None of the most flexible and healthy diets can replace a healthy diet. A balanced diet, including all the necessary proteins, fats and carbohydrates, as well as vitamins and minerals, is the key to well-being, longevity and, of course, a slim figure.
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What is the right diet?
This is a tasty, healthy, and most importantly, diverse food that fills with energy and most positively affects the metabolism.
Healthy Diet Products:
- Protein food - fish, seafood, eggs, poultry, dairy products, low-fat meat and offal, soy.
- Fiber-rich foods include vegetables, herbs, fruits and berries.
- Complex carbohydrates - cereals (oatmeal, buckwheat, millet, barley, etc.), brown and wild rice, legumes, durum wheat grains (pasta, bread).
- In moderate amounts - nuts, seeds, vegetable oil, potatoes, sweet fruits (persimmons, bananas) and dried fruits.
Proper nutrition and weight loss
Usually a woman’s daily diet is an average of 2000 kcal, but if you want to lose weight, you need to create a daily energy deficit of 500 kcal. Thus, the daily calorie intake will be 1500 - this is the optimal amount for losing weight without harm to health.
What is the best way to distribute calories throughout the day? For example, your daily menu might look like this:
- Breakfast - 500 kcal
- Lunch - 500 kcal
- Dinner - 300 kcal
- Two snacks - 100 kcal each
Tip: for clarity, keep a food diary in which you will record everything eaten and drunk during the day, at the same time calculating the approximate calorie content. Thus, within 6 weeks, you can throw about 7 kg.
Approximate daily menu for weight loss:
A slash (/) means "or"
Breakfast: Porridge with milk in half with water and a slice of whole grain bread / Cottage cheese casserole with carrots and 1 teaspoon of jam
Lunch: Fresh vegetable salad with a little vegetable oil / A cup of low-fat yogurt with fresh berries and flax seeds
Lunch: Vegetable soup, boiled chicken with a vegetable side dish and sugar-free apple compote / Vegetarian cabbage soup, steamed meatballs and sugar-free dried fruit compote
Snack: Apple, orange or a handful of nuts
Dinner: Steamed Fish and Stewed Vegetables / Vegetable Schnitzel
5 easy ways to lose weight without diets
To lose weight, it’s not necessary to diet and chew cabbage salads from morning till night. It’s enough to follow simple rules.
1. Rule 80/20. This means that 80% of your diet should be healthy food (vegetables, cereals, meat, fish), and the remaining 20% should be desserts, pastries, and other "bad things."
2. Rule 3: 1. If you do not have time and desire to calculate interest, you can use the "three to one" rule. This means that for every dish rich in carbohydrates (porridge, pasta, sweets), there should be 3 low-calorie ones.
3. Green tea. Drink green tea - caffeine in its composition helps enhance lipid burning. The daily norm is 4-6 cups.
4. Proteins in every meal. Include protein in every main meal. For example, for breakfast it can be scrambled eggs or dairy products, for lunch - meat, for afternoon tea - nuts, for dinner - fish. It is believed that if a third of the diet will be proteins, in 2 weeks you can lose about 3 kilograms without any diets.
5. Serving size control. You are guaranteed to lose weight if you continue to eat only 2/3 of what is on the plate.
These products should be in your kitchen.
- Fruits and vegetables
- Lean meat, poultry and / or fish
- Eggs
- Dairy products
- Whole grain bread
- Groats (buckwheat, oatmeal, brown rice)
- Nuts
- Green or herbal tea