Everything is good in moderation, and even on a diet you can and should pamper yourself. What and how - read below.
Having decided once again to change their lives and their bodies for the better, many people make the same mistake, which quickly puts an end to all their efforts. They squeeze themselves into often insane limits as much as possible, so to speak, “tighten all possible screws.”
Yesterday these citizens ate kilograms of cookies, candy, hamburgers, French fries and other food “joys”, but today they only ate chicken breast, buckwheat and cucumbers with tomatoes. A week, two, or at most a month passes, and with the approach described above, a breakdown occurs. No, not like that - BREAKDOWN!
A person falls into such severe intestinal fornication that he regains both the lost few kilograms and quite quickly gains a heel or two on top. Often this is excess water, but there is nothing good about carbohydrate edema either. Especially considering the fact that they do not subside with an unbalanced diet and periodic overeating.
Yes, this is just one of them possible errors. It is also important to work with weights, a reasonable cardio load, enough sleep and other conditions, if not met, there will be difficulties. But today I propose to focus on the topic of safe snacks and treats that will allow you to feel more or less comfortable even on a serious diet. After all, nutrition, plus the ability to maintain the chosen regime, is 70–80% of success. So we’ll help ourselves maintain a regime with the help of a few tricks and a reasonable selection of products.
Deceptions
Let's start with products that are actively promoted on TV in the wake of the currently fashionable topic of fitness and weight loss, which are supposedly healthy and at the same time tasty. These are the perfect products. In fact, these are decoys that should not be consumed with a balanced diet (or overdo them if the regime is not very strict).
Breakfast cereals
Various types of cereal flakes, puffed rice and other things that fit well into the stomach, both dry and with milk or juice. Often the boxes with these mixtures have Fitness written in large letters. True, it’s only a name from fitness.
If you look at the composition, you will find 70-80 percent of carbohydrates with a high glycemic index (that is, fast), including sugar or even worse - corn syrup (GI even higher than sugar), plus flavor enhancers. Don't be fooled by the fact that there's a bunch of healthy grains there - they really are there, but they're purified and ground into dust. There is little useful left.
In addition, such breakfast cereals are very high in calories - 350–400+ kcal per 100 g. Moreover, after eating 150–200 g of cereal, you won’t feel particularly full, but in fact you have already consumed as many calories as there are in a full lunch with meat, porridge and salad. But after the last one, you’ll want to eat within 3-4 hours, and after the first one, within an hour you’ll be ready to eat an elephant.
Diet bread
Here the deception is only partly true. You need to look at the composition and the bread itself. If there is only rye flour, no sugar or other strange additives, and the bread resembles a cracker - everything is ok. If it uses premium flour, and the consistency of the product is similar to compressed corn sticks, there is zero benefit from it.
Store-bought juices
In general, you can also find natural, even reconstituted, juices there, like apple or orange. But they are quite high in calories, plus fructose is not the most best product when playing sports. It is stored in the form of glycogen only in the liver, but not in the muscles. And in the liver there is usually enough of it, so the excess is sent to fat.
Low-fat yoghurts and sweet curd masses
In general, this includes any sweet store-bought yoghurts, since they contain too much sugar. But the so-called “light” low-fat ones are generally hellish. In addition to a hefty dose of sugar, they also contain a ton of starch to compensate for the lack of fat and give them a nice, thick consistency.
As for sweet curd masses with raisins and dried apricots, in addition to the mentioned sugar, they add a lot of vegetable fat in the form of margarine, that is, this is trans fat - a very harmful and dangerous product for the body.
Muesli bars
They also often have Fitness written on them, but, as in the case of breakfast cereals, there is no smell of fitness or benefit there. Contains dried fruits and grains, seemingly healthy things. It’s just that the grains are again in a highly processed form and in the form of fast carbohydrates, plus it’s all stuck together with corn syrup or honey (also not the best thing on a diet). And dried fruits are not nearly as harmless as they seem. The same dates or raisins differ little from sweets in terms of their effect on the body (insulin response, calorie content).
Classic sweets - choosing the lesser evil
Also not the healthiest things on a diet, but if the regime is not too strict or when you are in the stage of maintaining your shape, then you can please yourself with light carbohydrates. Let’s choose the lesser evil from the heap of evils and which is not disguised as a fitness theme.
Marshmallow
Classic natural marshmallows consist of applesauce and molasses, as well as starch, egg white, and sugar, of course. The advantage of marshmallows is that they have a relatively low calorie content compared to other sweets and lack trans fats. But the glycemic index is quite high - 65 (like a bun or white rice)
Marmalade
Its benefits are similar to marshmallows, but the composition is slightly different: applesauce, gelatin, agar and pectins that are beneficial for digestion. There is no need to be harsh with the quantity, since marmalade contains a lot of fructose (the GI of such marmalade is only 30), although there is also sugar (GI 65). In any case, there should be a little bit of good stuff (tasty and sweet).
Paste
An analogue of marshmallows with the difference that the amount of fruit puree is different, plus berries are often added. The base is also built on gelatin and egg whites.
Dried fruits
Dried apricots, raisins, dates - all this is better than sweets stuffed with sugar and trans fats, but you also have to be careful. Dried fruits are high in calories and contain a lot of fructose.
Dark chocolate
This is chocolate that contains 70% cocoa or more. Very high in calories, fatty, but cocoa fat is healthy, and there is little sugar in such chocolate, as well as carbohydrates. So pay attention to the total calorie content so that the chocolate bar does not end up being too much. You can afford 10–15 g of dark chocolate per day even during a very strict diet.
