What not to eat to lose weight, a list of slimming products, a healthy diet menu for a week and a month - find out here and get even more beautiful.
Beauty requires sacrifice, but you don't always want to sacrifice it. The basics of weight loss foods are a way of life, not a one-time event. Today - a day on kefir, and tomorrow - a kilogram and a half in one sitting - it's not good. The body perceives the jumps in the diet as a personal insult, accumulating reserves of fat during the days of abstinence.
Principles of good nutrition
Good food is always varied. Single diets are only good for short term use - a week or less, then if you really need to lose weight fast.
Healthy eating is impossible without fruits and vegetables. Scientists recently suggested increasing their intake 2-4 times because a person eats too much unhealthy food.
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 does not accumulate excess fat.
How to start eating well? Establish a rule of thumb: Drink water 30 minutes before meals or 30 minutes after. It will alleviate the feeling of hunger, you will automatically switch to smaller portions and at the same time cleanse your body of toxins.
The Right Weight Loss Products
Cereals in the form of cereals help the digestive tract to function better, to saturate, they contain few calories. Rice, buckwheat, oat and pearl barley porridge is preferred.
Apples - are used to cleanse the body of toxins, because they contain a lot of fiber and a composition rich in vitamins.
Fish (especially fatty varieties of sea fish: salmon, salmon, trout). Loaded with anti-aging antioxidants, helps the brain function and is easily absorbed.
Strawberries and other berries are used as cleansers against harmful substances. Include them in your diet for weight loss. Strawberries contain 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 circulation. From there, the cells are quickly saturated with nutrients.
Carrots are good for the skin and the eyes. There is a subtlety: carrots are eaten only with fat (for example, butter or cream). Beta-carotene with fats is perfectly absorbed, but not without them.
Good nutrition: it's 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 distribute reasonable portions throughout the day. Say no to dry sandwiches and chaotic snacks on the go.
Everyone's schedule is different, so it doesn't make sense to advise everyone to eat at the same time. And yet, the system can be timed to give you maximum comfort.
Eat within 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.
Don't eat 3 hours before bedtime, especially if you work out in the evening. It is best to drink water or juice without sugar.
Distribute as many calories as possible in the first half of the day, plan to eat more lightly in the second half.
The elderly and weakened after operations are recommended to eat at least 4 times a day, to use more than a third of the calories for lunch, up to 15% for dinner.
What not to eat while losing weight
Everyone is familiar with 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 no longer talk about the schedule. To stay within the framework of healthy eating, 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 and do not weigh down the body.
Good nutrition, diet
Breakfast Cereals Without Salt, Steamed, Boiled, Baked Vegetables, Boiled Meat (Not Fried) (Not Crispy! ) will make your waist slim, clear skin, and self-esteemhigh.
What else is in the list of slimming products:
- Greens and salads.
- Sugar-free bakery products (diet cookies).
- Dairy products fermented at zero or 1% fat.
- Tea without sugar.
- Soups and vegetable broths.
It is the basis of good nutrition. If you do such a diet daily, diets are not necessary.
Good nutrition for weight loss: menu
There are hundreds of different diets. To find yours, define a range of products that will become for you a pleasure, not an infernal torment. Create a weekly diet based on them. The products should be useful, as we saw above. We offer a version of the menu for weight loss based on cottage cheese.
Cottage cheese is used in the diet of obese people:
- lose weight on it,
- it's easy to digest,
- saturates well,
- helps strengthen hair, teeth and nails.
Seasonal fruits and vegetables are added to the curd, excluding grapes (they are too high in calories).
Cottage cheese diet for 3 days
Use only fresh, high quality cottage cheese. It is the main course that is eaten without sugar (you can not control it too much). Cucumber, orange, and other healthy vegetables and fruits are eaten between cottage cheese meals. From drinks - freshly squeezed juice (but not on an empty stomach) and mineral water without gas, tea and coffee without sugar.
With such a diet, you can lose 3 to 5 kg per week. And if you're lucky, even more.
Healthy nutrition menu for the week
- Breakfast - porridge with boiled vegetables. Porridge should be alternated every other day: oats - barley-rice.
- Afternoon snack. Cottage cheese without sugar, greens.
- Lunch. Boiled chicken breast, salad of fresh vegetables with a spoonful of olive oil.
- Afternoon snack (after 3 hours). Fresh or simmered vegetable salad without spices. 2-3 cookies without sugar.
- Dinner. A small portion of sea fish, kefir.
Drink green tea, clean water, and mineral water between meals. This 7-day menu will make you lose 5 to 8 kg.
Healthy food menu for a month
By eliminating only unhealthy foods including purified water from the menu and eating in portions, you will already get great results. If you choose the right menu for weight loss, the effect will increase by an additional 2-3 kilograms.
Track your calories. People who cut down on their diet by just 300 calories per day lose weight to 13 kg per year. You just have to follow the schedule of good nutrition.
How to create a menu for a month?
Choose 3-4 types of cereal that you use for cereal in the morning (exclude semolina). It is the most balanced diet for losing weight.
Choose vegetables that are in season - greenhouse ones are better off because they can be nitrated. Buy the necessary products for your grandmothers in the market: beets, carrots, potatoes - they are fundamentally different from those sold in supermarkets.
Cut sugar out of your diet completely! And cut the amount of salt in half. This alone will help in losing extra inches from the waist and hips.
Select the basin of drinks you are going to drink: tea, coffee, purified water. Coffee - no more than 2-3 cups per day, preferably green tea.
The right 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 must 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.
Weight Loss Nutrition Systems
The diet menu for weight loss is developed on the recommendation of a gastroenterologist or nutritionist. This will allow a reasonable and timely adjustment of the regime.
Vegetarianism - no meat, and for vegans - fish, milk and butter. On such a system, they lose weight quickly, however, in the first month you may feel bad about the release of toxins from the body. Meat protein must be replaced with soy protein, otherwise the cells will have no material to build. This healthy daily diet becomes a way of life with due diligence.
Separate meals - eat protein and carbohydrates separately, not together. Do not combine proteins and fats, sour fruits and starches. No alcohol and a minimum of salt. However, a great diet for weight loss is not suitable for people with stomach ulcers and diabetes.
Meal 4 hours before bedtime. Not eating after 6 p. m. is difficult, but doable. On such a system, even very fat people lose 8-10 kg in 1 to 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 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 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 reduce the amount of red meat and especially spicy sausages. But women need more natural meat products - this is required by the increased amount of estrogen and the need for iron in meat.
Vitamin E, the minerals selenium and zinc are what should be included in a man's diet after 35 years. There are a lot of these trace elements in seafood, especially oysters.
Women should prefer a menu with vitamins A, B6, E and folic acid. They contain legumes, grains, ginger.
A healthy menu requires a sensible approach, consistency and a clear purpose. Then you will succeed.