Building a healthy diet to lose weight.

Sitting on another "sad" diet and preparing in advance that after completing it 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 is maintained? stable and does not grow? , and it was not necessary to change food packages in search of the best diet?

The good news is that there are always ways.

Another 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 thoughts is ready to fight for victory over yourself.

Proper Nutrition: Basic Truths.

Sandwiches, mustard, canned food - this should be thrown away immediately if you once and for all decide to eliminate the wrong and ill-conceived diet, and at the same time digestive problems, fraught with small (heartburn) and large. (deposition of fats and sugars that cause atherosclerosis and diabetes) discomfort.

The essence of proper nutrition is to prevent not only excess weight, which is the most frightening, but also a whole "company" of intractable diseases.

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

For this reason, we break down point by point the truths of a healthy diet to lose weight and we take as a basis:

1. Fractional nutrition helps to avoid the feeling of hunger, not to overeat and not to get better. Small portions cannot stretch the walls of the stomach, 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. Dishes for dinner should be very light and should take place no later than 20: 00. The break between the first meal in the morning and the last 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 and mineral bombs that explode body fat.
4. The presence in the diet of cereal and cereal dishes. You can eat porridge every day. Most cereals perform the function of absorbent and cleanse the body better than any medicine.
5. A daily treat is a handful of walnuts or sunflower seeds. These products will enrich the body with potassium, unsaturated acids and dietary fiber.
6. Milk, cottage cheese, cheeses and yogurts 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 the drunk liquid is 2 liters per day. It is desirable that pure still water became the main drink, its beauty and freshness depend on it.
9. Carry out a "replacement player", that is, hypercaloric foods with hypocaloric foods. You should not get more than 2, 000 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 foods include milk, yogurt, fruits, vegetables, and various types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated beverages and convenience foods: there are no great enemies of beauty in the kitchen.
12. Eat fruit only until 3: 00 p. m.
13. Do not add salt to dishes, use natural spices 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 fats, proteins and carbohydrates.

Food should be eaten as often as possible in small portions. The last time it is convenient to eat three hours before bedtime. This way you will unload your stomach to the maximum and you will sleep better.

A proper diet for weight loss allows you to consume a sufficient amount of familiar foods, among which there are delicious.

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

After a while, when you are sure of the results, you can enjoy these delicacies, but from time to time.

In the meantime, don't go overboard and cook whatever you want (but only steam, bake, or boil) with these items:

• skinless beef, rabbit, chicken or turkey;
• all shellfish without exception;
• low-fat milk, yogurt, kefir;
• eggs (it is more prudent to exclude scrambled eggs, replacing them with a steam omelette);
• all vegetables and fruits without exception;
• tofu;
• vegetables;
• unpolished rice;
• wholemeal bread.

50x50 or whatever you can, but infrequently

Once again, we focus on the fact that a healthy diet cannot be called a diet, so the diet allows for some weaknesses: boil potatoes for yourself (but a little in your uniforms), or some sweets to eat 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 oils (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 them perfectly some time after consumption: in the form of heaviness in the stomach, nausea or other discomforts.

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

Are here:

• smoked meats;
• mayonnaise and other packaged dressings and sauces;
• Pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• packet juices;
• salt and sugar;
• sweet;
• bakery products made from wheat flour.

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

Therefore, there will be nothing to worry about if you reject the products presented in it.

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

weekly diet

In order to correctly compose your healthy weekly diet for weight loss, you must adhere to two main nuances:

1. Caloric 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 useful and nutritious enough.

You can add a third - a variety of dishes.

Since oatmeal alone in the morning can delight the first two days, and then it becomes boring and you want something else.

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

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

That is, if this plan is reduced to one day, we obtain:

• breakfast: fiber and carbohydrates (energy supply for the whole day);
• second breakfast - protein foods (cottage cheese with fruits, yogurt);
• lunch - protein and carbohydrates (chicken broth or soup);
• snack - fruit a little pleasure);
• night - protein (fish fillet or meat);
• before bedtime - kefir or cottage cheese.

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

Sample menu for the week.

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

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 coffee without sugar.
3. Thick bread sandwich with a slice of cheese, baked vegetables. Green Tea.
4. Cottage cheese, oatmeal or biscuit cookies. Tea.
5. Soft-boiled eggs or scrambled eggs. Coffee or tea.

Second breakfasts:

1. Fruit.
2. tea and cheese.
3. Curd with raisins.
4. A handful of walnuts or dried fruit.
5. Yoghurt.
6. Fruit puree for babies.

Dinners:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean borscht (with beans), baked meat, Beijing cabbage salad.
3. Ukha, steamed dumplings, cucumber and tomato salad.
4. Stewed mushrooms, boiled potatoes, white cabbage salad.
5. Chicken broth, mixed vegetable salad.

Snacks:

1. Cottage cheese with chopped herbs.
2. Yoghurt.
3. A glass of homemade natural juice.
4. Fresh fruits.
5. Fruit salad .
6. Biscuits and fruit jelly.

Dinners:

1. Stewed rabbit with vegetables.
2. Baked red fish on a vegetable pillow.
3. Omelet with vegetables.
4. Steamed chicken cutlets with coleslaw.
5. Cottage cheese and cucumber salad.

Start of a new life

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

It's hard for everyone to break habits, especially eating habits, the first time they miss scones and cocoa.

Is it possible to make the separation not so painful?

There are rules for this too.

First of all, mood and internal order are important.

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

Second, a balanced diet.

If it's "built" correctly, the body will be saturated and not pulled into the buns.

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

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

Draw yourself in your thoughts (or on paper) as slim, beautiful and healthy and reach 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 he lose?

What will you become?

How will you feel?

Follow this plan and you'll be fine.

You will lose weight and get prettier, don't let go, everything will go as planned.

I almost forgot about the desserts. . .

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

The answer is positive.

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

Try it, you will like it!