What not to eat when losing weight, slimming products list, healthy diet menu for a week and a month - find here and be more beautiful.
Beauty requires sacrifice, but you do not always want to sacrifice it. The basis of weight loss foods is lifestyle, not a one-time event. Today is kefir day, and tomorrow - one and a half pounds in one session - this is not good. The body considers the diet spike to be a personal insult, accumulating fat storage on days in abstinence.
Principles of Good Nutrition
Good food is always varied. Mono-diet is only good for short-term use - a maximum of a week, and then if you really need to lose weight fast.
Healthy eating is not possible without fruits and vegetables. Scientists recently recommend increasing its intake by 2-4 times, as a person eats too many unhealthy foods.
How to eat to lose weight? Fractions. 4-6 times a day - food is more useful than doubled and plentiful. It is better to divide the part into several small portions, then the body will understand that it is fed periodically, and will not accumulate excess fat.
How do I start eating properly? Make a golden rule - drink water 30 minutes before a meal or 30 minutes afterwards. This will eliminate hunger, you will move to smaller parts automatically, and at the same time cleanse the body of toxins.
Proper Weight Loss Products
Cereals in the form of cereals help the digestive tract to function better, saturated, they have fewer calories. Rice, buckwheat, oatmeal, pearl barley porridge are preferred.
Apple - is used to cleanse the body of toxins, as it has a lot of fiber and rich vitamin composition.
Fish (especially fatty sea fish: salmon, salmon, trout). Loaded with anti-aging antioxidants, helps the brain function and is easily absorbed.
Strawberries and other berries are used as cleansers of harmful substances. Include them in your diet to lose weight. Strawberries have 3-5 vitamin C more than lemons, and more iron than apples.
Garlic is known to thin the blood and make it flow faster, which increases blood flow. From this, the cells are quickly saturated with nutrients.
Carrots are good for the skin and eyes. There is a subtlety: carrots are eaten only with fat (for example, butter or cream). Beta-carotene with fat is absorbed perfectly, but not without it.
Good nutrition: time to eat
If you want to lose weight without feeling hungry, set a plan for yourself when and what to eat. This will help you achieve regular levels in your diet and help you distribute affordable portions throughout the day. Say no to dry sandwiches and messy snacks while on the go.
Everyone's schedule is different, so it makes no sense to advise everyone to eat at the same time. However, this system can be settled in time to give you maximum comfort.
Eat within half an hour or an hour after waking up. During this time, the digestive tract has time to start, food will be easily absorbed.
Take a 3-4 hour break between meals.
Do not eat 3 hours before bed, especially if you exercise at night. It is better to drink water or juice without sugar.
Spread the maximum calories in the first half today, plan a lighter diet in the second half.
The elderly and the weak after surgery are recommended to eat at least 4 times a day, consuming more than one-third of the calories for lunch, up to 15% for dinner.
What not to eat while losing weight
Everyone knows this list, but not everyone is willing to follow it. Cakes, sweets with sugar and flour, smoked, fried, spicy are taboos to lose weight. This dish arouses your appetite, you want to eat more, and we no longer discuss the table. To stay within the framework of a healthy diet, you do not have to tempt your appetite with unnecessary "snacks". The less spice in the plate, the less you eat it and do not burden the body.
Nutrition, proper diet
Breakfast cereals without salt, steamed, stewed, roasted vegetables, boiled meat (not fried) (without crispy crust! ) - what would make a thin waist, clean skin, and self-esteem - high.
What else is on the list of slimming products:
- Green and salad.
- Baked foods without sugar (diet biscuits).
- Fermented dairy products with zero fat content or 1%.
- Sugar-free tea.
- Vegetable soup and soup.
This is the basis of good nutrition. If you make a diet like that every day, diet is not necessary.
Proper nutrition for weight loss: menu
There are hundreds of different diets. To get your own product, determine the range of products that will be a pleasure for you, not a hell of a torment. Create a weekly diet based on them. The product must be useful, as we have discussed above. We offer a version of the menu for weight loss based on cottage cheese.
Curd is used in their obese diet:
- lose weight on it,
- easy to digest,
- saturated well,
- helps strengthen hair, teeth and nails.
