
Why diet doesn't work
Don't be fooled by the "most effective diet" comment. All popular weight loss nutrition systems are based on reducing daily calorie intake. In some cases, for example, when carbohydrates are restricted, weight can be reduced due to reduced water content, but this effect is short-lived.
The main reasons for the ineffective diet:
- Refusal to eat will slow down the metabolism.
- Diet will not increase strength and muscle mass, but will only lead to physical failure.
- The fast diet "lost 10 kg in two days"-just water loss.
- A diet that helps others may not be right for you.
- In the body, everything is arranged very independently. Therefore, the wrong choice of the nutritional system can seriously damage your health.
How to plan the right weight loss diet
In order to lose weight properly, you need to carefully consider your diet. Try to eat at the same time every day. Make a schedule, including all meals, even snacks, and stick to it. Try not to skip breakfast. You will not feel hungry in the morning, but breakfast is an important etiquette, so your body will be full of vitality throughout the day.
Don't ignore your hunger. Due to insufficient food, the body begins to store fat. When you feel the need for food, eat a snack right away-eat an apple or drink a glass of kefir.
In addition to all three meals, you should also incorporate daily exercise into your schedule. Plan your day so that you don’t feel sick in your abdomen, or don’t get yourself into trouble after exercise.
If you keep thinking of a piece of chocolate while on a diet, eat it and relax. Just control yourself and remember that all calories burned need to be burned.
The ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is best steamed, boiled or grilled. Foods fried in fat or refined sunflower oil are forbidden. Flaxseed or olive oil are good choices.
The ideal breakfast menu includes complex carbohydrates, a small amount of protein and a small amount of fruit. At 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 recommend that you eat a snack made of vegetables or cheese. Dinner-protein and vegetables. That being said, try not to eat a lot of potatoes, corn, beets and carrots. These vegetables will raise blood sugar levels. Before going to bed, eat a little cheese or a glass of kefir. This will satisfy your hunger and help you fall asleep quickly.
We recommend eating nuts and vegetables as snacks throughout the day. If you feel really hungry and still have a long way to go before your next meal, eat whole wheat bread and place thinly sliced avocados on top. This dish contains healthy fats and carbohydrates, so you won't get fat from there. If you don't want to eat too many almonds, you can also eat a small amount of almonds.
Nutrition advice
First of all, nutrition should be balanced-the ratio of protein, fat and carbohydrates must be respected, while not exceeding the daily calorie intake.
Nutritionists recommend that you keep a food diary to record everything you eat during the day. This control will help you avoid dropping prohibited food.
Half an hour before the first meal, drink a glass of warm water with lemon. This will speed up your metabolism.
Remember, you will not feel sad while losing weight. Don't force yourself into a strict framework. Proper nutrition will not harm the body and help maintain a healthy lifestyle.
Testimonials
"I think the result is a series of achievements: diet and composition and physical condition. Now, I practice eating partly (4-5 times a day), and a small part of it gives up junk food. Now my diet does not have canned or fried food, Bakery products (I only eat grains), salt, sugar and seasonings. I am used to this kind of food and I am very comfortable. Yes, it is still difficult to give up sweets, so I still eat it sometimes, but there is no fanaticism. "
"For me, dieting is a torture. It is difficult for me to control my diet, and the process of losing weight is very difficult for me. I couldn't lose weight for a long time, so I decided to go to the gym. I learned a lot from a healthy lifestyleI realized that I shouldn’t be exhausted from a complex diet. Proper nutrition has become a way of life for me. I lost weight, slept soundly, and looked good. "
"I have been dieting for a long time. As time passed, they stopped helping me. I decided to change my lifestyle in some way and consult a professional. The fitness trainer recommends that you start a healthy diet and regularlyWork out in the gym. I feel good, my body is a little lighter. I am very satisfied with the results. "
The right diet is a good way to lose weight without harming your health.