Quick snacks, fast food and an unbalanced diet spoil your figure. The body suffers from poor eating habits and stores fat to save energy. This is what excess weight looks like. Today we will tell you how to eat to lose weight.
Basic principles of proper nutrition
The fundamental principle of proper nutrition is to maintain a balance between the consumption of proteins, fats and carbohydrates. On average, the total number of calories consumed per day is 2000. Of these, 45-65% are carbohydrates, 20-35% are fat and 10-35% are proteins. With such a system, the body receives all the nutrients in the right doses.
In addition to proteins, fats and carbohydrates, it is necessary to add to the menu fibers and foods containing vitamins and minerals that the body needs for life.
In addition to maintaining a balance between minerals, it is necessary to control the amount of calories consumed. Eliminate junk food from your diet: high-fat foods, flour products, fast foods, sweets, carbonated drinks. Minimize the amount of salt in your diet. The fact is that salt holds fluid in the body - this leads to edema.
Restrictions also apply to serving size: 250-300 grams. In this case, it is necessary to eat fractionally: 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 per day. Water cleanses the body of toxins and removes harmful substances.
The table below contains allowed and prohibited foods for weight loss.
| Permitted products for weight loss | Prohibited products for weight loss | Foods that should be limited |
| Vegetables | High-sugar foods and drinks | Red meat |
| Fruit | Flour-based products | Butter |
| Cereals | Semi-finished products | Vegetable oil |
| Cereals | fast food | White rice |
| Dairy product | candy | White bread |
| A fish | Bakery products | Potatoes |
| Lean meat (chicken, turkey) | Smoked meats | Dried fruit |
| Wholemeal flour bread | Canned food | |
| Eggs | mayonnaise | |
| legumes | ||
| Peanuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Nutrition myths and legends
Let's dispel the most common myth: there are no special foods that can help you lose weight.
Losing weight occurs by burning the calories consumed. At the same time, it is not so important which products you get energy from. You can get better on a strict chicken breast and buckwheat diet if you eat a lot.
There are no foods with a negative calorie content, on which the body expends more energy than it receives. These are generally considered to be cucumbers, celery, and cabbage. In fact, the body spends about 30% of its energy value in processing any product.
Why diets don't work
Don't be fooled by the reviews for the "most effective diet" All popular nutrition systems for weight loss are based on reducing your daily calorie intake. In some cases, for example, when limiting carbohydrates, weight can be reduced due to the loss of fluids, but this effect is short-lived.
The main reasons why diets are ineffective:
- Refusal to eat leads to a slowing of the metabolism.
- The diet will not add strength and muscle mass to you, it will only lead to body exhaustion.
- The expressed diets "lose weight by 10 kg in two days" - only a loss of fluids.
- A diet that has helped others may not be right for you.
- In the body, everything is very individually organized, so an incorrectly selected nutrition system can seriously harm your health.
How to plan the right diet for weight loss
For proper weight loss, you need to carefully consider your diet. Try to eat at the same time each day. Establish a schedule, include all meals, even snacks, and stick to it. Try not to skip breakfast. You are not hungry in the morning, but breakfast is an important ritual, thanks to which the body is energized for the whole day.
Don't ignore your hunger. With a shortage of food, the body begins to store fat. As soon as you feel the need for food, have a small snack: eat an apple or drink a glass of kefir.
In addition to all meals, include daily exercise in your schedule. Plan your day so that you do not exercise on a full stomach or, conversely, do not gorge yourself after exercise.
If you constantly think about a piece of chocolate while on a diet, eat it and relax. Just keep control and remember that all calories consumed will need to be burned.
Ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is best to steam, boil or bake. Foods fried in fatty or refined sunflower oil are prohibited. Flax seeds or olive oil are a good alternative.
The ideal breakfast menu consists of complex carbohydrates, a small amount of protein and a small portion of fruit. For lunch you can eat vegetables or dairy products. A healthy lunch consists of lean meat (chicken or turkey), vegetables, and complex carbohydrates.
As an afternoon snack, we recommend that you have a snack with vegetables or ricotta. For dinner - proteins and vegetables. That said, try not to eat a lot of potatoes, corn, beets, and carrots. These vegetables raise blood sugar levels. Before going to bed, eat a portion of cottage cheese or drink a glass of kefir. This will satisfy your hunger and help you fall asleep quickly.
We recommend dried fruit and vegetables for snacking throughout the day. If you're feeling really hungry and still far from your next meal, grab the whole grain bread and put sliced avocado on top. This dish contains healthy fats and carbohydrates, from which you will not gain weight. You can also eat a handful of almonds if you don't feel like overeating.
Nutritional advice
First of all, nutrition should be balanced: it is necessary to respect the rate of proteins, fats and carbohydrates, without going beyond the daily calorie intake.
Nutritionists recommend keeping a food diary in which to write down everything you eat throughout the day. This check will help you avoid falling for forbidden foods.
Drink a glass of warm water with lemon half an hour before the first meal. This will speed up your metabolism.
Remember that while losing weight you shouldn't feel bad. Don't force yourself into a strict framework. Proper nutrition does not harm the body and helps to maintain a healthy lifestyle.
Testimonials
"I consider the result a set of results: diet and composition, as well as physical condition. Now I practice fractional meals (4-5 times a day), with small portions, I have given up on junk food. Now there are no canned foods in my diet. and fried, bread products (I only eat cereals), salt, sugar and sauces. I am already used to this type of food and I am comfortable with it. True, it is still difficult to give up sweets, so sometimes I eat themagain, but without fanaticism ".
"Diet is torture for me. It is difficult for me to control my diet, the weight loss process is very difficult for me. For a long time I could not lose weight and I decided to go to the gym. I learned a lot. on a healthy lifestyle and I understand that you shouldn't exhaust yourself with complicated diets. Proper nutrition has become a lifestyle for me. I have lost weight, sleep well and look good. "
"I have been following many diets for a long time. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consult with professionals. The fitness instructors recommended starting a healthy diet and exercising. I am regularly in the gym. I feel great, there is a kind of lightness in my body.
Eating right is a great way to lose weight without harming your health.