Building a healthy diet for weight loss

Sitting on another "sad" diet and setting in advance that after its completion it is possible to return to our usual "weight", as many of us ask: is it possible to ensure that the hernia after weight loss remains stable and does not grow? , and food packages did not need to be changed in search of the best diet?

The good news is that there are always ways.

The other thing is whether the notorious willpower is enough not to look in the direction of your favorite cakes, until everything in your body and in your mind is set to strive to win over yourself.

Proper nutrition: basic truths

Sandwiches, mustard, canned food - this should be discarded immediately if you decide once and for all to eliminate the wrong and reckless diet, and at the same time digestive problems, full of both small (heartburn) and large ones (fat and sugar deposition that cause atherosclerosis and diabetes).

The essence of a proper diet is to prevent not only the excess weight, which is the most frightening, but also the whole "society" of difficult-to-cure diseases.

Thus, theory needs to be studied before practice.

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

1. A fractional diet helps to avoid the feeling of hunger, do not overeat and do not get well. Small portions are unable to stretch the walls of the stomach, making it, in fact, bottomless and insatiable. Eating often (5-7 times a day) is the best way to stay full, active and happy.
2. Dinner dishes should be very light, and should be held no later than 20. 00. The break between the first morning and the last evening meal should not be more than 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). There is no need to talk about the usefulness of these products - vitamin-mineral bombs that explode fat.
4. Presence in the diet of cereals and cereals. You can eat porridge every day. Most cereals perform the function of sorbents and cleanse the body better than any medicine.
5. An everyday 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, cheeses, yogurts are delicious and healthy, they will save 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 proteins. Although it is necessary - only 60 g per day.
8. The norm of drinking fluid is 2 liters per day. It is desirable that pure non-carbonated water becomes the main drink, your beauty and freshness depend on it.
9. Perform "substitute player", that is, high-calorie food with low-calorie. You should not consume more than 2000 calories a day.
10. Be sure to monitor the acid-base balance, which is responsible for oxygen saturation of cells and other biochemical processes in the body. Foods that form alkalis include milk, yogurt, fruits, vegetables and several types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and ready-made foods - there are no big enemies of beauty in cooking.
12. Eat fruit only 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 taken as often as possible in small portions. The last time it is desirable to eat three hours before bedtime. This will relieve your stomach as much as possible and you will sleep better.

A proper weight loss diet allows you to consume a sufficient amount of well-known foods, among which the real one is delicious.

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

After a while, when you are already sure of the results, you can treat yourself to these delicacies, but occasionally.

In the meantime, do not exceed the prescribed and cook whatever you want (but only steamed, in the oven or boiled) of these products:

• skinless veal, rabbit, chicken or turkey;
• all seafood without exception;
• skim milk, yogurt, kefir;
• eggs (it is wiser to turn off scrambled eggs, replacing them with a steamed omelet);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• unpolished rice;
• wholemeal bread.

50x50 or whatever, but rare

Once again, we focus on the fact that a healthy diet cannot be called a diet, so the diet allows some weaknesses - cook yourself potatoes (but a little in uniform), or eat some sweets once a week.

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

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

Taboo products

Of course, a proper diet does not accept in its composition certain products that adversely affect the general condition of the organism.

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

They also reflect on the appearance - not only do they "hang" with excess weight, but they also make the skin condition far from ideal.

Here they are:

• smoked meat;
• mayonnaise and other packaged dressings and sauces;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• juices from packaging;
• salt and sugar;
• sweets;
• bakery products made from wheat flour.

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

Therefore, you will have no reason to worry if you reject the products presented in it.

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

Weekly diet

To properly compose your healthy weekly weight loss diet, 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 also add a third - various dishes.

Because oatmeal alone can delight the first two days in the morning, and then you get bored and want something else.

And that’s dangerous - such a desire can completely ruin all plans and go back to yesterday with all your chops, sausages and cakes.

So, the plan for a healthy diet for the week is very simple: it is necessary to change meat and fish, cook a variety of salads (the more, the better), stock up on various cereals so that each new breakfast would not be like the previous one, notforget about fruit and water.

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 foods (fresh cheese with fruit, yogurt);
• lunch - proteins and carbohydrates (chicken soup or soup);
• afternoon snack - fruit a little pleasure);
• evening - protein (fish or meat fillet);
• before bedtime - 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

Don't forget that snacks are welcome with a proper diet, but they should consist exclusively of healthy foods: fruit, yogurt, oatmeal cookies, curds with dried fruit.

And lots and lots of water.

First breakfasts:

1. Any of the cereals, tea with lemon.
2. A piece of chicken and porridge or steamed vegetables. Tea or unsweetened coffee.
3. Rough bread sandwich with a piece of cheese, baked vegetables. Green tea.
4. Fresh cheese, oatmeal or biscuits. Tea.
5. Soft-boiled eggs or scrambled eggs. Coffee or tea.

Second breakfast:

1. Fruits.
2. Tea and cheese.
3. Curd with raisins.
4. A handful of nuts or a few dried fruits.
5. Yogurt.
6. Fruit puree for babies.

dinners:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) borscht, roast meat, Peking cabbage salad.
3. Ukha, steamed meatballs, cucumber salad and tomato.
4. Braised mushrooms, boiled potatoes, white cabbage salad.
5. Chicken soup, combined vegetable salad.

snacks:

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

dinners:

1. Stewed rabbit with vegetables.
2. Roasted red fish on a vegetable pillow.
3. Omelet with vegetables.
4. Chicken steamed cutlets with cabbage salad.
5. Fresh cheese and cucumber salad.

The beginning of a new life

No one has yet managed to accept it like this and easily "skip" from a normal diet to a healthy diet for weight loss.

It is difficult for everyone to break away from habits, especially eating habits, when they lack buns and cocoa for the first time.

Is it possible to make the separation not so painful?

And there are rules for this.

First, mood and inner order are important.

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

Second, a balanced diet.

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

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

In every job (and proper nutrition is no exception), mental attitude is important.

Draw yourself in your mind (or on paper) as slender, beautiful and healthy and reach for this image with all your might, try it on yourself, admire yourself, brag about your endurance.

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

How many pounds will you lose?

What will you become?

How will you feel?

Follow this plan and you will be fine.

You will lose weight and beautify yourself, do not relax - everything will be as you planned.

I almost forget about desserts. . .

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

The answer is yes.

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

Try it, you will love it!