Nuts
Not exactly sweets, but also very tasty. They contain a decent amount of protein and fat, plus there are carbohydrates too. Here it is worth paying attention to the total calorie content. For example, 100 g of peanuts contain 550 kcal, so you need to be careful with the amount of nuts in your diet.
Fruits
They are different. It is important not to overdo it with the quantity. Green apples are great. Reds are also good, but the GI is higher. Greenish bananas are great, but in reasonable quantities. Ripe bright yellow bananas - the glycemic index is quite high, almost like a bun. Grapes - a lot of fructose, little benefit. Watermelon or melon is often almost pure fructose with water and nitrates. Especially at the beginning of the season, you need to be extremely careful with melons.
Sports goodies
Sports nutrition can be sweet and tasty, but without sugar and extra carbohydrates. Someone will remember the types of harmful sweeteners, but their harm is greatly exaggerated. You don’t have to look far for examples - have many people died from sweetener? Google it, you won't find a single case. And people die from sugar, fast food and other food garbage. Yes, not directly, but due to obesity and its consequences, including diabetes.
In general, sports nutrition may well quell the craving for sweets and tasty things, if there are strict restrictions on such products.
Protein
Any whey, complex, casein. Most of these types of products are sweet and have some kind of flavor, starting with the classic " Vanilla», « Chocolate», « Strawberry" and ending with various funny things like " Cream cookies», « Banana-coconut», « Straccitella"(don't forget to read the "T" in the first half of the word and it's not what you thought, but " combination of white creamy ice cream with pieces of dark Italian chocolate»).
True, there is a nuance here - not all options are equally tasty. Naturally, there are no comrades in taste and color, so before purchasing a bag of protein, you should first try it by purchasing a disposable sample.
In my experience, Optimum Nutrition Whey Gold Standard very high quality protein, but not very tasty. But SAN Titanium Whey is wonderful (banana-coconut or cappuccino), although there is important point- It must be whipped in a blender. In a shaker it turns out watery and then seems too sweet, with a frankly pungent taste. In addition, I can recommend BSN Syntha 6 However, there are quite a lot of carbohydrates there. Not bad Syntraxx Whey And Matrix 5. Very tasty or, so to speak, neutral proteins from the British Protein Factory. In general, try it. Having chosen a good and tasty protein, you can usefully replace sweets with it.
Protein bars
This is where it is important to pay attention to the composition. Very often they use maltodextrin and soy protein. But there are also high-quality options based on whey protein and good carbohydrates with low GI.
For example, the bars are very good QuestBar from Quest Nutrition, but you should choose the flavor carefully. Some are similar to plasticine and almost tasteless. Also worthy in taste and high quality in composition Combat Crunch from Muscle Pharm.
Pay attention to the calorie content of protein bars. It's quite big. But it's better to eat QuestBar or Combat Crunch than Snickers.
Calorie-free sauces and jams
Water, some thickener and sweetener, plus flavoring agent- that's the whole composition. According to the manufacturers there 0 calories. I don’t know what food “chemistry” is used to achieve this, but the body perceives it normally. Tried different jams from Walden Farms- very pleasant. For example, stirring with cottage cheese is an excellent substitute for jam.
The main thing is not to compare it with ordinary jam, condensed milk, honey or anything else natural, which is called head-to-head. You will immediately notice the “chemical” taste of the jam and you will not get any pleasure. But when there is no pure sugar or products based on it in the diet, calorie-free jams are an excellent substitute for sweets. In reasonable quantities, of course.
I usually order protein bars and jams from iHerb.com (delivery to the Russian Federation and Ukraine is available). I’ll take advantage of this situation and publish my referral code, which gives a significant discount on your first order of $40 or more: SJW536.
What tasty treats I use on my diet, plus a few recipes
I wrote above about calorie-free jams and protein bars, but now they are not in my diet.
During the current period, I allow myself 20–30 g of dark chocolate (78%) per day. I also actively use sweetener. The best one I've tried is this sukrin, aka erythritol. Natural, similar to sugar and used in the same quantities. But dear.
For now I’ve settled on classic tablet sweeteners based on sodium cyclamate. Yes, “chemistry”, but in minimal quantities and the taste is very close to sugar. The tablet replaces 1-2 teaspoons of sugar, in these proportions I calculate when preparing any sweet food.
I also tried a more natural type of sukrasite, but I was not impressed with this sweetener because of the soda in the composition, which adds bitterness.
I drink tea and coffee unsweetened - they taste better that way. I use a sweetener, for example, in morning curd dessert:
- 300 g low-fat cottage cheese (you can use any fat content, but at the moment I use low-fat);
- 70–80 g Bifilife (or any unsweetened yoghurt, sour cream can be used);
- 30 g of protein (1 scoop or “scoop” as fitness gurus now call them);
- 2 sweetener tablets, diluted in 10–15 g of water;
- mix all this and grind thoroughly in a blender.
The result is a very tasty and sweet thing in the style of store-bought desserts, but without starch, trans fats and other unnecessary things. With coffee and hard cheese it works just fine.
I also add sweetener to cheesecakes or casseroles. Casserole recipe:
- 70 g oatmeal“Hercules” type, grind/stir in a blender with 30 g of protein (any flavor) and 30–50 g of vegetable fiber.
- Add the resulting powder to 700 g of cottage cheese;
- in a blender, beat 3 whole eggs mixed with 300 g of fruit starter, bifilife or sugar-free yoghurt, plus a sweetener to taste (I use 15-17 Huxol tablets diluted in 50 ml hot water, this is the equivalent of 100 g of sugar). You can also use kefir or 200 ml of milk if the products mentioned above are not available.
