A slim figure is not only beautiful but also healthy. However, many people try to get the maximum effect, but their suspicious diet makes them exhausted and deprives the body of the nutrients the body needs. By eating right, you can lose weight and improve overall health. Let us take a closer look at this problem.
First, don’t forget that you need to lose weight properly. Sports and outdoor sports should be part of your daily work. Weight loss should also pay attention to diet. This does not mean you need to resort to a new diet. Usually, their result is short-term-weight disappears quickly, and then quickly recovers, sometimes even new kilograms appear. Also, you cannot believe in diets that make you hungry. A proper diet should maintain a balance and provide the body with all the necessary vitamins and minerals. At the same time, you will not consume extra calories, you will not struggle with constantly wanting to go to the refrigerator, your body will become healthier, and your body will become slim and slender. This not only helps to improve happiness but also helps to improve mood.
Principles of good nutrition
First, you need to remember some simple rules. You need to eat little by little frequently: five to six times a day, preferably at the same time. You only need to eat fresh products, and there should be vegetables and fruits in your diet. Drink at least two liters of water per day. Drink a glass of water 30-40 minutes before meals, preferably two glasses. It is best to never drink soda and fast food.
As mentioned earlier, nutrition should be balanced. The average human daily intake of protein is 60-110 g/day, fat is 70-120 g/day, and carbohydrate is 260-570 g/day. The exact number depends on weight, age, sex, and individual characteristics of the organism. The same is true for the energy value of food consumed every day. Depending on whether you live a sedentary or active lifestyle, this indicator ranges from 2000 to 3000 kcal. If you are engaged in manual labor, then you need to get more calories from food. In the cold season, the body needs more energy valuable food. If you want to lose weight, know that reducing calories to less than 1,000 calories per day will bring health problems! It is worth noting that the content of protein, fat, carbohydrate, and calories is usually indicated in food packaging. Always pay attention to this.
Weight loss diet
The basis of the menu can be chicken, turkey, rabbit, lean red meat, fish, eggs, low-fat dairy products, cereals, and of course fruits, berries, vegetables, and herbs. Pay attention to cabbage. Any kind of cabbage contains a lot of fiber, which makes the stomach feel full, thereby reducing appetite, making bowel movements more frequent, and cleaning the intestines. Cabbage contains antioxidants, multiple vitamins (groups A, C, E, K, PP, U and B) and trace elements (calcium, phosphorus, potassium, magnesium, iron, copper, zinc, manganese, fluorine).
Another available product related to weight loss is grapefruit. It lowers the level of insulin, which is a hormone that lowers blood sugar levels and also affects fat storage.
Don’t forget apples and pears. They contain pectin. Although their calorie content is very low, they fill the stomach but are full of satiety. Eating an apple before a meal will greatly reduce the amount consumed during the main meal. The insoluble fiber of pears has a beneficial effect on the intestinal tract and can remove toxins and heavy metals in the body.
A small number of your favorite berries or nuts can be a good snack.
Also, the diet should include diet food specially formulated for weight loss. For example, unsweetened muesli is a low-calorie mixture of cereals, nuts, and dried fruits. Some manufacturers replace the latter with more useful freeze-dried fruits and berries, which retain almost 100% of their vitamins. Muesli is perfect for a healthy breakfast.
Sweeteners can be substituted for common sugars and added to desserts and beverages. The best natural and safe sweeteners are fructose, sorbitol, sucralose, or stevia. Some low-calorie meals and beverages have been developed to control appetite by suppressing hunger. One such product is instant chicory to reduce weight. He has won the trust of many nutritionists.
It is necessary to exclude all types of canned foods, carbonated beverages, energy drinks, and alcohol (except moderate amounts of dry wine) from the diet.