Build a proper diet for weight loss

By sitting on another "sad" diet and predicting that you can return to your normal "weight category" when it’s over, how many questions do we have: is it possible to make sure your weight is maintained after you lose weight? stable and not growing? , and didn’t you need to change your food packages in search of the best diet?

The good news is - there are always ways.

One more thing, is there a certain will enough not to look in the direction of your favorite cake until everything in your body and mind is set up to strive for victory over you.

Nutrition: Basic Facts

Sandwiches, mustard, canned food - if you decide to completely abandon the wrong and improper diet, and at the same time accompanied by digestive problems, small (heart) and adults, you should immediately refuse. one (problems with fat and sugar intake that provoke atherosclerosis and diabetes).

The essence of proper nutrition is not only the prevention of overweight, which is the most feared, but the whole "company" of curable diseases.

Therefore, it is necessary to study the theory before practicing.

Therefore, we take the facts of a healthy diet for weight loss as a basis, breaking it down into points:

1. Fractional nutrition helps to avoid hunger, do not overeat and do not improve. Small portions are unable to stretch the walls of the stomach, making it virtually bottomless and insatiable. The best way to be full, active and happy is to eat often (5-7 times a day).
2. Meals for dinner should be very light, it should be no later than 20. 00. The break between the first morning and dinner should not exceed 12 hours.
3. Fruits and vegetables (or at least 40%) make up half of the diet. Not to mention the benefits of these products - vitamin and mineral bombs that explode body fat.
4. The presence of grains and cereals in the diet. You can eat porridge every day. Most cereals act as sorbents and cleanse the body better than any other medicine.
5. The daily diet is a handful of nuts or sunflower seeds. These products enrich the body with potassium, unsaturated acids and dietary fiber.
6. Milk, cottage cheese, cheese, yogurt are tasty and healthy, they protect you from calcium deficiency and restore the intestinal microflora.
7. Meat and fish are not excluded from the diet (this is not a diet, anyway), they provide the body with protein. Although it is necessary - only 60 g per day.
8. The norm for drinking fluids is 2 liters per day. It is better to turn pure carbonated water into the main drink, your beauty and freshness depend on it.
9. Run a "substitute player, " that is, high-calorie foods with low-calorie foods. You should not exceed 2000 calories per day.
10. Monitor the oxygen-saturation of cells and the acid-base balance, which is responsible for other biochemical processes in the body. Alkaline foods include milk, yogurt, fruits, vegetables, and several types of nuts.
11. Avoid fried foods, white bread, preservatives, fizzy drinks and convenience foods - there are no big enemies of beauty in cooking.
12. Eat fruit before 3 p. m.
13. Do not salt dishes, use natural spices and seasonings, season salads with lemon juice and sea salt.

Includes a healthy menu

It is very important to control calories and maintain a balance between fats, proteins and carbohydrates.

Food should be taken in as small portions as possible. The last time you should eat three hours before bedtime. This way, you lower your stomach as much as possible and sleep better.

Proper diet for weight loss allows you to consume a sufficient amount of familiar foods, among which are truly delicious.

In the initial stage, you still have to give up a piece of dark chocolate or hard cheese.

After a while, when you believe in the result, you can treat yourself to this delicacy, but only occasionally.

At the same time, do not exceed the established limits and cook any of these products (but steamed, baked or boiled):

• calf, rabbit, chicken or skinless turkey;
• all seafood, especially;
• skim milk, kefir, yogurt;
• eggs (it is wise to replace scrambled eggs with scrambled eggs);
• all vegetables and fruits;
• tofu;
• legumes;
• matte rice;
• whole bread.

50x50 or whatever, but rare

Once again, we note that proper nutrition cannot be called a diet, so the diet allows for some weaknesses - boil potatoes for yourself (but a little in their form), or eat candy once a week.

In order not to speculate between "possible" and "impossible", we offer you a list of conditionally permitted products:

• starchy vegetables: potatoes, corn, carrots, beets;
• sweet fruits: bananas, avocados, dates, grapes;
• honey and dark chocolate;
• natural juices;
• sour cream and cream;
• hard secrets;
• butter and olive oil (up to 10 g).

Finding products

Of course, proper nutrition has a negative effect on the general condition of the body, and it does not absorb certain nutrients.

And we feel better after consuming them for some time: in the form of heaviness in the stomach, dizziness or other discomfort.

