What not to eat when losing weight, a list of slimming products, a healthy diet menu for a week and a month - find out here and become even more beautiful.
Beauty requires sacrifices, but you don't always want to sacrifice them. The basics of weight loss foods are a lifestyle, not a one-time event. Today is a kefir day and tomorrow a pint and a half at a time, this is not good. The body perceives the 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 good for short-term use only, up to a week, and then if you really need to lose weight quickly.
A healthy diet is impossible without fruits and vegetables. Scientists recently suggested increasing your intake by 2 to 4 times, because a person eats too many unhealthy foods.
How to eat to lose weight? Fractional. 4-6 times a day - food is more useful than twice and a lot. It is better to divide the portions into small parts, then the body will understand that it is fed regularly and will not accumulate excess fat.
How to start eating well? Make a rule of thumb: drink water 30 minutes before a meal or 30 minutes after. This will lessen the feeling of hunger, 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 function better, it is saturated, they have few calories. Rice, buckwheat, oats, pearl barley porridge are preferred.
Apples: they are used to cleanse the body of toxins, as they have a lot of fiber and a rich composition of vitamins.
Fish (especially fatty varieties of sea fish: 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 of harmful substances. Include them in your diet to lose weight. Strawberries have 3-5 more vitamin C than lemon and more iron than apples.
Garlic is known to thin the blood and make it flow faster, that is, it improves blood flow. From this, the cells quickly become saturated with nutrients.
Carrots are good for the skin and eyes. There is a subtlety: carrots are eaten only with fats (for example, butter or cream). Beta carotene with fats is perfectly absorbed, but not without them.
Good nutrition: mealtime
If you want to lose weight and not starve, make a plan for yourself when and what to eat. This will help you maintain regular meals and help you keep your meals in reasonable proportions throughout the day. Say no to dry sandwiches and chaotic snacks on the go.
Everyone's schedule is different, so it is unwise to advise everyone to eat at the same time. And yet the system can be programmed to give you maximum comfort.
Eat within half an hour to 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.
Don't eat 3 hours before bed, especially if you have a night workout. It is better to drink water or juice without sugar.
Distribute maximum calories in the first half of the day, plan a lighter diet in the second half.
It is recommended that the elderly and weakened after operations eat at least 4 times a day, use more than a third of the calories for lunch and up to 15% for dinner.
What not to eat while losing weight
Everyone knows this list, but not everyone is ready to follow it. Cakes, sweets with sugar and flour, smoked, fried, spicy are taboo to lose weight. These dishes whet your appetite, you want to eat more, and we are not talking about more schedules. To stay within the framework of a healthy diet, you don't need to tease your taste buds with unnecessary "snacks. "The less spices there are in a dish, the less you will eat it and it will not be a burden on the body.
Proper nutrition and diet
Unsalted, steamed, boiled breakfast cereals, baked vegetables, boiled meat, not fried (not crispy! ) - which will make the waist slim, skin clean and high self-esteem.
What else is on the list of slimming products?
- Vegetables and salads.
- Sugar-free baked goods (diet cookies).
- Fermented dairy products with zero or 1% fat content.
- Tea without sugar.
- Soups and vegetable broths.
This is the foundation of good nutrition. If you are on such a diet daily, no diets are required.
Proper nutrition for weight loss: menu
There are hundreds of types of diets. To find yours, define a range of products that will become a pleasure for you, not an infernal torment. Create a weekly diet based on them. The products should be useful, as we discussed earlier. We offer a version of the menu for weight loss based on cottage cheese.
Curd is used in the diet of obese people:
- lose weight with it,
- is easy to digest
- saturates well,
- helps to strengthen hair, teeth and nails.
Seasonal fruits and vegetables are added to the curd, except for grapes (they are too high in calories).
Cottage cheese diet for 3 days
Use only fresh, high-quality homemade cottage cheese. This is the main dish that is eaten without sugar (you can't dominate that much). Cucumber, orange and other healthy vegetables and fruits are eaten between meals with cottage cheese. Of drinks: freshly squeezed juice (but not on an empty stomach) and still mineral water, tea and coffee without sugar.
With such a diet, you can lose 3-5 kg per week. And if you are lucky, even more.
Healthy nutrition menu for the week
- Breakfast: porridge with boiled vegetables. Porridge should be alternated every other day: oatmeal, barley and rice.
- Afternoon snack. Cottage cheese without sugar, vegetables.
- Lunch. Boiled chicken breast, fresh vegetable salad with a tablespoon of olive oil.
- Afternoon snack (after 3 hours). Salad of fresh vegetables or stewed without spices. 2-3 cookies without sugar.
- Dinner. A small portion of sea fish, kefir.
Drink green tea, clean water, mineral water between meals. This 7-day menu will help you lose 5 to 8 kg.
Healthy nutrition menu for a month
By eliminating only the unhealthy foods, including purified water from the menu, and eating fractionally, you will already achieve great results. If you choose the right menu for weight loss, the effect will increase by another 2-3 kilograms.
Control your calories. People who have reduced their diet by just 300 calories per day lose weight at 13 kg per year. Just follow the proper nutrition program.
How to create a menu for a month?
Choose 3-4 types of cereals to use for your morning cereals (exclude semolina). This is the most balanced diet to lose weight.
Choose vegetables that are in season - greenhouse vegetables are better as they can be nitrates. Buy the necessary products from your grandmothers at the market: beets, carrots, potatoes; They are fundamentally different from those sold in supermarkets.
Eliminate sugar from your diet, completely! And cut the amount of salt in half. This will only help you lose extra inches from your waist and hips.
Select the group of beverages you will drink: tea, coffee, purified water. Coffee: no more than 2-3 cups a day, preferably green tea.
The proper nutrition for weight loss is fish and meat dishes. They are cooked 2 times a week, eaten in small portions and only boiled, baked or steamed.
Don't forget about weight loss foods like onions, garlic, and basil. Add them to salads and cereals. This will help the body to quickly discharge the excess.
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 all fruits are rich in vitamins. Orange, kiwi, lemon, cherry are very good on the daily menu.
Nutrition Systems for Weight Loss
The diet menu for weight loss is compiled on the recommendation of a gastroenterologist or nutritionist. This will allow the diet to be adjusted in a reasonable and 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, you may feel discomfort due to toxins leaving the body. Meat proteins must be replaced with soy protein, otherwise the cells will have no material to build on. This healthy daily diet becomes a way of life with due diligence.
Separate meals: Eat protein and carbohydrates separately, not together. Don't combine protein and fat, sour fruits, and starchy vegetables. Alcohol free and minimal salt. However, a great weight loss diet is not suitable for people with stomach ulcers and diabetes.
Meals 4 hours before bedtime. Not eating after 6pm is difficult, but doable. In such a system, even very fat people lose 8-10 kg in 1-1. 5 months. Soon such a system becomes a habit and the body no longer asks for food at night. But you can drink water.
Healthy foods for men and women: the difference in the menu
The main difference is the amount 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. At 45, the situation has changed: men should cut down on red meat and especially spiced sausages. But women need more natural meat products; This is necessary due to a higher amount of estrogen and the need for iron contained in meat.
Vitamin E, the minerals selenium and zinc are what should be included in a man's diet after 35. There are many of these trace elements in shellfish, especially oysters.
Women should prefer a menu with vitamins A, B6, E and folic acid. They contain legumes, cereals, ginger.
A healthy menu requires a sensible approach, regularity, and a clear goal. Then you will achieve it.