Building a healthy diet for weight loss

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

The good news is there are always ways.

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

Proper nutrition: basic truth

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

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

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

Therefore, let's break down the truths of a healthy diet for weight loss point by point and take as a basis:

1. Fractional feeding helps to avoid feelings of hunger, not to overeat and not to get better. Small portions are unable to stretch the walls of the stomach, making 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 should be very light and should take place no later than 20: 00. The break between the first morning meal and the last evening meal should not exceed 12 hours.
3. Half of the diet consists of fruits and vegetables (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 based on 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. 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 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 liquid drunk is 2 liters per day. It is desirable that pure non-carbonated water becomes the main drink, your beauty and freshness depend on it.
9. Play a "substitute player", ie high calorie foods with low calorie foods. You shouldn't be getting 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 include milk, yogurt, fruits, vegetables, and several types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, fizzy drinks and ready-to-eat foods - there are no big enemies of beauty in the kitchen.
12. Eat fruit only until 3pm.
13. Do not salt the 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 fat, protein 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. So you will drain your stomach as much as possible and sleep better.

Proper diet for weight loss allows you to consume a sufficient amount of familiar foods, among which there is really delicious.

In the early stages, you'll still have to deny yourself a slice of dark chocolate or a piece of hard cheese.

After some time, when you are already confident in the results, you can indulge in these treats, but every now and then.

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

• veal, rabbit, chicken or turkey without skin;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs, replacing them with a steamed omelette);
• all vegetables and fruit without exception;
• tofu;
• legumes;
• unpolished rice;
• whole grain bread.

50x50 or what is possible, but rarely

Again, we focus on the fact that a healthy diet cannot be called a diet, so the diet allows for some weaknesses: boiling potatoes for you (but a little in their uniforms) or some candy to eat once a week.

In order not to speculate between "possible" and "impossible", we present a list of products allowed with reservations:

• 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

Of course, the correct diet does not accept in its composition some products that adversely 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 discomfort.

They are also reflected in the appearance: not only "hanging" with the extra pounds, but also make the skin conditions less than ideal.

Here they are:

• smoked meats;
• mayonnaise and other packaged condiments and sauces;
• Pig;
• alcoholic and carbonated drinks;
• chocolate milk;
• juices from packaging;
• salt and sugar;
• desserts;
• wheat flour based bakery products.

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 reject the products presented in it.

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 need to adhere to two main nuances:

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

You can add a third - a variety of dishes.

Since oatmeal alone in the morning can delight the first couple of days, so it gets boring and you want something else.

And this is dangerous: such a desire can completely spoil all plans and return to yesterday with all its cutlets, sausages and pies.

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

That is, if this plan is reduced 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 pleasure);
• sera - proteins (fish fillet or meat);
• 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 proper nutrition snacks are welcome, but they should consist exclusively of healthy foods: fruit, yogurt, oatmeal cookies, curd with dried fruit.

And lots and lots of water.

Breakfasts:

1. Any of the cereals, lemon tea.
2. A piece of chicken and steamed porridge or vegetables. Unsweetened tea or coffee.
3. Coarse bread sandwich with a slice of cheese, baked vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuits. You.
5. Soft-boiled or scrambled eggs. Coffee or tea.

Second breakfast:

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

Dinners:

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

Snacks:

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

Dinners:

1. Braised rabbit with vegetables.
2. Baked red fish on vegetable cushion.
3. Omelette with vegetables.
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 this way and easily "jump" from a regular diet to a healthy weight loss diet.

It is difficult for everyone to part with habits, especially food, the first time they lack sandwiches and cocoa.

Is it possible to make separation not so painful?

There are rules for this too.

First, mood and 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 will not be pulled towards the buns.

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

In any business (and proper nutrition is no exception), the mindset is important.

Draw yourself in your thoughts (or on paper) as thin, beautiful and healthy and reach this image with all your might, try it on yourself, admire yourself, praise yourself for your stamina.

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 prettier, do not go wild: everything will be as you planned.

I almost forgot the sweets. . .

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

The answer is yes.

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

Try it, you will love it!