The basics of proper nutrition for weight loss

Proper nutrition helps not only lose weight, but also significantly improve health. Even Hippocrates noticed in his time that it is nutrition that affects the general condition of a person. He wrote: "We are what we eat." And indeed it is. After all, each product has its own effect on the body and provokes it to certain actions. For example, excessive consumption of sugar can lead not only to weight gain, but also to more serious diseases, since when it enters the body, it causes it to produce large amounts of insulin, which negatively affects the work of all organs. Now let's figure out what proper nutrition means, do you really need to completely exclude sugar from the diet? Of course not. You need to know when to stop and follow certain rules.

How to eat to lose weight

Even active workouts won't help you lose weight unless you change your diet. Immediately, we note that you should not stop eating and go on strict diets. This option will not bring an effect that can be maintained for many years. After all, the body, feeling hungry, after the restrictions will begin to make reserves for the future, which will lead to weight gain, which will be much more difficult to part with. Therefore, you should not stop eating, on the contrary, show your body that it has nothing to fear, and it will receive vitamins and necessary microelements regularly, and there is absolutely no need to make supplies.

Remember that frequent eating in small portions speeds up metabolism, improves the functioning of the gastrointestinal tract, and promotes health in general. Serving size should not exceed two handfuls, and the interval between meals should be no more than three hours.

Give preference to fresh fruits, vegetables, lean meats and fish, fermented milk products. But it is better to limit the consumption of starchy foods, baked goods and sugar. And if you really want a little bit of "harmfulness", eat them a little in the morning.

What is better to forget about - fast foods. Do not worry, it will be difficult only at the beginning, then you will get used to the new way of life. After all, you can cook a lot of tasty and healthy dishes yourself, simply replacing mayonnaise with sour cream, sausage with chicken or lean meat.

Distribute your diet so that most of the carbohydrates are for breakfast and lunch, and for dinner, give preference to proteins that not only are not converted into fat, but during physical activity help to form a slim and toned body.

Don't forget about calories. It is very important that the calories consumed per day are burned during the day, otherwise the excess will appear in the waist area.

Meals on time

This is a very important factor. If you do not follow the clock, you can skip one or several meals, the body, noticing this, will be alert, and will no longer want to part with its supplies so easily. Therefore, if you are planning a long hike, put a snack in your purse. It is enough to eat a protein bar, and hunger will not come.

Make sure that the interval between snacks is 2.5-3 hours.

As for the last meal, it should be no later than 2 hours before bedtime, i.e. if you go to bed at 23:00, you can have a snack at 21:00. At this time, you can drink a glass of kefir, and add a spoonful of fiber for satiety. Going to bed on an empty stomach is a bad habit that will make it difficult to lose weight.

Slimming products

And now we will tell you directly about the products that should be preferred when creating your diet. Lean meat, fish and other seafood are in the first place. They saturate the body quickly and for a long time, and a considerable amount of energy is spent on their processing, i.e. already part of the calories received will be burned during their digestion.

In addition, scientists have calculated many more foods that have a negative calorie content:

• green vegetables;
• soy;
• grapefruit;
• vegetable soups;
• celery;
• water;
• green tea;
• mushrooms.

The cooking process is of great importance. If you decide to fight extra pounds, give preference to boiled or steamed dishes.

Be sure to include fresh vegetables in the diet, because most of the fiber, entering the body, is practically not digested and is not stored in reserves.

Sample menu for weight loss

When forming a dietary menu, be sure to choose those products that you like best, then it will be easier to get used to the new lifestyle. Don't forget to snack so that hunger won't get in the way during the day.

A sample menu that is acceptable for those who have decided to actively fight overweight.

• In the morning: oatmeal in water with fruit.
• Snack: an apple or any other fruit other than banana and grapes.
• Lunch: vegetable salad and brown rice with steamed fishcake.
• Snack: fresh vegetable salad.
• Dinner: boiled meat with fresh vegetables.
• Before going to bed: a glass of kefir with fiber.

If you wish, instead of meat, you can eat cottage cheese or fish for dinner, and cook vegetable soup for lunch.

Nutrition secrets to help you lose weight

Lose weight by sticking to proper nutrition can be pretty easy. Moreover, over time, new habits are developed, tastes change, and it will not be so difficult for you to fulfill all the requirements.

Now let's summarize and reveal all the secrets of a healthy diet:

• Track your daily calorie intake. The indicator should not fall below 1100 calories and exceed 1200.
• Control the intake of proteins, fats and carbohydrates into the body. Their ratio with average physical activity should be: 1: 4: 1, where 1 - proteins and fats, and 4 - carbohydrates.
• Remember about vitamins, amino acids and other trace elements that must be supplied to the body.
• Adequate intake of clean water will help you stay alert throughout the day.
• Don't skip meals.
• Include enough fiber in your diet, i.e. fresh vegetables and fruits.

Don't forget about movement go in for sports at least 2 times a week, walk more and the result will not be long in coming.