Quick snacks, fast food, and an unbalanced diet ruin your figure. The body suffers from bad eating habits and stores fat for energy. This is how overweight appears. Today we are going to tell you how to eat for weight loss.
Basics of good nutrition
The basic principle of good nutrition is to maintain a balance between the consumption of proteins, fats and carbohydrates. On average, the total number of calories consumed per day is 2000. Of these, 45-65% are carbohydrates, 20-35% are fat, and 10-35% are protein. With such a system, the body receives all the nutrients in the right doses.
In addition to proteins, fats and carbohydrates, you need to add to the menu fiber and foods with vitamins and minerals that the body needs for life.
In addition to maintaining a balance between minerals, it is necessary to control the amount of calories consumed. Eliminate junk food from your diet: foods high in fat, flour products, fast food, candy, carbonated drinks. Minimize the amount of salt in your diet. The point is that salt retains fluid in the body - this leads to edema.
The restrictions also apply to portion size - 250-300 grams. In this case, it is necessary to eat in a fractional way - it is recommended to eat every 2 to 2, 5 hours.
In addition to food, remember that you need to drink 2 liters of fluid per day. Water cleanses the body of toxins and removes harmful substances.
The table below contains the permitted and prohibited foods for weight loss.
| Approved products for weight loss | Prohibited products for weight loss | Foods that should be limited |
| Vegetables | Foods and drinks high in sugar | Red meat |
| Fruits | Flour products | Butter |
| Cereals | Semi-finished products | Vegetable oil |
| Cereals | fast food | White rice |
| Dairy products | Candy | White bread |
| A fish | Bakery products | Potatoes |
| Lean meat (chicken, turkey) | Smoked meats | Dried fruits |
| Whole wheat bread | Canned food | |
| Eggs | Mayonnaise | |
| Legumes | ||
| Nuts | ||
| Mushrooms | ||
| Durum wheat pasta |
Legends and myths about nutrition
Let's debunk the most popular myth: there are no special foods that can help you lose weight.
Weight loss occurs by burning the calories consumed. At the same time, it is not that important to know which products you are getting energy from. You can improve on a strict diet of chicken breast and buckwheat if you eat a lot.
There are no foods with negative calorie content, on which the body expends more energy than it receives. These are generally considered to be cucumbers, celery, and cabbage. In reality, the body spends around 30% of its energy value to process any product.
Why diets don't work
Don't Be Fooled By The "Most Effective Diet" Reviews All popular nutritional systems for weight loss are based on reducing daily calorie intake. In some cases, for example, when restricting carbohydrates, the weight may be reduced due to the loss of fluid, but this effect is short-lived.
The main reasons why diets are ineffective:
- Refusal to eat leads to a slowdown in metabolism.
- The diet will not add strength and muscle mass to you, but will only lead to exhaustion of the body.
- Express diets "lose 10 kg in two days" - just loss of fluid.
- A diet that has helped others may not be for you.
- In the body, everything is organized in a very individual way, so that an improperly selected nutritional system can seriously harm your health.
How to plan the right diet for weight loss
For proper weight loss, you need to carefully consider your diet. Try to eat at the same time each day. Set a schedule, include all meals, even snacks, and stick to it. Try not to skip breakfast. You are not hungry in the morning, but breakfast is an important ritual, thanks to which the body is energized all day long.
Don't ignore your hunger. With a shortage of food, the body begins to store fat. As soon as you feel the need for food, have a small snack - eat an apple or drink a glass of kefir.
In addition to all meals, include daily exercise in your schedule. Plan your day so that you do not exercise with a full stomach or, on the contrary, do not binge after exercise.
If you constantly think of a piece of chocolate while on a diet, eat it and calm down. Stay in control and remember that all calories consumed should be burned.
Ideal diet for weight loss
The daily diet for weight loss is divided into 5-6 meals. It is better to steam, boil or cook dishes. Foods fried in fat or refined sunflower oil are prohibited. Linseed or olive oil is a good alternative.
The ideal breakfast menu consists of complex carbohydrates, a small amount of protein, and a small portion of fruit. For lunch, you can eat vegetables or dairy products. A healthy breakfast is made up of lean meat (chicken or turkey), vegetables, and complex carbohydrates.
As an afternoon snack, we recommend having a snack with vegetables or cottage cheese. For dinner - protein and vegetables. That being said, try not to eat a lot of potatoes, corn, beets, and carrots. These vegetables increase blood sugar. Before bed, eat a serving of cottage cheese or drink a glass of kefir. It will satisfy your hunger and help you fall asleep quickly.
We recommend nuts and vegetables for snacks throughout the day. If you're really hungry and still a long way from your next meal, grab some whole grain bread and place the avocado slices in it. This dish contains healthy fats and carbohydrates, which you will not get fat. You can also eat a handful of almonds if you don't feel like overeating.
Nutritional advice
First of all, nutrition should be balanced - it is necessary to adhere to the rate of proteins, fats and carbohydrates, without going beyond the daily calorie intake.
Nutritionists recommend keeping a food journal where you can write down everything you eat during the day. This check will help you avoid falling for prohibited foods.
Drink a glass of lukewarm water with lemon half an hour before your first meal. This will speed up your metabolism.
Remember that when you lose weight, you shouldn't feel bad. Don't force yourself into a strict framework. Good nutrition does not harm the body and helps to maintain a healthy lifestyle.
Testimonials
"I see the result as a set of achievements: diet and composition, as well as physical condition. Now I am doing split meals (4-5 times a day), with small portions, I have given up on junk food. Now in my diet there are no canned and fried foods, baked goods (I only eat cereals), salt, sugar and sauces. I am already used to this kind of food and I am comfortable. Granted, it's still hard to give up sweets, so I still eat them sometimes, but without fanaticism. "
"For me, dieting is torture. It is difficult for me to control my diet, the process of losing weight is very difficult for me. For a long time I could not lose weight and decided to go to the gym. I learned a lot about a healthy lifestyle and realized that you shouldn't burn yourself out with complicated diets. Good nutrition has become a way of life for me. I have lost weight, sleep well and look great. "
"I have been on many diets for a very long time. Over time, they stopped helping me. Somehow I decided to change my lifestyle and consult professionals. Fitness trainers recommended starting a healthy diet and exercising regularly in the gym. I feel good, there is a kind of lightness in my body. I am very satisfied with the result. "
Eating right is a great way to lose weight without harming your health.