Building a healthy diet for weight loss

Sitting on another "sad" diet and arranging in advance that after its termination it will be possible to return to our usual "weight category", many of us ask ourselves: is it possible to ensure that the weight after losing weightpreserved? stable and not growing? , and food packaging didn't have to be changed in search of the best nutrition?

The good news is that there are always ways.

Another question is whether the notorious willpower is enough not to look in the direction of your favorite cakes until everything in your body and mind is focused on seeking victory over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - this should be discarded immediately if you decide once and for all to get rid of the wrong and ill-considered diet and at the same time get rid of digestive problems fraught with both small (heartburn) and large (deposition of fatsand sugars that cause atherosclerosis and diabetes) problems.

The essence of proper nutrition is to prevent not only obesity, which is most frightening, but also a whole "society" of intractable diseases.

So before practice it is necessary to study the theory.

Therefore, we break down the truths of a healthy diet for weight loss point by point, taking as a basis:

1. Fractional nutrition helps to avoid feeling hungry, overeating and not getting better. Small portions cannot stretch the stomach walls, which actually makes them bottomless and insatiable. Eating frequently (5-7 times a day) is the best way to stay full, active, and happy.
2. Dinner dishes should be very light and not later than 8: 00 p. m. The interval between the first morning meal and the last dinner should not be more than 12 hours.
3. Half of the diet consists of vegetables and fruits (or at least 40%). There is no need to talk about the usefulness of these products - vitamin and mineral bombs that explode body fat.
4. The presence in the diet of dishes from cereals and cereals. You can eat porridge every day. Most cereals perform the function of sorbents and cleanse the body better than any drug.
5. An everyday treat is a handful of nuts or sunflower seeds. These products enrich the body with potassium, unsaturated acids and fiber.
6. Milk, cottage cheese, cheese, yogurt are tasty and healthy, they will save you from calcium deficiency and restore the intestinal microflora.
7. Meat and fish are not excluded from the diet (after all, this is not a diet), they saturate the body with protein. Although it is necessary - only 60 g per day.
8. The norm of drunk liquid is 2 liters per day. It is desirable that pure non-carbonated water become the main drink, your beauty and freshness depend on it.
9. Perform a "substitute player", that is, high-calorie foods with low-calorie ones. You shouldn't eat more than 2000 calories a day.
10. Be sure to monitor the acid-base balance, which is responsible for saturating cells with oxygen and other biochemical processes in the body. Alkaline foods are milk, yoghurt, fruit, vegetables and various types of nuts.
11. Skip fried foods, white bread, preservatives, fizzy drinks and ready meals—there are no great enemies of beauty when it comes to cooking.
12. Eat fruit only until 3 p. m.
13. Do not salt the dishes, use natural spices and seasonings, season salads with lemon juice and sea salt.

Healthy menu included

Controlling calories and maintaining a balance between fats, proteins and carbohydrates is very important.

Food should be taken in small portions as often as possible. The last time it is desirable to eat three hours before bedtime. This way you relieve your stomach as much as possible and sleep better.

A proper diet for weight loss allows you to eat a sufficient amount of familiar foods, including really tasty ones.

You still have to do without a slice of dark chocolate or a piece of hard cheese in the initial phase.

But after a while, when you are already convinced of the results, you can occasionally treat yourself to these delicacies.

In the meantime, do not go beyond the prescribed and cook whatever you want (but only steamed, in the oven or boiled) from these products:

• skinless veal, rabbit, chicken or turkey;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs and replace them with a steam omelette);
• all vegetables and fruits without exception;
• Tofu;
• Legumes;
• unpolished rice;
• Whole grain bread.

50x50 or what is possible, but rarely

Once again, we focus on the fact that healthy eating cannot be called a diet, so the diet allows for some weaknesses - cook potatoes for yourself (but a little in their uniforms) or eat sweets once a week.

In order not to speculate between "possible" and "impossible", here is a list of conditionally approved products:

• starchy vegetables: potatoes, corn, carrots, beets;
• sweet fruits: banana, avocado, persimmon, grapes;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard cheese;
• Butter and olive oils (up to 10 g).

taboo products

Of course, proper nutrition in its composition does not accept certain products that negatively affect the general condition of the body.

And we feel them perfectly some time after consumption: in the form of a feeling of heaviness in the stomach, nausea or other discomfort.

They are also reflected in the appearance - not only "stuck" with extra pounds, but also make the condition of the skin far from ideal.