- Add cottage cheese with oat-protein powder to the resulting mass and mix it all thoroughly again/beat in a blender until smooth.
- If desired, add 50–100 g of raisins, nuts (50 g) or coconut flakes (30–50 g).
- If you cook in the oven, then grease the pan butter, set for 40 minutes at a temperature of 180–200°C.
- If you cook in a slow cooker, then set the casserole for an hour in the baking mode with the lid closed (also after greasing the pan with butter), and then for another 15-20 minutes in the baking mode, but with the lid open, so that the excess liquid evaporates.
- Mix 0.5 kg of cottage cheese in a food processor with 500 g of sour cream and 2 g of vanillin.
- Pour 20 g of gelatin into 300 ml of boiled water at room temperature and leave to swell for 10 minutes. Then put this mixture on the fire for a couple of minutes so that the water warms up to a warm state, remove from the heat, leave for 5 minutes. Reheat and remove from heat. In about 20 minutes the gelatin will completely dissolve.
- Dissolve 15 sweetener tablets in a small amount of water (or add it to dissolved gelatin). Or you can use 150 g of sucrin.
- Mix everything in a blender at low speed (as for kneading dough).
- Pour the resulting mixture into molds and refrigerate.
- In a couple of hours, the jelly-curd dessert will be ready.
In addition, at the current stage of drying, I allow myself only green apples(“Simirenka”, “Golden”) - good option, if you want to eat something tasty. Sometimes I eat a little peanuts.
In general, I don’t suffer much with my current diet. There is no craving for sweets at all. Unless, due to a small calorie deficit, there are moments of severe hunger. For example, when you go home after strength training or cardio. But this is not critical. But the appetite is brutal and simple buckwheat with chicken breast, tomato paste and salad with a dressing of lemon juice and soy sauce provide simply indescribable gastronomic pleasure.
Many nutritionists call the principles of proper nutrition a free diet. This is one of the most popular areas for normalizing weight. In the modern world, the concept of proper nutrition (PN) is interpreted differently. Some argue that for this it is necessary to completely give up meat, bread, and sweets. The proposed method does not require such sacrifices. All you need to do is follow some recommendations and make the right diet.
A balanced diet improves metabolism, thereby promoting weight loss. This regimen will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, diabetes mellitus. Natural foods with moderate amounts of fat, protein and carbohydrates will help improve performance and improve your mood.
How to eat right to lose weight
Reset overweight When adhering to a balanced diet, the main thing is to take into account the body’s need for calories and your daily activity. The basics of proper nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and eliminate on-the-go snacking.
If you follow all the recommendations and calculate calories, PP helps you lose weight by an average of 5-7 kg per month, depending on the characteristics of your body. The following advice from experienced nutritionists will help you understand the essence of the diet and master the principles of its construction:
- The energy value of meals per day should correspond to the body's expenses. For obese people, the total calorie content of meals should not exceed 900-1000 kcal. The standard energy value for people with moderate activity is 1200 kcal, for athletes – 1600-1900 kcal.
- The chemical composition of products must fully satisfy the body's needs. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or microelements.
- Learn to follow a diet. You should eat small portions, but often, at regular intervals
Rules
Proper nutrition when losing weight, this is not a diet, in the classical sense of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome; to master them, you only need the desire to succeed:
- Drink enough water. You can calculate the required volume of liquid using a special application on your phone or use standards. The norm is 1.5-2 liters of fluid per day, including tea, compote, water or other drinks.
- Follow the regimen strictly. Don't allow yourself to snack on the go, even if it appears light feeling hunger. Over time, the body will get used to receiving the right food at the right time.
- Choose your products wisely. Not all of them go well together. Find, print and hang a compatibility table on the refrigerator.
- When purchasing food, carefully study the ingredients. The less everything is listed there, the healthier and more natural the product will be.
- Bake, not fry – this is the main rule of PP. When frying, you use a lot of vegetable oil or animal fat, which is invariably deposited in the body. If you want to lose weight, steam, bake, or eat fresh foods.
- Dress salads not with mayonnaise, but with a spoon of olive, linseed or sesame oil mixed with lemon juice.
- You should eat in small portions, from small plates. The maximum break between meals (not including sleep) is 4 hours.
- Chew your food thoroughly and don't get distracted by reading a newspaper, surfing the web on your smartphone, or watching TV.
Proper diet for weight loss
In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat frequently - 5-6 times a day. The regimen should be scheduled so that each meal occurs at approximately equal intervals of time:
- Start your breakfast at 7-9 am. This is the time to eat carbohydrates. They are digested by the body longer than other components. Eat oatmeal with fruit or an omelet with vegetables for breakfast, and drink freshly squeezed juice. If you play sports, go for a workout before eating.
- Have lunch no later than 12 noon. good time to refresh yourself with the first courses. Light vegetarian soups, borscht without frying, cabbage soup, and cream of mushroom soup are suitable.
- Have lunch from 1 to 3 p.m. At this time, the body can still digest complex foods, so eating pasta, cereal, whole grain bread or potatoes for lunch is acceptable. If you prefer to exercise in the afternoon, then use complex carbohydrates should be minimized and the emphasis should be on protein foods.
- Before dinner, you can have a snack between 16 and 17 hours. If you had a heavy lunch, then you can skip the afternoon snack. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
- The ideal time to finish your meal is 18.00-20.00. Protein foods are ideal for dinner - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or egg white omelette. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.
How to switch to proper nutrition
Once you understand how important it is to correctly create a diet, correctly distribute food throughout the day, following the regime will be pleasant and easy. Some rules will help you move to balanced diet without stress for the body:
- There will be times during the day when your appetite has already awakened, and lunch or dinner is still far away. To avoid situations where you have to eat fast food when leaving home, take lunch or afternoon snack with you in containers.
