Creating A Healthy Diet To Lose Weight

Sitting on another "sad" diet and pre-determining that it can return to our usual "weight class", how many of us wonder: is it possible to make sure that weight is maintained after losing weight. stable and not growing? and didn’t have to change food packaging in search of the best diet?

The good news is that there are always ways.

Another thing is whether it is enough to have the infamous will not to look in the direction of one's favorite cakes until everything in the body and mind is in order to win against oneself.

Proper nutrition: the basic truths

Sandwiches, mustard, canned food - throw them away immediately, if you once and for all decide to give up the wrong and ill-considered diet, as well as digestive problems, full of small (heartburn) and large. trouble (deposition of fat and sugar, provoking atherosclerosis and diabetes).

The essence of proper nutrition is to prevent not only the overweight, which is the most frightening, but also the whole "company" of insurmountable diseases.

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

Therefore, we break down the truths of a healthy diet for weight loss point by point and rely on:

1. Partial nutrition helps to avoid feeling hungry, not overeating and not getting better. Small portions cannot stretch the walls of the stomach, so it is actually bottomless and insatiable. Eating often (5-7 times a day) is the best way to stay full, active and happy.
2. Meals for dinner should be very light and should be served no later than 8 p. m. The interval between the first morning and the last evening meal shall not exceed 12 hours.
3. Half of the diet consists of vegetables and fruits (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. Presence of cereals and cereal dishes in the diet. You can eat porridge every day. Most cereals perform the function of sorbents better than any medicine and cleanse the body.
5. An everyday treat - a handful of nuts or sunflowers. These products will enrich the body with potassium, unsaturated acids and dietary fiber.
6. Milk, curd, cheese, yoghurts are delicious and healthy, will save from calcium deficiency and restore the intestinal microflora.
7. Both meat and fish are not excluded from the diet (after all, it is not a diet), they will saturate the body with protein. Although necessary - only 60 g per day.
8. The rate of fluid intake is 2 liters per day. It is desirable for pure non-carbonated water to become the main beverage, depending on your beauty and freshness.
9. Follow the "alternate player, " that is, eat low-calorie, high-calorie foods. You should get no more than 2, 000 calories a day.
10. Be sure to monitor the acid-base balance, which is responsible for oxygenation of cells and other biochemical processes in the body. Alkaline foods include milk, yogurt, fruits, vegetables, and several types of nuts.
11. Give up fried foods, white bread, preservatives, carbonated drinks and semi-finished products - there are no big enemies of beauty in the production.
12. Eat fruit only until 3 p. m.
13. Do not salt the dishes, use natural spices and condiments, and season the salad with lemon juice and sea salt.

Healthy menu includes

Controlling calories and maintaining a balance of fat, protein and carbohydrates is very important.

Food should be consumed as often as possible in small portions. The last time it is desirable to eat three hours before bedtime. So the more you strain your stomach, the better you will sleep.

A proper diet to lose weight allows you to consume enough famous foods, among which there is a real delicious.

In the initial stage, you will still have to give up a piece of dark chocolate or a piece of hard cheese.

After a while, once you’re sure of the results, you can indulge in these delicacies, but occasionally.

In the meantime, don't go overboard and make whatever you want (but only steamed, oven-cooked) from the following products:

• skinless veal, rabbit, chicken or turkey;
• all seafood without exception;
• skimmed milk, yoghurt, kefir;
• eggs (it is wiser not to include scrambled eggs, replacing them with a steam omelette);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unpolished rice;
• whole grain bread.

50x50 or whatever possible, but rarely

Once again, we note that a healthy diet will not be named, so the diet allows some weaknesses - to cook yourself potatoes (but a little with their uniforms), or what kind of candy to eat once a week.

To avoid speculation between "possible" and "impossible", here is a list of conditionally allowed products:

• 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 oil (up to 10 g).

Taboo products

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

And we feel them for a while after consumption: in the form of heaviness in the stomach, nausea, or other discomfort.

They are also reflected in appearance - not only "hangs" from the extra pounds, but also because the skin condition is far from ideal.

They are here:

• smoked meat;
• mayonnaise and other packaged toppings and sauces;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• juice from packaging;
• salts and sugar;
• candy;
• bread products made from wheat flour.

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

Therefore, there will be nothing to worry about if you give up the products it contains.

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

Weekly diet

To properly create a healthy weekly diet for weight loss, you need to follow two basic nuances:

1. Calorie content. And we know that the number of calories per day should not exceed 2, 000.
2. The main products that make up the menu. It is important that they are both beneficial and nutritious enough.

It is possible to add a third - a variety of dishes.

Because oatmeal alone can delight you in the morning for the first two days and then you get bored and want something different.

And it's dangerous - such a desire can completely ruin all the plans and go back to yesterday's day with all the cutlets, sausages and cakes.

So, a healthy eating plan for the week is very simple: you need to alternate meat and fish, prepare a simple variety of salads (the more of them, the better), stock up on different flakes so that there is no new breakfast. as before, and do not forget about fruit and water.

That is, if this plan is narrowed down to one day, we get:

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

So, in this video, you can see how to eat properly to achieve your weight loss goals:

Example of a weekly menu

Remember that properly nourishing snacks are welcome, but they should consist only of healthy foods: fruit, yogurt, oatmeal cookies, curd with dried fruit.

And lots and lots of water.

First breakfast:

1. Any of the flakes, tea with lemon.
2. Pieces of chicken and porridge or steamed vegetables. Tea or unsweetened coffee.
3. Wholemeal sandwich with a slice of cheese and fried vegetables. Green tea.
4. Curd, oatmeal or biscuit cookies. Tea.
5. Soft - boiled eggs or scrambled eggs. Coffee or tea.

Second breakfast:

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.

Dinner:

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

Snacks:

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

Dinner:

1. Stewed rabbit with vegetables.
2. Fried red fish on a vegetable pillow.
3. Omelette with vegetables.
4. Chicken steam cutlets with cabbage salad.
5. Curd and cucumber salad.

The beginning of a new life

No one has yet been able to accept this and easily "jump" from a regular diet to a healthy diet to lose weight.

It’s hard for everyone to give up habits, especially eating habits, the first time they miss buns and cocoa.

Is it possible that a breakup would not be so painful?

There are also rules for this.

First, the mood and internal order are important.

If you don’t allow yourself to relax, the weight loss results will interest you much more than pasta with meat.

Second, a balanced diet.

If it is "aligned" correctly, the body will be saturated and will not be pulled towards the buns.

Basically, all our successes and losses lie not in the island of Buyan, but in our minds.

A mental approach is important in any business (and proper nutrition is no exception).

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

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

How many kilograms will you lose?

Where will you become?

how will you feel

Follow this plan and everything will be fine.

You will lose weight and be beautiful, do not relax - everything will be as planned.

I almost forgot about desserts. . .

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

The answer is yes.

Only desserts also deviate from the usefulness of the body: oatmeal cookies, the same fruits and dried fruits, which are not inferior to any chocolate bar, but more useful - a hundred times, fruit mousse and jelly, sorbents, jelly, curd. with fruit.

Give it a try, you'll love it!