Here you are:

• smoked meat;
• mayonnaise and other packaged dressings and sauces;
• Pork meat;
• alcoholic and aerated drinks;
• Milk chocolate;
• pack juices;
• salt and sugar;
• Sweets;
• Baked goods made from wheat flour.

As you can see, the "banned" list is much shorter than the previous two.

Therefore, if you refuse the products presented in it, you do not have to worry.

As they say, we will not die of hunger, we will also be healthier.

Weekly Diet

In order to properly compose your healthy weekly diet for weight loss, you need to adhere to two main nuances:

1. calorie content. And we know that the number of calories per day should not exceed 2000.
2. The main products that make up the menu. It is important that they are both useful and nutritious enough.

You can add a third - a variety of dishes.

Because oatmeal alone in the morning can excite the first two days, and then it gets boring and you want something different.

And this is dangerous - such a desire can completely ruin all plans and return to yesterday with all its chops, sausages and pies.

So, the plan for a healthy diet for the week is very simple: you need to alternate meat and fish, cook a simple selection of salads (the more there are, the better), stock up on different cereals so that there is not every new breakfastlike the previous one, and don't forget fruit and water.

That is, if this schedule is narrowed down to one day, we get:

• Breakfast - fiber and carbohydrates (energy supply for the whole day);
• second breakfast - protein food (cottage cheese with fruit, yogurt);
• Lunch - proteins and carbohydrates (chicken broth or soup);
• afternoon snack - fruit a little treat);
• evening - protein (fish or meat fillet);
• before bedtime - kefir or cottage cheese.

So, in the following video you can see how to eat right to achieve your weight loss goals:

Sample menu for the week

Do not forget that snacks are welcome with proper nutrition, but they should consist exclusively of healthy foods: fruits, yogurt, oatmeal cookies, cottage cheese with dried fruits.

And lots and lots of water.

First breakfast:

1. Any cereal, tea with lemon.
2. A piece of chicken and mash or steamed vegetables. Tea or unsweetened coffee.
3. Coarse bread sandwich with a slice of cheese, baked vegetables. Green tea.
4. Cottage cheese, oatmeal, or cracker biscuits. Tea.
5. Soft-boiled or scrambled eggs. Coffee or tea.

Second breakfast:

1. Fruit.
2. tea and cheese.
3. Cottage cheese with raisins.
4. A handful of nuts or some dried fruit.
5. Yogurt.
6. Baby fruit puree.

Dinner:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) borscht, baked meat, Beijing cabbage salad.
3. Ukha, steamed meatballs, cucumber salad and tomato.
4. Braised mushrooms, boiled potatoes, cabbage salad.
5. Chicken broth, combined vegetable salad.

Snacks:

1. Cottage cheese with chopped herbs.
2. Yogurt.
3. A glass of homemade natural juice.
4. Fresh fruits.
5. Fruit salad .
6. biscuits and fruit jelly.

Dinner:

1. Braised rabbit with vegetables.
2. Baked red fish on a vegetable pillow.
3. Omelet with vegetables.
4. Chicken Steam Chops with Coleslaw.
5. Cottage cheese and cucumber salad.

beginning of a new life

No one has ever managed to take it like that and just "jump" from a regular diet to a healthy diet for weight loss.

It's hard for everyone to break habit, especially eating habit, when they miss buns and cocoa for the first time.

Is it possible to make the breakup not so painful?

There are rules for that too.

First of all, the mood and the inner order are important.

If you do not let yourself relax, then the results of losing weight will interest you much more than pasta with meat.

Second, a balanced diet.

When "built" properly, the body will be satiated and not drawn to the buns.

In principle, all our successes and failures are not on Buyan Island, but hidden in our heads.

In any business (and the right diet is no exception) mental attitude is important.

Draw yourself in your mind (or on paper) as slim, beautiful and healthy and grab this picture with all your strength, try it on yourself, admire yourself, praise yourself for your perseverance.

At the end, write a plan for the week, month, year.

How many kilograms will you lose?

what will you become

how will you feel

Follow this plan and you will be fine.

You will lose weight and become more beautiful, do not break out - everything will turn out as you planned.

Almost forgot dessert. . .

Does a healthy diet include desserts - the most important element in a woman's diet - less for the stomach and more for the soul?

The answer is positive.

Only desserts are also aimed at the benefits for the body: oatmeal cookies, the same fruits and dried fruits, which in sweetness are not inferior to any candy bar, but more useful - a hundred times fruit mousse and jelly, sorbents, jelly, cottage cheese with fruit.

Try it, you will like it!