Fast snacks, fast food, and an unbalanced diet will ruin your figure. The body suffers from bad eating habits and stores fat to save energy. This is how obesity appears. Today we are going to 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 your consumption of proteins, fats, and carbohydrates. On average, 2000 calories are consumed per day. Of these, 45-65% are carbohydrates, 20-35% fats, and 10-35% proteins. With such a system, the body receives all the nutrients in the right doses.
In addition to proteins, fats and carbohydrates, you need to add fiber and foods to the menu 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 junk food from your diet: foods high in fat, flour products, fast foods, candies, and carbonated beverages. Keep the amount of salt in your diet to a minimum. The fact is that salt retains fluid in the body - this leads to edema.
The restrictions also apply to the portion size - 250-300 grams, in which case it is necessary to eat fractionated - it is recommended to eat every 2–2, 5 hours.
Do not forget that in addition to food, you need to drink 2 liters of liquid a day. Water cleanses the body of toxins and removes harmful substances.
The following table lists foods that are permitted and prohibited for weight loss.
| Products approved for weight loss | Weight loss products prohibited | Foods that should be limited |
| vegetables | Foods and beverages with a high sugar content | Red meat |
| fruit | Flour products | butter |
| Grain | Semi-finished products | Vegetable fat |
| Grain | Fast food | white rice |
| Dairy products | Sweets | White bread |
| A fish | Bakery products | Potatoes |
| Lean meat (chicken, turkey) | Smoked meat | Dried fruit |
| Whole wheat bread | Cans of food | |
| Eggs | mayonnaise | |
| legumes | ||
| nuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Legends and Myths About Diet
Let's debunk the most popular myth: there are no specific foods that can help you lose weight.
Losing weight is created by burning off the calories you burn. At the same time, it is not so important which products you get energy from. If you eat a lot, you can improve on a strict chicken breast and buckwheat diet.
There are no foods with a negative calorie content that the body uses more energy to process than it receives. These are usually thought of as cucumber, celery, and cabbage. In reality, the body spends around 30% of its energy value on processing a product.
Why Diets Don't Work
Don't let the "Most Effective Diet" reviews fool you. All common diet systems for weight loss are based on reducing the daily calorie intake. In some cases, for example when restricting carbohydrates, weight may be reduced due to fluid loss, but this effect is short-lived.
The main reasons diets are ineffective:
- Refusal to eat leads to a slowdown in metabolism.
- The diet will not add strength and muscle mass to you, it will only exhaust the body.
- Express diets "lose 10 kg in two days" - just a loss of fluid.
- A diet that has helped others may not be right for you.
- In the body everything is arranged very individually, so an incorrectly selected nutritional 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 each day. Make a schedule, include and stick to all meals, even snacks. Try not to skip breakfast. You are not hungry in the morning, but breakfast is an important ritual, thanks to which the body will be energized throughout the day.
Don't ignore your hunger. With a lack of food, the body begins to store fat. As soon as you feel the need for food, 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 don't exercise on a full stomach or not eat yourself after exercising.
If you think about a piece of chocolate all the time while dieting, eat it and take it easy. Just stay in control and remember that all the calories you burn need to be burned.
Ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is best to steam, boil, or bake dishes. Food fried in fat or refined sunflower oil is prohibited. Flaxseed or olive oil is a great alternative.
The ideal breakfast menu consists of complex carbohydrates, a small amount of protein and a small serving of fruit. For lunch, you can eat vegetables or dairy products. A healthy lunch consists of lean meat (chicken or turkey), vegetables, and complex carbohydrates.
As an afternoon snack, we recommend having a snack with vegetables or cottage cheese. For dinner - proteins and vegetables. Even so, try not to eat a lot of potatoes, corn, beets, and carrots. These vegetables increase blood sugar levels. Eat a serving of cottage cheese or drink a glass of kefir before bed. This will satisfy your hunger and help you fall asleep quickly.
We recommend nuts and vegetables for snacks throughout the day. If you're really hungry and it's still a long way from your next meal, take whole wheat bread and place the sliced avocado on top. This dish contains healthy fats and carbohydrates that will not get you fat. You can also eat a handful of almonds if you don't want to overeat.
Nutritional advice
First of all, the diet should be balanced - it is necessary to comply with the rate of proteins, fats and carbohydrates, without going beyond the daily intake of calories.
Nutritionists recommend keeping a food journal where you can write down everything you eat during the day. This control will help you not to fall for 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 losing weight shouldn't make you feel bad. Don't force yourself into a strict framework. Proper nutrition does not harm the body and contributes to a healthy lifestyle.
credentials
"I see the result as a set of achievements: diet and composition, and physical condition. Now I practice fractionated (4-5 times a day) meals, with small portions I've given up junk food. Now in my diet there are no canned and fried foods, bread products (I only eat cereal), salt, sugar and sauces. I am used to this type of food and I feel good. It is still difficult to give up sweets, so sometimes I still eat them, but without fanaticism. "
"To me, diet is torture. It is difficult for me to control my diet, the process of losing weight is very difficult for me. I couldn't lose weight for a long time and decided to go to the gym. I've learned a lot about a healthy lifestyle and I've found that you shouldn't be exhausted with complicated diets. Proper nutrition has become a lifestyle for me. I've lost weight, sleep well, and look good. "
"I've been on a very long diet. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consult with professionals. Fitness trainers have recommended eating a healthy diet and exercising regularly in the gym. I feel great, there is a kind of lightness in my body. I am very satisfied with the result. "
Eating right is a great way to lose weight without harming your health.