Build a healthy diet to lose weight

Sitting on another "sad" diet and posing to ourselves that after it's done it's possible to return to the normal "weight class", how many of us wonder: is it possible to guaranteeweight after weight loss is still stable and not growing? , and no need to change food packages in search of the best diet?

The good news is that there are always ways.

Another thing is whether the infamous will is enough not to look in the direction of your favorite cakes, until everything in your body and in your mind is set up to strive for self-conquest.

Proper nutrition: the basic truth

Sandwiches, mustard, canned food - these should be abandoned immediately if you once and for all decide to give up the wrong and unscientific diet, and also with digestive problems, with both minor (heartburn) and large. troubles (fat and sugar deposits cause atherosclerosis and diabetes).

The essence of the right food is not only preventing overweight, the most feared thing, but also a "company" of incurable diseases.

Therefore, before practice, it is necessary to learn the theory.

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

1. Fractional nutrition helps to avoid feeling hungry, not overeating and not getting well again. Small portions cannot stretch the stomach wall, making it practically bottomless and insatiable. Eating regularly (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 breakfast and the last dinner should not exceed 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). There's not much to say about the benefits of these products - the vitamin and mineral bomb that explodes body fat.
4. The presence in the diet of dishes from cereals and grains. You can eat porridge every day. Most grains perform the function of absorbent and cleansing the body better than any drug.
5. An everyday snack is a handful of nuts or sunflower seeds. These products will add potassium, unsaturated acids and fiber to the body.
6. Milk, cheese, cheese, yogurt are delicious and healthy, they will help you avoid calcium deficiency and restore 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 drinking liquid is 2 liters per day. Wishing that pure, non-carbonated water became the main drink, your beauty and youth depended on it.
9. Conduct "player substitution, " i. e. high-calorie foods with low-calorie foods. You should get 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 foods include milk, yogurt, fruits, vegetables, and some nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and convenience foods - there is no great enemy of beauty in cooking.
12. Only eat fruit 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 divided into small portions as often as possible. The last time you should eat is 3 hours before bedtime. So you'll unload your stomach as much as possible, and you'll sleep better.

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

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

After a while, when you're confident in the results, you can treat yourself to these delicious treats, but every once in a while.

In the meantime, don't go overboard and cook whatever you want (but only steam, oven, or boil) from the following products:

• skinless veal, rabbit, chicken or turkey;
• all kinds of seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs, replace with steamed omelettes);
• all vegetables and fruits without exception;
• tofu;
• pea's tree;
• unpolished rice;
• wholemeal bread.

50x50 or what can, but not often

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

In order not to have to speculate between "maybe" and "cannot", we present you with a list of products that are subject to conditional use:

• starchy vegetables: potatoes, corn, carrots, beets;
• sweet fruits: bananas, avocados, persimmons, 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 exact diet does not accept in its composition a number of products that have a negative effect on the general condition of the body.

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

They also show in appearance - not only "hanging" extra pounds, but also making the skin condition less than ideal.

Here they are:

• Bacon;
• mayonnaise and other packaged sauces and dressings;
• pork;
• alcoholic and carbonated drinks;
• milk chocolate;
• juice from packages;
• salt and sugar;
• Candy;
• bakery products made from flour.

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

So there is nothing to worry about if you refuse the products featured in it.

As they say, we will not die of hunger, we will also be healthier.

Weekly diet

In order to correctly draw up a 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.

You can add a third - a variety of dishes.

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

And this is dangerous - such a desire can completely ruin all plans and go back to yesterday with all its steaks, hot dogs and cakes.

So, the plan for a healthy diet for the week is simple: you need to alternate meat and fish, cook lots of simple salads (the more the better), stock up on a variety of grains so that each mealnew morning no. as in the previous section, and don't forget the fruit and water.

That is, if this plan is narrowed down to a certain date, we get:

• breakfast - fiber and carbohydrates (provides energy for the whole day);
• second breakfast - protein foods (cheese with fruit, yogurt);
• lunch - protein and carbohydrates (chicken broth or soup);
• afternoon snack - fruit a little pleasure);
• evening - protein (fish or meat fillet);
• before going to bed - kefir or cheese.

So, in the following video, you can see how to eat right to reach your weight loss goals:

Sample menu of the week

Do not forget that with proper nutrition, snacks are welcome, but they should consist of only healthy foods: fruit, yogurt, oat biscuits, curd with dried fruit.

And lots of water.

First breakfast:

1. Any cereal, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Unsweetened tea or coffee.
3. Raw bread sandwich with a slice of cheese, grilled vegetables. Tea.
4. Cheese sticks, oatmeal or 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 a few dried fruits.
5. Yogurt.
6. Pureed fruit.

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. Mushroom stew, boiled potatoes, white cabbage salad.
5. Chicken broth, mixed vegetable salad.

Snacks:

1. Cheese with chopped herbs.
2. Yogurt.
3. A glass of homemade natural juice.
4. Fresh fruit.
5. Mixed mussels.
6. Cookies and fruit jelly.

Dinner:

1. Braised rabbit with vegetables.
2. Grilled red snapper with vegetables.
3. Omelette with vegetables.
4. Steamed chicken with coleslaw.
5. Cheese and cucumber salad.

Start a new life

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

It is difficult for people to give up the habit, especially the eating habit, the first time they miss cake and cocoa.

Is it possible to make the separation not so painful?

There are rules for this as well.

First, mood and inner order are important.

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

Second, a balanced diet.

If it is "constructed" properly, then the body will saturate and it will not be pulled towards the cake.

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

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

Draw in your mind (or on paper) slim, beautiful and healthy and approach this image with all your might, try it for yourself, admire yourself, praise your strength. own suffering.

Finally, write a plan for the week, month, and year.

How many kilos will you lose?

What will you become?

How will you feel?

Follow this plan and you'll be fine.

You will lose weight and become more beautiful, without losing your balance - everything will be as you planned.

Almost forgot about dessert. . .

Is a healthy diet that includes desserts - the most important element of a woman's diet - not so much for the stomach as it is for the soul?

The answer is positive.

Only desserts are inclined towards usefulness for the body: oat biscuits, together with fruits and dried fruits are not inferior in sweetness to any chocolate bar, but more useful - foldhundred times, fruit mousses and jellies, sorbets, jellies, cheeses. with fruits.

Try it, you will love it!