- Before going to the store, make a list of the products you need. Be sure to include fresh vegetables, fruits, cereals, and herbs.
- Forget about canned food, smoked meats, fast food. This is the most harmful food, it contains a lot of preservatives, additives, and flavor enhancers.
- Avoid refined sugar and candy. Replace sweets with healthy honey and fresh sweet fruits.
- Place healthy products in a prominent place. A plate of fruit in the center of the table or a cereal cookie in the center of the table is sure to catch your attention.
- At first, do not completely give up “unnecessary” food. Make the transition smooth - remove fast food from the menu in the first week, sugar in the second week, and so on. If you feel close to a breakdown, eat a piece of dark chocolate or another favorite treat.
Diet
The result of losing weight directly depends on what kind of food you prefer to eat. Switching to proper nutrition will help not only achieve success, but also consolidate the result. The diet should include nutritious but low-calorie foods, lots of vegetables, fruits, and cereals. For convenience, print out and hang on the refrigerator the list of permitted and prohibited products:
| Junk food | Healthy Products |
| white bread, yeast baked goods, puff pastry | bread made from whole grain flour, rye or with added bran |
| soups with strong rich broth, milk, and legumes | vegetarian soups, pureed vegetable soup, liquid dishes with lean broth |
| fatty meat, fish, smoked foods | crumbly porridges – rice, buckwheat, pearl barley, oatmeal, couscous, bulgur |
| canned food, homemade pickles, shelf-stable fish or meat | stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin |
| sausages, frankfurters, semi-finished products | lean meats – skinless poultry fillet, rabbit, beef, veal |
| full-fat cottage cheese, cream, salted cheese | lean fish – bream, pike perch, cod, pollock, carp, flounder |
| sweet store-bought juices, carbonated mineral water, alcohol (except natural wine) | steam omelette, hard-boiled eggs (no more than 2 pieces per day) |
| cooking fats, hot sauces, mayonnaise | low-fat dairy products - cottage cheese, kefir, milk, cheese, yogurt |
| some types of fruits and berries - raisins, bananas, grapes, dates, figs | fresh berries and fruits |
| fast food, crackers, chips, other “dry” food | green tea, red tea, natural coffee, rosehip decoction |
Power scheme
Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of products do not combine well with each other and provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only bringing no benefit to the body, but also being stored as fat.
There is a special table that indicates product compatibility. So, you cannot combine meat with potatoes or pasta. It is better to serve baked or grilled vegetables as a side dish for chicken or veal. It is advisable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists advise studying this plate in detail.
In addition, experts have noticed a pattern between the desire to eat “junk” food and the lack of certain substances in the body. To avoid losing your diet, try replacing sweets and other dishes with healthy foods without disrupting your diet:
| What do you want to eat | What's missing | What to replace |
| Fatty foods | Fermented milk products (natural yogurt, kefir), nuts, sesame seeds |
|
| Muffins, pastries, white bread | Amino acids, nitrogen | Nuts, seeds, eggs |
| Chips, crackers, fried | Carbon | Beans, lentils, potatoes |
| Salty | Seafood, seaweed, fish |
|
| Sweet | Champignons, turkey, cucumbers, tomatoes, white cabbage |
|
| chocolate | Almonds, cashews, buckwheat, chickpeas |
How to drink water correctly
Nutritionists always advise drinking at least two liters of fluid per day. This can speed up metabolism and prevent overeating and dehydration. In addition to the fact that you need to drink water, it is important to understand how to do it correctly. There is a certain scheme:
- Be sure to drink two glasses of water before breakfast. The liquid will fill part of the total volume of the stomach, helping to fill up faster. You can start eating in 15-20 minutes. If it is difficult to drink plain water in such quantities, add half a teaspoon of honey or a few drops of lemon juice to it.
- Drink two glasses of water closer to 12-14 hours, after 20 minutes have lunch. After lunch, you cannot drink anything for 2 hours; it is strictly forbidden to consume any liquid with meals.
- Before dinner you need to drink 1 glass of water. It is forbidden to drink food. To avoid swelling, you should not drink tea, kefir or other liquid drinks 2 hours before bedtime.
It is a well-known fact that the rate of weight gain and loss depends on a person’s metabolism. So, some can literally gain weight from water, while others eat cakes without the risk of gaining weight. Scientists have found that there are drinks that can affect the speed of metabolic processes:
- Green or Monastery tea. It not only affects the metabolic rate, but also has a diuretic effect, promoting fast weight loss.
- Ginger decoction. Ginger root contains capsacin, a substance that gives the drink a “panginess”, improves digestion, and has a mild antibacterial effect.
- Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to consume them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
- Sage tea. The drink not only promotes better digestion, but will also help prevent colds.
- Liquid chestnut. The medicinal drink energizes and cleanses the body of waste and toxins.
How to create the right diet for weight loss
The menu needs to be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule your food intake by the hour, but also to take into account its calorie content. Nutritionists recommend dividing the daily diet according to calorie content:
- breakfast – 500-600 kcal;
- snack – 150-200 kcal;
- lunch – 300-400 kcal;
- afternoon snack – 150-200 kcal;
- dinner – 300-400 kcal;
- drinks – 100-200 kcal.
Menu for the week
When preparing a diet for 7 days, you need to take into account the calorie content of the dishes, because proper nutrition for weight loss does not imply a complete rejection of your favorite treats. To regulate the amount you eat per day, you will need a table of caloric content of foods. Manufacturers indicate the energy value on the label of their products, or you can find a table with calorie content on the Internet. To get enough, but not to overeat, it is recommended to adhere to the following indicators:
- People leading a sedentary lifestyle are allowed to eat up to 1200 kcal per day.
