Every woman dreams of being slim, fit and beautiful. There are an endless number of diets and programs to create the perfect body, but not every woman, and sometimes even a man, is able to withstand this test.
Alas, many diets are not able to give results for a long time and the body, which has withstood enormous stress, is able to return all the calories doubly lost “during the battle” for the ideal body.
Proper nutrition for weight loss at home created for those who want not only to lose weight, but also to maintain their health.
There are basic rules for weight loss at home
- Firstly, you need to start a calorie table and calculate how many calories are spent per day, and how much is consumed. By reducing your calorie intake by no more than 300 kcal, you can achieve a result. There is no need to reduce calories to a higher level, as the body will begin to postpone the “strategic reserve” itself.
- Secondly, The most important rule is the rejection of junk food. What is included in the concept of junk food.
Remember!Proper nutrition must always be adhered to. Prepare yourself in advance mentally and physically!
First of all it is:
- Any carbonated drinks, chips, fast food, various nuts in packages, etc.
- Fast carbohydrates, and these are cakes, pastries, buns, white bread, etc. The hormone insulin, when these products enter the digestive tract, is forced to process sugar into fat in order to even out the composition of the blood. Especially, these products should be excluded in the evening, when the peak of such a process passes. If you really miss the sweet, then you can eat a small bun, but only until 12.00 noon. The lower your blood insulin levels, the less you feel hungry. Another plus of low insulin is the removal of excess water from the body. To lower this hormone, you need to follow a low-carb diet, and for this, eliminate sugar from your diet.
- All fatty dairy cuisine, this includes mayonnaise. Refusal of such products will also affect the excellent condition of the heart vessels.
- Sausages, sausages, boiled sausage, etc.
- Fatty meats (lamb, pork, duck).
So, it is necessary to replace all harmful products with useful ones. There are foods that are sources of "good" fats. These are butter and olive oil, avocado and coconut oil, as well as lard.
List of vegetables that are easily digested by the body:
- spinach,
- cabbage (especially sauerkraut),
- tomatoes,
- cucumbers,
- radish,
- radish,
- zucchini,
- salad,
- celery,
- any kind of bow
- bell pepper.
You can not lose weight by eliminating all fats completely. Such an approach will lead to the failure of all labors and efforts.
- Third , the golden rule of nutritionists is to eat at least five times a day, but in small portions. One serving is at least 200 g. No scales? Not a problem, the portion size can be measured by hand. Dairy products, fish, meat should be consumed with a volume of no more than one palm; vegetables - the volume of a serving with a fist; the proportion of fat is not more than the volume of the thumb.
If a man is losing weight, then his portion can be doubled, and his hands can be used to measure the volume of food. The amount of food should be enough for the normal content of glucose in the blood and its saturation with important elements.
Every meal should contain proteins, exactly every one. But carbohydrates should be consumed no more than 50-70 g per day.
- Fourth , plentiful drink - the most important thing in the process of losing weight. A glass of water can speed up the metabolism in adipose tissues by 45%. Water is extremely important for the human body. It is desirable to drink clean water, and green tea is not sweet.
- Fifth You need to keep a food diary. This is necessary, first of all, for self-control. You need to write down everything here, and even small snacks, so you can really estimate how many calories are consumed during the day. The diet should be balanced, so you need to make a menu for the whole week. This at first glance seems to be very simple, but there are many different factors: weight, age, how many calories you spend per day, etc.
In losing weight, the psychological component also plays an important role, you cannot lose weight if the person himself is not ready for it. You need to approach the compilation of the menu from the positive side.
Sample menu for 7 days
First day:
- In the morning on an empty stomach drink 1-2 tablespoons of water (this should be done daily), then oatmeal with yogurt and 1 apple;
- Three hours later, a snack - cottage cheese with low-fat sour cream and a rosehip broth;
- For lunch, rice soup, baked fish and green salad;
- After 4 hours for an afternoon snack yogurt;
- For dinner, the portion is as small as possible and low-calorie - boiled meat and vegetable salad;
- You can drink tea, juices and compotes;
Second day:
- For breakfast, buckwheat porridge and tea;
- After 3-4 hours, a glass of kefir and 1 pear;
- For lunch - stewed vegetables, chicken fillet;
- After 4 hours for an afternoon snack yogurt;
- For dinner - vegetable stew with three slices of bread. You can drink unsweetened tea and compote;
The third day:
- Breakfast - casserole and toast with tea;
- For second breakfast yogurt and one apple;
- For lunch - cabbage soup, buckwheat and one steam cutlet;
- After 4 hours, yogurt with dried fruits;
- For dinner - chicken fillet, vinaigrette and unsweetened tea;
Fourth day:
- Breakfast - a baked apple, oatmeal on the water and natural coffee;
- After 3-4 hours, you can eat 50 g of nuts and natural yogurt;
- For lunch, meat broth, mashed potatoes, fish cutlet, orange juice, after 4 hours fruit salad;
- For dinner, some ham, vegetable stew and green tea.
Fifth day:
- Breakfast - one egg omelet, toast and tea;
- After 4 hours 3 pineapple rings and yogurt;
- For lunch - vegetable chicken soup, vinaigrette and compote;
- After 4 hours, you can eat a little fat-free cottage cheese and dried fruits;
- For dinner - boiled fish and vegetable salad.
Sixth day:
- Breakfast - milk rice porridge and natural coffee;
- After 4 hours, one banana and a glass of kefir;
- For lunch - mashed potatoes, goulash and vegetable salad;
- After 4 hours, we eat a cracker with cottage cheese;
- For dinner - chicken breast and green salad. You can drink peach juice and green tea.
Seventh day. Repeat everything as on the first day.
This is just a sample diet for a week. It is advisable to change it every week so that all the necessary elements enter the body.
Proper nutrition for weight loss at home will not only allow you to get rid of extra pounds, but also put your body in order!
