Slim food - menu, diet

14 March 2021

When we find we have extra pounds, we start looking for ways to get rid of them. Various diets, fitness, jogging in the morning are used. But at first it might be worth considering the reasons for being overweight. In this article, we will explain in detail what is the right diet for weight loss.

Can you lose weight if you eat right?

Proper nutrition plays a major role in metabolism. It is necessary to find out which foods have a positive effect on our body, how to make a rational menu, and the connection between healthy nutrition and weight loss!

Proper nutrition for weight loss at home is the foundation of the basics. Even with the most intense physical activity, without proper nutrition, you will not be able to lose weight effectively and build muscle mass.

Many might argue that it all depends on the type of metabolism that everyone has. One can over-etch even a kilogram of nails (just joking), and one will soon return one bottom to a distance soon. We must note that the body's abilities are not infinite, it will eventually run out of patience. And then you will suffer not only from excess weight, but also problems with the gastric tract, pressure, heart, joints. This was noticed long ago and summed up by the proverb that "gluten digs its own grave with its teeth. "

Skeptics may argue that it is difficult to maintain a healthy diet for weight loss these days, because there are not many natural products. Be patient, analyze your menu, avoid unhealthy foods, especially those known as "fast carbohydrates. "

These include:

sweet pastries;
;
;
;
starchy foods;
.

To lose weight at home with proper nutrition, you not only have to edit your menu, but also count the number of calories you eat, remembering that you need to eat less than you consume. It should be about healthy eating fish with vegetables are included in the diet for weight loss equal amount of proteins, fats, carbohydrates, minerals and vitamins. In order to achieve results and lose weight, you must always adhere to a balanced diet. After all, probably, many people have noticed that after any of the diets, the lost kilograms will return quickly if you continue to eat as you did before you lose weight.

It's hard to do in one day or even a week. Therefore, abandon the listed products gradually: eat potatoes every other day, let yourself a bun or cake more than twice a week, follow the rule that you must get half-storm off the table.

Principles of Good Nutrition

Not only does a balanced diet affect weight loss, but also how a person is psychologically tuned, how they use high quality products, whether they adhere to a regime andwith the culture of eating. Here we have emphasized the basic principles of proper nutrition for weight loss, looking at what you will do without any problems adjust your body's work in the right way.

Remembering what will help you get rid of fat folds!

Balanced menu.

The body needs 25 grams of fat and 35 grams of protein a day. Carbohydrates should be half of the diet, not cookies. Everyone can achieve a balanced diet at home. Create a menu for the week so you can plan ahead for the groceries you need. So you can adhere to all the principles described without any problems.

Adequate amount of fruits and vegetables.

Note that there should be more vegetables, so you need to replenish the body with fiber and vitamins. And from fruits, give priority to pineapple and citrus fruits, since they have less sucrose.

Establish a drinking regime.

Since our body contains 80% water, the lack of fluid adversely affects not only metabolic processes, but also causes skin aging, wrinkles, and problems with the digestive process. Of course, we are talking about normal water. The daily intake is 10 glasses, that is, almost two liters. Green tea, dried fruit compotes, fresh juices will help to slim down.

Proper product combination.

No need to switch to separate feeding. Just try to combine products wisely. For example, sour vegetables cannot be eaten with meat, and potatoes with bread. This approach removes calcium from the bones and promotes the formation of kidney stones. A balanced diet is the key to success!

Delete semi-finished products.

They contain many preservatives, which are definitely carcinogens that destroy our health.

Don't eat after 6pm.

If you work for a long time, do not eat after seven. Chew food well without being distracted by calls, watching TV or reading newspapers.

Minimize alcohol consumption, especially beer and liqueurs.
Reduce the list of fried foods on your menu.

Replace steamed or stewed ones. It is desirable to process vegetables for a short time during cooking and retain their useful substances.

Replace the large plate with a small one to visually plot the body.

We also suggest introducing the concept of fractional nutrition into your life, i. e. eat in small portions every 2-3 hours.

Visit grocery supermarkets on a full stomach so you don't buy a lot of sweets or excess food.

Getting off the table feeling a little hungry.

The feeling of wholeness will appear in 10 minutes, but overuse will disqualify the service.

Set fasting days at least once a week.

Don't forget about physical activity (fitness, dancing, yoga, swimming, running).

Fractional nutrition for weight loss.Ideally, eat 6-8 times a day, and eat as many calories as ever. Those. Divide your lunch into 2 portions and eat it 2 times apart. This will be the perfect schedule for your body.

How much food can you eat per day?

Expert opinions are unanimous: in order not to gain weight, you need to eat five times a day. Correlate the amount of serving with your palm - the plate should contain food that fits in only two palms. The third part of the dish is a piece of meat or fish. Fill two-thirds with vegetables. Bread cannot be eaten more than 35 grams. Chocolate, honey or dried fruit no more than 25 grams are allowed.

The menu for proper nutrition is as follows:

For breakfast, cooking porridge in water, the best option is oatmeal or buckwheat. It is undesirable to add a lot of salt or sugar, you can replace them with fresh fruit.
For the second breakfast (snacks), eat fermented milk products, fruits and vegetables. To keep the menu from looking monotonous, alternate results every other day.
For lunch, you should prepare one of the dishes: the first or the second. Eat soup today and fish with a vegetable salad tomorrow. Seafood and fish are replaced by lean meat.
Only vegetables and kefir or low-fat yogurt are allowed for afternoon tea. At this time the body begins to slowly prepare for rest, so you should not load it.
For dinner, prepare a light salad of fresh vegetables (except peas) and a slice of boiled fish (up to 150 g), in extreme cases, you can eat 100 grams of white chicken meat.
Remember to drink plenty of water throughout the day.

