Building a healthy diet for weight loss

The essence of proper nutrition is to prevent not only the overweight, which scares the most, but also the whole "business" of incurable diseases.

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

Therefore, we break down the truth about a healthy diet for weight loss step by step and take as a basis:

1. Partial nutrition helps to avoid the feeling of hunger, do not overeat and do not recover. Small doses can not stretch the walls of the stomach, which makes it really bottomless and insatiable. Eating often (5-7 times a day) is the best way to be full, active and happy.
2. Dinners for dinner should be very light and they should take place no later than20. 00. The break between the first morning and last supper should not be more than 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). Needless to say, the usefulness of these products - vitamin and mineral bombs that explode body fat.
4. Presence in the diet of cereals and cereals. You can eat porridge every day. Most grains act as sorbents and cleanse the body better than some medicines.
5. Daily candy 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, yoghurt are tasty and healthy, they will save you from calcium deficiency and restore the microflora in the gut.
7. Meat and fish are not excluded from the diet (this is not a diet, after all), they will saturate the body with protein. Although it is necessary - only 60 g per day.
8. The norm for drinking liquids is 2 liters per day. It is desirable that clean, carbonated water be the main drink, your beauty and freshness will depend on it.
9. Perform a "supplement", that is, a high-calorie, low-calorie diet. You should not get 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. Foods that form alkalis include milk, yogurt, fruits, vegetables and some types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated drinks and convenience foods - there are no big enemies of beauty in cooking.
12. Eat only fruit until 15. 00.
13. Do not salt the dishes, use natural spices and seasonings and season salads with lemon juice and sea salt.

Dedicated menu contains

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. The last time it is desirable to eat three hours before bedtime. So you will loosen your stomach as much as you can and you will sleep better.

The right diet for weight loss allows you to consume a sufficient amount of familiar foods, including is really delicious.

In the early stages, however, you will have to refuse 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 sometimes.

In the meantime, do not go beyond what is prescribed and cook what you want (but only steamed, baked or boiled) from these products:

• veal, rabbit, chicken or skinless turkey;
• all seafood without exception;
• low-fat milk, yogurt, kefir;
• eggs (it makes more sense to exclude scrambled eggs, replacing them with steamed egg cake);
• all vegetables and fruits without exception;
• tofu;
• legumes;
• uncut rice;
• whole wheat bread.

50x50 or as possible, but rarely

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

In order not to be torn between "possible" and "impossible", we present to you a list of permitted products with conditions:

• starchy vegetables: potatoes, corn, carrots, beets;
• sweet fruits: banana, avocado, persimmon, grape;
• honey and dark chocolate;
• natural juices;
• cream and sour cream;
• hard cheeses;
• butter and olive oil (up to 10 g).

Tabú products

Of course, the right diet does not include in its composition certain products that have a negative impact on the general condition of the body.

And we feel them perfectly sometime after consumption: in the form of weight gain, nausea or other discomfort.

They are also reflected in the appearance - not just "hanging" with extra pounds but also making the skin condition far from optimal.

Here they are:

• smoked meat;
• mayonnaise and other packaged dressings and sauces;
• pork;
• alcoholic and carbonated beverages;
• milk chocolate;
• juices from packages;
• salt and sugar;
• sweets;
• wheat bakery products.

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

Therefore, there is nothing to worry about if you refuse the products listed in it.

As the saying goes, we will not die of hunger, we will also be healthier.

Weekly diet

To put together a healthy weekly diet for weight loss, you must follow two main 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 nutritious and nutritious enough.

You can add a third - a variety of dishes.

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

And this is dangerous - such a desire can completely destroy all plans and go back to yesterday with all its chops, sausages and cakes.

So, the plan for a healthy diet for the week is very simple: you need to switch between meat and fish, cook a simple selection of salads (the more there are, the better), stock up on various breakfast cereals so that each new breakfast is not like the otherprevious, and do not forget about fruit and water.

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

• breakfast - fiber and carbohydrates (energy supply for the whole day);
• another breakfast - protein food (cottage cheese with fruit, yogurt);
• lunch - protein and carbohydrates (chicken broth or soup);
• afternoon snack - fruit a little pleasure);
• evening - protein (fish or meat fillets);
• before going to bed - kefir or cottage cheese.

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

Example of the menu of the week

Do not forget that with proper nutrition snacks are welcome, but they should consist only of healthy food: fruit, yogurt, oatmeal cookies, shirt with dried fruit.

And lots and lots of water.

First breakfast:

1. Some of the cereal, tea with lemon.
2. Chicken bites and porridge or steamed vegetables. Tea or unsweetened coffee.
3. Wholemeal bread sandwich with a slice of cheese, baked vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuits. Te.
5. Soft boiled eggs or scrambled eggs. Coffee or tea.

Second breakfast:

1. Fruit.
2. Tea and cheese.
3. Shirts with raisins.
4. A handful of nuts or some dried fruit.
5. Yogurt.
6. Baby fruit puree.

Dinners:

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

Snack:

1. Cottage cheese with chopped herbs.
2. Yogurt.
3. A glass of homemade natural juice.
4. Fresh fruit.
5. Fruit salad.
6. Cookies and fruit jellies.

Dinners:

1. Fried rabbit with vegetables.
2. Baked red fish on a vegetable pillow.
3. Omelette with vegetables.
4. Chicken steam chops with raw salad.
5. Cottage cheese and cucumber salad.

The beginning of a new life

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

It's hard for everyone to understand habits, especially eating habits, the first time they miss out on cups and cocoa.

Is it possible to make separation not so painful?

There are also rules about this.

First, mood and inner order are important.

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

Second, a healthy diet.

If it is "built" correctly, then the body will be saturated and it will not pull towards the cups.

Basically, all our success and defeat is not hidden on Buyan Island, but in our heads.

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