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 overweight 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 protein, fat and carbohydrate intake. On average, the number of calories consumed per day is 2000. Of that number, 45–65% are carbohydrates, 20–35% are fat and 10–35% are protein. 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.
In addition to maintaining a balance between minerals, it is necessary to control the amount of calories consumed. Eliminate snacks from your diet: high-fat foods, flour products, fast foods, sweets, carbonated beverages. Reduce the amount of salt in your diet to a minimum. The fact is that salt retains fluid in the body - this leads to edema.
Restrictions also apply to portion sizes - 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 that you need to drink 2 liters of fluid per day. Water cleanses the body of toxins and removes harmful substances.
The table below contains foods that are allowed and forbidden to lose weight.
| The product is allowed to lose weight | Products are prohibited for weight loss | Foods that should be limited |
| Vegetables | Foods and beverages high in sugar | Red meat |
| Fruits | Flour products | Butter |
| Cereals | Semi -finished product | Vegetable oil |
| Cereals | Snacks | White rice |
| Dairy product | Candy | white bread |
| A fish | Bakery Products | Potatoes |
| Lean meats (chicken, turkey) | Smoked meat | Dried fruit |
| Wheat Bread | Canned food | |
| Eggs | Mayonnaise | |
| Beans | ||
| Peanuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let’s dispel the most popular myth: there are no special foods that can help lose weight.
Weight loss occurs by burning calories eaten. At the same time, it is not so important from what product you get energy. You can be better off on a 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 expends more energy than it receives. These are usually considered cucumbers, celery and cabbage. In fact, the body spends about 30% of its energy value processing any product.
Why diet doesn't work
Don’t be fooled by reviews for "most effective diets" All popular nutritional systems for weight loss are based on reducing daily calorie intake. In some cases, for example, when restricting carbohydrates, weight can be reduced due to fluid loss, but this effect is short -lived.
The main reasons why diet is not effective:
- Refusal to eat leads to a slow metabolism.
- Diet will not add strength and muscle mass to you, but will only cause thinning of the body.
- Express diet "lose weight by 10 kg in two days" - just lose fluids.
- Foods that have helped others may not be right for you.
- In the body, everything is arranged separately, so an improperly chosen nutritional system can endanger your health.
How to plan a proper diet to lose weight
For proper weight loss, you need to consider your diet carefully. Try to eat at the same time every day. Make a schedule, include all foods, even snacks, and follow along. Try not to skip breakfast. You don’t feel hungry in the morning, but breakfast is an important ritual, which keeps the body energized throughout the day.
Don't ignore your hunger. With a lack of food, the body begins to store fat. Once you feel the need for food, eat a snack - eat an apple or drink a glass of kefir.
In addition to all foods, include daily exercise in your schedule. Plan your day so that you don’t exercise on a full stomach or vice versa, don’t captivate yourself after exercising.
If you always think of a piece of chocolate while dieting, eat it and take it easy. Keep yourself in control and remember that all the calories consumed need to be burned.
An ideal diet for weight loss
Daily meals for weight loss are divided into 5-6 meals. It is best to steam, boil or bake a plate. Foods fried with fat or refined sunflower oil are prohibited. Flaxseed or olive oil are good alternatives.
The ideal breakfast menu consists of complex carbohydrates, a small amount of protein, and a small amount of fruit. For lunch, you can eat vegetables or dairy products. A healthy lunch is lean meats (chicken or turkey), vegetables, and complex carbohydrates.
As an afternoon snack, we advise you to enjoy a snack with vegetables or cottage cheese. For dinner - protein and vegetables. So try not to eat a lot of potatoes, corn, beets and carrots. These vegetables raise blood sugar levels. Before bed, eat some cottage cheese or drink a glass of kefir. This will satisfy your hunger and help you fall asleep quickly.
We recommend nuts and vegetables for snacks throughout the day. If you feel very hungry and are still far from your next meal, take whole wheat bread and place 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 don’t feel like eating too much.
Nutritional advice
First of all, the diet should be balanced - should adhere to the levels of protein, fat and carbohydrates, while not exceeding the daily caloric intake.
Nutritionists recommend keeping a food diary where you can write down everything you eat during the day. These controls will help you avoid 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 losing weight, you should not feel unwell. Don’t force yourself into a strict framework. Proper nutrition does not harm the body and helps maintain a healthy lifestyle.
Witnesses
"I consider the result is a set of achievements: diet and composition, as well as physical condition. Now I practice fractional food (4-5 times a day), with a small portion, I have skipped snacks. Now in my diet there are no canned foods andfried, bread products (I only eat cereals), salt, sugar and sauces. I'm used to foods like this and I'm comfortable. True, it's still hard to let go of sweets, so I sometimes eat them, but without being fanatical. "
"For me, diet is torture. It's hard for me to control my diet, the process of losing weight is very difficult for me. It's been a long time since I've been able to lose weight, and I decided to go to the gym. I learned a lot about healthy lifestyles andrealize that you can't spend yourself on a complicated diet. Proper nutrition has become my way of life. I've lost weight, slept well and looked great. "
"I've been on a lot of diets for so long. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consult a professional. Fitness coaches recommend starting a healthy diet and exercising regularly in the gym. I feel great, there's a slight feeling of lightness in my body. I'm very happy with the result. "
Eating right is the best way to lose weight without endangering your health.