Build a healthy diet for weight loss

Sitting down with another "sad" diet and setting ourselves up in advance that after completion it is possible to return to our usual "weight category", how many of us wonder: is it possible to ensure that weight after losing weightthe body remains stable and undeveloped? , and food packaging does not need to be changed to find the best diet?

The good news is that there is always a way.

The other thing is whether the famous will is enough not to look in the direction of your favorite cake, until everything in your body and in your mind is set to strive to achieve victory over yourself.

Proper nutrition: the basic truth

Sandwiches, mustard, canned food-these should be discarded immediately if you once and for all decide to eliminate the wrong and unhealthy diet, and at the same time with digestive problems, fraught with both small (heartburn) and major problems (fat and sugar deposition that triggers atherosclerosis and diabetes).

The essence of proper nutrition is to prevent not only overweight, the most frightening, but also the whole "company" of uncontrollable diseases.

So, before making an exercise, it is necessary to study the theory.

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

1. A fractional diet helps prevent hunger, not overeating and not getting better. The small part is unable to stretch the abdominal wall, making it, in fact, endless and unsatisfactory. Eating regularly (5-7 times a day) is the best way to stay full, active and cheerful.
2. Dishes for dinner should be very light, and it should be done no later than 20. 00. The break between the first breakfast and the last dinner should not exceed 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). No need to talk about the uses of this product - a bomb of vitamins and minerals that explode body fat.
4. 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 medicine.
5. The daily food is a handful of nuts or sunflower seeds. This product 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 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 necessary - only 60 g per day.
8. The norm of drunken fluid is 2 liters a day. It is desirable that pure non -carbonated water be the main drink, your beauty and freshness depends on it.
9. Run "substitute players", which are high -calorie foods with low -calorie foods. 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 some types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and simple foods - there are no big enemies of beauty in cooking.
12. Eat fruit only until 15: 00.
13. Don’t salt dishes, use natural spices and seasonings, and season salads with lemon juice and sea salt.

Healthy menu included

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 reasonable to eat three hours before bedtime. So you will unload your stomach as much as possible, and you will sleep more soundly.

Proper diet for weight loss allows you to consume a sufficient amount of regular foods, among which there are real yummy.

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

After a while, when you are already confident with the results, you can treat yourself to this delicacy, but sometimes.

In the meantime, don’t go overboard and cook whatever you want (but only steamed, in the oven or boiled) from this product:

• skinless calves, rabbits, chickens or turkeys;
• all seafood without exception;
• low -fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs, replacing them with steamed omelets);
• all vegetables and fruits without exception;
• tauhu;
• beans;
• unpolished rice;
• wholemeal bread.

50x50 or whatever, but rare

Again, we focus on the fact that a healthy diet can not be called a diet, so the diet allows some drawbacks - boil potatoes for yourself (but a little in their uniform), or some sweets to eat once a week.

In order not to speculate between "possible" and "impossible", we present you a list of permitted products provided:

• starch-containing vegetables: potatoes, corn, carrots, beets;
• sweet fruits: bananas, avocados, persimmons, grapes;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard cheese;
• butter and olive oil (up to 10 g).

Taboo products

Naturally, a proper diet does not accept in the composition of certain products that negatively affect the general condition of the body.

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

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

Here they are:

• smoked meat;
• mayonnaise and other wrapped dressings and sauces;
• pork;
• alcoholic and carbonated beverages;
• chocolate milk;
• juice from the package;
• salt and sugar;
• candy;
• 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 is nothing to worry about if you reject the products presented in it.

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

Weekly diet

To properly organize 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.

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

And this is dangerous - such a desire can ruin all plans and go back to yesterday with all its cuts, sausages and cakes.

So, the plan for a healthy diet for this week is very simple: you need to change meat and fish, cook a variety of simple salads (the more, the better), store a variety of cereals so that each new breakfast is not like the previous one, and do not forget aboutfruits and water.

That is, if the plan is scaled down to one day, we get:

• breakfast - fiber and carbohydrates (energy supply for the whole day);
• second breakfast - protein foods (cottage cheese with fruit, yogurt);
• lunch - protein and carbohydrates (chicken soup or broth);
• afternoon snacks - a little fun fruit);
• evening - protein (fish or meat fillets);
• before bedtime - 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 this week

Do not forget that with proper nutrition, snacks are welcome, but it should consist exclusively of healthy foods: fruit, yogurt, oatmeal, curd with dried fruit.

And lots and lots of water.

First breakfast:

1. Any cereal, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Tea or coffee without sugar.
3. Coarse bread sandwich with a piece of cheese, toasted vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuit cookies. the.
5. Soft boiled eggs or scrambled eggs. Coffee or tea.

Second breakfast:

1. fruits.
2. Tea and cheese.
3. Buttermilk with raisins.
4. A handful of nuts or some dried fruit.
5. Yogurt.
6. Pure baby fruits.

Dinner:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean borscht (with beans), grilled meat, Beijing cabbage salad.
3. Ukha, steamed meatballs, cucumber and tomato salad.
4. Boiled mushrooms, boiled potatoes, white cabbage salad.
5. Chicken soup, 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. Biscuits and fruit jelly.

Dinner:

1. Boiled rabbit with vegetables.
2. Grilled red fish on a vegetable pillow.
3. Omelet with vegetables.
4. Steamed chicken pieces with coleslaw.
5. Cottage cheese and cucumber salad.

Start a new life

No one can still take it like this and easily "jump" from a regular diet to a healthy diet for weight loss.

It’s hard for everyone to give up habits, especially food habits, throughout the first time they miss bread and cocoa.

Is it possible to make a parting less painful?

There are rules for this as well.

First, mood and internal order are important.

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

Second, a balanced diet.

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

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

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

Draw yourself in your mind (or on paper) as slim, beautiful and healthy and achieve this image with all your might, try it yourself, admire yourself, praise yourself for your endurance.

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

How many kilograms will you lose?

What will you be?

How do you feel?

Follow this plan and you will be fine.

You will lose weight and become more beautiful, do not despair - everything will be as you planned.

Almost forgot about dessert. . .

Does a healthy diet include desserts - the most important element in a woman’s diet - not for the stomach but for the soul?

The answer is positive.

Only desserts that are also biased against use for the body: oatmeal biscuits, 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, jellies, cottage cheese with fruit.

Give it a try, you will definitely love it!