Creating a healthy diet for weight loss

Sitting on another "sad" diet and saying in advance that it is possible to return to the usual "weight class", many of us ask: is it possible to make sure that the weight is maintained after weight loss. stable and not growing? , and food packages did not have to change in search of the best diet?

The good news is that there are always ways.

Another thing is whether the infamous willpower is enough not to look in the direction of your favorite cake until everything in your body and mind is adjusted to strive for victory over yourself.

Proper nutrition: the basic truth

Sandwiches, mustard, canned food - it should be discarded immediately if you once and for all decide to give up the wrong and ill-considered diet and at the same time with digestive problems associated with both small (heartburn) and large. those (fat and sugar deposits that cause atherosclerosis and diabetes).

The essence of proper nutrition is to prevent not only the overweight, which frightens the most, but also the whole "company" of incurable diseases.

So, before you practice, you need to research the theory.

Therefore, we break down the truth about healthy eating for weight loss and take as a basis:

1. Fractional nutrition helps to avoid feeling hungry, not overeating and not getting better. Small portions are unable to stretch the stomach walls, making it virtually abysmal and insatiable. Eating often (5-7 times a day) is the best way to stay full, active and happy.
2. Dinner must be very light and must take place no later than 20: 00. The interval between the first meal of the morning and the last meal of the evening must not exceed 12 hours.
3. Half of the diet consists of vegetables and fruits (or at least 40%). Needless to say, the benefits of these products are vitamin and mineral bombs that explode body fat.
4. Presence of cereals and cereal foods in the diet. Porridge can be eaten every day. Most cereals act as sorbents and cleanse the body better than any medicine.
5. A daily treat is a handful of nuts or sunflower seeds. These products will enrich the body with potassium, unsaturated acids and dietary fiber.
6. Milk, cottage cheese, cheese, yoghurts are delicious and healthy, they will save from calcium deficiency and restore the intestinal microflora.
7. Meat and fish are not excluded from the diet (it is not a diet after all), they will saturate the body with protein. Although it is necessary - only 60 g per day.
8. The rate of fluid intake is 2 liters per day. It is desirable that pure non-carbonated water become the main drink, and your beauty and freshness depend on it.
9. Make a "substitute, " that is, a high-calorie, low-calorie food. You should get no more than 2000 calories a day.
10. Be sure to monitor the acid-base balance, which is responsible for saturating the cells with oxygen and other biochemical processes in the body. Alkaline foods include milk, yogurt, fruits, vegetables and several types of nuts.
11. Eliminate fried foods, white bread, preservatives, carbonated drinks and semi-finished products - there are no big enemies for beauty in cooking.
12. Eat fruit only until 15. 00.
13. Do not salt the dishes, use natural spices and condiments, season the salad with lemon juice and sea salt.

A healthy menu includes

It is very important to control calories and maintain a balance between fats, proteins and carbohydrates.

The food should be taken as often as possible in small portions. The last time to eat is preferably three hours before bedtime. So you will strain your stomach as much as possible and sleep better.

A proper diet to lose weight allows you to consume a sufficient amount of well-known foods, among which are really delicious.

In the initial stages, you will still have to deprive yourself of a slice of dark chocolate or a piece of hard cheese.

After a while, once you are sure of the results, you can treat yourself to these delicacies, but from time to time.

In the meantime, don't go overboard and cook everything you want (but only steamed, oven-cooked) from these products:

• skinless calf, rabbit, chicken or turkey;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs by replacing them with a steam omelette);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unpolished rice;
• wholegrain bread.

50x50 or what is possible but rare

Once again, we focus on the fact that a healthy diet can not be called a diet, so the diet allows for some weaknesses - boil potatoes (but a little in their uniforms), or some candy to eat once a week.

To avoid speculation between "possible" and "impossible", we offer a list of conditionally allowed products:

• vegetables containing starch: potatoes, corn, carrots, beets;
• sweet fruits: banana, avocado, persimmon, grapes;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard cheeses;
• butter and olive oil (up to 10 g).

