Building a healthy diet for weight loss

Sitting on another "sad" diet and setting ourselves up in advance that after its completion it is possible to return to our usual "weight category", how many of us are wondering: is it possible to make sure that the weight after losing weight remains stable and does not grow? , and food packages did not need to be changed in search of the best diet?

The good news is there are always ways.

Another thing is whether the notorious willpower is enough not to look in the direction of your favorite cakes, until everything in your body and in your thoughts is set up to strive for victory over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - this should be discarded immediately if you once and for all decide to do away with the wrong and ill-conceived diet, and at the same time with digestive problems, fraught with both small ones (heartburn) and large ones (deposition of fats and sugar that provoke atherosclerosis anddiabetes) troubles.

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

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

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

1. Fractional nutrition helps to avoid feelings of hunger, do not overeat and do not get better. Small portions are not able to stretch the walls of the stomach, making it, in fact, bottomless and insatiable. Eating frequently (5-7 times a day) is the best way to stay full, active and happy.
2. Dishes for dinner should be very light, and it should take place no later than 20. 00. The break between the first morning and last evening meals should not be more than 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). There is no need to talk about the usefulness of these products - vitamin and mineral bombs that explode body fat.
4. The presence in the diet of dishes from cereals and cereals. You can eat porridge every day. Most cereals perform the function of sorbents and cleanse the body better than any medication.
5. An everyday 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, yogurts are tasty and healthy, they 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 norm of the drunk liquid 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. Carry out a "replacement player", that is, high-calorie foods with low-calorie ones. You should receive no more than 2000 calories per 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. Alkaline-forming foods include milk, yogurt, fruits, vegetables, and several types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and convenience foods - there are no big enemies of beauty in cooking.
12. Eat fruits only until 15. 00.
13. Do not salt the dishes, use natural spices and spices, and season salads with lemon juice and sea salt.

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. The last time it is desirable to eat three hours before bedtime. So you will unload 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 familiar foods, among which there is real yummy.

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

After some time, when you are already confident in the results, you can treat yourself to these delicacies, but occasionally.

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

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

50x50 or what is possible, but infrequently

Once again, we focus on the fact that a healthy diet cannot be called a diet, so the diet allows some weaknesses - boil potatoes for yourself (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 conditionally permitted products:

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

Taboo products

Naturally, the correct diet does not accept in its composition certain products that adversely affect the general 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 extra pounds, but also making the skin condition far from ideal.

Here they are:

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

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

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

As they say, we will not die of hunger, we will also be healthier.

Weekly diet

To correctly compose your healthy weekly diet for weight loss, you must adhere to two main 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 both useful and nutritious enough.

You can add a third - a variety of dishes.

Since oatmeal alone in the morning can delight the first two days, and then it becomes boring and you want something else.

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

So, the plan for a healthy diet for the week is very simple: you need to alternate meat and fish, cook a variety of simple salads (the more there are, the better), stock up on various cereals so that each new breakfast does not look like the previous one, and do not forget about fruits andwater.

That is, 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 (cottage cheese with fruits, yogurt);
• lunch - proteins and carbohydrates (chicken broth 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

Do not forget that with proper nutrition, snacks are welcome, but they should consist exclusively of healthy foods: fruits, yogurts, oatmeal cookies, curds with dried fruits.

And lots and lots of water.

First breakfasts:

1. Any of the 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, baked vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuit cookies. Tea.
5. Soft-boiled eggs or scrambled eggs. Coffee or tea.

Second breakfasts:

1. Fruit.
2. Tea and cheese.
3. Curd with raisins.
4. A handful of nuts or a few dried fruits.
5. Yogurt.
6. Baby fruit puree.

Dinners:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) borscht, baked meat, Chinese cabbage salad.
3. Ukha, steamed meatballs, cucumber salad and tomato.
4. Stewed mushrooms, boiled potatoes, white cabbage salad.
5. Chicken broth, 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. Braised rabbit with vegetables.
2. Baked red fish on a vegetable pillow.
3. Omelet with vegetables.
4. Chicken steam cutlets with coleslaw.
5. Cottage cheese and cucumber salad.

Start of a new life

No one has ever been able to take it like this and easily "jump" from a regular diet to a healthy diet for weight loss.

It's hard for everyone to part with habits, especially food habits, all the first time they miss buns and cocoa.

Is it possible to make the separation not so painful?

There are rules for this as well.

First, the mood and internal order are important.

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

Secondly, a balanced diet.

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

In principle, all our successes and defeats 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 slim, beautiful and healthy and reach out to this image with all your might, try it on yourself, admire yourself, praise yourself for your endurance.

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

How many kilograms will you lose?

What will you become?

How will you feel?

Follow this plan and you'll be fine.

You will lose weight and get prettier, do not break loose - everything will be as you planned.

Almost forgot about desserts. . .

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

The answer is positive.

Only desserts are also biased towards usefulness for the body: oatmeal cookies, the same fruits and dried fruits, which are not inferior in sweetness to any chocolate bar, but more useful - a hundred times, fruit mousses and jelly, sorbents, jelly, cottage cheese with fruits.

Try it, you will like it!