Creating a healthy diet for weight loss

Sitting on another "sad" diet and pre-determining that after its completion it is possible to return to our usual "weight category", how many of us wonder: is it possible to make sure that weight remains after weight loss. Is it stable and does not grow? And did not need to change food packages to look for the best diet?

The good news is that there are always ways.

Another thing is whether the notorious willpower is enough to not look in the direction of your favorite cakes until everything is arranged in your body and in your mind to fight for victory over yourself.

Proper nutrition: The basic truth

Sandwiches, mustard, canned food - this should be destroyed immediately, if you once and for all decide to abandon the wrong and incorrectly conceived diet and at the same time with digestive problems, full of both small (heartburn) and large. Conditions (deposition of fats and sugars that provoke atherosclerosis and diabetes) problems.

The essence of proper nutrition is to avoid not only the excess weight that scares the most, but also the whole "company" of unresolved diseases.

So it is necessary to study the theory before practice.

Therefore, we share the truths of a healthy diet for weight loss and take as a basis:

1. Fractional nutrition helps to avoid the feeling of hunger, do not eat too much and do not recover. Small parts can not stretch the stomach walls, making it virtually bottomless and unsteady. Frequent meals (5-7 times a day) are the best way to be full, active and happy.
2. Dinner should be very light and it should be held no later than 20. 00pm. The break between the first morning and the last evening meal should not be more than 12 hours.
3. Half of the diet is vegetables and fruits (or at least 40%). There is no need to talk about the benefits of these products - vitamin-mineral bombs that explode body fat.
4. The presence of dishes in the diet from grains and cereals. You can eat porridge every day. Most grains perform the function of sorbents and cleanse the body more than any medicine.
5. Daily treatment 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, cheese, yogurts are tasty and healthy, save you from calcium deficiency and restore the intestinal microflora.
7. Meat and fish are not excluded from the diet (this is not a diet), they saturate the body with proteins. Although it is necessary - only 60 g per day.
8. The norm for drinking fluid is 2 liters per day. It is desirable that pure carbonated water become the main drink, it depends on your beauty and novelty.
9. Exercise as a "substitute player", ie high-calorie food with low-calorie. You should get no more than 2000 calories a day.
10. Be sure to control the acid-base balance that is responsible for saturating cells with oxygen and other biochemical processes in the body. Alkaline-producing foods include milk, yogurt, fruits, vegetables and several types of nuts.
11. Eliminate the use of fried foods, white bread, preservatives, carbonated beverages and convenient foods - there is no big enemy of beauty in cooking.
12. Serve the fruit only until 15: 00.
13. Do not add salt to dishes, use natural spices and seasonings, and add lemon juice and sea salt to salads.

A healthy menu includes

It is very important to control calories and maintain a balance of fats, proteins and carbohydrates.

You should get food as often as possible in small portions. Lastly it is advisable to eat three hours before bedtime. This will relax your abdomen as much as possible and you will sleep better.

The right diet for weight loss allows you to eat a sufficient amount of familiar foods, among which is the real delicious.

At the initial stage at least you will have to give yourself a slice of dark chocolate or a slice of hard cheese.

After a while, when you are already confident in the results, you can enjoy yourself with these delicacies, but sometimes.

In the meantime, do not overdo it and cook whatever you want (but only on steam, in the oven or cooked) from these products:

• A calf, a rabbit, a chicken or a turkey;
• All seafood without exception;
• Skim milk, yogurt, kefir;
• Eggs (it is better to exclude scrambled eggs, replace them with a steam omelet);
• All vegetables and fruits without exception;
• ტოფუ;
• Legumes;
• Unpolished rice;
• Whole bread.

50x50 or whatever, but rarely

Again, we focus on the fact that a healthy diet can not be called a diet, so the diet gives some weaknesses - cook the potatoes for yourself (albeit in a little shape), or eat candy once a week.

In order not to argue between "possible" and "impossible", here is a list of conditionally allowed products:

• Starchy vegetables: potatoes, corn, carrots, beets;
• Sweet fruits: bananas, avocados, persimmons, grapes;
• Honey and dark chocolate;
• Natural juices;
• Cream and sour cream;
• Hard cheese;
• Butter and olive oil (up to 10 g).

Taboo products

Naturally, a proper diet does not include certain products that negatively affect the general condition of the body.

And we feel great after a period of consumption: in the form of heaviness in the stomach, nausea or other discomfort.

