Building a healthy diet for weight loss

Let's sit on another "sad" diet and decide in advance that after its completion it is possible to return to our usual "weight category", as many of us ask: is it possible to ensure that weight after losing weight? weight remains stable and does not increase? , and food packages did not need to be changed in search of the best diet?

The good news is that there are always ways.

Another thing is if the infamous will is enough to not look in the direction of your favorite sweets, until everything in your body and in your thoughts is decided to fight for victory over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - this should be thrown away immediately if you decide to get rid of the wrong and poorly conceived diet once and for all, and at the same time with digestive problems, filled with small (heartburn) and large. those (fat and sugar deposition that provoke atherosclerosis and diabetes) problems.

The essence of proper nutrition is to prevent not only excess weight, which scares the most, but also a whole "company" of incurable diseases.

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

Therefore, we break down point by step the truths of a healthy diet for weight loss and take as a basis:

1. Partial feeding helps to avoid feelings of hunger, do not overdo it with food and do not improve. The small pieces are unable to lengthen the stomach walls, making it, in fact, endless and greedy. Frequent eating (5-7 times a day) is the best way to stay full, active and happy.
2. Dinner dishes should be very light and should be made no later than 20. 00. The break between the first breakfast meals and the last dinner should not be more than 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). No need to talk about the benefits of these products - vitamin and mineral bombs that explode body fat.
4. Presence in the diet of dishes from cereals and grains. You can eat porridge every day. Most cereals perform the function of sorbent and cleanse the body better than any medicine.
5. A daily treat is a handful of nuts or sunflower seeds. These products will enrich the body with potassium, unsaturated acids and dietary fiber.
6. Milk, cottage cheese, cheeses, yogurt are delicious and healthy, will 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 will saturate the body with protein. Although it is necessary - only 60 g per day.
8. The rate of drunk fluid is 2 liters per day. It is desirable that pure non-carbonated water become the main drink, your beauty and freshness depend on it.
9. Perform a "substitute player", that is, high-calorie foods with low-calorie ones. You should not take in more than 2000 calories a day.
10. Be sure to monitor the acid-base balance, which is responsible for the saturation of cells with oxygen and other biochemical processes in the body. Foods that form alkaline include milk, yogurt, fruits, vegetables and some types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, fizzy drinks and snacks - there are no big enemies of beauty in cooking.
12. Eat fruit only until 15. 00.
13. Do not salt dishes, use spices and natural spices and arrange salads with lemon juice and sea salt.

The healthy menu includes

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

Food should be taken as often as possible in small portions. Last time it is desirable to eat three hours before bedtime. This way you will empty your stomach as much as possible and you will sleep better.

A proper diet for weight loss allows you to consume a sufficient amount of popular foods, among which there are really delicious.

In the initial stages, you will need to deny yourself a slice of dark chocolate or a piece of hard cheese.

After a while, when you are already confident in the results, you can treat yourself to these delicious foods, but occasionally.

In the meantime, do not go beyond the recommendations and cook whatever you want (but only steamed, oven or boiled) from these products:

• skinless beef, rabbit, chicken or turkey;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs, replacing them with a steamed omelet);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unleavened rice;
• wholemeal bread.

50x50 or whatever is possible, but rarely

Once again we focus on the fact that a healthy diet can not be called a diet, so the diet allows some weaknesses - boil potatoes for themselves (but a little in their uniforms), or some candy to eat once a week.

In order not to speculate between "possible" and "impossible", we present you a list of permitted products provided:

• vegetables containing starch: potatoes, corn, carrots, beets;
• sweet fruits: bananas, avocados, persimmons, grapes;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard cheeses;
• butter and olive oil (up to 10 g).

Taboo products

Of course, proper diet does not accept in its composition certain products that negatively affect the overall condition of the body.

And we feel them perfectly some time after consumption: in the form of heaviness in the stomach, nausea or other discomfort.

They are also reflected in the appearance - not only "hanging" with excess pounds, but also making the skin condition far from ideal.

Here they are:

• smoked meat;
• mayonnaise and other packaged sauces and sauces;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• juices from packaging;
• salt and sugar;
• sweets;
• bakery products made from wheat flour.

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

Therefore, there will be nothing to worry about if you refuse the products featured in it.

As they say, we will not starve to death, we will be even healthier.

Weekly diet

To properly design your healthy weekly diet for weight loss, you need to adhere to two key nuances:

1. Calorie content. And we know that the number of calories per day should not exceed 2000.
2. The main products that make up the menu. It is important that they are useful and quite nutritious.

You can add a third - a variety of dishes.

Since oats only in the morning can satisfy the first two days, and then it gets boring and you want something else.

And this is dangerous - such a desire can completely ruin all plans and go back to yesterday with all its cutlets, sausages and sweets.

So, the plan for a healthy diet for the week is very simple: you need to alternate meat and fish, cook a simple variety of salads (the more there are, the better), reserve different cereals in order toevery new morning not to be like the previous one, and do not forget about fruits and water.

This means that if this plan is narrowed down to one day, we get:

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

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

Example of menu for the week

Remember that with the right food foods are welcome, but they should consist exclusively of healthy foods: fruits, yogurt, oatmeal cookies, cottage cheese with dried fruits.

And lots and lots of water.

First breakfast:

1. Any of the cereals, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Sugar-free tea or coffee.
3. Thick bread sandwich with a slice of cheese, baked vegetables. Green tea.
4. Biscuits with cottage cheese, oats or biscuits. Tea.
5. Soft-boiled 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. Kos.
6. Baby fruit puree.

Darkat:

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

Snacks:

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

Darkat:

1. Roasted rabbit with vegetables.
2. Roasted goldfish on a vegetable pillow.
3. Vegetable omelette.
4. Steamed chicken cutlets with cabbage salad.
5. Salad with cottage cheese and cucumber.

The beginning of a new life

No one has yet been able to take it this way and "switch" easily from a regular diet to a healthy diet for weight loss.

It is difficult for everyone to break away from habits, especially from food habits, all the first time they lack buns and cocoa.

Is it possible that the separation is not so painful?

There are rules for that too.

First, mood and internal order are important.

If you do not allow yourself to relax, then the results of weight loss will interest you much more than meat pasta.

Second, a balanced diet.

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

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

In any business (and proper nutrition is no exception), mental attitude is important.

Draw yourself in your thoughts (or on paper) as thin, beautiful and healthy and stretch towards this image with all your might, try it yourself, admire yourself, praise yourself for your stamina.

Write, at the end, a plan for the week, month, year.

How many pounds will you lose?

What will you become?

How will you feel?

Follow this plan and you will be fine.

You will lose weight and become more beautiful, do not let go - everything will be as you planned.

I almost forgot the sweets. . .

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

The answer is yes.

Only sweets are also one-sided towards the benefit to the body: oatmeal cookies, the same fruits and dried fruits that are not inferior in sweetness to any chocolate, but more useful - a hundred times, fruit foam and jelly, sorbents, jelly, cottage cheese. with fruit.

Try it, you will love it!