What not to eat when losing weight, a list of weight loss products, a healthy diet menu for a week and a month - find out here and become even more beautiful.
Beauty requires sacrifices, but you do not always want to sacrifice them. Food basics for weight loss are a way of life, not a one-time event. Today is a day in kefir, and tomorrow - a pound and a half on a landing - this is not good. The body perceives jumps in the diet as a personal insult, accumulating fat reserves during the days of abstinence.
Principles of Good Nutrition
Good food is always varied. Mono-diets are only good for short-term use - a maximum of one week, and then if you really need to lose weight.
Healthy eating is impossible without fruits and vegetables. Scientists recently suggested increasing their intake by 2-4 times because a person eats a lot of unhealthy foods.
How to eat to lose weight? Fractions. 4-6 times a day - food is more useful than twice as much. It is better to divide the portions into small portions, then the body will realize that it is fed regularly and will not accumulate excess fats.
How to start eating well? Make a golden rule - drink water 30 minutes before or 30 minutes after a meal. This will dull the feeling of hunger, you will automatically switch to smaller portions and at the same time cleanse the body of toxins.
The right products for Weight Loss
Cereals in the form of cereals help the digestive tract to work better, saturated, they have few calories. Rice, buckwheat, oatmeal, pearl barley porridge are preferred.
Apples - are used to cleanse the body of toxins, as they have a lot of fiber and a rich composition of vitamins.Fish (especially oily fish varieties in the ocean: salmon, salmon, trout). Loaded with anti-aging antioxidants, it helps the brain function and is easily absorbed.
Strawberries and other berries are used as cleansers from harmful substances. Include them in your weight loss diet. Strawberries have 3-5 more vitamin C than lemons, and more iron than apples.
Garlic is known to dilute the blood and make it flow faster, meaning it improves blood flow. From this, the cells are quickly saturated with nutrients.
Carrots are good for the skin and eyes. There is a detail: carrots are eaten only with fats (for example, butter or cream). Beta-carotene with fats is perfectly absorbed, but not without them.
Good food: time to eat
If you want to lose weight without going hungry, make a plan for yourself when and what to eat. This will help you achieve regularity in your meals and help you distribute reasonable portions throughout the day. Say no to dry sandwiches and chaotic meals on the go.
Everyone's program is different, so it is wise to advise everyone to eat at the same time. And yet the system may be at the right time to bring you maximum comfort.
Eat in half an hour or an hour after waking up. During this time, the digestive tract will have time to start, food will be easily absorbed.
Take 3-4 hour breaks between meals.
Do not eat 3 hours before bed, especially if you have an exercise in the evening. It is better to drink water or sugar-free juice.
Distribute maximum calories in the first half of the day, plan a lighter diet in the second half.
Elderly and debilitated people after surgery are recommended to eat at least 4 times a day, use more than a third of calories for lunch, up to 15% for dinner.
What not to eat while losing weight
Everyone knows this list, but not everyone is willing to follow it. Cakes, cakes with sugar and flour, smoked, fried, spicy are taboo for weight loss. These dishes whet your appetite, you want to eat more and we are not talking about any schedule anymore. To stay within the framework of a healthy diet, you do not need to tease your tastes with unnecessary "snacks". The less spices in a dish, the less you will eat it and you will not burden the body.
Proper nutrition, diet
Breakfast cereals without salt, boiled, stewed, roasted vegetables, boiled (not fried) (not fresh! ) will make your waist thin, your skin clean and self-esteemyour top.
What else is on your weight loss list:
- Vegetables and salads.
- Baked goods without sugar (diet biscuits).
- Fermented milk products with zero or 1% fat content.
- Sugar-free tea.
- Vegetable soups and stews.
This is the foundation of good food. If you do such a diet every day, diets are not required.
The right diet for weight loss: menu
There are hundreds of types of diets. To find yours, define a range of products that will become fun for you, not a hell of a hassle. Create a weekly diet based on them. Products should be useful, as we discussed above. We offer a version of the menu for weight loss based on cottage cheese.
Cottage cheese is used in the diet of those who are overweight:
- lose weight on it,
- easily digested,
- saturates well,
- helps strengthen hair, teeth and nails.
