What not to eat when losing weight, a list of weight loss products, a healthy diet menu for a week and a month - learn here and become more beautiful.
Beauty requires sacrifice, but you don't always want to sacrifice. The basics of foods to lose weight are not a one-time event, but a lifestyle. Today is a day in kefir, and tomorrow - half a kilo in one sitting - it's not good. The body perceives the leaps in the diet as a personal insult by accumulating fat reserves during the days of abstinence.
Basics of Good Nutrition
Good food is always different. Mono-diets are useful only for short-term use - a maximum of a week, then if you really need to lose weight.
It is impossible to eat healthy without fruits and vegetables. Recently, scientists have proposed to increase their intake by 2-4 times, because people eat very harmful foods.
How to eat to lose weight? Fractional. 4-6 times a day - meals are twice as long and more useful. It is better to divide portions into small portions, then the body will understand that it is fed regularly and will not accumulate excess fat.
How to start eating right? Make a golden rule - drink water 30 minutes before or 30 minutes after a meal. This will dull the feeling of hunger, you will automatically move to smaller parts, and at the same time cleanse the body of toxins.
Proper Weight Loss Products
Cereals in the form of grains help the digestive system to work better, are full and low in calories. Rice, buckwheat, oatmeal, pearl barley porridge are preferred.
Apples are used to cleanse the body of toxins due to their high fiber and vitamin content.
Fish (especially oily species of ocean fish: salmon, trout, trout). Loaded with anti-aging antioxidants, it promotes brain activity and is easily absorbed.
Strawberries and other berries are used as a detergent. Include them in your diet to lose weight. Strawberries have 3-5 more vitamins C than lemons and more iron than apples.
Garlic is known for thinning and faster blood flow, ie it improves blood flow. From this, the cells are quickly saturated with food.
Carrots are good for skin and eyes. There is a subtlety: carrots are eaten only with fats (for example, butter or cream). Beta-carotene in fats is perfectly absorbed, but not without them.
Good nutrition: meal time
If you want to lose weight and not go hungry, make a plan for yourself when and what to eat. This will help you achieve regularity in your meals and help you maintain your acceptable portions throughout the day. Say no to drying sandwiches and chaotic snacks on the go.
Everyone's schedule is different, so it's not recommended for everyone to eat at the same time. Again, the system can be timed to bring you maximum flexibility.
Eat within half an hour or an hour after waking up. During this time it will be time to start the digestive tract, food is easily absorbed.
Take a 3-4 hour break between meals.
Do not eat 3 hours before bedtime, especially if you have an evening workout. It is better to drink water or juice without sugar.
Distribute maximum calories in the first half of the day, plan a lighter diet in the second half.
It is recommended that older and debilitated people eat at least 4 meals a day, more than a third of the calories in lunch, and up to 15% at dinner.
What not to eat when losing weight
Everyone knows this list, but not everyone is ready to follow it. Cakes, sugar and floury sweets, smoked, fried, spicy are taboo for weight loss. These dishes increase your appetite, you want to eat more, and we are no longer talking about any table. You don't have to ridicule your sense of taste with unnecessary "snacks" to stay on a healthy diet. The less spices in a bowl, the less you will eat and the less you will burden the body.
Proper nutrition
Unsalted breakfast, steamed, cooked vegetables, boiled meat (not fried) (no crispy crust! ) - something that makes the waist thin, the skin clean and self-respecting.
What else is on the slimming products list:
- Greens and salads.
- Sugar-free baked goods (diet biscuits).
- Fermented dairy products with zero or% 1 fat.
- Sugar-free tea.
- Vegetable soups and broths.
This is the basis of good nutrition. If you are on such a diet every day, no diet is required.
Suitable diet for weight loss: menu
There are hundreds of different diets. Set yourself a range of products that will become a pleasure for you, not the torment of hell to find yourself. Create a weekly diet based on them. The products should be as useful as we discussed above. We offer a version based on cottage cheese on the menu for weight loss.
Curd cheese is used in the diet of obese people:
- lose weight on it,
- is easy to digest,
- satisfies well,
- Helps strengthen hair, teeth & nails
Seasonal fruits and vegetables, except grapes, are added to cottage cheese (high in calories).