They also affect the appearance - not only "hanging" by extra pounds, but also make the skin condition far from ideal.

Here they are:

• Smoked meat;
• Mayonnaise and other packaged sauces and sauces;
• Pork;
• Alcoholic and carbonated beverages;
• Milk chocolate;
• Juices from packages;
• Salt and sugar;
• Sweets;
• Baking products made from wheat flour.

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

So if you refuse the products presented in it, there will be nothing to worry about.

As they say, we will not die of hunger, we will be healthier.

Weekly diet

To properly compose your healthy weekly diet for weight loss, you need to follow two key nuances:

1. Caloric 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 useful and sufficiently nutritious.

You can add a third - a variety of dishes.

Because in the morning only oatmeal can make you happy for the first two days, then it will get boring and you want something else.

And that's dangerous - such a desire can completely ruin all plans and come back to yesterday with all its cutlets, sausages and cakes.

So, the plan of a healthy diet for the week is very simple: you need to change meat and fish, prepare a simple variety of salads (the more, the better), arrange different cereals so that each new breakfast is not. Like the previous one and do not forget the fruit and water.

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

• Breakfast - fiber and carbohydrates (energy supply throughout the day);
• Second breakfast - protein foods (cottage cheese with fruit, yogurt);
• Lunch - proteins and carbohydrates (chicken broth or soup);
• Afternoon snack - a little fruit fun);
• 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 properly to achieve your weight loss goals:

Sample menu for the week

Do not forget that with proper nutrition, foods are welcome, but they should consist of exclusively healthy foods: fruits, yogurt, oatmeal, cottage cheese with dried fruits.

And lots, lots of water.

First breakfast:

1. Any cereal, tea with lemon.
2. Chicken slices and porridge or steamed vegetables. Tea or sugar-free coffee.
3. Coarse bread sandwich with a slice of cheese, baked vegetables. Green tea.
4. Cottage cheese, oatmeal or biscuits. Tea.
5. Soft-boiled eggs or scrambled eggs. Coffee or tea.

Second Breakfast:

1. Fruits.
2. Tea and cheese.
3. Cottage cheese with raisins.
4. A handful of nuts or a few dried fruits.
5. Yogurt.
6. Baby fruit puree.

Dinners:

1. Chicken soup, vegetable salad, juice.
2. Vegetarian or lean (with beans) in borscht, baked meat, Peking cabbage salad.
3. Raw, steamed meatballs, cucumber salad and tomatoes.
4. Stewed mushrooms, boiled potatoes, white cabbage salad.
5. Chicken broth, combined vegetable salad.

Foods:

1. Cottage cheese with chopped herbs.
2. Yogurt.
3. One glass of homemade natural juice.
4. Fresh fruit.
5. Jili salad.
6. Cakes and fruit jelly.

Dinners:

1. Roast rabbit with vegetables.
2. Baked red fish on a vegetable pillow.
3. Omelet with vegetables.
4. Chicken steamed cutlets with collage.
5. Cottage cheese and cucumber salad.

The beginning of a new life

So far no one was able to send in the perfect solution, which is not strange.

Everyone has a hard time getting rid of the habits, especially eating habits, for the first time that they miss cookies and cocoa.

Is it possible that the separation is not so painful?

There are rules for that too.

First of all, mood and inner order are important.

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

Secondly, a balanced diet.

If "built" correctly, then the body will be saturated and will not stretch towards the cookies.

In principle, all our successes and failures are hidden not on the island of Bouyan, but in our heads.

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

Draw yourself in your thoughts (or on paper) as skinny, beautiful and healthy and achieve this image with all your might, try it on yourself, admire it, compliment yourself on your stamina.

At the end, write a plan for the week, month, year.

How many kilograms will you lose?

What will you become?

How do you feel?

Follow this plan and you will be fine.

You will lose weight and become prettier, do not be lazy - everything will be as you planned.

I almost forgot about desserts. . .

Does a healthy diet contain desserts - the most important element in a woman's diet - not so much for the stomach as for the soul?

The answer is yes.

Only desserts are also biased for the benefit of the body: oatmeal cakes, the same fruit and dried fruit, the sweetness of which is not inferior to any chocolate bar, but more useful - a hundred times, fruit mousses and jellies, sorbents, jellies, cottage cheese. With fruit.

Try it, you will like it!