Everything is good in moderation, and even on a diet, you can and should pamper yourself. What and how - read below.
Deciding 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 clamp themselves as much as possible into often insane frames, so to speak, "tighten all possible screws."
Yesterday, these citizens ate cookies, sweets, hamburgers, french fries and other food "pleasures" in kilograms, and today only chicken breast, buckwheat and cucumbers with tomatoes. A week, two, a maximum of a month passes, and with the approach described above, a breakdown occurs. No, it's not like that - BREAK!
A person falls into such a fierce intestinal fornication that he returns both the lost few kilograms, and rather quickly gains a heel or two from above. Often this is excess water, but there is nothing good in carbohydrate edema either. Especially against the background of the fact that they do not subside with an unbalanced diet and periodic overeating.
Yes, this is just one of possible errors. It is also important to work with weights, a reasonable cardio load, a sufficient amount of sleep and other conditions, if not observed, 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. Still, nutrition, plus the ability to maintain the selected regimen, is 70-80% of success. So we will help ourselves to keep the regime with the help of a few tricks and a reasonable selection of products.
tricks
Let's start with the products that are actively promoted on TV in the wake of the now fashionable theme of fitness and weight loss, which are supposedly healthy and at the same time tasty. Here are the perfect products. In fact, these are tricks that should not be consumed with a balanced diet (or zealous with them if the regime is not very strict).
Dry breakfasts
All sorts of cereal flakes, puffed rice and other things that fly well into the stomach both in dry form and with milk or juice. Often on the boxes with these mixtures Fitness is written in large letters. True, from fitness there is only a name.
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 is even higher than that of sugar), plus flavor enhancers. Don't be deceived by the fact that there are like a bunch of healthy cereals - they really are, but they are cleaned and ground to dust. There is little use 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 meal with meat, porridge and salad. But after the last one, you want to eat after 3-4 hours, and after the first one, after an hour, you are already ready to devour the elephant.
Diet bread
There is only a part of the trick here. You need to look at the composition and the bread itself. If there is only rye flour, no sugar and other strange additives, and the bread resembles a cracker - everything is ok. If it uses premium flour, and the product is similar in consistency to pressed corn sticks, there is zero benefit from it.
store juices
In general, there are also natural, even reconstituted juices, 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, any sweet store-bought yogurts can be attributed here, since they have an excess of sugar. But the so-called "light" fat-free ones are generally hellish hell. In addition to a solid dose of sugar, they also have a bunch of starch to compensate for the lack of fat and get a nice, thick texture.
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 trans fat is a very harmful and dangerous product for the body.
Muesli bars
Fitness is also often written on them, but, as in the case of dry breakfasts, there is no smell of fitness or benefit. In the composition of dried fruits and cereals, seemingly useful things. That's just grains again in a highly processed form and in the form of fast carbohydrates, plus it's all molded together with corn syrup or honey (also not the best thing on a diet). Yes, and dried fruits are not as harmless as it seems. The same dates or raisins differ little from sweets in terms of the effect on the body (insulin response, calorie content).
Classic sweets - choose the lesser evil
Also not the most useful things on a diet, but if the regime is not too strict or when you are in the form support stage, then you can please yourself with light carbohydrates. Let's choose from a bunch of evils the lesser and which is not disguised as a fitness theme.
Zephyr
The classic natural marshmallow consists of applesauce and molasses, as well as starch, egg white, and sugar, of course. Plus marshmallows - a relatively low calorie content against the background of other sweets, the absence of trans fats. But the glycemic index is quite high - 65 (like a muffin or white rice)
Marmalade
It is similar in its advantages to marshmallows, but the composition is slightly different: applesauce, gelatin, agar and pectins useful for digestion. It’s not worth tinkering with the quantity, since there is a lot of fructose in the marmalade (the GI of such marmalade is only 30), although there is also sugar (GI 65). In any case, good (tasty and sweet) should be a little bit.
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 are all better than sweets stuffed with sugar and trans fats, but you also need to be careful. Dried fruits are high in calories and contain a lot of fructose.
bitter chocolate
This is a chocolate in which from 70% cocoa and more. Very high-calorie, fatty, but cocoa fat is useful, 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 in the end does not turn out to be superfluous. 10-15 g of dark chocolate per day can be afforded even during a very strict diet.
nuts
Not quite sweet, but also very tasty. 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 amounts. Ripe bright yellow bananas - the glycemic index is quite high, almost like a roll. Grapes - a lot of fructose, little benefit. Watermelon or melon - often almost pure fructose with water and nitrates. Especially at the beginning of the season with gourds, you need to be extremely careful.
