Human eating habits and preferences have evolved over millions of years.It is very difficult to change them radically, but they can undergo minor adjustments.The problem of overeating and obesity is particularly acute for humanity today, and the percentage of people suffering from obesity is the highest in developed countries.Obesity leads to cardiovascular problems, which can significantly shorten your life, and from a purely aesthetic point of view, excess weight does not make you a very attractive person in the eyes of other people.
Often, people try to restrict their diet drastically in order to lose excess weight.This does not always lead to positive results.If they lose a kilo or two, they risk gaining it back after the diet ends.
What are the rules to follow to get back in shape and consolidate results?
Rule 1: Eat small meals
Nutritionists recommend eating 5-6 times a day, always eat small portions.In this case, it should be about 250-350 grams, it is necessary to control not only its weight, but also the calorie content of the consumed food.In terms of calories, such a portion should not exceed 400-450 kcal.The total number of kcal in your diet should not exceed 1600-1700.Do not reduce your calorie intake below 1200 calories without consulting your doctor.The content of your food is also important.For example, complex, hard-to-digest carbohydrates should be eaten in the morning.In the evening, you can use dishes containing proteins and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water a day.The quality of the city's water supply leaves much to be desired, so it is necessary to purchase bottled water.To save money, it is better to order large containers at home than to buy them at the store.Experts do not advise drinking carbonated water, sweet water, or tea, especially at night, which can cause swelling.
Rule 3: Don't limit yourself too much
You should not limit yourself too much in the choice of food products;from time to time you can pamper yourself a little with your favorite foods, even if they harm the figure.
Here is an approximate diet that will allow you to maintain a normal weight:
- Breakfast.Experienced nutritionists advise to prepare foods that contain complex carbohydrates and a large amount of protein for breakfast.These recommendations include any kind of porridge (buckwheat, millet, rolled);you can also make sandwiches and eat cottage cheese, preferably not too fat and without sugar.Drink with tea, coffee, sugar-free or milk.
- Protein foods, mushrooms, meat, poultry are suitable for lunch.You can use different vegetables as a side dish.If your daily routine allows you to use light, low-fat soups, it would be the best option.It does not make sense to divide lunch into first and second;you have to choose something.Instead of compote, it is better to drink juice or eat fresh fruit.
- For dinner, foods that are not too fatty and contain heavy proteins (poultry, seafood, lean veal) are suitable.Supplement your diet with vegetables, preferably fresh, to replenish carbohydrate stores.Potatoes have gained popularity among the general population, they are used in many dishes, but they do not contain many nutrients, and the calorie content is still not very low;you can almost avoid eating them.Bread is a carbohydrate-rich and relatively high-calorie product;its consumption should be limited.
Rule 4: A healthy and active lifestyle
Finally, here are some more important recommendations.Your diet, of course, should be rational and balanced;you should plan it in advance, at least a week in advance.Do not forget to do sports, give up bad habits.Our advice here is general, so we recommend consulting a nutritionist and choosing an individual nutrition system aimed at fighting excess weight.