Creating a healthy diet for weight loss

Sitting on another "sad" diet and preparing ourselves in advance that after its completion it is possible to return to the usual "weight class", how many of us wonder: it is possible to make sure that the weight after weight loss remains constantand does not grow? and food packaging did not have to change in search of the best diet?

The good news is that there are always ways.

Another thing is if the infamous willpower is enough to not look in the direction of your favorite cakes, until everything in your body and thoughts is adjusted to strive for victory against you.

Proper nutrition: basic truths

Sandwiches, mustard, canned foods - you should discard them immediately if you decide to stop eating the wrong and poorly designed diet forever and at the same time with digestive problems, full of small (heartburn) and large ones (deposition of fats and sugars that cause atherosclerosis) problems.

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

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

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

1. Fractional diets help to avoid the feeling of hunger, do not overconsume and do not improve. Small portions can not 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 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%). We do not need to talk about the usefulness of these products - bombs of vitamins and minerals that explode body fat.
4. The presence in the diet of cereals and grains. You can eat porridge every day. Most cereals perform the function of sorbents and cleanse the body better than any medicine.
5. A daily 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, will save you from calcium deficiency and will restore the intestinal microflora.
7. Meat and fish are not excluded from the diet (it is not a diet, after all), they will saturate the body with protein. Although it is necessary - only 60 g per day.
8. The rule of drunk fluid is 2 liters per day. It is desirable that pure non-carbonated water become the main drink, your beauty and freshness depend on it.
9. Make a "replacement player", ie high-calorie foods with fewer calories. You should not take in more than 2000 calories a 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 are milk, yogurt, fruits, vegetables and many nuts.
11. Eliminate the use of fries, white bread, preservatives, carbonated beverages and foods - there are no great enemies of beauty in cooking.
12. Eat fruit only until 15. 00.
13. Do not salt the dishes, use natural spices and seasonings and sprinkle the 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. Last time it is desirable to eat three hours before bedtime. This will get rid of your stomach as much as possible, and you will sleep better.

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

In the early stages, you still have to deny yourself 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 go beyond what is prescribed and cook whatever you want (but only steamed, baked or boiled) from these products:

• skinless beef, rabbit, chicken or turkey.
• all seafood without exception.
• low fat milk, yogurt, kefir.
• eggs (it is wiser to exclude omelettes by replacing them with steam omelette).
• all vegetables and fruits without exception.
• tofu?
• legumes;
• unpolished rice;
• wholemeal bread.

50x50 or whatever is possible, but rare

Once again, we focus on the fact that a healthy diet can not be called a diet, so the diet allows for some weaknesses - boil potatoes for yourself (but a little in their uniforms) or some candy to eat once a week.

In order not to speculate between "possible" and "impossible", we present you with a list of products that are allowed under certain conditions:

• vegetables that contain starch: 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

Naturally, proper nutrition does not include certain products that negatively affect the general condition of the body.

And we feel perfect at some point after consumption: in the form of heaviness in the stomach, nausea or other discomfort.

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

Here is:

• smoked meats;
• mayonnaise and other packaged sauces and dressings.
• pork;
• alcoholic and carbonated drinks;
• Milk Chocolate;
• juices from packages;
• salt and sugar;
• sweet;
• wheat flour bakery products.

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

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

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

Weekly diet

To properly synthesize your healthy weekly diet for weight loss, you need to follow two basic 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 quite nutritious.

You can add a third - a variety of dishes.

Since oatmeal can only be enjoyed in the morning for the first two days, then it gets boring and you want something else.

And this is dangerous - such a desire can completely destroy 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 have to alternate meat and fish, cook a simple variety of salads (the more, the better), be provided with various cereals, so that every new breakfast does notis like the previous one, and do not forget the fruit and water.

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

• breakfast - fiber and carbohydrates (energy supply for the whole day).
• second breakfast - protein foods (cottage cheese with fruit, 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 properly 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: fruit, yogurt, oatmeal cookies, curd with dried fruit.

And very much water.

The first mornings:

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 cookies. Tea.
5. Eggs soft or scrambled eggs. Coffee or tea.

Second breakfast:

1. Fruit.
2. Tea and cheese.
3. Curd with raisins.
4. A handful of nuts or a few dried fruits.
5. Yoghurt.
6. Baby fruit puree.

Dinners:

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

Snack:

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

Dinners:

1. braised rabbit with vegetables.
2. Grilled red fish on a vegetable pad.
3. Omelet with vegetables.
4. Chicken steamed cutlets with coleslaw.
5. Salad with cottage cheese and cucumber.

Start of a new life

No one has yet managed to get it that way and easily "jump" from a normal diet to a healthy diet for weight loss.

It is difficult for everyone to break the habits, especially the eating habits, the first time they miss the buns and cocoa.

Is it possible that the separation is not so painful?

There are rules for that too.

First, mood and internal order are important.

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

Second, a balanced diet.

If "built" properly, then the body will be saturated and will not be pulled towards the buns.

First of all, all our successes and defeats are not hidden on Buyan Island, but in our heads.

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

Draw yourself in your thoughts (or on paper) as slim, beautiful and healthy and spread this image with all your might, try it on yourself, admire yourself, praise yourself for your endurance.

At the end, write a plan for the week, month, year.

How many kilos will you lose?

What will you become?

How will you feel?

Follow this plan and you will be fine.

You will lose weight and become more beautiful, do not relax - everything will be as you planned.

We almost forgot 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 towards usefulness for the body: oatmeal cookies, the same fruit and dried fruits that are not inferior in sweetness to any chocolate, but more useful - a hundred times, fruit mousse and jelly, sorbents, jellies, cottage cheesewith fruit.

Try it, you will love it!