Sports snacks
Sports nutrition is sweet and tasty, but without sugar and excess carbohydrates. Someone will remember the type of harmful sweeteners, but their harm is greatly exaggerated. You don’t have to look far for examples - did many people die from a sweetener? Google it, you won't find a single case. And from sugar, fast food and other food waste, people die the only way. Yes, not directly, but because of obesity and its consequences, including diabetes.
In general, a sports nutrition may well relieve cravings for sweet and tasty, if there are severe restrictions on such products.
Protein
Any whey, complex, casein. Most of this kind of products are sweet and with some taste, starting with the classic " Vanilla», « Chocolate», « Strawberry” and ending with various funny ones like “ Cream cookies», « banana coconut», « Strachitella" (remember to read "T" in the first half of the word and this is not what you thought, but " a combination of white creamy ice cream with pieces of dark Italian chocolate»).
True, there is a nuance - not all options are equally tasty. Naturally, there are no comrades for the taste and color, so before you buy a bag of protein, you should first try it by buying a disposable sampler.
In my experience, Optimum Nutrition Whey Gold Standard very high quality protein, but not very tasty. And here SAN Titanium Whey lovely (banana-coconut or cappuccino) although there is important point- it must be whipped in a blender. In a shaker, it turns out to be watery and then it seems too sweet, with a frankly vigorous taste. In addition, I can recommend BSN Syntha 6 However, there are quite a lot of carbohydrates. not bad Syntraxx Whey And Matrix 5. Very tasty or, so to speak, neutral proteins from the British Protein Factory. In general, try. Having picked up a good and tasty protein, you can usefully replace sweets with it.
Protein Bars
Here it is important to pay attention to the composition. Very often they use maltodextrin and soy protein. But there are also quality options based on whey protein and good carbohydrates with a low GI.
For example, bars are very good Quest Bar from Quest Nutrition, but it is worth choosing the taste carefully. Some look like plasticine and are almost tasteless. Also worthy of taste and quality in composition Combat Crunch from Muscle Pharm.
Pay attention to the calorie content of protein bars. She's pretty big. But it's better to eat QuestBar or Combat Crunch than Snickers.
Calorie-free sauces and jams
Water, some thickener and sweetener, plus flavor additive- that's the whole composition. According to 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, stir with cottage cheese - an excellent substitute for jam.
The main thing is not to compare with ordinary jam, condensed milk, honey or something else natural, which is called head-to-head. You will immediately feel the "chemical" taste of jam and you will not get any pleasure. But when there is no pure sugar and products based on it in the diet, calorie-free jams are an excellent substitute for sweets. In reasonable amounts, of course.
I usually order protein bars and jams on iHerb.com (there is delivery to the Russian Federation and Ukraine). I will take advantage of the position and publish my referral code, which gives a tangible discount on the first order of $40: SJW536.
What I use from yummy on a diet, plus a few recipes
I wrote above about calorie-free jams and protein bars, but now they are not in my diet.
Within the framework of the current period, I allow myself dark chocolate (78%) 20–30 g per day. I also actively use sweetener. The best one I've tried is sukrin, he is erythritol. Natural, similar to sugar and used in the same quantities. But dear.
So far I have settled on classic tableted sweeteners based on sodium cyclamate. Yes, "chemistry", but in minimal quantities and taste is very close to sugar. A tablet replaces 1-2 teaspoons of sugar, in such proportions I count when preparing any sweet food.
I tried another type of more natural sucrasite, but this sweetener did not impress me because of the soda in the composition, which gives bitterness.
I drink tea and coffee not sweet - they taste so much better. I use a sweetener, for example, in morning cottage cheese dessert:
- 300 g fat-free cottage cheese (you can use any fat content, but at the moment I use fat-free);
- 70–80 g of Bifilife (or any unsweetened yogurt, you can use sour cream);
- 30 g of protein (1 scoop or "stingy", as fitness gurus now call them);
- 2 sweetener tablets diluted in 10-15 g of water;
- mix it all up and grind it well in a blender.
