What not to eat when losing weight, list of slimming products, healthy eating menu for a week and a month - find out here and look even more beautiful.
Beauty requires sacrifices, but you don't always want to sacrifice them. The basic principles of food to lose weight are a lifestyle, not a single event. Today is a kefir day, and tomorrow - a liter and a half at a time - that is not a good thing. The body perceives leaps 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 week at most, and then if you really need to lose weight quickly.
Healthy eating is impossible without fruits and vegetables. Scientists recently suggested increasing their 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 best to divide the portions into small portions, so the body will understand that it is being fed regularly and will not accumulate excess fat.
How to start eating right? Make a rule of thumb - drink water 30 minutes before your meal or 30 minutes after. 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 to lose weight
Cereals in the form of cereals help the digestive tract to function better, saturate, are low in calories. Rice, buckwheat, oats and barley porridge are preferred.
Apples - are used to cleanse the body of toxins, as they have a lot of fiber and a composition rich in vitamins.
Fish (especially fatty varieties of ocean fish: salmon, salmon, trout). Loaded with anti-aging antioxidants, it helps the brain function and is easily absorbed.
Strawberries and other red fruits are used as cleaning products for harmful substances. Include them in your weight loss diet. Strawberries have 3 to 5 more vitamin C than lemon and more iron than apples.
Garlic is known to thin the blood and make it faster, that is, it improves blood flow. From there, the cells are quickly saturated with nutrients.
Carrots are good for the skin and eyes. There is a subtlety: the carrot is eaten only with fats (for example, butter or cream). Beta-carotene with fats is perfectly absorbed, but not without them.
Good nutrition: time to eat
If you want to lose weight and not go hungry, set a plan for yourself when and what to eat. This will help you to achieve regularity in your meals and maintain reasonable portions throughout the day. Say no to dry sandwiches and chaotic snacks on the go.
Each person's schedule is different, so it is not advisable to advise everyone to eat at the same time. And yet, the system can be programmed to offer maximum comfort.
Eat in half an hour or an hour after waking up. During this time, the digestive tract will have time to start, the food will be easily absorbed.
Take 3-4 hour breaks between meals.
Do not eat 3 hours before bed, especially if you exercise at night. 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.
Elderly and debilitated people after operations should eat at least 4 times a day, use more than a third of the calories at lunch, up to 15% at 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're not talking about any more hours. To stay within the framework of a healthy diet, you don't need to tease your palate with unnecessary "snacks". The less spices on a plate, the less you will eat it and it will not make your body heavier.
Proper nutrition and diet
Unsalted, steamed, cooked breakfast cereals, roasted vegetables, cooked meat (not fried) (without crunchy skin! ) - which will make your waist thin, your skin clean and your self-esteem - high.
What else is on the list of slimming products:
- Vegetables and salads.
- Sugar-free baked products (diet cookies).
- Fermented dairy products with zero or 1% fat content.
- Tea without sugar.
- Vegetable broths and soups.
This is the basis of good nutrition. If you eat this diet daily, diets are not necessary.
Proper nutrition for weight loss: menu
There are hundreds of types of diets. To find your own, determine the range of products that will become a pleasure for you, not a hellish torment. Create a weekly diet based on them. The products must be useful, as we discussed above. We offer a version of the cottage cheese slimming menu.
Cottage cheese is used in the obese diet:
- lose weight with that,
- is easy to digest,
- saturates well,
- helps to strengthen hair, teeth and nails.
Seasonal fruits and vegetables are added to the curd, except for the grapes (they are very high in calories).
Cottage cheese diet for 3 days
Use only fresh, high quality homemade curd. This is the main dish that is eaten without sugar (you can’t dominate much). Cucumber, oranges, other healthy vegetables and fruits are eaten between meals of cottage cheese. Drinks - freshly squeezed juice (but not on an empty stomach) and still mineral water, tea and coffee without sugar.
With this diet, you can lose 3-5 kg a week. And if you're lucky, even more.
Healthy nutrition menu for the week
- Breakfast - porridge with cooked vegetables. The porridge should be alternated every two days: oats - rice with barley.
- Afternoon snack. Unsweetened cottage cheese, vegetables.
- Lunch. Cooked chicken breast, fresh vegetable salad with a spoon of olive oil.
- Afternoon snack (after 3 hours). Fresh or cooked vegetable salad without spices. 2-3 sugar-free cookies.
- Dinner. A small portion of fish from the ocean, kefir.
Drink green tea, pure water and 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 unhealthy foods, including purified water from the menu and eating fractionally, you'll already get great results. If you choose the right menu to lose weight, the effect will increase by another 2 to 3 pounds.
Monitor your calories. People who reduced their diet by only 300 calories a day lose weight to 13 kg a year. Just follow the proper feeding schedule.
How to create a menu for a month?
Choose 3-4 types of cereal that you use for morning cereal (except semolina). This is the most balanced diet for weight loss.
Choose seasonal vegetables - do not use greenhouse ones, as they may be nitrates. Buy the necessary products from your grandmothers on 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. That alone helps to lose extra inches of waist and hips.
Select the pool of drinks you are going to drink: tea, coffee, purified water. Coffee - no more than 2-3 cups a day, preferably green tea.
The right nutrition to lose weight are fish and meat dishes. They are cooked twice a week, eaten in small portions and only boiled, roasted or steamed.
Don't forget foods to lose weight, like onions, garlic, basil. Add them to salads and cereals. This will help the body to get rid of excess quickly.
What fruits can you eat while losing weight? They must have two main properties: low calorie content and easy absorption by the body. And almost all fruits are rich in vitamins. Orange, kiwi, lemon and cherry are very good on the daily menu.
Nutrition systems for weight loss
A dietary menu for weight loss is prepared on the recommendation of a gastroenterologist or nutritionist. This will make it possible to adjust the diet in a smart and timely manner.
Vegetarianism - no meat, and for vegans - fish, milk and butter. In this system, they lose weight quickly; however, in the first month, one may feel unwell due to the toxins that leave the body. Meat proteins must be replaced with soy protein, otherwise the cells will have no material to form. This healthy daily diet becomes a lifestyle with due diligence.
Separate meals - eat protein and carbohydrates separately, not together. Do not combine proteins and fats, acidic fruits and starchy vegetables. No alcohol and a minimum of salt. An excellent weight loss diet, however, is not suitable for people with stomach ulcers and diabetes.
Meals 4 hours before bed. Not eating after 6 pm is difficult, but viable. In this system, even very fat people lose 8-10 kg in 1-1, 5 months. This system soon becomes a habit, and the body no longer asks for food at night. But you can drink water.
Healthy eating for men and women - the difference on the menu
The main difference is the number of calories. If for a woman, when losing weight, they need at least 1, 500, then for a man - at least 2, 500 a day.
Women have less muscle mass, which means they need less protein than men. At 45, the situation changes: men must reduce the amount of red meat and especially sausages with spices. But women need more natural meat products - this is required by a greater amount of estrogen and the need for iron in meat.
Vitamin E, minerals selenium and zinc are the ones that should be included in a man's diet after 35. There are many of these trace elements in seafood, especially oysters.
Women should prefer a menu with vitamins A, B6, E, folic acid. They contain vegetables, cereals, ginger.
A healthy menu requires a sensible approach, regularity and a clear objective. Then you will succeed.