Building a healthy diet to lose weight

Sitting on another "sad" diet and preparing ourselves in advance that after its completion it is possible to return to our usual "weight category", how many of us ask ourselves: is it possible toensure that the weight after losing weight remains stable and does not grow? , and food packaging did not need to be changed in search of the best diet?

The good news is that there are always ways.

Another thing is whether notorious willpower is enough not to look in the direction of your favorite cakes, until everything in your body and in your thoughts is set in place to fight for victory over yourself. .

Good nutrition: basic truths

Sandwiches, mustard, canned food - it should be thrown away immediately if you once and for all decide to get rid of an erroneous and ill-conceived diet, and at the same time digestive problems, strewn with small (heartburn) andfat (deposit of fats and sugar that cause atherosclerosis and diabetes) disorders.

The essence of proper nutrition is to prevent not only excess weight, which scares the most, but also a whole "society" of incurable diseases.

So, before practice, it is necessary to study the theory.

Therefore, we break down the truths of healthy eating to lose weight point by point and take as a basis:

1. Fractional nutrition helps to avoid feelings of hunger, not to overeat and not to get better. Small portions are not able to stretch the walls of the stomach, which makes it, in fact, bottomless and insatiable. Eating frequently (5-7 times a day) is the best way to stay full, active and happy.
2. Dinner dishes must be very light and take place no later than 8: 00 p. m. The break between the first meal in the morning and the last meal in the evening should not exceed 12 hours.
3. Half of the diet is made up of vegetables and fruits (or at least 40%). There is no need to talk about the usefulness of these products - bombs of vitamins and minerals that explode body fat.
4. The presence in the diet of cereal and grain dishes. You can eat porridge every day. Most cereals perform the function of absorbents 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, cheeses, yogurts 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 (this is not a diet, after all), they will saturate the body with protein. Although it is necessary - only 60 g per day.
8. The norm of the 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 this.
9. Perform a "substitute", i. e. high calorie foods with low calorie foods. You should not receive more than 2000 calories per day.
10. Be sure to monitor the acid-base balance, which is responsible for the saturation of cells with oxygen and other biochemical processes in the body. Alkalizing foods include milk, yogurt, fruits, vegetables, and several types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and ready meals - there are no great enemies of beauty in the kitchen.
12. Eat only fruit until 3: 00 p. m.
13. Do not salt dishes, use natural spices and spices, and season salads with lemon juice and sea salt.

The healthy menu includes

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

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

A proper diet for weight loss allows you to eat a sufficient amount of familiar foods, among which there are real delicious ones.

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

After a while, when you are already confident in the results, you can treat yourself to these delights, but once in a while.

In the meantime, do not go beyond the prescriptions and cook whatever you want (but only steamed, baked 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, replacing them with a steam omelet);
• all vegetables and fruits without exception;
• Tofu;
• legumes;
• unpolished rice;
• whole wheat bread.

50x50 or what is possible, but rarely

Again, we focus on the fact that a healthy diet cannot be called a diet, therefore the diet allows for certain weaknesses - boil potatoes for yourself (but a little in their uniforms), orsweets to eat once a week.

In order not to speculate between "possible" and "impossible", we present a list of products authorized under conditions:

• 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 oils (up to 10 g).

Taboo products

Naturally, the correct diet does not accept in its composition some products that negatively affect the general condition of the body.

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

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

Here they are:

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

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

Therefore, there will be no need to worry if you refuse the products presented there.

As they say, we will not starve, we will also be healthier.

Weekly diet

To correctly compose your healthy weekly diet for weight loss, you must 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 sufficiently nutritious.

You can add a third - a variety of dishes.

Since oatmeal alone in the morning can delight the first two days, then it becomes boring and you crave something else.

And it is dangerous - such a desire can completely ruin all plans and return to yesterday with all its cutlets, sausages and cakes.

Thus, the plan for a healthy diet for the week is very simple: you have to alternate meat and fish, cook a simple variety of salads (the more, the better), stock up on various cereals so thateach new breakfast is not like the previous one, and don't forget fruit and water.

That is, if this plane is reduced to one day, we get:

• breakfast - fiber and carbohydrates (energy intake for the whole day);
• second breakfast - protein foods (cottage cheese with fruits, yogurt);
• lunch - protein and carbohydrates (chicken broth or soup);
• snack - fruit a small 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 achieve your weight loss goals:

Sample menu for the week

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

And lots and lots of water.

First breakfasts:

1. All cereals, lemon tea.
2. A piece of chicken and porridge or steamed vegetables. Unsweetened tea or coffee.
3. Coarse bread sandwich with a slice of cheese, baked vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuit cookies. Tea.
5. Boiled eggs or scrambled eggs. Coffee or tea.

Second breakfasts:

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

Dinners:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean borscht (with beans), baked meat, Peking cabbage salad.
3. Ukha, steamed meatballs, cucumber and tomato salad.
4. Mushroom compote, boiled potatoes, white cabbage salad.
5. Chicken broth, mixed vegetable salad.

Snacks:

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

Dinners:

1. Braised rabbit with vegetables.
2. Baked red fish on a vegetable cushion.
3. Vegetable omlette.
4. Steamed chicken cutlets with coleslaw.
5. Cottage cheese and cucumber salad.

Beginning of a new life

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

It is difficult for everyone to part with habits, especially eating habits, the first time they run out of buns and cocoa.

Is it possible to make separation less painful?

There are rules for that too.

First, the atmosphere and the internal order are important.

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

Second, a balanced diet.

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

In principle, all our successes and defeats are not hidden on the island of Buyan, but in our heads.

In any business (and good nutrition is no exception), the mental attitude is important.

Draw yourself in your thoughts (or on paper) as thin, beautiful and healthy and reach out to this image with all your might, try it on yourself, admire yourself, congratulate yourself on your endurance.

Write, at the end, a plan for the week, the month, the year.

How many pounds are you going to lose?

What will become of you?

How will you feel?

Follow this plan and everything will be fine.

You will lose weight and become prettier, do not come off - everything will turn out as you planned.

I almost forgot the desserts. . .

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

The answer is positive.

Only desserts are also biased towards usefulness for the body: oatmeal cookies, the same fruits and dried fruits that are not inferior in sweetness to any chocolate bar, but more useful - a hundred times, moussesand fruit jellies, sorbents, jelly, cottage cheese with fruits.

Try it, you will enjoy it!