No diet that is the most flexible and healthy can replace good nutrition. A balanced diet, including all the necessary proteins, fats and carbohydrates, as well as vitamins and minerals, is the key to good health, longevity and, of course, a slim figure.
What is the right diet?
This is tasty, healthy, and most importantly, varied food that fills with energy and has the most positive effect on metabolism.
Healthy Diet Foods:
- - fish, seafood, eggs, poultry, dairy products, lean meat and offal, soy.
- - vegetables, herbs, fruits and berries.
- - cereals (oatmeal, buckwheat, millet, pearl barley, etc.), brown and wild rice, legumes, grains of durum wheat (pasta, bread).
- - nuts, seeds, vegetable oil, potatoes, sweet fruits (persimmons, bananas) and dried fruits.
Proper nutrition and weight loss
Usually, a woman's daily diet averages 2,000 kcal, but if you want to lose weight, then you need to create a daily energy deficit of 500 kcal. Thus, the daily calorie intake will be 1500 - this is the optimal amount for losing weight without harm to health.
What is the best way to distribute calories throughout the day? For example, your daily menu might look like this:
- Breakfast - 500 kcal
- Lunch - 500 kcal
- Dinner - 300 kcal
- Two snacks - 100 kcal each
Tip: for clarity, keep a food diary in which you will write down everything you eat and drink during the day, at the same time calculating the approximate calorie content. Thus, within 6 weeks, you can lose about 7 kg.
Approximate daily menu for weight loss:
Breakfast: Porridge with milk in half with water and a slice of whole grain bread / Cottage cheese casserole with carrots and 1 teaspoon of jam
Second breakfast: Fresh vegetable salad with a little vegetable oil / A cup of low-fat yogurt with fresh berries and flax seeds
Lunch: Vegetable soup, boiled chicken with vegetable garnish and sugar-free apple compote / Vegetarian cabbage soup, steamed meatballs and sugar-free dried fruit compote
Afternoon snack: Apple, orange or a handful of nuts
Dinner: Steamed fish and steamed vegetables / Vegetable schnitzel
5 easy ways to lose weight without dieting
To lose extra pounds, it is not at all necessary to go on a diet and chew cabbage salads from morning till night. It is enough to follow simple rules.
1. The 80/20 Rule. This means that 80% of your diet should be healthy food (vegetables, cereals, meat, fish), and the remaining 20% - desserts, pastries and other "harmful".
2. Rule 3: 1. If you don't have the time and desire to calculate the percentages, you can use the "three to one" rule. This means that for each dish rich in carbohydrates (porridge, pasta, sweets), there should be 3 low-calorie ones.
3. Green tea. Drink green tea - the caffeine in it helps increase lipid burning. The daily allowance is 4-6 cups.
4. Protein in every meal. Include protein in every main meal. For example, for breakfast it can be an omelet or dairy products, for lunch - meat, for an afternoon snack - nuts, for dinner - fish. It is believed that if a third of the diet is made up of proteins, in 2 weeks you can lose about 3 kilograms without any diets.
5. Controlling the portion size. You are guaranteed to lose weight if you continue to eat only 2/3 of what is on your plate.
These products should be in your kitchen
- Fruits and vegetables
- Lean meat, poultry and / or fish
- Eggs
- Dairy products
- Whole grain crisps
- Cereals (buckwheat, oatmeal, brown rice)
- Nuts
- Green or herbal tea
It is better not to buy these products at all or buy occasionally
- White bread, baked goods
- White rice
- Mayonnaise
- Fatty sausage, sausages, dumplings
- Chips, croutons
- Waffles, cakes
- Soda, beer
