The content of the article
- What to eat on a diet
- What foods promote weight loss
- What can I eat at night with weight loss
- What not to eat
- What to eat on a fasting day
- How to eat to lose weight
- How many calories do you need to lose weight
- Fractional nutrition for weight loss
- How to make a weight loss menu
The problem of excess weight is equally relevant for different ages. People are used to junking their problems with unhealthy high-calorie foods, but the result is even greater in self-esteem and health. Nutritionists recommend eating right, eating high-quality wholesome foods, leaving rigid diets, explaining what to eat in order to lose weight. Vegetables, herbs and fruits “can” simultaneously burn fat, remove fluid from the body, activate metabolism and improve hormonal levels.
What to eat on a diet
Diet is associated with food restrictions. The diet is also regulated. Nutritionists are categorically against rigid diets: the body suffers very much with a lack of necessary substances. Often, kilograms left with a strict diet return very quickly when switching from a normal diet after starvation. It is necessary to strictly observe the measure, to know what you can eat when losing weight, replacing harmful high-calorie goodies with valuable products. Good sleep and long walks help during the diet..
What foods promote weight loss
If you need to lose weight, it’s time to forget about evening or night raids on the refrigerator. After six o’clock in the evening it is forbidden to eat hard cheeses, fatty meat, cereals and bakery. In the daily diet, you need to remove foods with high calorie content (more than 150 kcal). If you really want to, treat yourself to sweets until noon. Do not lean on yogurts with fillers: in the matter of weight loss, they are not helpers, because they contain a lot of carbohydrates. If you reinforce a balanced diet with training, the result will show itself very quickly..
List of products for weight loss:
- protein, which are quickly absorbed by the body (eggs, dietary meat, white fish);
- dairy (kefir, homemade yogurt, low-fat cottage cheese);
- green vegetables (cucumbers, all kinds of cabbage);
- tomatoes, bell peppers;
- berries (blackberries, blueberries, raspberries);
- fruits (green apples, avocados, grapefruit, pears);
- vegetable oil (olive);
- drinks (black unsweetened coffee, green tea, water).
What can I eat at night with weight loss
A frequent problem for losing weight is the desire to eat tight in the evening, but this is a big mistake. For lunch, you can still afford to cook a potato dish. During dinner with weight loss, it is better to refrain from high-calorie foods. What is there to lose weight fast? The best option is light vegetables, herbs, berries and unsweetened fruits; low-fat sour cream and olive oil are suitable for dressing salads. For dinner, when losing weight, it is better not to use fats of animal origin, foods that stay in the body for a long time.
What not to eat
With a diet, the body begins to intensively put off fat reserves, especially in the abdomen, which are difficult to quickly get rid of. To lose weight, you need to start by bringing the amount of water drunk per day to 2-2.5 liters, then the metabolism is accelerated, and the process of weight loss is more intense. When the question is what to eat – a chocolate bar or an apple, the fruit is worth choosing, it is tasty and healthy. Particular attention should be paid to serving size; this is no less important than calorie content.
List of prohibited products for weight loss:
- pickles, pickled or smoked foods;
- milk, dairy products with a fat content of more than 5%;
- animal and vegetable fats;
- fast food, sweets, pastries;
- mayonnaise, cheeses with a high percentage of fat content;
- dishes from bags, instant products;
- sausage products;
- chocolate, caramel and other sweets;
- sweet drinks with gas;
- snacks (crackers, chips, fried nuts);
What to eat on a fasting day
Unloading is considered the day when the total calorie content of the food eaten is less than the energy expenditure (up to 900 calories). Such days provoke a shake in the body so that it begins to “burn” its reserves. Food on fasting days consists of one type of product (it can be kefir, apples, cottage cheese, sour cream, lean meat). It is forbidden to eat other dishes on this day. If you want to cleanse the body using a fasting day, it is worth eating fiber-rich foods 3 days before unloading, this will help to quickly improve bowel function.
How to eat to lose weight
Proper nutrition is a lifestyle. PP helps to maintain weight and not get better, there is no risk of breakdowns, since a person does not feel hunger. What is there to lose weight? The main condition – the amount of energy consumed must coincide (with weight loss – be less) with the energy consumption of the body. It is important to count calories, remove high-calorie foods (sugar, pastries, sweets). Of great importance is the diet and the frequency of nutrition. It is important to decide in advance what is better to eat for dinner when losing weight in order to remove the temptation to snack with “wrong” foods.
The principles of PP for weight loss:
- the main dietary products are vegetables, unsweetened fruits;
- sufficient hydration;
- obligatory breakfast – porridge;
- more motor activity;
- focusing on the contents of the plate while eating;
- replacing high-calorie foods with low-calorie foods;
- a complete rejection of alcohol and alcohol-containing products;
- food reduction.
How many calories do you need to lose weight
The more fat and fast carbohydrates in the product, the more high-calorie it will be. The calorie content of food during weight loss directly determines the number of kilograms left. What can I eat with a diet? It is better to choose foods with low and medium calories, but it is equally important to calculate the number of calories that your body “burns”. For example, in sedentary work, the energy expenditure of the body is much less than in heavy physical work. In addition, in order to calculate the basal metabolic rate (OO) of a person, growth, initial weight, age of the person and type of physical activity.
Formula of daily requirement (kcal):
- for women = 655 + 9.6 x weight + 1.8 x height (in cm) – 4.7 x age;
- for men = 66.5 + 13.7 x weight + 5 x height (in cm) – 6.8 x age.
The number of calories needed to maintain the current weight (obtained by the TO) is multiplied by the selected activity coefficient from the table:
Fractional nutrition for weight loss
The fractional nutrition technique is based on reducing portions and increasing the number of meals. How many times do you need to eat for weight loss? Nutritionists believe that an ideal diet is one in which up to six meals, with a gradual decrease in servings (approximately to the size of the palm). The body gets used to and calms down, after a few days, it gradually begins to remove fat stores. If it is not possible to make full snacks, you need to have an apple or nuts with you and allocate 10 minutes for an afternoon snack.
How to make a weight loss menu
It is very convenient to make a menu for the day to lose weight. The daily diet should consist of various healthy products, the body needs the intake of vitamins and macronutrients. Starving is strictly forbidden, it is better to take care of recipes for different dishes in advance. This also applies to purchases. In order not to be tempted to go to the supermarket hungry, you need to think about what you will cook, calculate the number of calories and make a purchase. If you plan to spend lunch at work, you should prepare food in advance and take it with you.
Distribution of food components:
- fats – a fifth of the daily calorie content of food;
- squirrels – up to 1.5 g / 1 kg of weight;
- carbohydrates – up to 60% of the daily calorie content of food.