Building a healthy weight loss diet

Sitting down on another "sad" diet and establishing ourselves in advance that upon completion it is possible to return to our usual "weight category", how many of us are wondering: is it possible to ensure that the weight after weight loss remains stable and does not grow? , and the food packaging didn't need to be changed in search of the best diet?

The good news is that 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 thoughts is set up to fight for victory over itself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - this should be discarded immediately if you decide once and for all to end up with the wrong and ill-conceived diet and at the same time with digestive problems, fraught with small (heartburn) and large (fat deposition) and sugars that cause atherosclerosis and diabetes).

The essence of proper nutrition 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 have broken down the truths of a healthy diet for weight loss point by point and based on:

1. Fractional nutrition helps to avoid feeling hungry, not overeating and not getting better. Small portions are not able to stretch the stomach walls, making it, in fact, bottomless and insatiable. Eating frequently (5-7 times a day) is the best way to keep yourself full, active and happy.
2. Dishes for dinner must be very light and must take place until 20: 00. The interval between the first meal in the morning and the last meal in the evening should not be longer than 12 hours.
3. Half of the diet consists of vegetables and fruits (or at least 40%). There's 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 cereal and cereal dishes. You can eat porridge every day. Most cereals serve as a sorbent and cleanse the body better than any medicine.
5. A daily treat is a handful of walnuts 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 liquid drunk is 2 liters per day. It is desirable that plain still water becomes the main drink, its beauty and freshness depend on it.
9. Perform a "food replacement", that is, high-calorie foods with low-calorie ones. You shouldn't get more than 2, 000 calories a day.
10. Be sure to monitor acid-base balance, which is responsible for saturating cells with oxygen and other biochemical processes in the body. Alkaline foods include milk, yogurt, fruits, vegetables, and various types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, sodas and convenience foods - there are no great enemies of beauty in cooking.
12. Eat fruit only until 3pm.
13. Do not salt dishes, use natural seasonings and spices, and season 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 eaten as soon as possible in small portions. The last time it is desirable to eat three hours before bed. Thus, you will unload your stomach as much as possible and sleep better.

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

In the early 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 of the results, you can indulge in these delicacies, but occasionally.

In the meantime, do not go beyond the prescribed and cook whatever you like (but only steamed, baked or boiled) of these products:

• skinless veal, 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 steam omelet);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unpolished rice;
• whole grain bread.

50 x 50 or whatever is possible, but infrequently

Again, we focused on the fact that a healthy diet cannot be called a diet, so the diet allows for some weaknesses - boil potatoes for yourself (but a little on your uniforms), or some sweets to eat once a week.

In order not to speculate between "possible" and "impossible", we present a list of conditionally allowed products:

• starch-containing vegetables: potato, corn, carrot, beetroot;
• sweet fruits: bananas, avocados, persimmons, grapes;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard cheeses;
• butter and oils (up to 10 g).

taboo products

Of course, the correct diet does not accept in its composition certain products that negatively affect the general state 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 seasonings and sauces;
• pork;
• alcoholic and carbonated drinks;
• milk chocolate;
• packaging juices;
• salt and sugar;
• candy;
• bakery products made from wheat flour.

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

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

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

weekly diet

To correctly compose your healthy weekly diet for weight loss, you must follow 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 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 else.

And this is dangerous - this desire can completely ruin all plans and go back to the past with all your chops, sausages and cakes.

So, the plan for a healthy diet for the week is very simple: you need to alternate meat and fish, cook simple variety of salads (the more there are, the better), stock up on several cereals so that each new breakfast is not like the previous one. , and don't forget fruit and water.

That is, if this plan is reduced to one day, we will have:

• breakfast - fiber and carbohydrates (providing energy for the whole day);
• second breakfast - protein food (cottage cheese with fruit, yogurt);
• lunch - protein and carbohydrates (chicken broth or soup);
• afternoon snack - fruit a little pleasure);
• night - protein (fish fillet or meat);
• 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 of the week

Don't 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 lunches:

1. Any of the cereals, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Unsweetened tea or coffee.
3. Thick bread sandwich with a slice of cheese, roasted vegetables. Green tea.
4. Cottage cheese, oatmeal or cracker cookies. Tea.
5. 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 some dried fruit.
5. Yogurt.
6. Fruit puree for babies.

Dinners:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean borscht (with beans), roast beef, Beijing coleslaw.
3. Ukha, steamed meatballs, cucumber and tomato salad.
4. Stewed mushrooms, boiled potatoes, white coleslaw.
5. Chicken broth, vegetable salad combined.

Snacks:

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

Dinners:

1. Braised rabbit with vegetables.
2. Red fish baked on a vegetable pillow.
3. Omelet with vegetables.
4. Steamed chicken cutlets with coleslaw.
5. Cottage cheese and cucumber salad.

Start of a new life

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

It is difficult for everyone to part with habits, especially eating habits, the first time they miss bread and cocoa.

Is it possible to make the separation not so painful?

There are rules for that too.

First, mood and internal order are important.

If you don't allow yourself to relax, weight loss results will interest you much more than pasta and meat.

Second, a balanced diet.

If it is "built" correctly, the body will be saturated and will not be pulled into 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 thin, beautiful and healthy and reach for that image with all your might, try it on yourself, admire yourself, praise yourself for your stamina.

At the end, write 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 look better, don't let go - everything will go as you planned.

I 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 that are not inferior in sweetness to any chocolate bar, but more useful - a hundred times, fruit mousses and jellies, sorbents, jam, cottage cheese with berries.

Try it, you will like it!