Fast snacks, fast food and an unbalanced diet will ruin your figure. The body suffers from poor eating habits and saves energy in fat. This is how overweight appears. Today we will tell you how to eat to lose weight.
Principles of proper nutrition
The main principle of proper nutrition is to maintain a balance between the consumption of proteins, fats and carbohydrates. The average number of calories consumed per day is 2000. Of these, 45-65% are carbohydrates, 20-35% fat and 10-35% protein. With such a system, the body receives all the nutrients in appropriate doses.
In addition to proteins, fats and carbohydrates, you should include in your menu foods that contain fiber as well as vitamins and minerals necessary for the life of the body.
While maintaining a balance of minerals, the amount of calories consumed should be controlled. Eliminate fast foods from your diet: high-fat foods, flour products, fast foods, sweets, carbonated drinks. Minimize the amount of salt in your diet. The fact that salt retains fluid in the body - this leads to edema.
Restrictions also apply to portion size - 250-300 grams. In this case, eat in fragments - it is recommended to eat every 2, 2, 5 hours.
In addition to food, remember to drink 2 liters of fluid a day. Water cleanses the body of toxins and removes harmful substances.
The table below lists foods that are allowed and prohibited for weight loss.
| Products allowed for weight loss | Prohibited products due to weight loss | Foods that should be restricted |
| Vegetables | High sugar foods and beverages | Red meat |
| Fruits | Flour products | Butter |
| Cereals | Half-done products | Vegetable oil |
| Cereals | Fast food | white rice |
| Dairy products | Sweets | White bread |
| A fish | Pastries | Potato |
| Lean meat (chicken, turkey) | Smoked meats | Dried fruits |
| Whole wheat bread | Conserve | |
| Egg | Mayonnaise | |
| Legumes | ||
| Nuts | ||
| Mushroom | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let’s put down the most popular myth: there are no special foods that can help you lose weight.
Weight loss is done by burning the calories consumed. However, it is not so important what products you get energy from. On a strict chicken breast and buckwheat diet, you may be better off eating a lot.
There are no negative calorie foods that the body consumes more energy to process than it receives. These are generally considered cucumbers, celery and cabbage. In reality, it spends about 30% of the body’s energy value on processing any product.
Why don't diets work?
Don't be fooled by the opinion of the "most effective diet" All popular diet systems for weight loss are based on reducing your daily caloric intake. In some cases, such as when carbohydrates are restricted, weight loss can be reduced due to fluid loss, but this effect lasts for a short time.
The main reasons for the ineffectiveness of diets are:
- Refusal to eat leads to a slowdown in metabolism.
- Diet does not increase strength and muscle mass, but only leads to body exhaustion.
- Express diets "lose 10 kg in two days" - just fluid loss.
- A diet that has helped others may not be right for you.
- Everything in the body is arranged very individually, so an improperly chosen nutritional system can seriously damage your health.
How to plan a proper diet for dieting
You need to carefully consider your diet for proper weight loss. Try to eat at the same time each day. Make a schedule, include all meals, even snacks, and stick to yourself. Don't miss breakfast. You don’t feel hungry in the morning, but breakfast is an important ceremony that gives your body energy all day long.
Don’t ignore your hunger. In the event of a food shortage, the body begins to store fat. As soon as you feel you need food, drink a small snack - an apple or a glass of kefir.
In addition to all meals, include daily exercise in your schedule. Plan your day so that you do not exercise with a full stomach or, conversely, do not block yourself after a workout.
If you keep thinking about a piece of chocolate while dieting, eat it and take it easy. Just take control and remember that all the calories you eat should be burned.
Ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is best to stew, cook or bake food. Foods fried in fat or refined sunflower oil are prohibited. Flaxseed or olive oil is a good alternative.
The ideal breakfast menu consists of complex carbohydrates, small amounts of protein and small portions of fruit. You can have vegetables or dairy products for lunch. A healthy lunch includes lean meats (chicken or turkey), vegetables and complex carbohydrates.
As an afternoon snack, we recommend biting a vegetable or cottage cheese. For dinner - proteins and vegetables. However, do not drink a lot of potatoes, corn, beets and carrots. These vegetables raise blood sugar levels. Eat some cottage cheese or a glass of kefir before going to bed. It satisfies your hunger and helps you fall asleep quickly.
We recommend nuts and vegetables as snacks throughout the day. If you feel very hungry and are still far from the next meal, take whole wheat bread and put the sliced avocado on it. This food contains healthy fats and carbohydrates that will not make you fat. You can also eat a handful of almonds if you don’t feel like eating too much.
Nutrition advice
First, the diet must be balanced - it must meet the ratio of proteins, fats and carbohydrates, while not exceeding the daily caloric intake.
Nutritionists recommend keeping a food diary where they can write down everything they eat during the day. This control helps prevent prohibited foods from falling.
Drink a glass of warm water with lemon half an hour before the first meal. This speeds up your metabolism.
Remember that you should not feel bad while losing weight. Do not force yourself within strict limits. Proper nutrition does not harm the body and contributes to maintaining a healthy lifestyle.
Recommendations
"I see the result as a series of results: diet and composition, and physical condition. Now I practice fractionated (4-5 times a day) meals, in small portions, I gave up fast food. My diet does not include canned and fried foods, breads (I only eat cereals), salt, sugar and sauces. I’m used to foods like this already and I’m comfortable. True, it’s still hard to give up sweets, so sometimes I still eat, but without fanaticism. "
"For me, dieting is torture. It’s hard for me to control my diet, the weight loss process is very hard for me. I couldn’t lose weight for a long time and decided to go to the gym. I learned a lot about healthy living and realized that you shouldn’t exhaust yourself with complicated diets. Proper nutrition has become my way of life. I lost weight, slept well and looked good. "
"I have been dieting for a very long time. Over time, my help was stopped. Somehow I decided to change my lifestyle and consult with professionals. Fitness trainers recommended starting a healthy diet and exercising regularly in the gym. I feel great, there is some kind of lightness in my body. I am very pleased with the result. "
Eating right is a great way to lose weight without compromising your health.