Fast snacking, fast food and an unbalanced diet will ruin your figure. The body has a poor diet and stores fat to conserve energy. This is how excess weight occurs. Today we will tell you how to eat to lose weight.
Basic principles of proper nutrition
The main principle of proper nutrition is maintaining a balance between the consumption of protein, fat 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 containing vitamins and minerals necessary for your body to live on.
In addition to maintaining a balance between minerals, it is important to control calories consumed. Eliminate junk food from your diet: high-fat foods, flour products, fast foods, sweets, carbonated beverages. Minimize the amount of salt in your diet. The fact that salt retains fluids in the body - this leads to edema.
Restrictions also apply to serving sizes - 250-300 grams. In this case, it is necessary to eat in small pieces - should be eaten every 2–2, 5 hours.
In addition to food, don't forget that you need to drink 2 liters of fluids per day. Water cleanses the body of toxins and removes harmful substances.
The table below contains allowed and prohibited foods for weight loss.
| Products are allowed to lose weight | Prohibited products for weight loss | Food should be limited |
| Vegetable | Food and drink high in sugar | Red meat |
| Fruit | Powdered products | Butter |
| Cereals | Semi-finished products | Vegetable oil |
| Cereals | Fast food | rice |
| Milk Products | Candy | white bread |
| A fish | Bakery products | Potatoes |
| Lean meat (chicken, turkey) | Bacon | Drying fruits |
| Whole-wheat bread | Canned food | |
| Egg | mayonaise | |
| Pea's tree | ||
| Nuts | ||
| Mushroom | ||
| Hard wheat pasta |
Myths and myths about nutrition
Let's take a look at the most common myth: there are no special foods that can help you lose weight.
Weight loss happens by burning calories consumed. At the same time, it doesn't matter too much from the products you get energy from. You can get better with a strict diet of chicken breast and buckwheat if you eat a lot.
No food has a negative caloric content, for processing that the body consumes more energy than it receives. These are often referred to as cucumbers, celery and cabbage. In fact, the body spends about 30% of its energy value in processing any product.
Why the diet is not effective
Don't be fooled by "the most effective diet" reviews. All popular weight loss systems are based on reducing daily calorie intake. In some cases, for example, when carbohydrate restriction, weight can be reduced due to fluid loss, but this effect is short-lived.
The main reasons the diet is ineffective:
- Poor appetite leads to a slow metabolism.
- Diet will not be able to add strength and muscle mass to you, it will only deplete your body.
- The "lose 10 kg in two days" - just liquid reduction.
- A diet that has worked for others may not be right for you.
- In the body, everything is organized very individually, so an incorrectly chosen nutritional system can seriously harm your health.
How to plan the right diet to lose weight
To properly lose weight, you need to carefully consider your diet. Try to eat at the same time each day. Make a schedule, include all your meals, and even snacks, and stick to it. Try not to skip breakfast. You don't feel hungry in the morning, but breakfast is an important ritual whereby your body stays energized for the day.
Don't ignore your hunger. When there is a lack of food, the body begins to store fat. As soon as you feel the need to eat, have a 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 you don't exercise when you're hungry or, conversely, don't get too hungry after your workout.
If you constantly think about a piece of chocolate while on a diet, eat it and take it easy. Just control yourself and remember that all calories you consume will need to be burned.
Ideal diet for weight loss
The daily diet for weight loss is divided into 5 - 6 meals. The best dishes are steamed, boiled or baked. Food fried with fat or refined sunflower oil is prohibited. Flaxseed oil or olive oil is a good alternative.
The ideal breakfast menu includes 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 is lean meat (chicken or turkey), vegetables, and complex carbohydrates.
As an afternoon snack, we recommend a snack with veggies or cheese. For dinner - protein and vegetables. That said, try not to eat more potatoes, corn, beets, and carrots. These vegetables increase blood sugar. Before going to bed, eat a portion of cottage cheese or have a glass of kefir. This will help you satisfy your hunger and help you fall asleep quickly.
We recommend eating nuts and vegetables for snacks during the day. If you feel really hungry and it's far from your next meal, grab whole-grain bread and place the sliced avocado on top. This dish contains healthy fats and carbohydrates, from which you will not get fat. You can also eat some almonds if you don't want to overeat.
Nutrition advice
First of all, nutrition needs to be balanced - it is necessary to adhere to the ratio of protein, fat and carbohydrates, and not to exceed the daily caloric intake.
Nutritionists recommend a food diary where you can write down everything you eat for the day. This control will help you avoid falling into prohibited 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 losing weight, you shouldn't feel bad. Don't force yourself into a strict framework. Proper nutrition does not harm the body and helps maintain a healthy lifestyle.
Testimonials
"I consider the result as a set of accomplishments: diet and composition, as well as physical condition. Now I practice split eating (4-5 times a day), with servings, Ihave given up on junk food Now in my diet there are no canned and fried foods, bakery products (I only eat grains), salt, sugar and sauces. This food and I feel comfortable. It is true that it is still difficult to give up sweets so I still eat it from time to time, but not a fanatic.
"For me, dieting is a pain. I have a hard time controlling my diet, losing weight for me is very difficult. For a long time not being able to lose weight, I decided to go to the gym. I have learned a lot about healthy living and realized that you shouldn't exhaust yourself with complex diets Proper nutrition has become my way of life. , good night and looks great ".
"I have been on a lot of diets for a very long time. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consulted with professionals. Bodybuilding coaches recommend starting a healthy diet and exercising regularly in the gym I feel great, there is some lightness in my body. I am very pleased with the results. "
Eating right is a great way to lose weight without harming your health.