Build a healthy diet for weight loss

Sitting on another "sad" diet and setting ourselves up in advance that after finishing it is possible to return to our normal "weight category", how many of us are thinking: is it possible to ensure that the weight remains afterafter losing weight? stable and does not grow? , and there was no need to change food packages in search of the best diet?

The good news is that there are always ways.

Another thing is whether the pretentious willpower is enough not to look towards your favorite cakes, until everything in your body and thoughts is settled in an attempt to win over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - this should be discarded immediately if you decide once and for all to get rid of the wrong and poorly thought out diet, and at the same time with digestive problems, full of small onesand large. ones (shedding of fats and sugar that triggers Atherosclerosis and diabetes) Troubles.

The essence of proper diet is to prevent not only excess weight, which frightens most, but also a complete "company" of intractable diseases.

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

Therefore, we will unravel the truths of a healthy diet for weight loss point by point and take as a basis:

1. Fractional nutrition helps to avoid feelings of hunger, do not overeat and you do not get better. Small parts are not able to stretch the walls of the stomach, making it, in fact, bottomless and insurmountable. Eating often (5-7 times a day) is the best way to stay full, active and happy.
2. Dishes for dinner should be very light, and should take place no later than 20. 00. The break between the first morning and last evening meals should not exceed 12 hours.
3. Half of the diet consists of vegetables and fruits (or at least 40%). No need to talk about the usefulness of these products - vitamin and mineral bombs that explode body fat.
4. Presence of dishes from cereals and cereals in the diet. You can eat porridge every day. Most cereals perform the function of sorbents and cleanse the body better than any medicine.
5. Daily treatment consists of 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, 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 (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 drinking liquid is 2 liters per day. It is desirable to have pure non-carbonated water as the main drink, your beauty and freshness depends on it.
9. Make a "replacement player", that is, high-calorie foods with low-calorie ones. You should not get 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 beverages and convenience foods - there are no great enemies of beauty in cooking.
12. Eat fruit only until 15. 00.
13. Do not salt the dishes, use natural spices and seasonings, and season salads with lemon juice and sea salt.

Includes a healthy menu

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. Last time it is desirable to eat three hours before bedtime. So you will unload 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 are very tasty.

In the initial stages, you will still need 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 treat yourself to these delicacies, but only occasionally.

In the meantime, do not go beyond what is prescribed and cook whatever you want (except steamed, oven or cooked) from these products:

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

50x50 or as much as 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 a little in their uniform), or eat some candy once aweek.

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

• starchy vegetables: 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 right diet does not include in its composition certain products that negatively affect the general condition of the body.

And we feel them perfectly some time after eating them: in the form of heaviness in the stomach, 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 meats;
• mayonnaise and dressings and other packaged sauces;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• juices from packs;
• salt and sugar;
• sweet;
• bakery products made from wheat flour.

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

Therefore, you will have nothing to worry about if you reject the products presented there.

As they say, we will not only die of hunger, we will also be healthier.

Weekly diet

To properly formulate your weekly healthy 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 should not exceed 2000.
2. The main products that make up the menu. It is important that they are quite useful and nutritious.

You can make a third - different dishes.

Because oatmeal alone in the morning can be enjoyed for the first two days, and then it becomes boring and you want something else.

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

So the plan for a healthy diet for the week is very simple: you need to alternate meat and fish, cook a simple variety of salads (the more there is, the better), stock up on different cerealsso that not every breakfast is new. like the previous one, and don’t forget about fruit and water.

That is, if this plan is narrowed down to one day, we will 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);
• 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

Don’t forget, with proper nutrition, snacks are welcome, but they should include exclusively healthy foods: fruit, yogurt, oatmeal cookies, curd with dried fruit.

And lots and lots of water.

First breakfast:

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

Second breakfast:

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

Dinner:

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

Snacks:

1. Cottage cheese with chopped herbs.
2. Yogurt.
3. Glass of homemade natural juice.
4. Fresh fruit.
5. Fruit salad.
6. Cookies and fruit jelly.

Dinner:

1. Braised rabbit with vegetables.
2. Red fish baked on a vegetable pillow.
3. Omelette with vegetables.
4. Chicken steam cutlets with coleslaw.
5. Cottage cheese and cucumber salad.

Start a new life

No one is yet able to take it like this and easily "jump" from a regular diet to a healthy diet for weight loss.

Everyone finds it difficult to part with habits, especially food habits, the first time they lose buns and cocoa.

Is it possible to make the separation less painful?

There are rules for this too.

First, the mood and inner order are important.

If you do not allow yourself to relax, then you will be much more interested in losing weight fruit than pasta with meat.

Secondly, a balanced diet.

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

In principle, all of our achievements and talents are hidden not on Buyan Island, but in our head.

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

Draw yourself in your thoughts (or on paper) as slim, beautiful and healthy and touch this image to the best of your ability, try it for yourself, admire yourself, praise yourself for your perseverance.

Finally, write a plan for the week, for the month, for the year.

How many kilograms will you lose?

What will you be?

How will you feel?

Follow this plan and you will be fine.

You'll lose weight and get nicer, not a loose break - everything will be as you planned.

Almost forgotten about desserts. . .

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

The answer is yes.

Only desserts are also biased towards body usefulness: oatmeal cookies, the same fruits and dried fruits that are no less sweet than any chocolate bar, but more useful - a hundred times, fruit mousses and jelly, sorbents, jelly, cottage cheese. with results.

Try it, you will like it!