Building a healthy diet for weight loss

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

So before practice it is necessary to study the theory.

Therefore, we break down the truth about a healthy diet for weight loss point by point and take as our starting point:

1. Fractionated nutrition helps to avoid feeling hungry, not overeat and not get better. Small portions are not able to stretch the walls of the stomach, making it actually bottomless and insatiable. Eating often (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 kl. 20. 00. The break between the first morning and the last dinner 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 grains perform the function of sorbents and cleanse the body better than any kind of 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 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 (after all, this is not a diet), they will saturate the body with protein. Although necessary - only 60 g per day.
8. The norm for the drunk fluid is 2 liters a day. It is desirable that pure non-carbonated water becomes the main drink, your beauty and freshness depends on it.
9. Perform a "substitute", that is, high-calorie, low-calorie foods. You should not receive more than 2000 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. 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 ready meals - there are no major enemies of beauty in cooking.
12. Eat only fruit until15. 00.
13. Do not salt the dishes, use natural spices and condiments, 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 get your stomach loaded off as much as possible and you sleep better.

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

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

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

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

• veal, rabbit, chicken or turkey without skin;
• all shellfish without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs and replace them with a steamed omelette);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unpolished 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 - cook potatoes for yourself (but a little in their uniforms), or something sweet to eat once a week.

In order not to speculate between "possible" and "impossible", we present you with 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 oil (up to 10 g).

Taboo products

Of course, 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 for a while after ingestion: in the form of heaviness in the stomach, nausea or other discomfort.

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

Here they are:

• smoked meat;
• mayonnaise and other packaged dressings and sauces;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• juice from packages;
• salt and sugar;
• sweets;
• baked goods 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 do not die of hunger, we also become healthier.

Weekly diet

To properly put together your healthy weekly diet for weight loss, you need to adhere to two main nuances:

1. Calorie content. And we know that the number of calories a 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 gets boring and you want something different.

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

So the plan for a healthy diet for the week is very simple: you have to switch between meat and fish, prepare simple different salads (the more there are, the better), fill up with different cereal products so that each new breakfast is not like the previous one, and do not forget fruit and water.

That is, if this plan is narrowed to one day, we get:

• breakfast - fiber and carbohydrates (energy supply for the whole day);
• second breakfast - protein food (cottage cheese with fruit, yogurt);
• breakfast - 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 reach 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, yogurt, oatmeal, curd with dried fruit.

And lots and lots of water.

First breakfast:

1. Any of the grains, 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 cookies. Tea.
5. Soft-boiled eggs or scrambled eggs. Coffee or tea.

Second breakfast:

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, Beijing 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. Omelette with vegetables.
4. Chicken steam chops with coleslaw.
5. Cottage cheese and cucumber salad.

Start a new life

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

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

Is it possible to make the separation not so painful?

There are also rules for this.

First, the mood and the internal order are important.

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

Second, a balanced diet.

If it is "built" properly, then the body becomes saturated and it is not pulled towards the buns.

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

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