The result is a very tasty and sweet thing in the manner of store-bought desserts, but without starch, trans fats and other unnecessary things. With coffee and hard cheese flies for one or two.
I also add sweetener to cheesecakes or casseroles. casserole recipe:
- Grind/stir 70 g of Hercules-type oatmeal in a blender with 30 g of protein (any flavor) and 30-50 g of vegetable fiber.
- Add the powder obtained above to 700 g of cottage cheese;
- in a blender, beat 3 whole eggs mixed with 300 g of fruit sourdough, bifilife or sugar-free yogurt, plus a sweetener to taste (I use 15-17 Huxol tablets diluted in 50 ml hot water is the equivalent of 100 grams 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 well again / beat in a blender until smooth.
- Optionally, add 50–100 g of raisins, nuts (50 g) or coconut flakes (30–50 g).
- If you cook in the oven, then by greasing the mold butter, set for 40 minutes at a temperature of 180-200 ° C.
- If you cook in a slow cooker, then for an hour we put the casserole in the baking mode with the lid closed (also pre-greasing the pan with butter), and then for another 15–20 minutes the baking mode, but with the lid open, so that excess liquid evaporates.
- We mix 0.5 kg of cottage cheese in a combine 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 mass on fire for a couple of minutes, so that the water warms up to a warm state, remove from heat, leave for 5 minutes. Heat up again and remove from heat. In about 20 minutes, the gelatin will completely dissolve.
- Dissolve 15 sweetener tablets in a little water (or add it to the dissolved gelatin). Or you can use 150 g of sucrine.
- Mix everything in a blender at low speed (as for kneading dough).
- Pour the resulting mass into molds and refrigerate.
- After a couple of hours, the jelly-curd dessert will be ready.
In addition, from fruits at the current stage of drying, I allow myself only green apples("Simirenka", "Golden") - a good option if you want something tasty to eat. Sometimes I eat some peanuts.
In general, I don’t suffer much on the current diet. There is no craving for sweets at all. Unless there are moments of severe hunger due to a small calorie deficit. 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 a salad dressed with lemon juice and soy sauce deliver an indescribable gastronomic pleasure.
Many nutritionists call the principles of proper nutrition the free diet. This is one of the most popular destinations for weight loss. In the modern world, the concept of proper nutrition (PP) is interpreted in different ways. Some argue that for this it is necessary to completely abandon 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 mode will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), of cardio-vascular system, diabetes mellitus. Natural foods with a moderate content of fats, proteins and carbohydrates will help increase performance and improve mood.
How to eat right to lose weight
Reset excess weight, adhering to a balanced diet, really, the main thing is to take into account the body's need for calories and its 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 avoid snacking on the go.
Subject to all recommendations and calculation of calories, PP helps to lose weight by an average of 5-7 kg per month, depending on the characteristics of the body. The following tips 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 costs of the body. For people with obesity, the total caloric content of meals should not exceed 900-1000 kcal. The standard rate of energy value for people with moderate activity is 1200 kcal, for athletes - 1600-1900 kcal.
- The chemical composition of products must fully meet the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or micronutrients.
- Learn to follow a diet. You should eat in 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 learn 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 the standards. The norm is 1.5-2 liters of fluid per day, taking into account tea, compote, water or other drinks.
- Follow the regime strictly. Do not allow yourself to snack on the go, even if it appears light feeling hunger. Over time, the body will get used to getting the right food at the right time.
- Choose your products wisely. Not all of them go well with each other. Find, print and hang a compatibility chart on the refrigerator.
- When buying food, carefully study the composition. The less everything is listed there, the more useful and natural the product will be.
- Bake, not fry - this is the main rule of PP. During 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 spoonful of olive, linseed or sesame oil mixed with lemon juice.
- You should eat in small portions, from small plates. The maximum break between meals (excluding sleep) is 4 hours.
- Chew your food thoroughly, don't get distracted by reading the newspaper, browsing 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 often - 5-6 times a day. The regimen should be scheduled so that each meal takes place 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, drink freshly squeezed juice. If you play sports, go for a workout before eating.
- Have lunch no later than 12 noon. good time for refreshing first courses. Light vegetarian soups, plain borscht, cabbage soup, mushroom puree soup are suitable.
