Human eating habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can be subjected to small corrections.The problem of overeating and obesity is particularly acute in the eyes of humanity today, and the proportion of people suffering from obesity is the highest in developed countries.Obesity leads to cardiovascular problems, which can significantly shorten the life span, not to mention that from a purely aesthetic point of view, being overweight does not make you a very attractive person in the eyes of others.
Very often, in order to lose excess weight, people try to sharply limit their diet.This does not always lead to a positive result.If they manage to lose a few kilograms, there is a risk that they will gain it back after the diet is over.
What rules must be followed to get back in shape and consolidate the results?
Rule 1: Eat small amounts of food often
Nutritionists recommend eating 5-6 times a day, always in small portions.In this case, you need to pay attention not only to your weight, which should be around 250-350 grams, but also to the calorie content of the food you eat.In terms of calorie content, such a single serving should not exceed 400-450 kcal.The total amount of kcal in the diet should not exceed 1600-1700.Do not reduce your calorie intake below 1200 kcal without consulting your doctor.The nutritional content of your diet also matters.For example, complex, difficult-to-digest carbohydrates should be eaten in the morning.In the evening, we can use foods containing proteins and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water per day.The quality of the city's water supply leaves much to be desired, so bottled water must be purchased.You can save money, it is better to order in large containers at home than in the store.Experts do not advise drinking carbonated water, sweet water, or tea, especially at night, because this can lead to swelling.
Rule 3: Don't limit yourself too severely
You should not strictly limit yourself in the choice of food;you can indulge a little with your favorite foods every now and then, even if it's bad for your figure.
Here is an approximate diet that will allow you to maintain a normal body weight:
- Morning.Experienced nutritionists advise to prepare dishes for breakfast that contain complex carbohydrates and do not contain a large amount of protein.Various types of porridge (buckwheat, millet, rolled oats) meet these recommendations;you can also make a sandwich, you can eat cottage cheese, cottage cheese, preferably not too fatty and without sugar.Drink tea, coffee, preferably without sugar, or with milk.
- Protein foods, mushrooms, meat and poultry are suitable for lunch.Various vegetables can be used as a side dish.The best solution would be if your daily routine allows you to eat light, low-fat soups.The first and second division of lunch does not justify itself;you have to choose one thing.Instead of compote, you should drink fruit juices or eat fresh fruit.
- For dinner, dishes containing not too fatty and not too heavy proteins (poultry, seafood, lean veal) are suitable.In order to replenish carbohydrate reserves, supplement your diet with vegetables, preferably fresh vegetables.Potatoes have gained popularity among the population, they are used in many dishes, but they do not contain many useful substances, and their calorie content is still not very low;you can almost refuse to eat them.Bread contains a lot of carbohydrates and is a relatively high-calorie product;its consumption should be limited.
Rule 4: Correct and active lifestyle
And finally, here are some more essential recommendations.Your diet should be rational and balanced;must be planned in advance, at least a week in advance.Don't forget about sports, give up bad habits.Our advice is general, so we recommend that you consult a nutritionist and choose an individual nutrition system specifically aimed at fighting excess weight.