Human food habits and choices have evolved over millions of years.It is quite difficult to change it radically, but it can be subjected to minor corrections.The problem of overeating and obesity today is acute in the face of humanity, and the percentage of people suffering from obesity is the highest in developed countries.Obesity leads to problems with the cardiovascular system, which can significantly shorten your life expectancy, not to mention the fact that from a purely aesthetic point of view, being overweight does not make you a very attractive person in the eyes of others.
Often, to lose excess weight, people try to limit their diet dramatically.This does not always lead to positive results.If they managed to lose a few kilograms, then there is a risk of regaining them after the end of the diet.
What rules must be followed to return to form and consolidate the results?
Rule 1: Eat small meals often
Nutritionists recommend eating 5-6 times a day, always eating small portions.In this case, it is necessary to monitor not only the weight, which should be about 250-350 grams, but also the calorie content of the food eaten.In terms of calorie content, such a single meal should not exceed 400-450 kcal.The total number of kcal in your diet should not exceed 1600-1700.You should not reduce your calorie intake below 1200 kcal without consulting your doctor.The nutrient content of your diet is also important.For example, complex and difficult-to-digest carbohydrates should be eaten in the morning.In the evening, you can use a meal that contains protein and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water every day.The quality of the city's water supply leaves much to be desired, so it is necessary to buy bottled water.To save money, it is better to order it in a large container at home than to buy it at the store.Experts do not advise drinking carbonated water, sweet water, tea, especially at night, as this can cause swelling.
Rule 3: Don't limit yourself too hard
You should not limit yourself in the choice of food products;from time to time you can indulge yourself a little with your favorite dishes, even if it is harmful to your figure.
Here is an approximate diet that will allow you to maintain your normal weight:
- breakfastExperienced nutritionists advise preparing dishes for breakfast that contain complex carbohydrates and do not contain a large amount of protein.Various porridges (buckwheat, millet, rolled oats) fit this recommendation;you can also make sandwiches, eat cheesecake, cottage cheese, preferably not too fatty and without sugar.As a drink, use tea, coffee, preferably without sugar, or with milk.
- For lunch, protein foods, mushrooms, meat, and chicken are suitable.You can use various vegetables as a side dish.The best option is if your daily routine allows you to consume light and low-fat soups.Dividing lunch into first and second does not justify itself;you have to choose one thing.Instead of compote, it is better to drink juice or eat fresh fruit.
- For dinner, food that is not too fatty and contains not too heavy protein (chicken, seafood, lean beef) is suitable.To replenish your carbohydrate reserves, supplement your diet with vegetables, preferably fresh ones.Potatoes have gained popularity among the general population, they are used in many dishes, but they do not contain many useful substances, and the calories are still not too low;you can almost refuse to eat it.Bread contains a lot of carbohydrates and is a relatively high-calorie product;its use should be limited.
Rule 4: Correct and active lifestyle
And finally, here are some more important recommendations.Your diet must be rational and balanced;you must plan it in advance, at least a week in advance.Do not forget about playing sports, give up bad habits.Our advice here is general, so we recommend that you consult a nutritionist and choose an individual nutrition system for you, which is specifically aimed at fighting excess weight.