24.10.2020

Proper nutrition, for weight loss

It’s never too late to start restoring a figure. If you decide to change your life, do not delay, but start right now. Inspiration will increase each time with the advent of new results on the path to excellence. Learn how to eat in order to lose weight and start living a new life today!

The desire to work on oneself should be fueled by strong motivation. It is no secret that it is easier for slender people to make new acquaintances, it is not difficult to find stylish clothes and get the attention of others. Remember, whatever your goal, learn to love and respect yourself. This will help you get closer to success.

Where does the right approach begin

Man needs food in order to live. From this process we get energy and nutrients. There is a certain impact on the human psyche.

Diet and “healthy” foods are important for losing weight. Their presence gives a person strength, beauty and long life. This happens due to the intake of proteins, fats, carbohydrates, vitamins, minerals and water. A lack or excess of these elements leads to the development of diseases and puts a serious risk to life.

Lack of vitamins affects youth and development of the mind. Mineral deficiency leads to early aging and dehydration. And the wrong micronutrient causes unbalanced nutrition.

This suggests the need to learn more about the above components. How much is enough for the body and which is having an effect. Understanding the intricacies of a balanced diet menu for weight loss, you can stabilize weight without violence against the body.

What to eat from products

For good luck on such a difficult path, learn how to eat in order to lose weight. To do this, consider what foods are considered “healthy.”

Meat

It is preferable to eat poultry, veal or lean pork. Remove peel and fat, they will not bring benefits. It is better to refuse fatty meats or eat them occasionally. You can’t eat smoked meats and sausages. They increase blood cholesterol.

Thanks to meat, iron enters the body, which is so necessary for women. The highest iron content in the kidneys, liver and beef.

Fish

The diet program for weight loss involves the presence of fish in the diet. Eat it twice as often as meat. Better to choose low-fat varieties. Both sea and river fish are suitable: cod, pollock, perch, pike perch, etc. In old age, sea fish is useful – salmon, pink salmon, salmon, etc.

You can not eat smoked and salted fish. Steam it, grill, cook or fry without batter.

Smoked and salted fish is not recommended

Animal fats and oils

Those who are looking for an answer to the question of how to eat in order to lose weight should remember that the use of animal fats is minimized. Only 5 g per day of butter, pork or beef tallow is allowed.

Vegetable oils

In cooking, use vegetable oils: olive, sunflower, corn, soy, etc. An excellent option would be the first cold pressed oil. It is unacceptable for cooking (frying) the use of the same oil twice. Give preference to steamed dishes.

Eggs

The balanced menu includes eggs, which are also useful for weight loss. But you should know that this is heavy food for the stomach. Allowed per week no more than 2-3 pcs. It is better to eat quail eggs. They can be drunk raw, boiled and added to salads. Quail eggs are several times superior to chicken in the content of trace elements.

Milk products

Choose fermented milk products: fermented baked milk, kefir, cottage cheese. Sour cream and cream are rarely consumed and in small portions. Dairy products are rich in vitamins, mineral salts and other trace elements.

Vegetables

This is the basis of the whole system.

Every day you need to eat in large quantities:

  • greens – dill, celery, chives, cilantro;
  • cabbage – broccoli, white, cauliflower;
  • Tomatoes
  • cucumbers
  • pepper;
  • bow;
  • garlic.

Vegetables can be cooked or stewed. It is very useful to use them raw.

IMPORTANT! Potatoes are the enemy of the figure! In a diet for weight loss, he should go very rarely. Fried is not allowed.

Fruits and berries are not limited to use.

Fruits and berries

Berries and fruits are tasty and healthy. You can use them a lot, without exception. Dried fruit is acceptable. In this form, they retain their useful properties. Give preference to traditional domestic fruits, their content of nutrients is higher. They are considered more useful than exotic.

Cereals

Diet food for weight loss includes the use of rice, wheat, buckwheat, wheat or pasta from durum wheat. A portion of boiled cereal is not more than 200 g. Occasionally, it is allowed to replace cereal potatoes in boiled or baked form with a minimal addition of oil.

Cereals strengthen the walls of blood vessels, remove harmful radioactive and chemical substances, cleanse the body. This affects appearance and health.

Bread

A daily replacement of cereal bread in the amount of 30-40 g is possible. It is best to use cereal and bran bread, less often Borodino. Bread made from wheat flour is regarded as a treat.

Sugar

Recipes for proper diet for weight loss prohibit the use of sugar in cooking. It is very difficult for many to eradicate it from the diet. Try replacing sugar with honey.

Salt and seasoning

Eat salt less and less than usual. It should be replaced with seasonings. You can diversify the taste with cloves, ginger, curry, rosemary, bay leaf, nutmeg, oregano, coriander, lemon balm, marjoram, tarragon and various types of pepper.

Instead of salt, seasoning is advisable

Features of proper nutrition and principles of weight loss

Having learned how to eat right, namely what foods are allowed to lose weight, do not stop. Many people think that one list is enough. But everything would be too simple if we ate as much as we want and when we wish.

