Fast snacks, fast food and an unbalanced diet ruin your figure. The body suffers from bad eating habits and stores fat to save energy. This is how excess weight appears. Today we will tell you how to eat to lose weight.
Basic principles of proper nutrition
The main 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 fats and 10–35% are proteins. With such a system, the body receives all the nutrients in the right doses.
In addition to protein, fat and carbohydrates, you need to add fiber and foods that contain vitamins and minerals that the body needs for life to the menu.
In addition to maintaining the 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 food, sweets, fizzy drinks. Reduce the amount of salt in your diet to a minimum. The fact is that the salt keeps the body hydrated - this leads to swelling.
Restrictions also apply to portion size - 250-300 grams. In this case, it is necessary to eat in fractions - it is recommended to eat every 2-2, 5 hours.
In addition to food, do not forget to drink 2 liters of fluid daily. Water cleanses the body of toxins and removes harmful substances.
The following table contains foods that are allowed and prohibited for weight loss.
| Weight loss products are allowed | Prohibited products for weight loss | Foods that should be limited |
| Vegetables | Foods and beverages high in sugar | Red meat |
| Fruit | Flour products | Butter |
| Cereals | Unfinished products | Vegetable oil |
| Cereals | Fast food | white rice |
| Dairy products | Candy | White bread |
| A fish | Bakery products | Potatoes |
| Lean meat (chicken, turkey) | Smoked meat | Dried fruit |
| Wholegrain bread | Canned food | |
| Eggs | Mayonnaise | |
| Legumes | ||
| nuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let's get rid of the most popular myth: there are no special foods that can help you lose weight.
Weight loss will be followed by calorie intake. At the same time, it does not matter what products you get energy from. You can get better with a strict chicken breast and buckwheat diet if you eat a lot.
There are no foods with a negative calorie content, for the processing of which the body spends more energy than it receives. These are usually considered cucumbers, celery and cabbage. In fact, the body spends about 30% of its energy value on processing any product.
Why diets do not work
Do not be fooled by reviews of the "most effective diet" All popular weight loss diets are based on reducing your daily calorie intake. In some cases, for example, when we limit carbohydrates, weight can be lost due to fluid loss, but this effect is short-lived.
The main reasons why diets are ineffective:
- Refusal to consume leads to a slowing of metabolism.
- The diet will not add strength and muscle mass to you, but will only lead to exhaustion of the body.
- Fast diets "lose 10 pounds in two days" - just a fluid loss.
- A diet that has helped others may not be right for you.
- In the body, everything is arranged very separately, so a wrongly chosen diet system can seriously damage 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 every day. Make a schedule, include all meals, even snacks, and follow it. Try not to miss breakfast. You do not feel hungry in the morning, but breakfast is an important ritual, thanks to which the body is activated for the whole day.
Do not ignore your hunger. With a lack of food, the body begins to store fat. Once you feel the need to eat, 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 sleep after exercise.
If you are constantly thinking about a piece of chocolate in your diet, eat it and take it. Just stay in control and remember that all the calories consumed should be burned.
Ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is best to boil, boil or bake dishes. Foods fried in fatty or refined sunflower oil are prohibited. Flaxseed or olive oil is 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 meal is lean meat (chicken or turkey), vegetables and complex carbohydrates.
As an afternoon snack, we advise you to have a snack with vegetables or cottage cheese. For dinner - protein 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 faster.
We recommend nuts and vegetables for snacks throughout the day. If you feel really hungry and it is far from your next meal, take wholemeal bread and place the sliced avocado on it. This dish contains healthy fats and carbohydrates, from which you will not get fat. You can also eat a handful of almonds if you do not want to eat too much.
Nutritional tips
First of all, the diet must be balanced - it is necessary to adhere to the rhythm of proteins, fats and carbohydrates, without exceeding the daily intake of calories.
Nutritionists recommend keeping a food diary where you can write down what you eat during the day. This check will help you avoid falling for forbidden foods.
Drink a glass of warm water with lemon half an hour before your first meal. This will speed up your metabolism.
Remember that while you are losing weight, you should not feel bad. Do not force yourself into a strict framework. Proper nutrition does not harm the body and helps maintain a healthy lifestyle.
Testimonials
"I think the result is a set of achievements: diet and composition, as well as fitness. Now I practice fractional meals (4-5 times a day), in small portions, I have given up junk food. Now in my diet there are no canned and fried foods, bread products (I eat only cereals), salt, sugar and sauces. I am already used to this type of food and I am comfortable. It is true that it is still difficult to give up sweets, so I still eat it a few times, but without fanaticism
"For me, dieting is torture. It is difficult for me to control my diet, the process of losing weight is very difficult for me. For a long time I could not lose weight and decided to go to the gym. I learned a lot about a healthy lifestyle and realized that you should not be exhausted with complicated diets. Proper nutrition has become a way of life for me. I have lost weight, I sleep well and I look great. "
"I have been on many diets for a long time. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consult professionals. Gymnasts have recommended that you start a healthy diet and exercise regularly in the gym. I feel great, there is some kind of lightness in my body. I am very happy with the result. "
Proper nutrition is a great way to lose weight without compromising your health.