Creating a healthy diet for weight loss

Sitting on another "sad" diet, pre-setting ourselves to be able to return to our usual "weight class" after completing it, how many of us are wondering: can we make sure we lose weight even after losing weight? stable and not growing? and didn’t have to change food packages to find the best diet?

The good news is that there are always ways.

Another thing is whether the infamous willpower is enough to keep you from looking in the direction of your favorite cakes while everything in your body and thoughts is set to strive for victory over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned - this should be discarded immediately if you decide once and for all to give up an improper and ill-conceived diet and at the same time digestive problems that are fraught with small (heartburn) and large (causing atherosclerosis and diabetes)fat and sugar deposition).

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

So you have to study the theory before you practice.

Therefore, we break down the truths about healthy eating for weight loss point by point and take as a basis:

1. A fractional diet will help you avoid feeling hungry, not overeating and not getting better. Small doses are not able to tighten the wall of the stomach, which actually makes it bottomless and insatiable. Frequent meals (5-7 times a day) are the best way to stay full, active and happy.
2. Dinner dishes should be very light and should be eaten by 20: 00 at the latest. The break between the first breakfast and the last meal of the evening shall not exceed 12 hours.
3. Half of the diet is 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 foods made from cereals and cereals in the diet. You can eat porridge every day. Most cereals have a sorbent function and cleanse the body better than any medicine.
5. An everyday treat is a handful of nuts or sunflower seeds. These products enrich the body with potassium, unsaturated acids and dietary fiber.
6. Milk, cottage cheese, cheeses, yoghurts are delicious and healthy, 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 saturate the body with protein. Although necessary - only 60 g per day.
8. The norm for drunken fluid is 2 liters per day. It is desirable that clean, non-carbonated water be the main beverage, and its beauty and freshness depend on it.
9. Make a "replacement player, " that is, high-calorie foods with low-calorie ones. You need to take in no more than 2, 000 calories a day.
10. Be sure to monitor the acid-base balance, which is responsible for saturating cells with oxygen and other biochemical processes in the body. Alkalizing foods include milk, yogurt, fruits, vegetables, and a variety of nuts.
11. Avoid the use of baked goods, white bread, preservatives, carbonated drinks and ready meals - beauty has no big enemies in cooking.
12. Eat fruit only until 15: 00.
13. Do not salt the food, use natural spices and condiments, and season the salads with lemon juice and sea salt.

Included in the healthy menu

It is very important to control calories and maintain a balance between fats, proteins and carbohydrates.

Food should be taken in small portions as often as possible. It is desirable to eat three hours before bedtime. This will relieve your stomach as much as possible and you will get better sleep.

A proper diet to lose weight will allow you to eat enough familiar food, among which there is real delicacy.

In the initial stage, you still have to deny yourself a slice 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, do not exceed the requirements and cook anything (but only steamed, baked or cooked) from these products:

• veal, rabbit, chicken or skinless turkey;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (wiser to exclude scrambled eggs, replacing them with a steamy omelette);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• paddy rice;
• whole wheat bread.

50x50 or whatever possible, but rarely

Again, we focus on the fact that a healthy diet can’t be called a diet, so the diet allows for some weaknesses - cook yourself potatoes (but a little in their uniforms) or eat some sweets once a week.

In order not to guess between "possible" and "impossible", here is a list of conditionally allowed products:

• starchy vegetables: potatoes, corn, carrots, beets;
• sweet fruits: bananas, avocados, persimmons, grapes;
• honey and dark chocolate;
• natural fruit juices;
• cream and sour cream;
• hard cheeses;
• butter and olive oil (not more than 10 g).

Taboo products

Of course, a proper diet does not accept certain products that negatively affect the general condition of the body.

And we feel them perfectly somewhat after consumption: in the form of heartburn, nausea, or other discomfort.

They also show in appearance - not only do they "hang" with the extra pounds, but they also make the condition of the skin far from ideal.

Here they are:

• smoked meats;
• mayonnaise and other packaged dressings and sauces;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• fruit juices from packages;
• salt and sugar;
• sweetness;
• bakery products made from wheat flour.

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

Therefore, you do not have to worry about rejecting the products presented in it.

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

Weekly diet

To put together a healthy weekly diet, you need to follow two main shades to lose weight:

1. Calorie content. And we know that the number of calories per day can’t exceed 2, 000.
2. The main products that make up the menu. It is important that both are useful and sufficiently nutritious.

You can add a third - different dishes.

Because oatmeal alone is a pleasure in the morning for the first two days, it then becomes boring and craving for something else.

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

So the plan for a healthy diet for the week is very simple: alternate between meat and fish, cook simple salads (the more you have, the better), accumulate a variety of cereals so that every new breakfast isn’t like the previous one, and don’t forget tofruits and water.

That is, if we narrow down this plan to one day, we get the following:

• breakfast - fiber and carbohydrates (energy supply all day);
• second breakfast - protein dish (cottage cheese with fruit, yogurt);
• lunch - proteins and carbohydrates (chicken soup 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

Remember that with proper nutrition, snacks are welcome, but they can only consist of healthy foods: fruits, yogurts, oatmeal biscuits, cottage cheese with dried fruits.

And lots and lots of water.

First breakfasts:

1. Any cereals, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Tea or unsweetened coffee.
3. Coarse bread sandwich with a slice of cheese and fried vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuit cookies. Tea.
5. Soft eggs or scrambled eggs. Coffee or tea.

Second breakfast:

1. Fruit.
2. Tea and cheese.
3. Cottage cheese with raisins.
4. A handful of nuts or some dried fruit.
5. Yogurt.
6. Baby fruit puree.

Dinners:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean beans, fried meat, Peking cabbage salad.
3. Ukha, stewed meatballs, cucumber salad and tomatoes.
4. Stewed mushrooms, boiled potatoes, white cabbage salad.
5. Chicken soup with combined vegetable salad.

Snacks:

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

Dinners:

1. Stewed rabbit with vegetables.
2. Fried red fish on a vegetable pillow.
3. Omelette with vegetables.
4. Steamed chicken slices with cabbage salad.
5. Cottage cheese and cucumber salad.

The beginning of a new life

No one has yet been able to pick it up and easily "jump" from a normal diet to a healthy diet to lose weight.

It’s hard for everyone to get rid of their habits, especially their eating habits, the first time they miss buns and cocoa.

Is it possible that the separation is not so painful?

There are rules for this too.

First of all, the atmosphere and the internal order are important.

If you don’t allow yourself to relax, you’ll be much more interested in the results of weight loss than meaty pasta.

Second, a balanced diet.

If it is "built" correctly, the body will be saturated and will not stretch toward the bun.

In principle, all our successes and defeats are not hidden in Buyan Island, but in our heads.

Mental attitude is important in every business (and proper nutrition is no exception).

Draw yourself in your thoughts (or on paper) as slim, beautiful, and healthy, and reach out with full force to this image, try it for yourself, admire yourself, praise yourself for your perseverance.

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

How many kilograms will you lose?

what will you be

How are you going to feel?

Follow this plan and everything will be fine.

You will lose weight and be prettier, don’t relax - everything will be as you planned.

I almost forgot about desserts. . .

Does a healthy diet include desserts - the most important elements in a woman’s diet - not so much for the stomach as for the soul?

The answer is yes.

Only desserts are biased towards usefulness to the body: oatmeal biscuits, the same fruits and dried fruits that are no worse than any chocolate, but more useful - a hundred times, fruit mousses and jellies, sorbents, jellies, cottage fruits.

Give it a try, you'll love it!