Seasonal fruits and vegetables are added to curds, excluding grapes (calories are too high).
Cottage cheese diet for 3 days
Use only fresh, high-quality homemade cottage cheese. This is a main dish eaten without sugar (you can not master it). Cucumbers, oranges, and healthy vegetables and fruits are eaten among the cottage cheese foods. From drinks - freshly squeezed juice (but not on an empty stomach) and mineral water without gas, tea and coffee without sugar.
With such a diet, you can lose 3-5 kg a week. And if you’re lucky, so much more.
Healthy eating menu for this week
- Breakfast - porridge with boiled vegetables. Porridge should be replaced every two days: oatmeal - barley rice.
- Afternoon snack. Cottage cheese without sugar, green.
- Lunch. Boiled chicken breast, fresh vegetable salad with a tablespoon of olive oil.
- Afternoon snack (after 3 hours). Fresh or boiled vegetable salad without spices. 2-3 biscuits without sugar.
- Dinner. A small amount of sea fish, kefir.
Drink green tea, clean water, mineral water between meals. This 7-day menu will help you lose 5 to 8 kg.
Healthy eating menu for a month
By eliminating only unhealthy foods, including purified water in the menu and eating in fractions, you will already get good results. If you choose the right menu to lose weight, the effect will increase by another 2-3 kilograms.
Keep track of your calories. People who have reduced their diet by only 300 calories a day lose weight to 13 kg per year. It is enough to follow a proper diet schedule.
How to create a menu for a month?
Choose 3-4 types of cereal that you use for cereal in the morning (excluding semolina). This is the most balanced diet for weight loss.
Choose seasonal vegetables - do not use greenhouse vegetables, as they can be nitrate. Buy the necessary products from your grandmother in the market: beets, carrots, potatoes - basically different from those sold in supermarkets.
Cut out sugar from your diet - absolutely! And cut the amount of salt in half. This alone will help lose extra centimeters from the waist and hips.
Choose the group of drinks you will drink: tea, coffee, purified water. Coffee - no more than 2-3 cups a day, preferably green tea.
The right diet to lose weight is fish and meat dishes. They are cooked 2 times a week, eaten in small portions and simply boiled, baked or steamed.
Do not forget about weight loss foods such as onions, garlic, basil. Add it to salads and cereals. This will help the body quickly get rid of excess.
What fruit can you eat while losing weight? They should have two main properties: low calorie content and ease of absorption by the body. And almost every fruit is rich in vitamins. Oranges, kiwis, lemons, cherries are very tasty on the daily menu.
Weight Loss System
Diet menu for weight loss is compiled on the recommendation of a gastroenterologist or nutritionist. This will make it possible to adjust the diet in a reasonable and timely manner.
Vegetarian - without meat, and for vegans - fish, milk and butter. In such a system, they lose weight quickly, however, in the first month, malaise may be felt as a result of toxins coming out of the body. Meat protein must be replaced with soy protein, otherwise cells will not have the material to build. This healthy daily diet becomes a way of life with due diligence.
Separate foods - eat protein and carbohydrates separately, not together. Do not combine protein and fat, sour fruits and starchy vegetables. No alcohol and minimum salt. An excellent diet for weight loss, however, is not suitable for those with stomach ulcers and diabetes.
Meals 4 hours before bed. Not eating after 6 pm is difficult, but it can be done. On such a system, even very obese people lose 8-10 kg in 1-1, 5 months. Soon, such a system became a habit, and the body no longer asked for food at night. But you can drink water.
Healthy food for men and women - menu differences
The main difference is the number of calories. If for a woman, when losing weight, they need at least 1500, then for a man - at least 2500 a day.
Women have less muscle mass, which means they need less protein than men. At the age of 45, the situation has changed: men should reduce the amount of red meat and especially sausages with spices. But women need more natural meat products - this is necessary by increasing the amount of estrogen and iron requirements found in meat.
Vitamin E, the minerals selenium and zinc are what must be included in a man's diet after the age of 35. There are many trace elements in this seafood, especially oysters.
Women should choose a menu with vitamins A, B6, E, folic acid. They contain legumes, cereals, ginger.
A healthy menu requires a clear approach, regularity, and goals. Then you will succeed.