They also reflect the appearance - not only "hang" extra pounds, but also make the skin condition ideal away.

Here they are:

• smoked meats;
• mayonnaise and other dressings and sauces;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• juices from packages;
• salt and sugar;
• sweets;
• bakery products made from wheat flour.

As you can see, the "forbidden" list turned out to be much shorter than the previous two.

Therefore, there is nothing to worry about if he refuses the items shown.

It means that we will not starve to death and that we will be healthy.

Weekly diet

To create a healthy weekly diet for weight loss, you need to follow two basic nuances:

1. Calorie content. And we know that the number of calories per day should not exceed 2, 000.
2. The main ingredients that make up the menu. It is important that they are useful and nutritious.

You can add a third - different dishes.

In the morning, the lone oatmeal enjoys the first two days, then becomes boring and wants something else.

And it's scary - such a desire can completely ruin all plans and return to yesterday with all the cutlets, sausages and cakes.

So, the plan for a proper diet for a week is very simple: replace meat and fish, cook a simple variety of salads (the more, the better), prepare a variety of cereals and skip each new breakfast. As before, don’t forget to water with fruits.

In other words, if this plan is shortened to one day, we will:

• Breakfast - fiber and carbohydrates (energy throughout the day);
• second breakfast - protein meal (cheese with fruit, yogurt);
• lunch - proteins and carbohydrates (chicken broth or soup);
• lunch - a little enjoyment of the fruit);
• in the evening - protein (fish or meat fillets);
• Before going to bed - kefir or cottage cheese.

So, in the following video you can see how to eat right to achieve your weight loss goals:

Sample menu for the week

Remember that snacks are accepted with proper nutrition, but they should consist of only healthy foods: fruits, yogurts, oatmeal cookies, dried fruits.

And more and more water.

First Breakfast:

1. cereals, tea with lemon.
2. a slice of chicken and porridge or steamed vegetables. Tea or coffee without sugar.
3. Bread sandwich with cheese, baked vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuits. The tea.
5. soft-boiled eggs or eggs. Coffee or tea.

Second breakfast:

1. Fruit.
2. Tea and cheese.
3. Raisins and cottage cheese.
4. A handful of nuts or a few dried fruits.
5. Yogurt.
6. Children's fruit puree.

Dinner:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) borscht, boiled meat, Peking cabbage salad.
3. Wow, steamed meatballs, cucumber salad and tomatoes.
4. Salad of boiled mushrooms, boiled potatoes and white cabbage.
5. Chicken broth, mixed vegetable salad.

Food:

1. cottage cheese with chopped herbs.
2. Yogurt.
3. a glass of homemade natural juice.
4. Fresh fruits.
5. Fruit salad.
6. Cookies and fruit jelly.

Dinner:

1. Rabbit cooked with vegetables.
2. Red fish cooked on a vegetable pillow.
3. Omelet with vegetables.
4. Roasted chicken cutlets.
5. cottage cheese and cucumber salad.

The beginning of a new life

No one has yet been able to accept this and easily "jump" from a normal diet to a healthy diet to lose weight.

It's hard to break a habit, especially a diet, that everyone misses buns and cocoa for the first time.

Is Divorce the Answer?

There are rules for this too.

First, mood and inner order are important.

If you do not allow yourself to relax, the results of weight loss will be more interesting to you than pasta with meat.

Second, proper nutrition.

If it is properly "built", the body will be saturated and will not be attracted to the bun.

In fact, all our successes and failures are hidden in our heads, not on Buyan Island.

In any business (and proper nutrition is no exception), a mental approach is important.

Strengthen yourself in your mind (or on paper) to be slim, beautiful and healthy, and achieve this image with all your might, try it on yourself, admire yourself, praise yourself for your resilience.

At the end, write a plan for the week, month, and year.

How many kilograms will you lose?

what will you be

How do you feel?

Follow this plan and you will be fine.

You will lose weight, you will be beautiful, you will not relax - everything will be as you think.

I forgot the dessert. . .

Does a healthy diet include desserts, which are the most important element in a woman's diet, not for the stomach or the soul?

The answer is yes.

Only desserts depend on their usefulness for the body: oatmeal cookies, the same fruits and dried fruits, they are not inferior to any chocolate in sweetness, but more useful - a hundred times, fruit mousses and jelly, sorbents, jelly, cottage cheese.

Try it, you will like it!