- For activists, athletes, and when doing fitness, the diet should be increased to 1800 kcal.
| Breakfast (30-40% energy value) | Lunch (40-50%) | Afternoon snack (10%) | Dinner (up to 20%) |
|
| Monday | Muesli with fresh fruit (100 g), green tea with honey, bread with cheese. | Boiled chicken (70 g), sauerkraut or stewed cabbage (100-150 g), rosehip decoction. | Vegetable casserole with cheese (100 g), chamomile tea. |
|
| Steam omelette of 2 eggs (200 g), apple, unsweetened black tea. | Champignon puree soup (200-250 ml), meatballs with rice and vegetable side dish (100 g). | Vegetable salad (100 g), 150 grams of low-fat cottage cheese with fruit. |
||
| Buckwheat porridge with water (150 g), fruit salad (100 g), rosehip decoction. | Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g). | Curdled milk. | Steamed fish and broccoli (200 g), tea. |
|
| Toast with curd cheese, vegetable salad with avocado (150 g), fruit juice. | Whole grain pasta (150 g), vegetable salad (150 g). | Dried fruit compote, biscuits. | Boiled turkey (150 g), grilled vegetables (100 g). |
|
| Baked potatoes stuffed with spinach and cottage cheese 2-3 pcs., tea. | Cabbage soup – 1 soup plate, salad with tomatoes and herbs – 100 g. | Cottage cheese 0% fat. | Carrot cutlets (2 pcs.), rabbit stewed in sour cream (100 g). |
|
| Oatmeal with honey (200 g), fruit juice. | Vegetarian cream soup – 1 soup bowl, baked chicken with rice on the side (100 g). | Stewed cabbage with carrots (150-200 g), turkey (70-100 g). |
||
| Sunday | Omelet with vegetables (150 g), a piece of rye bread with cheese, fruit drink. | Steamed veal (100-150 g), baked vegetables (200 g), tea. | Salmon baked with lemon (200 g), tea. |
Menu for the month
Based on your weekly diet, you can create a menu for the whole month. The main condition is to make it as diverse as possible. The proposed menu is just an example of how you can combine products. It describes three options for breakfast, lunch and dinner; for a snack you can eat any fruit or berries, drink a glass of kefir:
| First week |
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| Second week |
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| Third week |
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| Fourth week |
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The best diets for effective weight loss
Losing excess weight quickly is impossible with proper nutrition. This technique involves a long process of losing weight, but it guarantees that extra pounds they won't come back to you. For these reasons, many people who are losing weight prefer to try a diet first, and then switch to a balanced diet. Doctors recommend sticking to this menu for no longer than 2-3 weeks, so as not to harm your health.
Buckwheat diet
It belongs to the group of mono-diets, because you need to eat exclusively buckwheat throughout the entire period of weight loss. This cereal is a very filling product; it contains a lot of protein and valuable macroelements, but buckwheat has very few carbohydrates compared to other cereals. With this mono-diet you can lose 5-7 kg in 7 days, but sticking to this diet for more than a week is not recommended.
The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that during weight loss the body will not receive enough of those substances that are not present in buckwheat or are contained in minimal quantities. Therefore, many doctors recommend diversifying strict menu vegetables, fruits and berries. The cereal can be boiled, but it is better to pour boiling water overnight. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.
Protein
This nutritional plan is unique in that it includes protein foods that are loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will be forced to draw energy from its own fat reserves, thereby burning subcutaneous deposits. With the help of a protein diet, women can lose 10-12 kg in 3 weeks.
Standard protein menu designed for two weeks, after which you should gradually adhere to the basics of proper nutrition when losing weight. The diet has its limitations, for example:
- It is strictly forbidden for pregnant women, women during lactation and those patients who have problems with the liver or kidneys to adhere to such a diet.
- People with diseases of the cardiovascular system, especially patients with arrhythmia, should approach the choice of a protein diet with caution.
- Consulting a doctor before starting to lose weight on proteins is necessary if you have digestive problems, have been diagnosed with gastritis or other diseases.
- It is not recommended for older people to lose weight on proteins, due to an increased risk of thrombosis and changes in the structure of cartilage tissue.
Dukan diet
The nutritional principle developed by the famous French nutritionist Pierre Dukan is especially popular. The weight loss method is divided into 4 stages, each of which has its own characteristics when choosing food:
- Stage 1 – attack. Lasts from 2 to 7 days, during which you can eat only proteins.
- Stage 2 – alternation. Lasts 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
- Stage 3 – consolidation. Lasts until you get the desired weight loss result. You need to adhere to the rules of alternation, gradually introducing new dishes to the menu from the list of permitted ones.
- Stage 4 – stabilization. You need to stick to it all your life. The principle of this stage is simple: 6 days a week you can eat whatever you want, but on the 7th day only proteins are allowed.
It is possible to lose weight on the Dukan diet, and how much to lose will depend on you and your diligence. On average, women manage to lose 10-15 kg in 2-3 months. Before you start following the diet, you should take into account its contraindications. The diet is strictly not recommended:
- pregnant women;
- women who are breastfeeding;
- patients with diseases of the heart, liver, kidneys, blood vessels;
- people with metabolic disorders;
- patients with gastrointestinal diseases or gout;
- those people whose activities involve heavy mental or physical stress.