- Have lunch from 13:00 to 15:00. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is acceptable. If you prefer to exercise in the afternoon, then the use complex carbohydrates you need to minimize, and focus on protein foods.
- Before dinner, you can have a snack between 16 and 17 hours. If you had a hearty 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. For dinner, protein foods are ideal - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or scrambled eggs on proteins. 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
After you understand how important it is to properly compose a diet, correctly distribute food throughout the day, it will be pleasant and easy to follow the regimen. Some rules will help you move to balanced diet without stress for the body:
- During the day there will be moments when the appetite has already woken up, and it is still far from lunch or dinner. So that there are no situations when you have to eat fast food when leaving the house, take lunch or an afternoon snack in containers with you.
- Make a grocery list before you go to the store. Be sure to include fresh vegetables, fruits, cereals, herbs in it.
- Forget about canned food, smoked meats, fast food. This is the most harmful food, it has a lot of preservatives, additives, flavor enhancers.
- Avoid refined sugar and sweets. Replace sweets with healthy honey, fresh sweet fruits.
- Bet healthy foods to a conspicuous place. A plate of fruit in the center of the table or a cereal biscuit in the center of the table is sure to grab your attention.
- At first, do not give up completely "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 like you're about to break down, have 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. The transition 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, cereals. For convenience, print out and hang on the refrigerator a list of allowed and prohibited foods:
| junk food | Healthy foods |
| white bread, yeast-leavened pastry, puff pastry | bread made from whole grain flour, rye or with the addition of bran |
| soups on a strong rich broth, milk, with legumes | vegetarian soups, soup-puree from vegetables, liquid dishes in lean broth |
| fatty meat, fish, smoked meats | crumbly cereals - rice, buckwheat, pearl barley, oatmeal, couscous, bulgur |
| canned food, homemade pickles, long-term 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 |
| fatty cottage cheese, cream, salted cheese | lean fish - bream, pike perch, cod, pollock, carp, flounder |
| sweet commercial juices, carbonated mineral water, alcohol (excluding natural wine) | steam omelet, hard-boiled eggs (no more than 2 pieces per day) |
| cooking oils, 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 broth |
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 mix well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only not bringing benefits to the body, but also deposited in the form of fat.
There is a special table that lists product compatibility. So, you can not combine meat with potatoes or pasta. Garnish chicken or veal with baked or grilled vegetables. It is desirable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists advise to study this plate in detail.
In addition, experts noticed a pattern between the desire to eat "junk" food and the lack of certain substances in the body. In order not to break off the diet, try replacing sweets and other dishes with healthy foods without breaking the diet:
| What do you want to eat | What is missing | What to replace |
| fatty food | Sour-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.. It can speed up metabolism, prevent overeating, 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 a part of the total volume of the stomach, helping to get full faster. You can start eating in 15-20 minutes. If plain water is difficult to drink in such quantity, 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, have lunch 20 minutes later. After dinner, you can’t drink anything for 2 hours, it is strictly forbidden to drink any liquid along with meals.
- Before dinner, you need to drink 1 glass of water. Drinking food is prohibited. To avoid swelling, do 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 get fat from water, while others eat cakes without the risk of weight gain. Scientists have found that there are drinks that can affect the speed of metabolic processes:
- Green or Monastic tea. It not only affects the metabolic rate, but also has a diuretic effect, contributing to fast weight loss.
- Ginger decoction. Ginger root contains capsacin, a substance that gives the drink a “hot” taste, improves digestion, and has a slight antibacterial effect.
- Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to use 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 healing drink energizes, cleanses the body of toxins and toxins.
How to make the right diet for weight loss
The menu should be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule a meal by the hour, but also to take into account its calorie content.. Nutritionists recommend distributing the daily calorie intake:
- 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 compiling a diet for 7 days, you need to take into account the calorie content of dishes, because proper nutrition for weight loss does not imply a complete rejection of your favorite delicacies. To regulate the amount eaten per day, you will need a food calorie table. Manufacturers indicate the energy value on the label of their products or you can find a table with calories on the Internet. In order to get enough, but not 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.