Seasonal fruits and vegetables are added to cottage cheese, with the exception of grapes (they are very high in calories).
Cottage cheese diet for 3 days
Use only fresh, high-quality cottage cheese at home. This is the main dish, which is eaten without sugar (you can not own it so much). Cucumber, orange, vegetables and other healthy fruits are eaten between cottage cheese meals. From beverages - freshly squeezed juice (but not on an empty stomach) and non-carbonated mineral water, tea and coffee without sugar.
On such a diet, you can lose 3-5 kg per week. And if you are lucky, even more so.
Healthy eating menu for the week
- Breakfast - porridge with boiled vegetables. Porridge should be alternated every two days: oatmeal - barley-rice.
- Snack pasdite. Sugar-free cottage cheese, greens.
- Lunch. Boiled chicken breast, fresh vegetable salad with a tablespoon of olive oil.
- Afternoon snack (after 3 hours). Fresh or boiled salad with spicy vegetables. 2-3 sugar-free biscuits.
- Darka. A small piece of fish in the ocean, kefir.
Drink green tea, clean water, mineral water between meals. This 7 day menu will help you lose 5 to 8 kg.
Healthy eating menu for a month
By eliminating only unhealthy foods, including purified water on the menu and eating partially, you will already achieve excellent results. If you choose the right menu for weight loss, the effect will increase by another 2-3 pounds.
Track your calories. People who have reduced their diet to just 300 calories a day lose weight at 13 kg per year. Just follow the proper food schedule.
How to create a menu for a month?
Choose 3-4 types of cereals that you use for breakfast cereals (excluding oatmeal). This is the most balanced diet for weight loss.
Choose seasonal vegetables - those in the greenhouse are better as they may be nitrate. Buy the necessary products from your grandmothers in the market: beets, carrots, potatoes - they are completely different from those sold in supermarkets.
Cut out sugar from your diet - totally! And cut the amount of salt in half. Only this will help in losing extra inches from the waist and hips.
Choose the pool of drinks you will drink: tea, coffee, purified water. Coffee - no more than 2-3 cups a day, preferably green tea.
The right food for weight loss is fish and meat dishes. Cook 2 times a week, eat in small portions and cook alone, bake or steam.
Do not forget about weight loss foods like onions, garlic, basil. Add them to salads and cereals. This will help the body get rid of the excess quickly.
What fruits can you eat while losing weight? They should have two main properties: low calorie content and ease of absorption by the body. And almost every fruit is rich in vitamins. Orange, kiwi, lemon, cherry are very good in the daily menu.
Weight Loss Food Systems
The diet menu for weight loss is compiled on the recommendation of a gastroenterologist or a nutritionist. This will make it possible to adjust the diet intelligently and in a timely manner.
Vegetarianism - without meat, and for vegans - fish, milk and butter. In such a system, they lose weight quickly, however, in the first month, the disease can be felt due to toxins leaving the body. Meat proteins need to be replaced with soy proteins, otherwise the cells will have no material to build. This healthy daily diet becomes a way of life with proper care.
Separate meals - eat protein and carbohydrates separately, not together. Do not combine proteins and fats, sour fruits and vegetables with starch. Alcohol free and minimum salt. An excellent diet for weight loss, however, is not suitable for those with stomach ulcers and diabetes.
Eating 4 hours before bedtime. Not eating after 6pm is difficult, but feasible. In such a system, even very obese people lose 8-10 kg in 1-1, 5 months. Soon such a system becomes a habit and the body no longer requires food at night. But you can drink water.
Healthy food for men and women - change the menu
The main difference is the number of calories. If for a woman, when losing weight, they need at least 1500, then for a man - at least 2500 per day.
Women have less muscle mass, which means they need less protein than men. By the age of 45, the situation has changed: men need to reduce the amount of red meat and especially spicy sausages. But women need more natural meat products - this is required by an increased amount of estrogen and the need for iron contained in meat.
Vitamin E, the minerals selenium and zinc are what should be included in the diet of a man after 35 years. There are many of these trace elements in seafood, especially seashells.
Women should prefer a menu with vitamins A, B6, E, folic acid. They contain legumes, cereals, ginger.
A healthy menu requires a reasonable approach, regularity and a clear purpose. Then you will succeed.