Human food habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can be subjected to small corrections.The problem of overnutrition and obesity today is especially serious for humanity, and the percentage of people suffering from obesity is higher in developed countries.Obesity causes problems in the cardiovascular system, which can significantly shorten life expectancy, without forgetting 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 weight, people try to drastically limit their diet.This does not always lead to a positive result.If they manage to lose a couple of kilograms, there is a risk of gaining them again once the diet is over.
What rules must be followed to get back in shape and consolidate the results?
Rule 1: Eat small meals frequently
Nutritionists recommend eating 5-6 times a day, always eating small portions.In this case, it is necessary to monitor not only its weight, which should be approximately 250-350 grams, but also the calorie content of the food consumed.In terms of calorie content, such a single serving should not exceed 400-450 kcal.The total amount of kcal in your diet should not exceed 1600-1700.You should not reduce your caloric intake below 1200 kcal without consulting your doctor.The nutrient content of your diet also matters.For example, complex and difficult to digest carbohydrates should be consumed in the morning.In the evening, you can use dishes containing proteins and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of tap water a day.The quality of the city's water supply leaves much to be desired, making it necessary to purchase bottled water.To save money, it is better to order it in large containers at home than to buy it in a store.Experts do not recommend drinking carbonated water, sweet water or tea, especially at night, as this can lead to bloating.
Rule 3: Don't limit yourself too much
You should not limit yourself too strictly in the choice of food products;From time to time you can pamper yourself a little with your favorite dishes, even if they are harmful to your figure.
Below we present an approximate diet that will allow you to maintain your normal weight:
- Breakfast.Experienced nutritionists recommend preparing breakfast dishes that contain complex carbohydrates and do not contain large amounts of protein.Various porridges (buckwheat, millet, rolled oats) fit these recommendations;You can also make sandwiches, eat cheesecakes, cottage cheese, preferably not too fatty and unsweetened.As a drink, 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 garnish.The best option would be if your daily routine allows you to consume light, low-fat soups.Dividing lunch into first and second is not justified;you need to choose one thing.Instead of compote, it is better to drink juices or eat fresh fruit.
- For dinner, foods that are not too fatty and contain not very heavy proteins (poultry, seafood, lean beef) are suitable.To replenish your carbohydrate stores, supplement your diet with vegetables, preferably fresh.Potatoes have gained popularity among the general population, they are used in many dishes, but they do not contain many useful substances, and the calories are still not too low;you can almost refuse to eat them.Bread contains many carbohydrates and is a relatively high-calorie product;Its consumption must be limited.
Rule 4: correct and active lifestyle
And finally, here are some more essential recommendations.Without a doubt, your diet must be rational and balanced;You should plan it in advance, at least a week in advance.Don't forget to play sports, give up bad habits.Our advice here is general, so we recommend that you consult with a nutritionist and choose an individual nutrition system for yourself, aimed specifically at combating excess weight.