- Activists, athletes, when doing fitness, the diet should be increased to 1800 kcal.
| Breakfast (30-40% of energy value) | Lunch (40-50%) | Afternoon snack (10%) | Dinner (up to 20%) |
|
| Monday | Muesli with fresh fruit (100 g), green tea with honey, cheese bread. | Boiled chicken (70 g), sauerkraut or stew (100-150 g), rosehip broth. | Vegetable casserole with cheese (100 g), chamomile tea. |
|
| 2 egg steam omelet (200g), apple, unsweetened black tea. | Mushroom puree soup (200-250 ml), meatballs with rice and vegetable garnish (100 g). | Vegetable salad (100 g), 150 grams of low-fat cottage cheese with fruit. |
||
| Buckwheat porridge on water (150 g), fruit salad (100 g), rosehip broth. | Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g). | Yogurt. | Steamed fish and broccoli (200 g), tea. |
|
| Cream cheese toast, vegetable salad with avocado (150 g), fruit juice. | Whole grain pasta (150 g), vegetable salad (150 g). | Dried fruit compote, biscuit biscuits. | Boiled turkey (150 g), grilled vegetables (100 g). |
|
| Baked potatoes stuffed with spinach and cottage cheese 2-3 pieces, tea. | Shchi - 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 for garnish (100 g). | Braised cabbage with carrots (150-200 g), turkey (70-100 g). |
||
| Sunday | Omelet with vegetables (150 g), a slice of rye bread with cheese, fruit drink. | Steam veal (100-150 g), baked vegetables (200 g), tea. | Salmon baked with lemon (200 g), tea. |
Menu for the month
Based on a weekly diet, you can create a menu for a 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 weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but guarantees that overweight will not return to you. For these reasons, many people who lose 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
Belongs to the number of mono-diets, because it is necessary to eat exclusively buckwheat throughout the entire period of weight loss. This cereal is a very satisfying product, it contains a lot of protein and valuable macronutrients, but buckwheat has very few carbohydrates compared to other cereals. With the help of this mono-diet, you can lose 5-7 kg in 7 days, but it is not recommended to adhere to such a diet for more than a week.
The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that the body during weight loss will receive less of those substances that are not present in buckwheat or contained in a minimal amount. Therefore, many doctors recommend diversifying strict menu vegetables, fruits and berries. Groats can be boiled, but it is better to pour boiling water over night. 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 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 manage to lose 10-12 kg in 3 weeks.
Standard protein menu designed for two weeks, after which you should smoothly adhere to the basics of proper nutrition when losing weight. The diet has its limitations, for example:
- It is strictly forbidden to adhere to such a diet for pregnant women, women during lactation and those patients who have problems with the liver or kidneys.
- With caution, the choice of a protein diet should be approached by people with diseases of the cardiovascular system, especially patients with arrhythmias.
- A doctor's consultation before starting to lose weight on proteins is necessary if you have digestive problems, gastritis or other diseases have been diagnosed.
- It is not recommended to lose weight on proteins for the elderly, due to an increased risk of thrombosis and changes in the structure of cartilage tissue.
Ducan's diet
The principle of nutrition, developed by the famous French nutritionist Pierre Dukan, is especially popular. The weight loss technique is divided into 4 stages, each of which has its own characteristics when choosing food:
- Stage 1 - attack. It lasts from 2 to 7 days, during which you can eat only proteins.
- Stage 2 - alternation. Continues 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
- Stage 3 - fixing. It lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually introducing new dishes to the menu from the list of allowed ones.
- Stage 4 - stabilization. You have to stick with it for the rest of 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.
Losing weight on the Dukan diet is real, and how much to lose will depend on you and your diligence. On average, women manage to get rid of 10-15 kg in 2-3 months. Before starting a diet, it is worth considering its contraindications. The diet is strongly discouraged.
- pregnant women;
- women who are breastfeeding;
- patients with diseases of the heart, liver, kidneys, blood vessels;
- people with impaired metabolism;
- patients with gastrointestinal diseases or gout;
- those people whose activities are associated with severe mental or physical stress.
Video
“You don’t have to count calories” is a publicity stunt for popular diets. Such diets are built in such a way that it is impossible to get a lot of calories (an option is the monotony of mono-diets). Psychologically, the approach is justified - losing weight stops concentrating on nutrition control, there is no strict ban. In practice, the number of calories consumed for weight loss must necessarily be less than the consumption. Subject to the condition of the difference in the number of calories, the type of products is not important - the weight decreases.
