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How to eat so as not to gain. How to eat right in winter so as not to gain weight

How to eat so as not to gain. How to eat right in winter so as not to gain weight

02.02.2019

We have heard a lot about the fact that with the right diet for weight loss, you can really get rid of extra pounds. But starting to eat right, as we believe, desired effect we do not receive. Why is this happening? Or five common mistakes that almost every seventh woman makes when she decides to eat right.

Always Under Power: Stress Stops You from Growth

So take care of your immune system! More detailed information about our protection feature and where to start can be found here. Unfortunately, chronic stress has almost today become part of Everyday life. It always negatively affects our health compared to short-term stress. However, people react differently to prolonged stress A: Although many tend to eat more and more stressful calories, underweight people eat even less. At the same time, stress hormones throttle digestion and enzyme production, which means that what is eaten is even less utilized.

First mistake. You think you know everything about healthy eating, so you make the wrong diet

Healthy eating is made up of several components: lifestyle, food choices and, of course, diet. Only a specialist can choose a diet that suits your and only your body. You can not sit on a diet that you have chosen on your own just because you liked it. By doing this, you will not only not help yourself to lose a few kilograms, but also harm yourself.

Make sure you leave enough room for relaxation in daily life. Tips on how to deal with stress can be found here. This prevents many who want to gain weight, after all, it is the opposite of their desire. But unlike most people, moderate exercise does not prevent weight gain. On the contrary: with movement you stimulate your appetite, reduce stress and get your digestion going. In addition, the least desirable is to increase the shapelessness, but also to make a good figure with a few kilograms.

Exercise helps build not only fat, but also muscle. By the way, the effect of sports calorie burning is often overestimated. If you take a small post-workout intake, you can easily make up for the calorie burn and still enjoy the positive effects.

When choosing a specific diet, the characteristics of the organism, individual for each person, are usually taken into account. The diet that helped your friend or girlfriend may not work on your body. In addition, if you suddenly switch to a different diet with a different set of products, you can seriously damage your health, weaken your immune system and exacerbate problems with your skin, nails, hair, etc.

Bitter you are hungry: it stimulates your appetite

Bitter substances stimulate digestion and the formation of enzymes and thereby promote appetite. