The problem of obesity often remains unresolved even after successful weight loss diet. In fact, in most cases, the lost pounds quickly come back. Nutritionists around the world claim that this task 100% can be treated, just the transition to a healthy, balanced diet. What is a healthy diet, how to get rid of bad eating habits, you'll learn now.
The essence of proper nutrition, weight loss
The most important a balanced diet is not only to get rid of excess body weight and maintaining a shape, the shape but also the prevention of many serious diseases. It has been proven that the excessive consumption of unhealthy food can cause the following diseases:
- heart failure;
- high blood pressure;
- problems of the gastro-intestinal tract;
- cirrhosis of the liver, etc.
Therefore, the transition to healthy foods not only provide you with a normal weight, but also increase the "limit" to the health of the body. The basic truths of the proper diet are the following.
- Relative force. This is, in small doses (250 grams) up to seven times a day. This method is the opportunity it provides satiety, helps prevent you feel hungry, don't stretch your stomach and prevent overeating. If a long day at work, don't have time for frequent meals, brought food to work for a quick bite. For example, a perfect banana, yoghurt, cheese, wholemeal bread, etc. Forget the in-between-meal rolls, fast food, canned food, biscuits, tea, and other sweets.
- Pay special attention to the evening meal. Dinner should be very clear that the meal held not later than eight o'clock in the evening.
- An important part of every meal can be fresh vegetables, fruits, berries. The relationship to other food on the plate should be 50/50. Try to choose only seasonal products. From them may be the most important for the normal functioning of the body vitamins, minerals.
- Mandatory presence in the daily diet of cereals. Most function as sorbents, and a big, clean, the intestines. The list of the most useful cereals include buckwheat, oats, barley, wheat, maize, millet. They are the best to consume your Breakfast.
- Included in the daily menu, a handful of nuts or seeds. These foods are rich in healthy fats, easily digestible vegetable protein, potassium. But don't overdo it. Five whole nuts or thirty grams of shelled raw sunflower seeds would be sufficient.
- Dairy products (milk, cottage cheese, cheese, yogurt) is an excellent source of protein, calcium and beneficial bacteria to maintain the healthy micro flora in the intestine. Consume these products at least several times a week.
- Observe the drinking system. Water per day should be ingested at least two liters. Provides the "service" digestive tract, it is not necessary to wash down the food, it is better to wait an hour and a half. Then a clear, carbonated liquid will be a source of minerals and cleans the intestines.
- Replace high calorie foods with low calorie content, as well as to ensure that the daily diet should not exceed 2000 cal.
- Fruit is the best to consume to 16 hours. So, better to digest, will bring you more benefits.
- Don't forget, meat, poultry, fish. Animal protein required by the body to build new cells, tissues. However, it is not necessary to exceed the prescribed rate per day is only 60 grams. And that made in accordance with whether the substance of the body, should be shared with the necessary amount of protein equal doses from 10 to 30 grams per meal. For example, 15 grams can eat the Breakfast (a boiled egg, porridge, a slice of cheese), 25 for lunch (130 grams of boiled chicken + buckwheat), 15 — dinner (100 grams of fish + vegetable salad) and a 5 — course snack (Cup of yogurt). Remember, lack of protein in the body is detrimental to the overall health of all human systems, cause premature aging of the skin, and the excess is harmful to the kidneys, liver, heart, digestive tract.
- Try as much as possible, to the salty food. The necessary salt is going to get, vegetables, fruits. The excessive mineral contributes to the fluid retention in the body. Natural spices, herbs. And the salad dressing is perfect with lemon juice.
- Of course, to abandon the most harmful to a number of health products, the list of which you will find below.
Diet, nutrition, weight loss: we'll be there always
The following list of products should be the basis of a permanent diet. This, replenish supplies of food in the fridge, the first thing you need to buy the following.
- Lean (without skin), veal, rabbit, chicken, duck or Turkey.
- Any kind of seafood.
- The eggs. If possible, prefer the quail. However, remember that the egg should be deleted. Better to eat hard-boiled eggs, or an omelet a few.
- Dairy products with low fat content.
- Your favorite vegetable, fruit, berry fruits (except potatoes).
- Green. Particularly useful properties of mustard, parsley, dill.
- Brown rice.
- Whole-wheat bread.
