Build a healthy weight loss diet

Sitting on another "sad" diet, pre-ordered for yourself, and when you're done, can go back to our usual "weight category", how many of us are wondering: Is it possible to make sure the weight after losing weight stays the same and doesn't grow? And food packaging doesn't need to change in search of the best diet?

The good news is that there is always a way.

Another thing is whether the infamous willpower is enough to not look in the direction of your favorite cake until everything in your body and mind is ready to fight over yourself.

Proper Nutrition: The Basic Facts

Sandwiches, mustards, canned food - if you decide once and for all to ditch the wrong and wrong diet, while digestive problems, whether minor (heartburn) or major, should immediately discard those (those that cause atherosclerosis and diabetes)fat and sugar deposition).

The essence of eating right is to prevent not only the most dreaded of being overweight, but the intractable ailments of the entire "company".

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

Therefore, we break down the truth of healthy eating to lose weight point by point, and based on this:

1. Fragmented nutrition helps avoid hunger pangs, don’t overeat, and don’t get better. A small portion fails to stretch the stomach wall, effectively making it bottomless and insatiable. Eating regularly (5-7 times a day) is the best way to stay full, active and happy.
2. Dinner dishes should be light and should be served no later than 20. 00. The rest period 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%). There's no need to talk about the usefulness of these products - vitamin and mineral bombs that explode body fat.
4. Cereals and grain dishes are present in the diet. You can eat porridge every day. Most grains act as adsorbents and cleanse the body better than any medicine.
5. An everyday treat is a handful of nuts or sunflower seeds. These products will be rich in potassium, unsaturated acids and dietary fiber.
6. Milk, cottage cheese, cheese, yogurt are delicious and healthy, they can help you avoid calcium deficiency and restore your gut flora.
7. Meat and fish are not excluded from the diet (it's not diet after all), they fill the body with protein. Although it is necessary - only 60 grams per day.
8. The standard for drinking fluids is 2 liters per day. Hopefully pure, non-carbonated water is the main drink, your beauty and freshness depend on it.
9. Make "substitute players", i. e. high-calorie food versus low-calorie food. Your daily calorie intake should not exceed 2000 calories.
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-forming foods include milk, yogurt, fruits, vegetables, and several types of nuts.
11. Avoid fried foods, white bread, preservatives, carbonated beverages, and convenience foods—there are no enemies of beauty in cooking.
12. Fruit is not eaten until 15: 00.
13. Don't add salt to dishes, use natural spices and spices, and season salads with lemon juice and sea salt.

Healthy menu includes

It is important to control calories and maintain a balance between fat, protein and carbohydrates.

Food should be eaten as little as possible. The last one is best eaten three hours before bedtime. So you'll unload your stomach as much as possible and you'll sleep better.

A proper weight loss diet allows you to eat enough familiar foods that are truly delicious.

In the initial stages, you still have to refuse to give yourself a piece of dark chocolate or a piece of hard cheese.

After a while, when you're already confident in the results, you can treat yourself to it, but occasionally.

In the meantime, don't go overboard and cook anything you want with these products (but only steam, in the oven, or boil):

• veal, rabbit, chicken, or skinless turkey;
• All seafood without exception;
• low-fat milk, yogurt, kefir;
• Eggs (preferably exclude scrambled eggs and use steam fried eggs instead);
• All vegetables and fruits without exception;
• Tofu;
• beans;
• brown rice;
• Whole wheat bread.

50x50 or whatever is possible but not often

Again, healthy eating can't be called a diet, so dieting has some weaknesses - cook potatoes for yourself (but a little in their uniforms), or eat candy once a week.

In order not to speculate between "probable" and "impossible", we provide you with a list of products that are conditionally allowed:

• starchy vegetables: potatoes, corn, carrots, beets;
• Sweet fruits: bananas, avocados, persimmons, grapes;
• honey and dark chocolate;
• natural fruit juice;
• cream and sour cream;
• hard cheese;
• Butter and olive oil (up to 10 g).

Taboo products

Naturally, the right diet will not accept in its composition certain products that negatively affect the general condition of the body.