Video
“You don’t have to count calories” is an advertising ploy for popular diets. Such diets are structured in such a way that it is impossible to get many calories (an option is the monotony of mono-diets). Psychologically, the approach is justified - those losing weight stop concentrating on controlling nutrition, there is no strict prohibition. In practice, the number of calories consumed to lose weight must be less than the amount consumed. If the condition of the difference in the number of calories is met, the type of food is not important - weight decreases.
Nutritionists point out: for the body - stress, gastrointestinal tract forced to restructure work. When changing the diet, the menu is made up of healthy, non-irritating products that do not contain toxic, harmful, or aggressive components.
The number of restrictions is directly related to the acceptable duration of the diet. By reducing the calorie content and volume of your usual dishes, you can eat “in a new way” for months. Severe restrictions will not cause harm in short-term use.
Types of diets
To navigate the variety of diets, they are classified according to the principles of product selection.
Mono-diets
What can you eat on a diet in this case, it is determined by the name: apple diet - apples, kefir diet - kefir. The rest is impossible. Buckwheat, rice and other mono-diets are popular.
Advantages: efficiency, hassle-free cooking, economical.
Disadvantages: deficiency in the diet of a complex of necessary substances (multivitamins save), monotony of the menu.
Nuances: suitable for short-term unloading; the choice of product for a mono-diet should be agreed with your doctor (apples, some fruits and vegetables irritate the gastrointestinal tract).
Protein diets
Eat: lean meat, fish; fruits, vegetables (except those containing carbohydrates).
Don't eat: carbohydrate foods.
Advantages: choice of dishes to taste, no sudden feeling of hunger.
Disadvantages: deficiency of saturated and unsaturated fatty acids, fat-soluble vitamins contained in fatty fish and other unauthorized foods.
Nuances: the weight decreases gradually, the result is maintained if you do not overeat after the diet.
Low-calorie diets
Eat: all foods, excluding harmful ones (with preservatives, dyes, etc.).
Do not: exceed the established daily calorie intake.
Advantages: effectiveness due to a calorie deficit, it is permissible to follow a diet for a week or a month.
Disadvantages: difficulty of control, problems calculating calories when eating out.
Nuances: it is important to create a balanced diet to avoid stress and breakdowns.
Low fat diets
Eat: carbohydrates, vegetables, fruits.
Do not consume: fats (maximum – 50 g per day).
Advantages: rapid decline weight, consumption of vegetables and fruits without exception.
Disadvantages: lack of healthy fats - sources of energy and some vitamins.
Nuances: long-term use is not recommended.
Drinking while dieting
The choice of drinks when preparing a diet requires attention. There are serious violations of diet requirements by drinks that are not taken seriously. What can you drink while dieting?- the doctor recommends.
General principles drinking regime
During the diet, it is important to drink a lot, but when increasing the volume of fluid, this is done gradually, and not all at once “from Monday”.
In addition to permitted drinks, it is important to drink pure or mineral water.
You should drink before eating, and not the other way around.
Unacceptable drinks
It is necessary to exclude from the diet: sweet carbonated waters, strong alcohol and liqueurs, purchased packaged juices.
Drinks requiring control
Milk, kefir, matsoni, etc. have calorie content. They are useful, but “weight” must be taken into account when calculating the diet.
Coffee is aggressive to the walls of the stomach and blood vessels, but coffee lovers can drink a cup of natural, sugar-free drink in the morning.
Distilled water is not harmful, but does not provide trace elements and salts. Choose drinking and mineral water.
Freshly squeezed juices are aggressive to the gastrointestinal tract. They are diluted with drinking water by a quarter, a third or half.
Drink tea freshly brewed. Green tea is allowed hot and cold, black tea is allowed chilled. Beneficial substances are found in fruit teas and mate.
Healthy drinks
During the diet, herbal infusions are useful.
Rosehip invigorates and provides vitamins.
Mint and oregano are calming and drink them in the evening.
Chamomile and wild rosemary tone up in the morning.
Compotes made from fresh fruits and dried fruits without sugar are tasty and healthy.
Water with lemon juice and ½ spoon of honey per glass reduces appetite.
What can you eat with proper nutrition?
Fruits: these are vitamins, fiber, and eating three to four fruits a day will reduce the desire to eat sweets. Sour or sweet and sour apples, oranges, pomegranate, grapefruit, peaches, melon, watermelon, kiwi, pineapple should be consumed. These guests must be present at your table.
Oranges stimulate protein metabolism.
Pineapple helps burn fat reserves - this is a super healthy food for weight loss.
Grapefruit lowers insulin, which leads to decreased appetite.
What not to eat with proper nutrition
Unfortunately, not all fruits can be consumed with proper nutrition. Such as bananas, dates, grapes - must either be excluded altogether, or taken in rare cases and in small portions.
Vegetables
Meat
Is it possible to eat meat to lose weight? Meat is not only possible, but also necessary. Just remove fatty meat and give preference to lean meat. Beef, veal, turkey, chicken, rabbit meat, lean pork - these dietary products should almost always be present in the daily diet.
Naturally, not fried, and no more than 200 g at a time can be eaten when losing weight. Use a pressure cooker, grill, oven and meat will be the best employee in the fight against those hated extra pounds. With proper nutrition, it is very important to eat foods containing proteins for lunch - chicken breast, eggs, fish. Chicken breast (without skin) is ideal for all types of diets; eat about 200 g at a time.
Fish and seafood
What can you eat from the inhabitants of the deep sea? Fish, fresh and not fatty. All seafood is animal protein, which is easily and quickly absorbed by the body. Use them to lose weight, but on the condition that you cook them without oil - boiled, steamed or grilled. Give special preference to the following fish: mackerel, crucian carp, pollock, trout, herring, pink salmon to lose weight, and seafood: squid, shrimp, crabs.
