Build a healthy diet for weight loss

Sitting on another "sad" diet and adjusting in advance that after its completion it is possible to return to our usual "weight category", how many of us wonder: is it possible to make sure that the weight after losing weight remains stable and notgrowing? , and food packages should not have changed in search of the best diet?

The good news is that there are always ways.

Another thing is whether the famous will is enough to not look in the direction of your favorite cakes, until everything in your body and mind is set to strive for victory over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - this should be discarded immediately if you decide once and for all to eliminate the wrong and ill-considered diet and at the same time with digestive problems filled with both small (acids) and large ones (fat deposition andsugar that provoke atherosclerosis and diabetes) problems.

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

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

Therefore, we break down the truths about healthy eating for weight loss point by point and take as a basis:

1. Fractional feeding helps to avoid the feeling of hunger, not to overeat and not to improve. Small portions are not able to stretch the walls of the stomach, which makes it actually bottomless and insatiable. 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 take place no later than 20. 00. The break between the first morning and the last evening meal should not be more than 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). Needless to say, these products are useful - vitamin and mineral bombs that explode body fat.
4. The presence in the diet of cereals and cereals. You can eat porridge every day. Most cereals act as sorbents and cleanse the body better than any medicine.
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, cheese, yogurt are delicious and healthy, they will save you from calcium deficiency and will 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 it is necessary - only 60 g per day.
8. The norm of the tested liquid is 2 liters per day. It is desirable that pure still water becomes the main drink, it depends on your beauty and freshness.
9. Perform a "substitute player", ie high-calorie foods with low-calorie. You should not eat more than 2000 calories a day.
10. Remember to monitor the acid-base balance, which is responsible for the saturation of cells with oxygen and other biochemical processes in the body. Alkaline foods include milk, yogurt, fruits, vegetables and several types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated beverages and semi-finished products - there are no major enemies of beauty in cooking.
12. Eat fruit only until 15. 00.
13. Do not salt dishes, use natural spices and seasonings, 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 taken as often as possible in small portions. The last time it is desirable to eat three hours before bedtime. This will unload your stomach as much as possible and you will sleep better.

Proper weight loss diet allows you to consume a sufficient amount of familiar foods, among which there are truly delicious.

In the initial stages, however, you will have to give up a piece of dark chocolate or a piece of hard cheese.

After a while, when you are confident in the results, you can indulge in these delicacies, but from time to time.

In the meantime, do not go beyond what is prescribed and cook whatever you want (but only steamed, baked or boiled) from 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 by replacing them with a steamed omelet);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unpolished rice;
• whole grain bread.

50x50 or whatever, but rare

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

In order not to speculate between "possible" and "impossible", we present 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

Naturally, the right diet does not include certain products that adversely affect the general condition of the body.

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

They also affect the appearance - not only "hang" with extra pounds, but also make the skin condition far from ideal.

Here they are:

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

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

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

As the saying goes, we will not die of hunger, we will be healthier.

Weekly diet

To properly compose 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 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.

Because only oatmeal in the morning can delight the first two days, then it gets boring and you want something else.

And this is dangerous - such a desire can completely thwart all plans and go back to yesterday with all his chops, sausages and pastries.

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 is, the better), stock up on different cereals so that each new breakfastnot like the previous one and do not forget about the fruit and water.

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 fruit, yogurt);
• lunch - protein and carbohydrates (chicken broth or soup);
• afternoon breakfast - fruit a little fun);
• 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 properly to achieve your weight loss goals:

Sample menu for the week

Remember that with proper nutrition, snacks are welcome, but they should consist exclusively of healthy foods: fruit, yogurt, oatmeal cookies, cottage cheese with dried fruit.

And lots and lots of water.

First snacks:

1. Each of the cereals, tea with lemon.
2. Steam a piece of chicken and oatmeal or vegetables. Tea or unsweetened coffee.
3. Sandwich with coarse bread with a slice of cheese, roasted vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuits. tea.
5. Soft-boiled eggs or scrambled eggs. Coffee or tea.

Second breakfast:

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

dinners:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) borsch, roast meat, Chinese cabbage salad.
3. Ear, steamed meatballs, cucumber and tomato salad.
4. Stewed mushrooms, boiled potatoes, white cabbage salad.
5. Chicken broth, combined vegetable salad.

snacks:

1. Cottage cheese with chopped herbs.
2. yoghurt.
3. A glass of homemade natural juice.
4. Fresh fruit.
5. Fruit Salad .
6. Cookies and fruit jelly.

dinners:

1. Stewed rabbit with vegetables.
2. Roasted red fish on a vegetable pillow.
3. Omelet with vegetables.
4. Chicken steamed cutlets with cabbage salad.
5. Cottage cheese and cucumber salad.

The beginning of a new life

No one has yet managed to accept it this way and easily "jump" from a simple diet to a healthy diet for weight loss.

It is difficult for everyone to break their habits, especially eating habits, when they miss buns and cocoa for the first time.

Is it possible that the separation is not so painful?

There are rules for that too.

First, mood and inner order are important.

If you can not afford to relax, then the results of weight loss will interest you much more than pasta with meat.

Second, a balanced diet.

If "built" correctly, the body will be saturated and will not pull towards the rolls.

In principle, all our successes and failures are not in the island of Buyan, 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 this image with all your might, try it on yourself, admire, brag about your endurance.

Finally, 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 become more beautiful, do not break away - everything will be 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 yes.

Only desserts are also addictive to 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 jellies, sorbents, jellies, cottage cheese with fruit.

Try it, you will like it!