Human food habits and preferences have evolved over millions of years.Changing it radically is quite difficult, but small corrections can be made.The problem of overeating and obesity is currently very acute facing humanity, and the percentage of people suffering from obesity is highest in developed countries.Obesity causes problems with the cardiovascular system, which can significantly shorten your lifespan, 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.
Very often, in order to lose excess weight, people try to drastically limit their diet.This does not always bring positive results.If they manage to lose a few pounds, then there is a risk of gaining weight again after the diet ends.
What rules should be followed to return to form and consolidate the results?
Rule 1: Eat small portions and often
Nutritionists recommend eating 5-6 times a day, always eating small portions.In this case, it is necessary to pay attention not only to the weight, which should be approximately 250-350 grams, but also to the calorie content of the food consumed.In terms of calorie content, one 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 a doctor.The nutritional content of your food is also important.For example, complex carbohydrates that are difficult to digest should be eaten in the morning.In the evening, you can eat foods that contain protein and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of water per day.The quality of the city's water supply is still poor, making it necessary to buy bottled water.To save money, it is better to order it in large containers at home rather than buying it in the store.Experts do not recommend drinking carbonated water, sweet water, tea, especially at night, as they can cause swelling.
Rule 3: Don't limit yourself too hard
You should not limit yourself too much in choosing food products;from time to time you can pamper 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 normal weight:
- Breakfast.Experienced nutritionists advise preparing dishes for breakfast that contain complex carbohydrates and do not contain a lot of protein.Various porridges (buckwheat, millet, rolled oats) correspond to these recommendations;You can also make sandwiches, eat cheese cakes, 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 a side dish.The best option is if your daily routine allows you to consume light, low-fat soups.Dividing lunch into first and second is unjustified;you have to choose one thing.Instead of compote, it is better to drink juice or eat fresh fruit.
- For dinner, foods that are not too fatty and contain not too heavy protein (poultry, seafood, lean veal) are suitable.To replenish your carbohydrate reserves, supplement your diet with vegetables, preferably fresh.Potatoes have gained popularity among the general public, are used in many dishes, but they do not contain many useful substances, and their calories are still not very low;You can almost refuse to eat it.Bread contains a lot of carbohydrates and is a high-calorie product;consumption must be limited.
Rule 4: Correct and active lifestyle
And finally, here are some other important recommendations.Your diet must of course be rational and balanced;You should plan it in advance, at least a week in advance.Don't forget to exercise, give up bad habits.Our advice here is general, so we recommend that you consult with a nutritionist and choose an individual nutritional system for you, aimed specifically at combating excess weight.