3 day cottage cheese diet
Use only fresh and high quality homemade cottage cheese. This is a staple without sugar (you can't have that much). Cucumbers, oranges and other healthy vegetables and fruits are eaten between cottage cheeses. Drinks - freshly squeezed juice (but not on an empty stomach) and still mineral water, sugar-free tea and coffee.
In such a diet you can lose 3-5 kg per week. And you're lucky, even more.
Healthy nutrition menu for the week
- Breakfast - porridge with boiled vegetables. Porridge should be changed every two days: oatmeal - barley-rice.
- Afternoon snack. Sugar-free cottage cheese, greens.
- Lunch. Boiled chicken breast, fresh vegetable salad with a tablespoon of olive oil.
- Afternoon snack (after 3 hours). Fresh or cooked vegetable salad without spices. 2-3 biscuits without sugar.
- Lunch. A small portion of ocean fish, kefir.
Drink green tea, clean water, mineral water between meals. This 7-day menu will help you lose 5 to 8 kg.
Healthy nutrition menu for a month
You will already get great results by eliminating and partially eating only harmful foods, including purified water on the menu. If you choose the right menu to lose weight, the effect will increase by 2-3 kilograms.
Track your calories. People who reduce their diet by only 300 calories a day lose 13 kilograms a year. It is enough to follow a proper nutrition schedule.
How to create a menu in a month?
Choose 3-4 types of cereals you use for morning cereals (exclude semolina). This is the most balanced diet for weight loss.
Choose seasonal vegetables - greenhouse plants are better because they can contain nitrates. Buy the necessary products from your grandmothers in the market: beets, carrots, potatoes - completely different from those sold in supermarkets.
Eliminate sugar from your diet - completely! And halve the amount of salt. Only this will help you lose extra inches from your waist and hips.
Choose the pool of drinks you want to drink: tea, coffee, purified water. Coffee - no more than 2-3 cups a day, preferably green tea.
The right diet for weight loss is fish and meat dishes. It is cooked twice a week, eaten in small portions, and only boiled, steamed, or steamed.
Don't forget weight loss foods like onions, garlic, basil. Add them to salads and cereals. This will help the body to empty more quickly.
What fruits can you eat while losing weight? They should have two main features: low calorie content and ease of absorption by the body. And almost every fruit is rich in vitamins. Oranges, kiwis, lemons, cherries are very good in the daily menu.
Weight Loss Nutrition Systems
The diet menu for weight loss was developed on the recommendation of a gastroenterologist or dietitian. This will allow you to adjust your diet wisely and in a timely manner.
Vegetarianism - no meat, and for vegans, fish, milk and fat. In such a system, they lose weight quickly, but in the first month, they may feel weak due to toxins released from the body. Meat proteins should be replaced with soy protein, otherwise there will be no material for building cells. This healthy daily diet is becoming a way of life with due diligence.
Separate meals - eat protein and carbohydrates separately, not together. Do not combine proteins and fats, sour fruits and starchy vegetables. No alcohol and minimal salt. An excellent diet for weight loss is not suitable for patients with peptic ulcer and diabetes.
Eat 4 hours before bedtime. It is difficult not to eat after 6 pm, but it is possible. In such a system, very obese people lose 8-10 kg in 1-1, 5 months. Such a system soon becomes a habit, and the body no longer wants to eat at night. But you can drink water.
Healthy food for men and women - the difference in the menu
The main difference is the number of calories. You need at least 1, 500 to lose weight for a woman and at least 2, 500 a day for a man.
Women have less muscle mass, which means they need less protein than men. By the age of 45, the situation has changed: men should reduce the amount of red meat and especially spicy sausages. However, women need more natural meat products - this is due to the increasing need for estrogen and iron in meat.
Vitamin E, selenium and zinc minerals are something that should be included in the diet of a man after the age of 35. Seafood, especially oysters, is rich in these trace elements.
Women should prefer a menu that contains vitamins A, B6, E and folic acid. They contain legumes, cereals, ginger.
A healthy menu requires a sensitive approach, consistency and a clear goal. Then you will succeed.