Some time after eating, we feel them completely: in the form of a heavy stomach, nausea or other discomfort.

They also manifest in appearance - not only do they "hang" off the excess weight, but they also leave the skin in far from ideal condition.

Here they come:

• bacon;
• mayonnaise and other packaged condiments and sauces;
• pork;
• Alcohol and carbonated beverages;
• milk chocolate;
• juice in packaging;
• salt and sugar;
• candy;
• Baked products made from wheat flour.

As you can see, the "prohibited" list is much shorter than the first two.

So if you reject the product presented in it, you have nothing to worry about.

As they say, we won't die of starvation and we'll be healthier too.

weekly diet

To properly formulate a healthy weekly weight loss diet, you must adhere to two main nuances:

1. Calorie content. And we know that the daily calorie intake cannot exceed 2000.
2. The main products that make up the menu. The important thing is that they are both useful and nutritious.

You can add a third - various dishes.

Because eating oatmeal alone in the morning can make the first two days enjoyable, then it gets boring and you want something else.

It's dangerous - such a desire will completely ruin all plans and go back to yesterday with all the patties and sausages and cakes.

So, the healthy meal plan for the week is simple: you'll need to alternate meat and fish, make simple salads of various kinds (the more the better), and stock up on a variety of grains so that every new breakfast doesn't feel like the last, Don't forget fruit and water.

That is, if the plan is narrowed down to one day, we get:

• Breakfast - fiber and carbohydrates (energy supply throughout the day);
• Second breakfast - protein food (cheese with fruit, yogurt);
• Lunch - protein and carbohydrates (chicken or soup);
• Afternoon snack - a little fun with fruit);
• evening - protein (fish or sliced meat);
• Before bed - kefir or cottage cheese.

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

Sample menu of the week

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

There is also a lot of water.

First breakfast:

1. Any grain, lemon tea.
2. A piece of chicken and porridge or steamed vegetables. Tea or unsweetened coffee.
3. Crust bread sandwiches with a slice of cheese, roasted vegetables. green tea.
4. Cheese, oatmeal or biscuits. Tea.
5. Hard-boiled or scrambled eggs. Coffee or tea.

Second breakfast:

1. fruit.
2. Tea and cheese.
3. Raisin tofu.
4. A handful of nuts or some dried fruit.
5. yogurt.
6. Baby fruit puree.

dinner:

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

snack:

1. Cheese with chopped herbs.
2. yogurt.
3. A glass of homemade natural juice.
4. fresh fruits.
5. fruit salad .
6. Cookies and Jelly.

dinner:

1. Rabbit stew with vegetables.
2. Grilled red fish on vegetable pillows.
3. Omelette with vegetables.
4. Chicken steamed patties with coleslaw.
5. Cheese and Cucumber Salad.

the beginning of a new life

No one has been able to "jump" from a regular diet to a healthy diet to lose weight so easily.

It's hard for everyone to break out of habits, especially eating habits, and miss buns and cocoa for the first time.

Is it possible to make separation less painful?

This also has rules.

First, mood and internal order are important.

If you don't let yourself relax, the results of weight loss will interest you more than meat-eating pasta.

Second, eat a balanced diet.

If it's "built" correctly, the body is saturated and not pulled toward the loaf.

In principle, all our successes and failures are not hidden in the non-smoking island, but in our minds.

In any industry (proper nutrition is no exception), mindset matters.

Picture a slim, beautiful and healthy version of yourself in your mind (or on paper) and do your best to reach that image, try it on yourself, appreciate yourself, and praise your stamina.

Finally, write down your plans for the week, month, and year.

How many kilos will you lose?

what will you become?

How would you feel?

Follow this plan and you'll be fine.

You'll lose weight, get prettier, don't slack off - everything will work the way you want.

Almost forgot dessert. . .

Does a healthy diet include desserts - the most important element of a woman's diet - with little impact on the stomach and soul?

The answer is yes.

Only desserts also tend to be good for the body: oatmeal cookies, the same fruit and dried fruit, no less sweet than any chocolate bar, but more useful - a hundred times more, fruit mousse and jelly, sorbet, jelly, cottage cheese fruit.

Try it, you will love it!