If you eat properly (control the quality and quantity of food intake), you can lose weight well. While diets usually have their expiration dates and very few manage to keep the weight off after them, proper nutrition is the key to a beautiful, slim figure for many years.
What not to do
Proper 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 observing the regime.
- Constant stress that leads to excess weight. To lose weight, try to avoid stressful situations and get your nerves in order.
- Water restriction. Drinking a lot of fluids is not recommended, but still water is 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 eat per day; the excess will remain on the thighs and abdomen.
- Skipping breakfast. This is the breakfast that builds the whole next day and will help the body tirelessly endure until the second breakfast or lunch. In the morning, you should eat a portion of complex carbohydrates, fiber and protein, so that you have energy and do not look longingly at the bakery section of the supermarket.
- Lack of vegetables or low consumption of them. Raw or steamed vegetables are a storehouse of many vitamins that will help you lose weight. There are so many of them 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 normalizing appetite, quickly decreases. Do not exhaust your body with lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.
Many women who eat right expect to quickly get 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.
Slimming products
For a beautiful figure, you need to understand how to eat properly, 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.
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Protein-rich foods 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 fat. You should consume 1-1. 3 grams of protein per day, for athletes the figure isincreases to 1. 5 g.
Products containing protein:
- White chicken, rabbit or turkey meat;
- Young lamb, veal or veal;
- Low-fat dairy products;
- Eggs, preferably quail;
- tofu cheese;
- Nuts;
- Soy milk.
fats
Fats are essential for every person. It is a mistake to think that they are harmful or have no benefit during weight loss. Refusal of them leads to improper functioning of cells and poor absorption of many vitamins.
Vegetable fats help you 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 purpose, so they should be consumed in a ratio of 30% / 70%.
Products:
- Olive oil (preferably cold pressed);
- Fish oil;
- Herring, mackerel, salmon or trout;
- Milk fat 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 replenish energy and provide the necessary satiety with small portions of food.
Simple carbohydrates are found in unhealthy foods such as sugary sodas, sugar, sweets and other gastronomic delights - they are the ones that contribute to excess weight. Their harmfulness lies in their rapid degradation, which satiates the feeling of hunger only for a short time.
The advantage of complex carbohydrates is 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 a day that contain 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
Fibers will not fill the energy, but thanks to them, 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 induces a feeling of satiety, but the main work of fiber is done in the intestines. Fibers stimulate the formation and functioning of enzymes and actively support digestion.
It is recommended to take 20-35 grams per day. fiber, present in the following products:
- cocoa;
- Linseed;
- Apricots, figs;
- bran;
- Rose hips, almonds;
- Rye bran and whole grain bread.
vitamins
The purpose of vitamins is to participate in metabolic processes and support the proper functioning of the body. In order to lose weight, a regular and balanced intake of various foods is necessary.
The lack of vitamins will lead to deterioration of health, metabolic disorders, weakening of immunity and this will only harm your desire to lose weight.
What foods contain vitamins:
- Vegetables, fruits, vegetables;
- Nuts and seeds;
- Cereals and cereals;
- Dairy products with medium fat content;
- Eggs (quail or chicken);
- Fish and lean meat.
Prohibited products
Set yourself up to give up foods that are not useful, but only provoke the accumulation of excess weight:
- Chips, everyone's favorite salted nuts, crackers with spices, snacks;
- popcorn;
- Convenient and instant food;
- Store baked goods, long shelf life;
- Mayonnaise (especially high fat content);
- Prepared foods from the store (eg fried fish or pies).
Diet
Also, when calculating the circuit, you can use the simple palm method:
- The daily intake of protein should correspond to the volume of one 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, which contain the maximum amount of fiber and vitamins by volume, should be equal to two palms at a time.
When drawing up a menu for each day, we recommend taking into account all the factors necessary for the healthy functioning of the body. The regimen is chosen by a nutritionist or independently, do not forget to calculate your physical condition and weight.
Even the 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 every woman can lose weight!
Sample menus
Breakfast:
- Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
- Battered fish, mashed potatoes, milk;
- Muesli with milk, egg (can be quail), freshly squeezed fruit juice.
Second snacks:
- Medium fat yogurt, orange and 2 bananas;
- Pancakes with cottage cheese and milk;
- Low-fat cottage cheese with sour cream and apple.
Lunches:
- Chicken soup, buckwheat porridge with mushrooms, salad (pumpkin and tomatoes), a glass of juice;
- Fish soup, fresh chopped vegetables, meat steak, a glass of fresh juice;
- Low-fat borscht, tomatoes and zrazy cheese, buckwheat porridge and cocoa.
afternoon:
- A sandwich of whole wheat bread with cheese and a glass of milk;
- Tomato salad seasoned with low-fat sour cream and juice;
- Yogurt and any seasonal fruit.
Dinners:
- Chicken steak, 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 the menu is selected and you decide 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;
- Every time we prepare only fresh dishes;
- We exclude marshmallows, chocolate and ice cream;
- We eat slowly and do not overdo it;
- If you have to eat at work, forget about the store, it's better to take fruit, yogurt or boiled chicken from home.
If you have been resting and eating foods that are not desirable for a slimmer, we advise you to give yourself a fasting day. This should not be fasting, 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, do not forget to adhere to the regime, as in the main scheme of your diet.