Creating a healthy diet for weight loss

Sitting on another "sad" diet and prearranging ourselves that it is possible to return to our usual "weight category" after its completion, how many of us are wondering: is it possible to make sure that the weight remains after losing weight? Is it stable and not growing? , and didn't food packages need to be changed to find the best diet?

The good news is that there are always ways.

Another thing is whether the notorious willpower is enough not to look in the direction of your favorite cake until everything in your body and thoughts tries to triumph over yourself.

Proper nutrition: basic facts

Sandwiches, mustard, canned food - if you decide once and for all to eliminate the wrong and ill-conceived diet, as well as digestive problems, both minor (heartburn) and major, this should be immediately discarded. those (fat and sugar accumulation that triggers atherosclerosis and diabetes) problems.

The essence of proper nutrition is to prevent not only the most feared excess weight, but also a whole "company" stubborn diseases.

Therefore, it is necessary to study the theory before applying it.

Therefore, we break down and base the facts of a healthy diet for weight loss:

1. Fractional nutrition helps to avoid the feeling of hunger, not to overeat and not recover. Small portions are not able to stretch the walls of the stomach, in fact, it makes it bottomless and insatiable. Eating frequently (5-7 times a day) is the best way to stay full, active and happy.
2. Dinner meals should be very light and should be done no later than 20: 00. The break between the first morning and the last evening meal should not exceed 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). Not to mention the usefulness of these products, which are vitamin and mineral bombs that blast body fat.
4. The presence in the diet of cereals and dishes from cereals. You can eat porridge every day. Most cereals perform the function of 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, 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 necessary - only 60 g per day.
8. The norm of drunk liquid is 2 liters per day. It is desirable that pure still water becomes the main drink, your beauty and freshness depend on it.
9. Make a "backup player", that is, low-calorie high-calorie foods. You should not consume 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. Alkaline-forming foods include milk, yogurt, fruits, vegetables, and various types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and convenience foods - there are no great enemies of beauty in cooking.
12. Eat fruits only until 15. 00.
13. Do not salt the dishes, use natural spices and seasonings, season the 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 in small portions as often as possible. The last time it is desirable to eat three hours before bedtime. This will empty your stomach as much as possible and you will sleep better.

A proper diet for weight loss allows you to consume enough familiar foods, among which are really tasty.

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

After a while, when you are already sure of the results, you can indulge in these delicacies, but only occasionally.

In the meantime, do not go beyond what is stated and cook any of these products (but only steamed, baked or boiled):

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

50x50 or possible, but rarely

Once again, we focus on the fact that a healthy diet cannot be called a diet, so the diet allows for some weaknesses - boil potatoes for yourself (but in their slightly uniform) or eat a nap once a week.

In order not to speculate between "possible" and "impossible", we offer you a list of conditionally allowed products:

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

taboo products

Naturally, proper nutrition does not accept in its composition some products that adversely affect the general condition of the body.

And we feel great after a while after consuming them: in the form of heaviness in the stomach, nausea or other ailments.

They are also reflected in the appearance - they not only "hang" with extra pounds, but also make the skin condition less than ideal.

Here they are:

• smoked meats;
• mayonnaise and other packaged sauces and dressings;
• pig;
• alcoholic and carbonated drinks;
• chocolate milk;
• juices from packages;
• salt and sugar;
• desserts;
• 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 nothing to worry about if you refuse the products presented in it.

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

weekly diet

To correctly create 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 nutritious enough.

Third - you can add various dishes.

Oatmeal alone in the morning can delight the first two days and then it gets boring and you want something else.

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

Therefore, a healthy diet plan for the week is very simple: you need to switch between meat and fish, cook a simple variety of salads (the more the better), stock up on a variety of cereals so that every new breakfast does not happen. As before and don't forget fruit and juice.

So, if this plan is reduced to one day, we get:

• breakfast - fiber and carbohydrates (energy source for the whole day);
• second breakfast - protein foods (fruit cottage cheese, yogurt);
• lunch - proteins and carbohydrates (chicken broth or soup);
• afternoon snack - fruit a little pleasure);
• evening - protein (fish or meat fillet);
• before going to bed - kefir or cottage cheese.

In the video below, you can see how you need to eat right to reach your weight loss goals:

Sample menu for the week

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

And lots of water.

First breakfasts:

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

Second breakfasts:

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

Evening meals:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (bean) borscht, baked meat, Beijing cabbage salad.
3. Ukha, steamed meatballs, cucumber salad and tomatoes.
4. Salad with boiled mushrooms, boiled potatoes, white cabbage.
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. Cookies and fruit jelly.

Evening meals:

1. Fried rabbit with vegetables.
2. Baked red fish on a vegetable pillow.
3. Vegetable omelet.
4. Chicken steam cutlet with coleslaw.
5. Cottage cheese and cucumber salad.

the beginning of a new life

No one has yet been able to take it that way and easily "jump" from a regular diet to a healthy diet for weight loss.

It's hard for anyone to break from habits, especially food habits, when they first miss the scones and cocoa.

Is it possible that the separation is not so painful?

There are rules for that too.

First, mood and interior order are important.

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

Second, a balanced diet.

If "built" correctly, the body will be saturated and will not be pulled towards the bun.

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

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

Draw yourself (or on paper) thin, beautiful and healthy and achieve this image with all your might, try it yourself, admire yourself, praise yourself for your endurance.

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

How many kilos will you lose?

What will you be?

How will you feel?

Follow this plan and you will be fine.

You will lose weight and become beautiful, do not relax - everything will go as you planned.

He had almost forgotten the desserts. . .

Does a healthy diet include sweets, the most important element in a woman's diet, for the soul as well as for the stomach?

The answer is positive.

Just sweets are also prone to usefulness for the body: oatmeal cookies, the same berries and dried fruits, which are not sweeter than any chocolate, but more useful - hundreds of times, fruit mousse and jelly, sorbents, jelly, cottage cheese with fruits.

Try it, you will like it!