Cereals suitable for weight loss
They are long lasting carbohydrates, which means that after eating such food, you will forget about hunger for a long time; these are useful foods for weight loss. But accept them better in the morning or at lunch, not dinner. The most popular cereals in this regard are brown rice, buckwheat, oatmeal. The right combination of products from this range will give amazing results.
Buckwheat contains a minimum of carbohydrates and a lot of protein.
Oatmeal helps normalize the intestines and contains fiber.
The best products for weight loss, video
Drinks that are included in the list of products for weight loss
Dairy and fermented milk products
Fermented milk and dairy products are a necessary product in almost all diets. They can and should be used, preferably with a low percentage of fat, of course. Especially low-fat kefir at night, normalizes the action of the gastrointestinal tract.
Mushrooms
The list of foods for weight loss also includes mushrooms. Removes cholesterol and toxins from the body. The food combination for proper nutrition should include mushrooms and vegetables.
Sweets
With proper nutrition, you should not forget about sweets, because they contain glucose, which is necessary for good brain function. To eat sweets and not gain weight, you can choose the lowest-calorie ones, which will not cause harm, but benefit. Let's go to the store and look at the shelves to see what to choose from our list of products when losing weight:
Pasta
What to do for amateurs pasta who follow proper nutrition? Give up your favorite dish completely? No, is it possible to eat pasta and lose weight? Yes, if you know what pasta you can eat and choose it for your diet. You can eat durum wheat pasta, spaghetti, eat them only with vegetables, without animal fats. Then they will make dieting and proper nutrition a pleasure, and they will not have to give up their favorite foods while eating properly.
List of necessary products for the week
Proper nutrition - do's and don'ts? Diversify your weekly menu with vegetables, fruits, fish and lean meat, egg whites, and low-fat dairy products. Don't forget about nuts and dried fruits. Drink plenty of water and herbal infusions. Cook meat and fish dishes by steaming and grilling, also in the oven, serving per serving is 150-200 g. Grease salads with olive oil (no more than 2 tablespoons).
Proper nutrition, what you can eat for breakfast: it is best to prepare buckwheat or rolled oats; cottage cheese casserole is also great, low-fat cottage cheese, scrambled eggs made from two eggs with vegetables.
For lunch you can eat lean borscht and soups with light broths. Products for healthy eating include boiled meat, salad, brown rice.
Dinner should make up 20% of the total daily norm your diet. Don't forget about snacks.
What does proper nutrition include?
Drink at least ten glasses of water per day. Lack of water in the body leads to dehydration, dryness and premature aging of the skin;
remove simple carbohydrates from your diet: these are products made from flour and sugar - cakes, cakes, carbonated drinks. These products bring pleasure, but will not allow you to enter weight loss mode;
fruits and vegetables must be on the table every day, if you want to eat healthy, your food table should begin with them;
eat often and in small portions, do not starve, as this will lead to overeating;
You need to eat very slowly, chewing each piece thoroughly, without rushing. Never eat while watching TV, it is distracting and you may eat more than you need;
be sure to have breakfast, think about what foods are suitable for breakfast the day before;
try to eat at the same time;
have dinner no later than eight o'clock;
sleep more - become healthy;
drink no more than one cup of coffee;
reduce alcohol consumption, give up beer and sweet liqueurs;
those who are losing weight should move more, do exercises in the morning so that you don’t have to do them in the middle of the day, walk a few stops, and then start driving public transport. Being in the air and walking - best friends losing weight;
The diet needs to be varied; the list of products for weight loss should include a wide variety;
get up from the table with the feeling that you want to eat more - golden rule;
you need to eat 5-6 times a day;
For snacks, use nuts, dried fruits, muesli, and fruits. Read above what you need to eat.
“What can I eat to lose weight?” - There is no person who wants to lose extra pounds who would not be tormented by this issue. If you believe that “food” and “losing weight” are incompatible concepts, you are deeply mistaken. Yes, don’t be surprised, there are products that not only satisfy the feeling of hunger, but are also a real help on the difficult path of fighting hunger. overweight.
What to eat to lose weight: fruits
Some foods help you lose weight because they contain large number, which means that the body loses more by digesting them than it gains. In addition, such products promote and significantly reduce the feeling of hunger, literally filling the stomach. Others contain substances that burn and speed up metabolism. If there are no special reservations or individual contraindications, then you can eat (drink) it without restrictions.
So, what can and cannot be eaten when losing weight, so that the process of losing excess weight is as effective as possible?
First, about what you need to eat to lose weight from the assortment of fruits.
- The first place in the ranking of what people eat to lose weight is occupied by pineapple. Pineapple contains a unique enzyme called bromelain, which can break down complex lipids and help the body absorb fats. Only available in the morning! The fact is that pineapple also contains glucose, which means the pancreas reacts to it and releases insulin, which carries vital substances throughout the cells, but in which cells, alas, we don’t know (in whom and when - how) . What if for fat? So eat pineapple as much as you want, but only in the morning.
- The second thing that is recommended to eat to lose weight is kiwi. A valuable quality of kiwi is its ability to burn fats that block arteries. This reduces the risk of blood clots and removes excess fat from the body. Kiwi also contains a lot of magnesium and potassium salts, fiber, which removes and helps normalize digestion. This fruit normalizes protein metabolism and promotes proper metabolism. As a concomitant pleasant effect of eating kiwi, there is no feeling of heaviness and belching after eating if you eat one kiwi fruit. Available only in the mornings.
- Grapefruit closes the top three on the list of what you can eat to lose weight. This fruit perfectly reduces insulin levels.
