Proper nutrition for weight loss
Revise the diet
The average number of calories that a personDaily consumes, is distributed in this way: 40% - fats, 15% - proteins, 45% - carbohydrates, they are used in the form of soda drinks, cakes, jams and stored in the form of fats. In our diet, vegetables and fruits play a secondary role, although they are the source of minerals and vitamins that the body needs. Water is a healthy drink for the body, which is replaced by sweet and alcoholic beverages. And to lose weight, you need to get rid of various bad habits in food.
Eat right, it means eating balanced. Fats in the daily diet should account for 15%, for proteins - 20%, and 50% for carbohydrates.
Choose foods that are important andNecessary for the body. Preference should be given to potatoes, pasta, dry vegetables, cereals, these products provide energy in the body. Ways of treatment are preferable to those in which a minimum of fats are used, it is better to have potatoes in a uniform than french fries. Sugar-containing foods should occupy a very modest place in the diet. Cereals and dried vegetables (peas and so on) do not contain fats, but contain vegetable proteins.
Vegetables and fruits
With each meal, eat fruits and vegetables. The more diverse the fruit and vegetable table will be, the more you will receive the plant fibers, minerals and vitamins necessary for the body to function properly.
They are a source of calcium. Contain some vitamins and proteins. Prefer low-fat cottage cheese, yogurt and milk. Avoid using hard cheeses with a high fat content.
This is the most useful animal product. It contains the same amount of protein as meat. Fish supplies the body with zinc, minerals, proteins and omega-3 fatty acids, they protect the cells. Fish should be eaten at least 3 times a week.
Eggs, sausages and meat
These foods should be eaten with care. Although they supply our body with iron and proteins, but they represent the source of hidden fats. Therefore, nutritionists recommend to include them in the diet not more than three times a week.
In the last place are the fats in this list. And whatever they are of origin - vegetable or animal, they have a common drawback, they consist of lipids. Our body needs 60 grams of fat per day, but most of the fat we consume in a hidden form, i.e. with confectionery, cheese, sausages, with meat. Quite enough on the day of 2 tbsp. Spoons of vegetable oil and 10 grams of butter, if you are not going to exceed the norm. It's easier to follow these tips and avoid products of the risk group.
It's not so easy to lose weight by 10 kg, like 3 kg. Therefore, before you start fighting with excess weight, be patient. There are many diets that offer for 2 weeks to lose those extra pounds. It's real, but at the cost of incredible hardships and efforts that will lead to a lot of stress. And as a result, after several weeks, the same weight drops again.
It is useless to try to lose weight more than oneKilogram per week. To the body is accustomed to a new diet, nutritionists offer to lose weight only half a kilogram per week. If you need to lose more than ten kilograms, you should not flatter yourself, it's a matter of months. And if you follow dietary rules and take care of your health, you can lose weight. There will be a strong sense of hunger, but there are also natural remedies that will affect your appetite and do not disturb the balanced diet.