Human food habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can undergo minor corrections.The problem of overeating and obesity today is particularly acute in front of humanity, and the percentage of people suffering from obesity is the highest in developed countries.Obesity leads to problems with the cardiovascular system, which can significantly shorten your life expectancy, not to mention the fact that from a purely aesthetic point of view, being overweight does not make you a very attractive person in the eyes of other people.
Very often, in order to lose excess weight, people try to severely limit their diet.This does not always lead to a positive result.If they manage to lose a couple of kilos, then there is a risk that they will gain them back after the end of the diet.
What rules should be followed to get back in shape and consolidate the results?
Rule 1: Eat small meals often
Nutritionists recommend eating 5-6 times a day, always eating small portions.In this case, it is necessary to monitor not only his weight, which should be approximately 250-350 grams, but also the caloric content of the food consumed.In terms of calorie content, such a single serving should not exceed 400-450 kcal.The total number of kcal in your diet should not exceed 1600-1700.You should not reduce your calorie intake below 1200 kcal without consulting your doctor.The nutrient content of your diet also matters.For example, complex and difficult to digest carbohydrates should be eaten in the morning.In the evening, you can use dishes containing proteins and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water a day.The quality of the city's water supply leaves much to be desired, so it is necessary to buy bottled water.To save money, it is better to order it in large containers at home than to buy it in a store.Experts do not advise drinking carbonated water, sweet water, tea, especially at night, as this can lead to swelling.
Rule 3: Don't limit yourself too harshly
You should not strictly limit yourself in the choice of food products;From time to time you can pamper yourself a little with your favorite dishes, even if they are harmful to your figure.
Here is an approximate diet that will allow you to maintain your normal weight:
- Breakfast.Experienced nutritionists advise preparing breakfast dishes that contain complex carbohydrates and do not contain large amounts of protein.Various porridges (buckwheat, millet, rolled oats) fit these recommendations;you can also make sandwiches, eat cheese, cottage cheese, preferably not too fatty and without sugar.As a drink, use tea, coffee, preferably without sugar, or with milk.
- For lunch, protein foods, mushrooms, meat and poultry are suitable.You can use different vegetables as a side dish.The best option would be if your daily routine allows you to consume light and low-fat soups.The division of lunch into the first and the second does not justify itself;you have to choose one thing.Instead of compost, it is better to drink juice or eat fresh fruit.
- For dinner, food that is not too fatty and contains not too heavy proteins (poultry, seafood, lean beef) is suitable.To replenish carbohydrate reserves, supplement your diet with vegetables, preferably fresh.Potatoes have gained popularity among the general population, they are used in many dishes, but they do not contain many useful substances and the calories are 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 certainly be rational and balanced;you should plan it in advance, at least a week in advance.Do not forget to play sports, give up bad habits.Our advice here is general, so we recommend that you consult a nutritionist and choose an individual nutrition system for you, specifically aimed at fighting excess weight.