Taboo products

Of course, a proper diet does not accept some products that adversely affect the general condition of the body.

And we feel them for a while after use: heaviness in the abdomen, nausea or other discomfort.

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

Here they are:

• smoked meat;
• mayonnaise and other packaged sauces and dressings;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• juices from packaging;
• salt and sugar;
• sweets;
• bakery products made from wheat flour.

As you can see, the "banned" list turned out to be much shorter than the previous two.

So there will be nothing to worry about if you give up the products it offers.

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

Diet of the week

To properly plan your healthy weekly weight loss diet, you need to follow two main nuances:

1. Calorie content. And we know that the number of calories per day should not exceed 2, 000.
2. The main products that make up the menu. It is important that they are both useful and nutritious.

You can add a third - different dishes.

Because oatmeal alone in the morning can delight the first two days, and then get bored and want something else.

And it's dangerous - such a desire can completely ruin all plans and return yesterday with all its meatballs, sausages and cakes.

So a healthy eating plan for the week is very simple: you have to change the meat with the fish, just make different salads (the more the better), store different flakes so that you don't have every new breakfast. as before, and do not forget about fruit and water.

That is, if this plan is narrowed 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 - protein and carbohydrates (chicken broth or soup);
• afternoon snacks - fruit a little pleasure);
• evening - protein (fish or meat fillet);
• before going to bed - kefir or cottage cheese.

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

Sample menu for the week

Do not forget that with a proper diet, snacks are welcome, but they should consist only of healthy foods: fruit, yogurt, oatmeal cookies, cottage cheese with dried fruit.

And lots and lots of water.

First breakfast:

1. Any of the cereals, tea with lemon.
2. Pieces of chicken and porridge or steamed vegetables. Tea or unsweetened coffee.
3. Wholemeal sandwich with a slice of cheese, fried vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuit cookies. Tea.
5. Soft - boiled eggs or scrambled eggs. Coffee or tea.

Second breakfast:

1. Fruits.
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, fried meat, Peking cabbage salad.
3. Ukha, steamed meatballs, cucumber salad and tomato.
4. Stewed mushrooms, boiled potatoes, white cabbage salad.
5. Chicken broth, combined vegetable salad.

Snacks:

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

Dinner:

1. Stewed rabbit with vegetables.
2. Fried red fish on a vegetable pillow.
3. Omelette with vegetables.
4. Chicken steaks with cabbage salad.
5. Cottage cheese and cucumber salad.

The beginning of a new life

No one has yet been able to perceive it this way and easily "jump" from a normal diet to a healthy diet to lose weight.

It is difficult for everyone to part with their habits, especially their eating habits, for the first time they are missing buns and cocoa.

Is it possible to make a divorce less painful?

There are rules for that too.

First of all, mood and internal order are important.

If you do not allow yourself to rest, then the weight loss results will interest you much more than pasta with meat.

Second, a balanced diet.

If it is properly "built", the body will be saturated and will not be pulled into buns.

In principle, all our successes and defeats lie not in the island of Bujan, but in our heads.

Mental attitude is important in any business (and proper nutrition is no exception).

Draw yourself in your mind (or on paper) as a slide, beautiful and healthy, and reach out to this image with all your might, try it on yourself, admire yourself, praise yourself for your stamina.

Finally, write a plan for a week, a month, a 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 let go - everything will be as you planned.

I almost forgot about desserts. . .

Does a healthy diet include desserts - the most important element in a woman's diet - not so much for the stomach as for the soul?

The answer is yes.

There are also only desserts for the usefulness of the body: oatmeal cookies, the same fruit and dried fruit, which do not lag behind any bar of chocolate in terms of sweetness, but more useful - a hundred times, fruit foam and jelly, sorbents, jelly, cottage cheese with fruit.

Try it, you'll love it!