Proper nutrition for weight loss every day: rare exceptions
The following products are permitted, even necessary, but strictly limited quantities:
- potato. Cooking can be the skin once a week;
- med. This is enough product in the amount of 1-2 teaspoons daily. Very useful for sweet water, in the morning on an empty stomach. To make this drink, dissolve a teaspoon of honey in a glass of tap water;
- dark chocolate. Once a week, then treat yourself to a pot of natural chocolate, no sweeteners, and other additives;
- cream or sour cream. The norm of the product / week — 1-2 tbsp;
- butter (10 grams / week);
- hard cheese (50 grams in seven days).
The menu of proper nutrition for weight loss: a categorical taboo
The following products must be forever forgotten. First, thank you to them all fat, and second, harmful effects on the body proven all over the world. So, the black list of products for the taboo:
- mayonnaise and other dressings, and packaged sauces;
- alcoholic, non-alcoholic drinks, pasteurized fruit juices;
- milk chocolate, store-bought cookies, sweets;
- baked goods made with white flour;
- canned and processed foods.
Diet, nutrition, weight loss: what, no "treatment"?
I don't think that you have the correct nutrition involves the refusal of food "for the soul." On the contrary, a lot of useful, however, sweet foods can be eaten without harm to body health:
- sorbet, fruit jellies, natural syrups, jellies;
- homemade oatmeal cookies;
- fruit salad, strawberries with whipped cream fruit drink with honey;
- cottage cheese, fruit, berries;
- prunes, apricots, figs, dates, etc.
The proper nutrition weight loss
The normal functioning of organs and systems, proteins, fats, carbohydrates, vitamins, minerals. And just seven days can get rid of 1-2 pounds overweight. The to lose weight eat, you need to follow the following combinations of products:
- Breakfast: fiber + carbohydrate;
- second Breakfast: protein;
- lunch: protein + carbohydrate;
- snack: a fruit;
- dinner: just protein;
- night snack: a glass of kefir or yogurt, without sugar.
The proper nutrition weight loss home: sample menu
Use the following options in your daily meals to create a custom menu according to your food cravings. Because proper nutrition is not a diet, but a maintenance of the health, long life, the body.
The Breakfast options:
- always oatmeal with milk or water, raisins, berries, wholegrain bread, green tea, honey, lemon;
- vegetables, steamed, seasoned with lemon juice, herbs, wholegrain toast with cheese;
- cooked chicken, lettuce, tomato, cucumber, sour cream, coffee, milk;
- a boiled egg, or a steam omelette, cottage cheese, banana, cranberry juice;
- cheese cake, Apple, orange juice.
- a piece of fruit + a handful of berries;
- a handful of nuts + baked Apple cinnamon;
- dried fruits;
- yogurt + bread;
- fruit puree.
- chicken soup, vegetable soup, Apple;
- steamed fish + steamed vegetables, tea;
- vegetarian soup, beans, cheese, toast;
- meatballs braised with tomato sauce, buckwheat porridge, juice;
- sautéed mushroom, cabbage, fresh salad, orange.
- cheese + juice;
- the yogurt, the berries;
- a glass of milk the herbs + bread;
- fresh fruits;
- a oatmeal cookies + fruit jelly.
- braised young rabbit meat, vegetables, herbal tea, lemon, ginger;
- fried fish fillets, vegetables, salad, tomatoes, cucumbers;
- pilaf the young beef, cabbage salad;
- vegetable soup, steamed meatball in tomato sauce, lettuce, radish;
- cheese, mashed potatoes, fresh vegetables.
- a glass of kefir or yogurt;
- fresh fruit juice;
- any fresh vegetables;
- tea, honey, lemon;
What distinguishes the correct diet for weight loss women and men?
This is an issue of concern to many. However, the answer is very simple — the difference between the proper diet women and the men, the amount of protein / day, total calorie intake. Men need 10-20 grams of protein a day more than the female half of humanity, the total calories is 400.
The proper nutrition weight loss: reviews
Judging by the reviews, it's just a daily proper diet is not everything. But those who managed to overcome the old eating habits, recognizing that a healthy way of eating helped them to forget the extra weight, sagging skin and chronic diseases.
Tip: if you can't stop eat junk food, you should do it gradually. Once a week, remove the menu one of the most harmful to the body product. It will be easier to mentally prepare for a new way of eating.
The proper nutrition weight loss: results
Do not expect amazing results immediately. Ready to the process of weight loss and recovery will be slow. However, it is also very good. K after losing weight to prevent the appearance of stretch marks, cellulite, oily skin. In the first month of proper nutrition, how to lose only 3-4 pounds.