The problem of excess weight today is one of the most pressing. The deterioration of the environment, and at the same time, the decrease in the quality of food, the replacement of natural ingredients with synthetic ones, the frantic pace of life, especially in urban conditions - all this, as well as other factors, provoke weight gain. How to adjust your menu and choose the right foods so that the problem of excess weight ceases to exist?
The most in the desire to create and maintain a slim figure is adherence to all kinds of diets. Diets don't work. And this happens for one simple reason: the body, exhausted by malnutrition during the period of nutritional restriction, at the first opportunity begins to rapidly make a reserve in case of the next possible "shock". As a result, after a week or two, the weight arrow returns to the original figure, and often the weight even becomes several kilograms more.
Therefore, instead of engaging in self-torture, when we drink a glass of water with lemon for breakfast, and for lunch we eat one hard-boiled egg and 50 grams of black bread, we need to adjust our menu, excluding those products that definitely do not have any benefit. You also need to think over your diet in order to adjust it to your rhythm of life.
Eat when you are hungry. And eat as much as your body needs. When the food contains enough nutrients, the body is saturated and satisfied with small portions. But this does not come immediately, especially if you are used to overeating.
There are two reasons: psychological and physiological. The first is the habit of eating a lot and irregularly, eating what is called fast food, drinking this food with drinks containing a huge amount of sugar. The physiological reason is that from constant overeating, the stomach gradually stretches and requires more and more portions. In order to reduce the size of an already distended stomach, you need to be more careful about the amount of food on your plate.
Also a big misconception is the thesis about the need to drink at least 2 liters of water per day. All people are different, each person has an individual need for fluid. Therefore, you need to drink clean and, if possible, raw water as often as is necessary for a particular organism. For someone, for example, for health reasons, excess fluid will be retained in the body, and the consequence of this is swelling and feeling unwell.
Foods to be eliminated from the diet forever
Chips, crackers, sausages, sausages, sweet carbonated drinks (including kvass, even labeled as "naturally fermented"), industrial sweets (including sweet "fruit yoghurts", sweet curd masses, cookies, etc.), baked goods, semi-finished products, pasta made from premium wheat flour, teas from bottles, carbonated mineral water, fatty meat, fried, smoked - all this is now banned. Bread is white, gray, black - any store-bought yeast bread is also excluded from our diet forever and without regret. Sauces, ketchups, mayonnaises, sweet syrups - everything that supermarket shelves are rich in - get out of the diet.
What to eat in order not to gain weight
An axiom familiar to everyone from early childhood: you need to eat more fresh ones. We choose these products according to the season and include them in our daily menu. Green leafy vegetables are especially useful: cabbage, spinach, lettuce, and so on - they can be consumed throughout the year. It is advisable not to subject all vegetables and fruits to heat treatment, but to eat raw, since many of them in a peeled and cut form begin to lose vitamins already upon contact with air, and after heat treatment only taste and calories remain, so saturate the body with useful substances such vegetables no longer able to.
Yeast-free bread made from whole or sprouted grains with the addition of seeds, without flour, can be consumed in reasonable quantities without harm to the figure and health. You can buy this type of bread from health food stores or learn how to bake it yourself. A good alternative to baked bread is bread dried in the sun or in a dehydrator, which can contain various germinated grains and seeds, raw vegetables. It is easy to prepare such crispbreads, and the benefits for the figure and health cannot be exaggerated.
Whole grain cereals in the form of cereals, soups, salads. Some grains can be sprouted and added raw to salads. Such cereals are a valuable source of protein, vitamins and minerals.
Legumes are also a good source of protein. Chickpeas, mung bean, lentils can also be germinated and consumed raw.
Nuts can be eaten daily, but little by little, as these foods contain a lot of fat, which should not be overwhelmed by the body.
By the way. Eat cold-pressed, unrefined and non-deodorized vegetable oils. It can be any vegetable oil: sunflower, olive, sesame and so on. The choice is huge, and oils can be purchased at any supermarket. Be sure to buy flaxseed oil, as it is the champion in the content of omega 3-6-9 essential for the body's functioning - fatty acids. We choose butter only with a fat content of at least 82%.
Potatoes are allowed in the amount of 1-2 pieces per week. For a healthier diet, potatoes can be replaced with turnips. This ancient root vegetable is again at the peak of popularity, winning the hearts of gourmets.
Be sure to include in the diet. It can be spirulina or kelp powder, as well as seaweed, wakame, or nori. The high iodine content has a positive effect on the thyroid gland, accelerates metabolic processes in the body, which contributes to weight loss.
Salt. You don't have to give up salt at all. Choose sea, Himalayan, and Crimean pink salt, which contains only salt, without any lengthy list of additional ingredients.
If you do, choose lean meats and high-fat dairy products. Avoid eating raw meats and fish. Bake, sauté, and steam, but never toast food.
Chicken eggs should not be eaten raw, so use quail eggs that are safe raw when preparing foods that include raw eggs.
it is best to use whole grain flour. You can buy it in the store or make it yourself.
If you want to enjoy sweets: cakes, cakes, sweets, but you don't want to overload your body with empty carbohydrates, you can pay attention to the recipes for desserts for raw foodists. Try to avoid refined sugar altogether. You can replace it with natural honey, Jerusalem artichoke syrup, stevia or agave syrup. Sweets, including chocolate, can be made quickly and easily at home with your own hands using seeds, nuts, berries, fruits, carob, coconut oil or cocoa butter, cocoa liquor and, as a sweetener, honey or the herbal syrups listed above … All of these can be easily purchased at health food stores.
How much to eat so as not to gain weight?
To begin with, let's decide on the serving size and the number of meals per day. You should eat fractionally, 5 - 6 times a day. The last meal is no later than three hours before bedtime. This can be a glass of kefir, yogurt, or unsweetened fruit.
The serving size per meal is equal to the size of the fist of the person to whom the food is intended. An exception is raw vegetables. A serving of raw vegetable salad can be large enough to fit in two hands.
Protein foods should be at least 1/4 of the daily food intake. Fresh vegetables should make up the bulk of your diet.