Nutritionists indicate: for the body - stress, gastrointestinal tract forced to reorganize work. When changing the diet, the menu is made up of healthy, non-irritating and not containing toxic, harmful, aggressive components of products.
The number of restrictions is directly related to the allowable duration of the diet. By reducing the calorie content and volume of familiar dishes, you can eat “in a new way” for months. Strict restrictions will not cause harm for short-term use.
Types of diets
To navigate the variety of diets, they are classified according to the principles of food selection.
mono-diets
What can you eat on a diet in this case, it is determined by the name: apple diet - apples, kefir - kefir. The rest is impossible. Buckwheat, rice and other mono-diets are popular.
Advantages: efficiency, cooking without problems, economy.
Disadvantages: deficiency in the diet of a complex of necessary substances (save multivitamins), monotony of the menu.
Nuances: suitable for short-term unloading, the choice of a product for a mono-diet is agreed with the doctor (apples, some fruits and vegetables irritate the gastrointestinal tract).
Protein diets
Eat: lean meat, fish; fruits, vegetables (except those containing carbohydrates).
Do not eat: carbohydrate products.
Advantages: the choice of dishes to taste, there is no sharp feeling of hunger.
Disadvantages: deficiency of saturated and unsaturated fatty acids, fat-soluble vitamins found in fatty fish and other unauthorized foods.
Nuances: weight is reduced gradually, the result is preserved if after the diet you do not lean on food.
low-calorie diets
Eat: all foods, excluding harmful ones (with preservatives, dyes, etc.).
You can not: exceed the established daily calorie intake.
Benefits: performance due to a calorie deficit, it is permissible to follow a diet for a week, a month.
Disadvantages: Difficulty in control, problems with calorie counting when eating out.
Nuances: it is important to make a balanced diet in order 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, the use of vegetables and fruits without exception.
Disadvantages: lack of healthy fats - sources of energy and some vitamins.
Notes: Long-term use is not recommended.
Drinking while dieting
The choice of drinks in the preparation of a dietary diet requires attention. There are serious violations of the requirements of the diet with drinks that are not taken seriously. What can you drink while on a diet the doctor recommends.
General principles of the drinking regime
During the diet, it is important to drink a lot, but with an increase in the volume of liquid, this is done gradually, and not at the same time “from Monday”.
In addition to permitted drinks, it is important to consume clean or mineral water.
You should drink before meals, and not vice versa.
Invalid drinks
It is necessary to exclude from the diet: sweet carbonated waters, strong alcohol and liquors, purchased packaged juices.
Drinks requiring control
Milk, kefir, matsoni, etc. have a calorie content. They are useful, but "weight" must be taken into account when calculating the diet.
Coffee is aggressive for the walls of the stomach and blood vessels, but it is permissible for coffee lovers to drink a cup of a natural, sugar-free drink brewed in a Turk 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 for the digestive tract. They are diluted with drinking water by a quarter, a third or a half.
Drink tea freshly brewed. Green tea is allowed hot and cold, black - chilled. Useful substances are found in fruit teas and mate.
Healthy drinks
During the diet, herbal decoctions are useful.
Rosehip invigorates, gives vitamins.
Mint, oregano soothe, they are drunk in the evening.
Chamomile, wild rosemary tone up in the morning.
Compotes from fresh fruits and dried fruits without sugar - tasty and healthy.
Water with lemon juice and ½ tablespoon of honey per glass reduces appetite.
What can you eat with proper nutrition
Fruits: these are vitamins, fiber, besides, 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, promotes the burning of fat reserves - these are super healthy foods in terms of weight loss.
Grapefruit, lowers insulin, which leads to a decrease in 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 completely excluded, or taken in rare cases and in small portions.
Vegetables
Meat
Is it possible to eat to lose weight, meat - not only possible, but also necessary. Just remove fatty meat and give preference to lean. 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, they can be eaten while losing weight. Use a pressure cooker, grill, oven and meat will be the best employee in the fight against hated extra pounds. It is very important with proper nutrition to eat food containing proteins for lunch - this is 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 greasy. All seafood is an animal protein that is easily and quickly absorbed by the body. Eat them to lose weight, but on the condition that you cook them with mez oil - boiled, steamed or grilled. Give special preference to such fish: mackerel, crucian carp, pollock, trout, herring, pink salmon to lose weight, and seafood: squid, shrimp, crabs.
