healthy diet for weight loss

Sitting on another "sad" diet and having already established that it is possible to return to our normal "weight class" after its completion, many of us are wondering: is it possible to ensure that the weightAfter reducing the weight remains stable and does not increase? , and didn't need to change food packages in search of the best diet?

The good news is that there are always ways.

Another is whether the notorious willpower is enough not to look in the direction of your favorite cake until everything in your body and in your thoughts is set up to strive for victory over yourself.

Proper nutrition: the basic truth

Sandwiches, mustard, canned food - it should be immediately discarded if you once and for all decide to abstain from the wrong and wrong diet, and at the same time with digestive problems, both small (heartburn) andIs fraught with large ones (the accumulation of fat and sugar that provoke atherosclerosis and diabetes) trouble.

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

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

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

1. Fractional nutrition helps to avoid feelings of hunger, better not to overeat and not to overeat. Small portions are not able to stretch the walls of the stomach, making it really unfathomable and insatiable. Overeating(5-7 times a day) is the best way to be full, active and happy.
2. Dishes for dinner should be very light, and this should happen no later than 20. 00. Between the first morning and the last evening meal there should be a break of no more than 12 hours.
3. Vegetables and fruits (or at least 40%) make up half of the diet. No need to talk about the usefulness of these products - vitamin and mineral bombs that explode body fat.
4. The presence in the diet of dishes from cereals and cereals. You can eat porridge daily. Most cereals act as sorbents and cleanse the body better than any medicine.
5. A daily 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, cottage cheese, yogurt are tasty and healthy, they will protect 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 it is necessary - only 60 grams per day.
8. The rate of drunk liquid is 2 liters per day. It is desirable that pure non-carbonated water be the main drink, your beauty and freshness depend on this.
9. Do a "replacement player", ie high-calorie foods with fewer calories. You should not get 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 many types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and convenience foods – beauty has no bigger enemy in cooking.
12. Eat fruits only till 15. 00.
13. Do not add salt to dishes, use natural spices and seasonings, and season salads with lemon juice and sea salt.

Healthy menu includes

It is very important to control calories and maintain a balance between fats, proteins and carbohydrates.

Meals should be taken in small portions as often as possible. The last time it is recommended to eat food three hours before bedtime. So you will unload your stomach as much as possible, and you will have a sound sleep.

A proper diet for weight loss allows you to consume a sufficient number of familiar foods, one of which is real tasty.

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

After some time, when you are already confident in the results, you can treat yourself to these recipes, but only occasionally.

In the meantime, do not go further than prescribed and cook everything you want (but only steamed, in the oven or boiled) from these products:

• veal, rabbit, chicken or skinless turkey;
• All seafood, without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs, replacing them with steam omelets);
• All vegetables and fruits without exception;
• Tofu;
• legumes;
• unpolished rice;
• wholemeal bread.

50x50 or what is possible, but very little

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

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

• starchy vegetables: potatoes, corn, carrots, beets;
• sweet fruits: banana, avocado, persimmon, grapefruit;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard thing;
• butter and olive oil (up to 10 g).

prohibited products

Naturally, the correct diet does not accept in its composition some products that negatively affect the general condition of the body.

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

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

They are here:

• smoked meat;
• mayonnaise and other packaged dressings and sauces;
• pork;
• alcoholic and carbonated drinks;
• milk chocolate;
• juice from the package;
• salt and sugar;
• sweets;
• Bakery products made from wheat flour.

As you can see, the "Prohibited" list was much shorter than the previous two.

Hence, there will be nothing to worry about the rejection of the offered products.

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

weekly diet

In order to correctly formulate 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 be both useful and nutritious.

You can add a third - a variety of dishes.

Because oatmeal alone in the morning can be pleasing for the first couple of days, and then it gets boring and you want something more.

And this is dangerous - such a desire can completely ruin all plans and return tomorrow with all your cutlets, sausages and cakes.

So, planning a healthy diet for the week is very simple: you need to alternate meat and fish, cook a simple variety of salads (the more, the better), stock up on different cereals so that each new one. Do not have breakfast like the previous one, and do not forget about fruits and water.

That is, if the scheme is reduced to one day, we get:

• breakfast - fiber and carbohydrates (supplying energy for the whole day);
• second breakfast - protein food (fruits, cottage cheese with yogurt);
• lunch - proteins and carbohydrates (chicken broth or soup);
• afternoon snack - fruit little joy);
• 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

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

And lots of water.

First Breakfast:

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

Second breakfast:

1. Fruit.
2. Tea and Cheese.
3. Yogurt with raisins.
4. A handful of dry fruits or some dry fruits.
5. Curd.
6. Baby Fruit Puree.

Dinner:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) borscht, baked meat, salad of Beijing cabbage.
3. Ukhaa, steamed meatballs, cucumber salad and tomato.
4. Salad of stewed mushrooms, boiled potatoes, white cabbage.
5. Chicken broth, combined vegetable salad.

Breakfast:

1. Cheese with chopped herbs.
2. Curd.
3. A glass of homemade natural juice.
4. fresh fruit.
5. fruit salad .
6. Cookies and fruit jelly.

Dinner:

1. Braised rabbit with vegetables.
2. Cooked red fish on vegetable pillow.
3. Omelette with vegetables.
4. Chicken Steam Cutlets with Coleslaw.
5. Cheese and Cucumber Salad.

start of a new life

No one has yet been able to take it this way and simply "jump" from a regular diet to a healthy diet for weight loss.

It's hard for everyone to separate from their habits, especially eating habits, the first time they remember buns and cocoa.

Is it possible to make separation not so painful?

There are rules for this too.

First of all, mood and internal order are important.

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

Second, a balanced diet.

If it is "manufactured" correctly, the body will be saturated and will not be drawn to the buns.

In principle, all our successes and defeats are hidden not on the island of Bayan, but in our heads.

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

Make yourself slim, beautiful and healthy in your thoughts (or on paper) and reach this image with all your might, try it on yourself, admire yourself, praise yourself for your endurance.

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

How many kilograms will you lose?

what will you be

how would you feel

Follow this plan and you will be fine.

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

Almost forgot about sweets . . .

Does a healthy diet include desserts - the most important element in a woman's diet - not so much for the stomach as it is for the soul?

Answer is positive.

Only desserts are also useful for the body: oatmeal cookies, the same fruits and dried fruits that are not inferior in sweetness to any chocolate bar, but are more useful - a hundred times fruit mousses and jellies, sorbets, jellies, cottage cheese with fruits.

Try it, you will like it!