Adhering to a menu like this seems to make you hungry. But that is not the case. In fact, a balanced diet will give the body all the nutrients it needs. Nutritionists recommend that you eat something that is not on the menu every week in order to satisfy yourself a little.

To prepare a tasty dish, use different spices of natural origin instead of salt.

Recommended foods for a healthy diet

Not surprisingly, among the list of useful products, you will find the ones you like. If you find those you don't quite like or don't accept, don't add them to your diet. After all, the aesthetic perception of the dish plays an important role in proper nutrition. It will provide the benefits of the food eaten that the body naturally feels.

So, "slow" carbohydrates that saturate the body, but do not affect the appearance of excess weight:

Cereals

(buckwheat, unmarried rice, oatmeal, millet);
;
(rye, bran);
.

These foods are eaten for breakfast to avoid hunger and snacks all day. Don’t think that giving up your morning meal will help you lose weight faster. In fact, you have to replenish your strength all day. And a plentiful dinner must get you back to your starting point. Therefore, a fiber, carbohydrate and protein breakfast will help you stay in shape. Running is not the ideal choice, just an hour after waking up. Heart breakfast is one of the most important rules in a healthy diet.

Even high school students know that protein is involved in building all the muscles of the body. Therefore, it cannot be excluded from the diet. It is ideal for snacks because it saturates the body with amino acids, and its presence helps it function normally. Protein is found in foods such as:

seafood and fish;
lean meats (beef, chicken, turkey, rabbit);
;
cheese (up to 30%);
low fat dairy products.

They are used for lunch menus, along with fiber-rich vegetables. With mental or physical exertion, protein should be present on the menu at least twice a day. For example, daily consumption of fish and seafood helps restore nerve cells and acts as a preventative measure against heart disease.

Most ignorant people think that fats are harmful. This is because the words “fats” and “obesity” have the same roots. American nutritionists researched and found that when fat consumed nearly half of the calories consumed, the number of people who were overweight was small - about 14%. But after the whole world learned about the dangers of fats and started removing them from their diet, the percentage of obesity rose sharply to level 35. It turned out that women who eat fats normalized with nutritionright their weight in the same way as those beauties who gave up 90% fats.

Fatty acids act as building materials for cells and are needed for the organs to function fully. Therefore, there are:

on the list

olive oil;
;
;
;
;
;
.

The daily dose of fat varies from two tablespoons of vegetable oil to 25 grams of nuts (optional).

Don't forget that fresh vegetables are much healthier than pickled ones. Moreover, the choice is wide - from radishes to asparagus beans. Eating canned corn and green peas is not recommended, as they contain "fast" carbohydrates.

Fruits cannot be considered light foods because they are high in fructose. Make the menu so that they are digested no later than those hours of the day.

Sweets must be abandoned. If difficult to do, replace with honey, dried apricots, raisins. Note that green tea with ginger speeds up metabolic processes and promotes weight loss.

We reject harmful products!

The principles and menus of proper nutrition for weight loss impose some restrictions on products. This list is not very long. It mainly includes those products that are heavily advertised by us. But no matter how sweet the compliments are, they shouldn’t put you on the hook. All in all, our grandmothers could do without them. True, they were lucky that the products in the last century were not advertised as aggressive, and had not even heard of preservatives marked E. .

Foods that interfere with weight loss disruption from the healthy diet menu:

salted nuts and chips

;
(mashed potatoes, noodles, cereals, soups);
all products containing monosodium glutamate (sausages, sausages, smoked meats);
;
sweet fruit drinks with gas;
and dairy products with a long shelf life;
;
cakes, pastries, muffins, sweets;
;
;
.

They have no nutrients. But they can do a lot of damage to the liver, kidneys, stomach. As well as being inadmissible with proper nutrition, they are undesirable for any of us. An exception for nutritionists is a glass of dry wine (once a day) to speed up the absorption of carbohydrates.

How to reduce appetite and lose weight?

Increased appetite indicates impaired carbohydrate metabolism, which is the reason for being overweight. This is facilitated by stress, overwork, lack of physical activity and poor nutrition. To reduce hunger, consider the suggestions:

Nutritionists recommend drinking 200 milliliters of water the fourth hour before meals. It can be acidified with lemon juice.
Avoid spices and salt or use them as low as possible.
Satisfy your appetite with low-fat fruits, vegetables and dairy products.
Drink more than one cup of coffee a day.
Chew your food at least ten times.
Eat low-calorie vegetable soups.
Green tea should be the main drink after water.
Sprouted wheat not only helps get rid of unnecessary toxins, but also prevents the aging of the body.
Do not eat in front of a computer or TV, as the brain cannot control the feeling of wholeness.
Aromatherapy exercise to reduce hunger.
Kill your appetite with exercise, walking in the fresh air, doing what you love.
Eat small meals 5-6 times a day.
Don't take unnecessary vitamins and nutritional supplements, everything you need is in the right diet for weight loss.
Place portions in small, blue plates if possible. Scientists have proven that blue dishes suppress hunger, and red ones start.
Drink herbal tea or a glass of milk in slow sips before bed to help soothe your evening attention.
Traditional medicine recommends reducing the feeling of hunger with a decoction of flax. It can be worn for twelve consecutive days.
Grapefruit is considered to be at the forefront among fruits that help to forget about appetite for a while.

Reviews suggest that using proper nutrition practically helps to lose weight. We hope that a sensible approach to your health and a balanced diet will help make your dream of a slim figure come true!