Grains suitable for weight loss
They are long-term carbohydrates, which means that after taking such food, you will forget about hunger for a long time, these are useful products for weight loss. But take them better in the morning or lunch, not dinner. The most popular cereals in this regard are - Brown rice, buckwheat, oatmeal. The right combination of products in this range will give a delicious result.
Buckwheat contains a minimum of carbohydrates and a lot of protein.
Oatmeal helps to normalize the intestines, contains fiber.
Best products for weight loss video
Drinks that are on the list of products for weight loss
Dairy and dairy products
Sour-milk and dairy products are a necessary product in almost all diets. They can and should be used, better of course with a low percentage of fat. Especially non-fat kefir at night, normalizes the action of the gastrointestinal tract.
Mushrooms
The list of products for weight loss also includes mushrooms. Removes cholesterol and toxins from the body. The combination of products with proper nutrition should include mushrooms with vegetables.
Sweets
With proper nutrition, one should not forget about sweets, because they contain glucose, which is necessary for good brain function. To eat sweets and not get better, you can choose the lowest calorie ones that will not do harm, but benefit. Let's go to the store and look at the shelves, what to choose in our list of products for weight loss:
Pasta
How to be lovers pasta who follow proper nutrition? Give up your favorite food? No, can you eat pasta and lose weight? Yes, if you know what pasta you can eat and choose them for your diet. You can eat durum wheat pasta, spaghetti, eat them only with vegetables, without animal fats. Then they will make diet and proper nutrition a pleasure, and there will be no need to give up your favorite foods on proper nutrition.
List of necessary products for the week
Proper nutrition, do's and don'ts Diversify the menu for the week with vegetables, fruits, fish and lean meats, egg whites, and lean dairy products. Do not forget about nuts and dried fruits. Drink plenty of water and herbal teas. Meat and fish dishes are steamed and grilled, also in the oven, serving at one time 150-200 g. Lubricate salads with olive oil (no more than 2 tablespoons).
Proper nutrition what you can eat for breakfast: it is best to cook buckwheat or oatmeal, cottage cheese casserole is also great, skim cheese, scrambled eggs from two eggs with vegetables.
For lunch, you can eat lean borscht, soups on light broths. Products for healthy eating include boiled meat, lettuce, brown rice.
Dinner should be 20% of the total daily allowance your diet. Do not 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 the diet: these are products made from flour and sugar - cakes, cakes, carbonated drinks. These products bring pleasure, but will not allow you to enter the weight loss regime;
fruits and vegetables must be on the table every day, if you want to eat right, 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, carefully chewing each bite, without rushing. Never eat while watching TV, it is distracting and you can eat more than you need;
be sure to have breakfast, think about what products 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 liquors;
losing weight should move more, do exercises in the morning so that you don’t have to do it in the middle of the day, walk a few stops on foot, and then sit down to go public transport. Being outdoors and walking - best friends losing weight;
the diet needs to be diversified, the list of products for weight loss should include the most diverse;
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, fruits. Read above for what to eat.
"What would you like to eat to lose weight?" - there is no person who wants to lose extra pounds who would not be tormented by this issue. Believing that "food" and "weight loss" are incompatible concepts, you are deeply mistaken. Yes, do not 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 against overweight.
What to eat to lose weight: fruits
Some foods help you lose weight because they contain a large number of, which means that the body loses more by digesting them than it gains. In addition, such products contribute to and greatly reduce the feeling of hunger, literally filling the stomach. Others contain substances that burn and speed up metabolism. If there is no special reservation and individual contraindications, then you can eat (drink) it without restrictions.
So, what can and cannot be eaten while losing weight so that the process of losing excess weight is as effective as possible?
To begin with, about what you need to eat in order to lose weight from an assortment of fruits.
- The first place in the ranking of what to eat to lose weight is pineapple. Pineapple contains a unique enzyme, 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 that the pancreas reacts to it and insulin is released, which carries vital substances through the cells, but, alas, we don’t know which ones (for whom and when - how) . What about 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 the 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 - the absence of a feeling of heaviness and belching after eating, if you eat a meal with one kiwi fruit. There are only in the morning.
- Grapefruit closes the top three of the list of what you can eat to lose weight. This fruit perfectly lowers the level of insulin.
