There is also to lose weight – the dream of many girls who, in pursuit of a slim figure, often experience the most stringent diets. Of course, a couple of weeks on cucumbers alone will help to lose a few pounds, but after such hunger strikes, those who lose weight often begin to reward themselves for the suffering they suffered from buns and chocolates. And, of course, the weight quickly returns.
In addition, such “leaps” are very harmful to the body as a whole and metabolism in particular. Proper nutrition for weight loss is by no means strict diets and episodic starvation. This is a certain way of life. And in order to find harmony and finally reach the desired size, you will have to rethink your habits and diet once and for all. However, the good news is that proper nutrition does not mean giving up delicious food and a constant feeling of hunger. But there are certain rules, and those who want to lose weight should know about them.
Lose Weight With Health Benefits
All modern systems of healthy nutrition are aimed not only at weight loss but also at improving health. To be haggard and nervous is not in fashion today. Beauty is natural and cheerful. It has become almost indecent to publicly admit to following “hungry” diets, but everyone is happy to share details about organic products, farm fairs, vegetarianism, and macrobiotic nutrition.
And nutritionists support this trend. In their opinion, the diet menu for weight loss should be varied so that the body receives insufficient quantities of all the nutrients, vitamins, and minerals. But it should also be tasty because constant stress from a feeling of hunger and boredom from a monotonous tasteless meal does not benefit the psyche or the body.
Slimming Nutrition Principles
Before undertaking a menu, you need to understand some of the principles of healthy eating. Consider the main ones:
Eat often and a little bit
It is best to divide the entire daily diet into 5 receptions and eat at the same time, and the last time you should eat 2-3 hours before bedtime. Such a system does not allow the body to starve excessively – which means you will not overeat. Fractional nutrition for weight loss is indispensable.
Give up fast food
This includes not only hamburgers but also any semi-finished products, sausages, sausages, french fries, canned goods, shawarma, and more. Ready-made food is extremely high-calorie, contains a huge number of preservatives, artificial colors, and flavors, giving it a delicious smell and taste, as well as fatty or spicy sauces. In addition, in fast food establishments, hundreds of servings are made on the same burnt oil containing carcinogens. If you still have doubts, think about this – one standard set of hamburger, a glass of cola and a bag of french fries is 1200-1400 calories, that is, almost the daily norm, but there are no vitamins, healthy fiber in such a dinner and almost no proteins. But in excess – saturated fats and simple carbohydrates. The conclusion is obvious.
Chew your food thoroughly
Experiments have proven that if you chew food about 40 times, you can lose weight a little without changing your eating habits. And in combination with a healthy diet, such a simple technique gives truly amazing results. Carefully chewed food is easier to digest, in addition, in this case, we eat much more slowly and the brain receives a satiety signal in time, which eliminates the risk of overeating.
Water is the catalyst for all life processes. Two liters of clean drinking water per day will help speed up the metabolism, remove toxins in time, and avoid fluid retention – that is, edema. Remember that the concept of “water” does not include tea, coffee, juices, and other drinks: for example, black tea and coffee, on the contrary, dehydrate the body, and fruit juices and drinks contain sugar. This does not mean that juice should not be drunk, just for the body, the juice is more like food than liquid.
Keep track of the balance
For health, well-being, and harmony, we need proteins, fats, and carbohydrates. The approximate balance is 75 g of protein: 60 g of fat: 250 g of carbohydrates: 30 g of fiber. Protein food is necessary for building muscle tissue, fats – for the proper functioning of the brain and nervous system, as well as for the skin, and carbohydrates give us energy.
Fast weight loss products
One apple and one chocolate candy contain about the same amount of calories. However, from the point of view of a healthy diet, this is not at all the same thing. A diet for weight loss should contain foods rich in vitamins and amino acids, as well as reduce hunger and speed up metabolism.
This vegetable is rich in vitamins A, C, E, K and B vitamins, fiber, it also has a lot of calcium, phosphorus, potassium, magnesium, iron, copper, zinc, manganese, fluorine. With all this wealth, cabbage contains few calories, but the body spends a lot of energy on its processing. In addition, with cabbage, you can cook many different dishes – salads, soups, casseroles, meatballs, cabbage rolls and much more.
Saltwater fish contain polyunsaturated acids – the most important for the body Omega-3, as well as vitamins A, D, E and K. Fish – this is almost an ideal protein. But frying in a large amount of oil nullifies the benefit, so it is better to give preference to boiled, steam, or baked fish.
Once this dried and crushed root was used as a cheap substitute for coffee, but in recent years it has found widespread use in the diet for weight loss. It contains inulin – a substance that normalizes metabolic processes. Chicory acts as a mild diuretic, removing excess fluid, it also dulls hunger. You can drink a chicory drink at any time of the day – it really resembles coffee in taste, but there is no caffeine in it.
Buckwheat is rich in iron, vitamins B1, B2, B6, PP, P, it also contains iodine, calcium, phosphorus. Buckwheat not only quickly saturates, helping to maintain a feeling of satiety for longer, but also improves the digestive tract, and also lowers cholesterol. Therefore, buckwheat porridge on the water is one of the favorite dishes of fashion models and ballerinas.
Do not like buckwheat – eat muesli. They are made from whole cereal flakes, so they contain a lot of fiber, which causes rapid saturation and improves bowel function. Sometimes nuts, seeds, and dried fruits are added to muesli, which improves their taste but adds calories. However, such muesli options are still very useful. Breakfast cereals with high sugar content, with the addition of dyes, flavors, preservatives, candied fruits, should be avoided – they have nothing to do with a healthy diet. To lose weight, the granola should be eaten for breakfast, pouring 5-6 tablespoons of dried cereal with non-fat milk or natural yogurt.
Eat more seasonal fruits and vegetables grown in your area – they contain more vitamins and minerals. In addition, they are more likely to be environmentally friendly. And also remember that a healthy diet is only part of an easy way to lose 10 pounds. If you accept it, globally reconsidering your views not only on diet but also on health and mood in general, you will no longer have to lose weight!