The problem of excess weight today is one of the most relevant. The deterioration of the environment, and at the same time a decrease in the quality of food products, the replacement of natural ingredients with synthetic ones, a frantic pace of life, especially in urban conditions - all this, as well as other factors, provoke weight gain. How to adjust your menu and choose the right products so that the problem of excess weight ceases to exist?
Pick your recipe
The biggest mistake in the desire to create and maintain a slim figure is to follow all kinds of diets. Diets do not work. And this happens for one simple reason: exhausted by malnutrition during a period of nutritional restriction, the body at the first opportunity starts to rapidly make a reserve in case of the next possible “shake”. As a result, after a week or two, the weight arrow returns to the original figure, and often the weight even becomes a few kilograms more.
Therefore, instead of practicing self-torture, when we drink a glass of water with lemon for breakfast, and eat one hard boiled egg and 50 grams of brown bread for lunch, we need to adjust our menu, excluding those products that definitely do not bring any benefit. It is also necessary to think over your diet in order to adjust it to your rhythm of life.
Eat when hungry. And eat as much as the body needs. When there are enough nutrients in the food, the body is saturated and satisfied in small portions. But this does not come immediately, especially if you are used to overeating.
There are two reasons: psychological and physiological. The first is the habit of eating a lot and irregularly, eating what is called fast food, drinking this food with drinks containing a huge amount of sugar. The physiological reason is that the stomach gradually stretches from constant overeating and requires ever larger portions. In order to reduce the size of an already stretched stomach, you need to carefully monitor the amount of food on your plate.
Also a big misconception is the thesis about the need to drink at least 2 liters of water per day. All people are different, each person has an individual need for fluid. Therefore, you need to drink clean and, if possible, raw water as often as necessary for a specific organism. For someone, for example, due to health reasons, excess fluid will linger in the body, and the consequence of this is swelling and poor health.
Foods That Should Be Forever Discontinued
Chips, crackers, sausages, sausages, sweet carbonated drinks (including kvass, even labeled “natural fermentation”), industrial sweets (including sweet “fruit yoghurts”, sweet curd masses, cookies, etc.), buns, convenience foods, pasta made from premium wheat flour, bottle teas, carbonated mineral water, fatty meat, fried, smoked - all this is now banned. Bread white, gray, black - any yeast store bread is also forever and without regret excluded from our diet. Sauces, ketchups, mayonnaises, sweet syrups - all that supermarket shelves are rich in - away from the diet.
What to eat in order not to grow fat
Axiom, familiar to everyone from early childhood: you need to eat more fresh vegetables and fruits. We select these products by season and include them in our daily menu. Green leafy vegetables are especially useful: cabbage, spinach, salad and so on - they can be consumed throughout the year. It is advisable not to heat all the vegetables and fruits, but eat them raw, since many of them, when peeled and chopped, begin to lose vitamins when they come in contact with air, and after the heat treatment only taste and calories remain, so such vegetables saturate the body with useful substances no longer able to.
Unleavened bread from whole or sprouted grains with the addition of seeds, without flour, can be consumed in reasonable quantities without harm to the figure and health. Such bread can be purchased in health food stores or learn how to bake yourself. A good alternative to baked bread is bread dried in the sun or in a dehydrator, which may include various germinated grains and seeds, raw vegetables. Cooking such bread is simple, and the benefits for body and health cannot be exaggerated.
Whole grain cereals in the form of cereals, soups, salads. Some cereals can be sprouted and added to salads raw. Such cereals are a valuable source of protein, vitamins, and minerals.
Beans are also a good source of protein. Chickpeas, mung bean, lentils, in addition, can be sprouted and consumed raw.
Nuts can be consumed daily, but little by little, since these products contain a large amount of fat, which should not be overloaded with the body.
Speaking of fats. Eat cold pressed vegetable oils, unrefined and non-deodorized. It can be any vegetable oil: sunflower, olive, sesame and so on. The choice is huge, and oils can be purchased at any supermarket. Be sure to buy flaxseed oil, as it is a champion in the content of omega 3-6-9 - fatty acids necessary for the body to work. We only choose butter with a fat content of at least 82%.
Potatoes are allowed in the amount of 1-2 pieces per week. In order to make the diet healthier, potatoes can be replaced with turnips. This ancient root crop is once again at the peak of popularity, winning the hearts of gourmets.
Be sure to include algae in your diet. It can be spirulina or kelp powder, as well as seaweed, wakame or nori. The high iodine content has a positive effect on the thyroid gland, accelerates metabolic processes in the body, which contributes to weight loss.
Salt. You can’t refuse salt at all. Choose sea, Himalayan, and Crimean pink salt, which includes only salt, without any length of the list of additional ingredients.
If you eat meat, fish, eggs and dairy products, choose low-fat meats and high-fat dairy products. Avoid eating meat products and raw fish. Bake, simmer and steam, but never fry foods.
Chicken eggs can not be eaten raw, so when preparing dishes that have raw eggs in the recipe, use quail eggs that are safe when raw.
For baking, it is better to use whole grain flour. It can be purchased at the store or made independently.
If you want to enjoy sweets: cakes, cakes, sweets, but do not want to overload your body with empty carbohydrates, you can pay attention to the recipes for desserts for raw foodists. Try to completely abandon refined sugar. You can replace it with natural honey, Jerusalem artichoke syrup, stevia or agave syrup. Sweets, including chocolate, can be quickly and easily prepared at home with your own hands, using seeds, nuts, berries, fruits, carob, coconut oil or cocoa butter, grated cocoa and, as a sweetener, honey or the plant syrups listed above. All this can be easily purchased at health food stores.
How much is there to not get fat?
First, let's determine the portion size and the number of meals per day. It should be eaten fractionally, 5-6 times a day. The last meal - no later than three hours before going to bed. It can be a glass of kefir, yogurt or unsweetened fruit.
Serving size per meal is the size of the fist of the person to whom the food is intended. The exception is raw vegetables. A serving of raw vegetable salad can be so large that it fits in two palms.
Protein foods should be at least 1/4 of the daily amount of food. Fresh vegetables should make up the bulk of the diet.