What to eat and drink to lose weight: drinks and vegetables
Speaking of what you need to eat to lose weight, you should not forget about drinks. So, what do modern nutritionists recommend drinking to lose weight?
- . Drink as much as you want, but better - 2 liters per day (2 liters), and right in the morning at least 2-3 glasses. Just keep in mind: you should not drink water with porridge, but half an hour (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 salts of heavy metals and other toxins from the body. It is rich in vitamins and kahetins, 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 prophylactic against cancer (and is simply necessary for those who work a lot at the computer), strengthens the immune system.
- Ginger. Rich in fiber, calcium, magnesium, iron, vitamins A, C, B1, B2, amino acids. Ginger root is used to make a slimming drink, which is very good to take during the day before meals, as ginger tea dulls the feeling of hunger. Brew 2 tbsp. spoons for 1 liter of water.
And what should you eat to lose weight, from a wide range of vegetables?
- . There is an incredibly low calorie content of celery with a very high nutritional value. 100 g of celery contains only 18 kcal, and you will be full immediately and for a long time thanks to the enormous amount of fiber. In addition, get a lot of vitamins and minerals, and it's just delicious.
- Cabbage. A little more caloric than celery (20 kcal per 100 g), there are a lot of benefits (vitamins and trace elements), fiber is even more, that is, it cleans the intestines perfectly, and soothes hunger. In addition, cabbage (any) contains sulforaphene, a substance that has anti-carcinogenic properties (that is, it does not give cancer).
- . Improves the composition of the blood, as well as the metabolism in the body, thereby helping to lose weight, activates digestion, accelerates scarring of ulcers, has a calming effect on nervous system, reduces high blood pressure, has a mild diuretic and laxative effect, removes harmful 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 eating extra calories.
- Seaweed. Due to the high content of iodine and other useful substances in it, especially alginic acid, kelp, firstly, absorbs toxins and heavy metals, and secondly, speeds up metabolism.
- Oatmeal. The soluble fiber contained in the cereal forms a kind of gel that slows down the emptying of the stomach.
- Olive oil. contains, in addition to many vitamins, acids very useful for the body: oleic, palmitic and stearic. They lower the level of cholesterol in the body and prevent the formation of tumors. Olive oil has a beneficial effect on the work of the liver and pancreas. The acids that make up olive oil speed up the metabolism in the body and reduce the feeling of hunger.
- Mushrooms. They have a lot of useful vitamins and minerals, but the main thing is fiber, which does not irritate the stomach. Mushrooms are a very satisfying food, you can eat them up quickly and for a long time, while they are very low in calories. Mushrooms are also great for cleansing the intestines.
- Spicy condiments. Hot peppers and all its varieties, ground black pepper, mustard, horseradish, garlic help to burn fats well. Every time we add spicy seasonings to food, we lose weight, because such food speeds up energy production in the body (thermogenesis process) and burns excess fat cells, lowers insulin levels.
- Lemon. Lemon releases fats, so it is recommended to include it in the diet during a weight loss course. This promotes weight loss also because the biologically active substances contained in it stimulate protein metabolism. Flavor with lemon juice.
What not to eat to lose weight: foods that absolutely can not be eaten when losing weight
In addition to fast food and sugary drinks, four foods are banned.
- First on the list of what not to eat to lose weight, you can put sugar. The more sugar, the more insulin, and therefore fat (unless you play sports and do not solve difficult scientific or creative problems). In any case, instead of sugar - honey or dark chocolate, but not enough (1 teaspoon of honey or 1 slice of chocolate) in the morning. However, it lowers the pressure and soothes. So after dinner you can (precisely honey, not to be confused with chocolate!).
- The second in the ranking of what you can’t eat on a weight loss diet is salt. If your salt intake is normal (about 15 grams 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 disturbed, too much fluid begins to linger in the body, as a result of which the heart is subjected to excessive stress, pumping blood large quantity than it is needed, hence high blood pressure is created, headaches begin, and later 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 hurt, become less mobile and flexible, unexpected bouts of pain begin, the joints react to the weather and changes in atmospheric pressure, this is very common in older people. Often the joints are filled with fluid and swell, this is a kind of 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 not to eat to lose weight is wheat and any refined flour. It has a huge amount of calories. It is best to either not eat at all, or very rarely.
- And finally, the white one closes the list of what not to eat when losing weight. Eat brown as it contains fiber.
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