The principle of healthy weight loss includes several features that should be remembered once and for all!

  1. Eat regularly in small portions every 3-4 hours.
  2. Monotony is forbidden. The correct diet for weight loss is diverse.
  3. Fish dishes, vegetables and fruits should prevail over meat.
  4. It is advisable to exclude alcohol or minimize its use.
  5. Sour milk products are required.
  6. Raw and boiled foods should prevail over foods prepared in other ways.
  7. Choose fresh food. The use of canned food is not allowed.
  8. Sweets, ice cream, marshmallows, chocolate, flour products and other sweets are prohibited.
  9. Replace sweet drinks with mineral water.
  10. Do not overeat!

It is good when a healthy diet menu for weight loss in tandem with the seasons. In spring and summer, emphasis should be placed on plant foods. In winter, it is better to choose dishes with a high protein content, etc.

Does this rhythm of life suit everyone?

When you start to eat in a new way, consider several nuances for different ages and genders.

Eating a man involves more protein. You need to control the fat content. Strict control over the presence of vegetables in the diet. Be sure to use sauerkraut, yogurt, kefir or other probiotics. Especially if there is a tendency to drink alcohol. It should be remembered that the maximum daily norm of alcohol in the menu of proper nutrition for men should not exceed 50 g of strong alcohol or 180 ml of low alcohol drinks, so as not to become an obstacle to weight loss.

Sports nutrition for weight loss involves a complete rejection of sugar and sweets.

Each meal should include protein and complex carbohydrates. Additionally, athletes receive a vitamin-mineral complex. Sometimes sports nutrition requires the advice of a trainer to adjust the process of losing weight and building muscle.

Healthy nutrition for weight loss in adolescents requires adult control. A young body needs a large number of foods with high nutritional value. This means that processed foods and preservatives are prohibited. Teenager’s food is made exclusively from fresh ingredients.

Parents should teach the child to understand how to eat, being in the company of acquaintances and friends in order to lose weight. It is necessary to explain to the child that the obsession to constantly chew or snack is the same bad habit as alcoholism or drug addiction. She also has her own name – edogolism. This is a psychological disease that requires the intervention of a specialist.

Keep track of your meal intake and meal quality. Try to stop eating sweets, chips, snacks, and other useless snacks.

What result can be expected

It all depends on the weight of those who want to find a new body. When the weight mark went well beyond 100 kg, but you know how to eat properly and observe the daily routine in order to lose weight, the first months will be very pleased. Too fat people quickly lose extra pounds in the first and second months of the struggle for harmony. Then it will leave about 2-4 kg in 3-4 weeks.

If the weight is less than 100 kg, then 3-5 kg ​​per month is considered the norm. Consider one “BUT”. The longer you have been in a certain weight, the longer will be the process of losing weight. Do not despair prematurely. Doctors believe that the correct loss of hated kilograms cannot exceed 12-15 kg per year.

How to keep the result: tips and mode

Choosing the path to excellence, you need to realize that now it is a way of life. Normally, a slimmer should constantly remember how to eat in order to lose weight or maintain weight. But not everyone agrees with this. If you decide to return to the previous mode, try to maintain the achieved result.

Use a few tips to keep the result:

  • “The rule of the plate . Wherever you are and no matter how chic and plentiful the table looks, divide your plate into two parts. Fill the first half with carbohydrate and protein foods in equal proportions, and in the second place vegetables or fruits. Always use this rule!
  • Dietary supplements . The right diet for weight loss may include natural nutritional supplements. They are able to reduce appetite. Supplements can contain fiber, kelp, chromium, etc. But trusting food additives or not is a purely personal decision.
  • Sports . For losing weight, it is important not only a healthy diet, but also physical activity, which is vital for losing weight. The laziest can do at home for 5 to 20 minutes, provided that the load will be daily. For those who carry more than a hundred kilograms or cannot afford intense physical exertion, take the time to walk. Such a person will have to spend at least an hour walking a day. Accustom yourself to get up one stop earlier and go the rest of the way on foot, walk more often and get out into the nature. For active people, visits to fitness clubs and gyms are suitable, where a qualified trainer will supervise the workload.
Never eat in a hurry or on the go. Avoid frozen mixes. Do not increase serving size. Only visit grocery stores when full. Do not make a cult of food. Dedicate your precious time to interesting and unknown, not food.

Now you understand how to eat right and what lifestyle to lose weight. Do not exclude the most important thing from all the rules. Distribute your diet so that the last supper is no later than three hours before bedtime. Baby food allows for the slimming of vegetables at a later time.

Evening is the time that is designed to relax the body. It is rebuilt in a sparing mode. Eat on time, this will help you cope with hunger attacks and will not make you eat at night. Enter a mandatory rule in which you forget about fasting and exhausting diets.

This material is for informational purposes only, before using the information provided it is necessary to consult with a specialist.

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