What to eat and drink to lose weight: drinks and vegetables
When talking about what to eat to lose weight, we must not forget about drinks. So, what do modern nutritionists recommend drinking to lose weight?
- . Drink as much as you want, but it’s better - 2 liters a day (2 l), and at least 2-3 glasses right in the morning. Just keep in mind: you should drink water not with the porridge, but half an hour beforehand (or after half an hour), so that the porridge does not soak in your stomach. The same applies to all liquids.
- . It is used as a means for weight loss, as it enhances metabolic processes and accelerates the removal of fat from the body. In addition, green tea is able to remove heavy metal salts and other toxins from the body. It is rich in vitamins and cachetins, for example, fluorine, iodine, and many others, due to which it speeds up metabolism and also removes fats. In addition, it strengthens teeth and gums, acts as an excellent preventative against cancer (and is simply necessary for those who work a lot at the computer), and strengthens the immune system.
- Ginger. Rich in fiber, calcium, magnesium, iron, vitamins A, C, B1, B2, amino acids. A weight loss drink is made from ginger root, which is very good to take during the day before meals, since ginger tea dulls the feeling of hunger. Brew 2 tbsp. spoons per 1 liter of water.
What should you eat to lose weight from a wide range of vegetables?
- . This is where celery's incredibly low calorie content works but is very nutritious. 100 g of celery contains only 18 kcal, and you will be full immediately and for a long time thanks to the colossal amount of fiber. Plus, you'll get plenty of vitamins and minerals, and it's simply delicious.
- Cabbage. A little higher in calories than celery (20 kcal per 100 g), there are a lot of benefits (vitamins and microelements), and even more fiber, that is, it cleanses the intestines perfectly, and it also calms hunger. In addition, cabbage (any kind) contains sulforaphene, a substance that has anti-carcinogenic properties (that is, it prevents cancer).
- . Improves blood composition, as well as metabolism in the body, thereby helping to lose excess weight, activates digestion, accelerates the scarring of ulcers, and has a calming effect on the nervous system, reduces high blood pressure, has a mild diuretic and laxative effect, removes bad cholesterol from the body and prevents the deposition of salts in the body.
What else can you eat to lose weight?
And a few more foods that you can eat to lose weight and not punish yourself for consuming extra calories.
- Sea kale. Due to its high content of iodine and other beneficial substances, especially alginic acid, kelp, firstly, absorbs toxins and heavy metals, and secondly, accelerates metabolism.
- Oatmeal. The soluble fiber contained in cereals forms a kind of gel that slows down stomach emptying.
- Olive oil. contains, in addition to many vitamins, acids that are very useful for the body: oleic, palmitic and stearic. They reduce cholesterol levels in the body and prevent the formation of tumors. Olive oil has a beneficial effect on the functioning of the liver and pancreas. The acids contained in olive oil speed up metabolism in the body and reduce the feeling of hunger.
- Mushrooms. They contain a lot of useful vitamins and minerals, but most importantly - fiber, which does not irritate the stomach. Mushrooms are a very satisfying food, you can fill up on them quickly and for a long time, and they are very low in calories. Mushrooms are also great for cleansing the intestines.
- Spicy seasonings. Hot peppers and all its varieties, ground black pepper, mustard, horseradish, and garlic are good for burning fat. Every time we add spicy seasonings to food, we lose weight, because such food accelerates energy production in the body (the process of thermogenesis) and burns excess fat cells, lowering insulin levels.
- Lemon. Lemon releases fats, so it is recommended to include it in the diet when carrying out a weight loss course. It also promotes weight loss because the biologically active substances contained in it stimulate protein metabolism. Season with lemon juice.
What you shouldn’t eat to lose weight: foods you absolutely shouldn’t eat when losing weight
In addition to fast food and sugary drinks, four foods are prohibited.
- First on the list of what not to eat to lose weight is sugar. The more sugar, the more insulin, and therefore fat (unless you exercise or solve difficult scientific or creative problems). In any case, instead of sugar, use honey or dark chocolate, but not enough (1 teaspoon of honey or 1 piece of chocolate) in the morning. However, it lowers blood pressure and calms you down. So you can do it after dinner (precisely honey, not to be confused with chocolate!).
- Second in the ranking of what not to eat when dieting for weight loss is salt. If your salt intake is normal (about 15 g per average adult), then there is no problem, but, alas, the vast majority of people eat much more salt. If you really want to lose 10 kg in a month, then for the first week of this month eat everything without salt at all, and then add it to a minimum. And no saltiness! With an excess amount of salt, water-salt metabolism is disrupted, the body begins to retain too much fluid, as a result of which the heart is subjected to excessive stress pumping blood more than it is needed, this creates high blood pressure, headaches begin, and subsequently this can cause hypertension and the development of various. Salt is deposited in the joints, this process occurs for a long time without showing itself in any way, and often makes itself felt quite late: the joints begin to ache, become less mobile and flexible, unexpected attacks of pain begin, the joints react to the weather and changes in atmospheric pressure, This happens very often in older people. Often the joints fill with fluid and swell; this is a peculiar reaction of the body to the deposition of salts in the joints, which tend to dissolve them with the help of fluid. In addition, salty food awakens the appetite, so people who are obese or simply overweight are not recommended to eat salty food. For those who want to lose weight, salt-free diets are often prescribed.
- In third place on the list of what you should not eat to lose weight is wheat and any refined flour. It contains a huge amount of calories. It is best to either not eat at all, or extremely rarely.
- And finally, white closes the list of what you shouldn’t eat when losing weight. Eat brown ones for their fiber content.
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