Human food habits and preferences have evolved over millions of years.It is quite difficult to make radical changes in them, but small improvements can be made in them.The problem of overeating and obesity is particularly acute facing humanity today 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 reduce your life span, 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 other people.
Often, people try to drastically limit their diet in order to lose excess weight.This does not always give positive results.Even if they succeed in losing a few kilograms, they are at risk of gaining the weight back after the diet ends.
What rules should be followed to get back in shape and consolidate the results?
Rule 1: Eat small meals frequently
Nutritionists recommend eating 5-6 times a day, always in small portions.In this case, it is necessary to monitor not only his weight, which should be about 250-350 grams, but also the calorie content of the foods consumed.In terms of calorie content, one such serving 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 amount of nutrients in your diet also matters.For example, complex, difficult-to-digest carbohydrates should be eaten in the morning.In the evening, you can eat dishes containing protein and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water per day.The quality of urban water supplies is very disappointing, so purchasing bottled water is essential.To save money, it is better to order it in large containers at home instead of buying it from the store.Experts do not recommend drinking carbonated water, sweet water, tea, especially at night, as this can cause swelling.
Rule 3: Don't limit yourself too harshly
You should not limit yourself too strictly in the choice of food products;From time to time you can indulge yourself a little with your favorite dishes, even if they are harmful to your figure.
Here is an approximate diet that will allow you to maintain your normal weight:
- Breakfast.Experienced nutritionists recommend preparing dishes for breakfast that contain complex carbohydrates and not a large amount of protein.Various porridges (buckwheat, millet, oats) fit into these recommendations;You can also make sandwiches, eat cheesecakes, cottage cheese, preferably not too fatty and without sugar.As drinks, use tea, coffee, preferably without sugar, or with milk.
- For lunch, protein foods, mushrooms, meat and poultry are suitable.You can use various vegetables as side dishes.The best option would be if your daily routine allows you to consume light, low-fat soups.It is not fair in itself to divide lunch into first and second;You have to choose one thing.Instead of compote, it is better to drink juice or eat fresh fruits.
- For dinner, food is suitable that is not too fatty and does not contain too heavy proteins (poultry, seafood, lean veal).To replenish your carbohydrate stores, include vegetables in your diet, preferably fresh.Potatoes have gained popularity among the general population, it is used in many dishes, but it does not contain many useful substances, and calories are still not very low;You can almost refuse to eat them.Bread contains a lot of carbohydrates and is a relatively high-calorie product;Its consumption should be limited.
Rule 4: Correct and active lifestyle
And finally, here are some more essential recommendations.Your diet should definitely be rational and balanced;You have to plan it in advance, at least a week in advance.Don't forget to play sports, give up bad habits.Our advice here is general, so we recommend that you consult a nutritionist and choose for yourself an individual nutrition system, aimed specifically at combating excess weight.