Build a healthy diet to lose weight

Sitting on another "sad" diet and pre-arranging for ourselves that after completion it is possible to return to our usual "weight category", how many of us wonder: is it possible to ensure that the weight after losing weight remainsstable and not growing? , and meal plans don't need to be changed to find the best diet?

The good news is there is always a way.

Another thing is whether famous determination is enough not to look at your favorite cake, until everything in your body and mind is ready to fight for victory over yourself.

Proper nutrition: the basic truth

Sandwiches, mustard, canned food - these should be thrown away immediately if you once and for all decide to get rid of an erroneous and misunderstood diet, and at the same time with digestive problems, fraught with small (heartburn) and large ones (fat deposition andsugar that triggers atherosclerosis and diabetes) problems.

The essence of proper diet is to prevent not only excess weight, which is the most frightening, but also the whole "company" from incurable diseases.

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

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

1. Fractional nutrition helps to avoid feeling hungry, not to overeat and not to get better. Small portions are not able to stretch the stomach wall, making it, in fact, bottomless and insatiable. Eating frequently (5-7 times a day) is the best way to stay full, active and happy.
2. Meals for dinner should be very light, and should be made 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 no need to talk about the use of this product - a vitamin and mineral bomb that explodes body fat.
4. The presence in the diet of dishes from cereals and cereals. You can eat porridge every day. Most cereals perform the function of a sorbent and cleanse the body better than any drug.
5. The daily diet 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, cheese, yogurt are tasty and healthy, they will save you from calcium deficiency and restore the intestinal microflora.
7. Meat and fish are not excluded from the diet (after all this is not a diet), they will saturate the body with protein. Although it is necessary - only 60 g per day.
8. The norm of drinking fluids is 2 liters per day. It is desirable that pure non-carbonated water be the main drink, your beauty and freshness depend on it.
9. Go for a "substitute, " that is, a high-calorie meal with a low-calorie one. 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 nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks, and snacks - there's no big enemy of beauty in cooking.
12. Eat fruit only until 15. 00.
13. Do not salt dishes, use natural herbs and spices, and season salads with lemon juice and sea salt.

Healthy menu includes

It is very important to control calories and maintain a balance between fat, protein and carbohydrates.

Food should be taken as often as possible in small portions. The last time it is desirable to eat three hours before bedtime. So you will unload your stomach as much as possible, and you will sleep better.

The right diet for weight loss allows you to eat a sufficient amount of familiar foods, some of which are really tasty.

In the early stages, you should still refuse a piece of dark chocolate or a piece of hard cheese.

After some time, when you are sure of the result, you can treat yourself to this delicious treat, but only occasionally.

In the meantime, don't go over the limit and cook whatever you want (but only steamed, in the oven or boiled) from these products:

• skinless veal, rabbit, chicken or turkey;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is wiser to exclude scrambled eggs, replacing them with steamed omelettes);
• all vegetables and fruits without exception;
• Know;
• nuts;
• unpolished rice;
• wheat bread.

50x50 or what is possible, but rare

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

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

• starchy 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, the correct diet does not accept in its composition certain products that negatively affect the general condition of the body.

And we feel it perfectly moments after consumption: in the form of heaviness in the stomach, nausea or other discomfort.

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

Here they are:

• smoked meat;
• mayonnaise and other packaged sauces and sauces;
• Pig;
• alcoholic and carbonated drinks;
• chocolate milk;
• juice from the package;
• salt and sugar;
• candy;
• bakery products made from wheat flour.

As you can see, the "forbidden" list is much shorter than the previous two.

Therefore, there is nothing to worry about if you refuse the product presented in it.

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

weekly diet

In order to correctly draw up 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 are both useful and nutritious enough.

You can add a third - various dishes.

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

And this is dangerous - such a desire can completely spoil all plans and return to yesterday with all the cutlets, sausages and cakes.

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

That is, if this plan is narrowed down to one day, we get:

• breakfast - fiber and carbohydrates (energy supply for the whole day);
• second breakfast - protein food (cottage cheese with fruits, 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 cottage cheese.

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

Sample menu for this week

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

And lots and lots of water.

First breakfast:

1. One of the cereals, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Unsweetened tea or coffee.
3. Coarse sandwich with a slice of cheese, grilled vegetables. Green tea.
4. Cottage cheese, oatmeal, or crackers. 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 some dried fruit.
5. Yogurt.
6. Pure baby fruit.

Dinner:

1. Chicken soup, vegetable salad, juices.
2. Vegetarian or lean borscht (with beans), roast beef, Beijing cabbage salad.
3. Ukha, steamed meatballs, cucumber salad and tomatoes.
4. Boiled mushrooms, boiled potatoes, white cabbage salad.
5. Chicken broth, mixed vegetable salad.

Snack:

1. Cottage cheese with chopped herbs.
2. Yogurt.
3. A glass of homemade natural juice.
4. Fresh fruit.
5. Fruit salad .
6. Pastries and fruit jellies.

Dinner:

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

Start a new life

No one has yet been able to accept it like this and easily "jump" from a regular diet to a healthy diet for weight loss.

It's hard for everyone to part with habits, especially food habits, the first time they skip bread and cocoa.

Is it possible to make the breakup less painful?

There are rules for this too.

First, mood and internal order are important.

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

Second, a balanced diet.

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

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

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

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

Write, at the end, a plan for the week, month, 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. . .

Is a healthy diet including dessert - the most important element in a woman's diet - not for the stomach but for the soul?

The answer is positive.

Only desserts are inclined to benefit for the body: oatmeal cookies, the same fruits and dried fruits that are no less sweet than any chocolate bar, but more useful - a hundred times over, fruit mousses and jellies, sorbents, jellies, cottage cheese with fruit.

Try it, you will love it!