There are many theories as to whether a healthy and proper diet is effective or useless for weight loss. By exhausting ourselves with a variety of diets, we often do not get the desired results, but rather earn new health problems. Why? Because there is no magic diet pill for weight loss, you need to find a balance between a balanced diet and a healthy lifestyle. Read more about how to do this.
HOW TO LOSE WEIGHT WITH HEALTH BENEFITS?
Modern nutritional systems are aimed not only at reducing a person’s body weight, but also at improving the general well-being. Professional nutritionists agree with the fashion trend – not to be exhausted, unsatisfied, but to exude cheerfulness, naturalness. Therefore, experts offer us to compose a proper diet for weight loss, adhering to the following rules:
The daily menu should be varied, so that the body gets enough nutrients.
Meals should be tasty, causing appetite, so as not to cause disruption of the nervous system, the gastrointestinal tract.
A healthy, balanced menu – it is not a temporary diet for a week / month. Such a restructuring of the food system should lead to a change in eating habits forever. After all, the goal of PP is not just to get rid of a few extra pounds, but to improve the health of the body as a whole!
WHAT FOODS HELP TO LOSE WEIGHT
Nutritionists welcome the use of products with so-called minus calories or containing substances that can accelerate fat metabolism. These include:
Fruits, berries: pineapple, kiwi, grapefruit, avocado, pomelo, raspberries;
Vegetables: celery, cauliflower, white cabbage, broccoli, tomatoes, asparagus, cucumbers, bell peppers, zucchini, beets;
Green tea, ginger root, olives, spices (cloves, chicory, etc.).
Menu of proper nutrition, including dishes with these products, activates the metabolism, improves the function of the gastrointestinal tract, normalizes blood pressure, glucose and cholesterol levels.
WHAT TO GIVE UP FOR GOOD
Before you compose a proper diet for weight loss for yourself, study the list of potentially dangerous products for the figure. Without regret, exclude from your diet sausages, store-bought smoked meats, pates, canned foods, semi-finished products because of the large amount of harmful fat, various emulsions, synthetic preservatives and other dangerous ingredients for health. Be careful about eating pickles and pickles, which retain fluid in the body, increasing your blood pressure. It is not recommended to cook food made of fatty meat: pork, duck, and lamb.
Give up white bread, baked goods, candy and confectionery. The body will have enough sugar if you get it from honey, dates, apricots, raisins, and fresh fruit. It is desirable to replace milk chocolate with dark chocolate. Do not regret mayonnaise and other sauces, fast food, chips, croutons, which also have to be removed from the diet. Minimize the amount of white rice, cheese with a high percentage of fat (more than 50%), dairy products with sugar, including ice cream, yogurts with additives, glazed cottage cheese. Sugary drinks, including carbonated water, packaged juices and, of course, alcohol, are not beneficial.
WHAT YOU NEED TO KNOW TO MAKE A PROPER DIET FOR WEIGHT LOSS
Individual planning of food regimen for the day, week and month will help to cultivate the habit of eating and drinking water correctly. But you should not break yourself, rearranging your usual schedule as much as possible. Be sure to take into account the peculiarities of your own lifestyle before you make up for yourself a proper diet for weight loss. It is necessary first to consult with your doctor to find out what restrictions on the menu may impose individual illnesses, allergies, etc.
According to the recommendations of nutritionists, it is necessary to eat small meals – at least 3 times, and preferably with snacks 5-6 times a day. The interval between meals should be about 3-4 hours. The longer the interval between meals, the greater the possibility of overeating. It is recommended to eat every day at the same time. It is necessarily necessary to observe the drinking regime. To calculate the approximate amount of water in ml per day, the indicator of own weight (in kg) is multiplied by a factor of 31 (for women) or 35 (for men).
When drawing up a PP menu, caloric content – the amount of energy produced by the intake and digestion of food by the body – is taken into account. People who lead an active lifestyle, engaged in sports, need up to 2500-3000 kcal per day with lots of protein products. Hypodynamia requires 1,500 to 2,000 kcal and a reduced amount of carbohydrates and fats, which gradually remain on the body in the form of the hated excess weight.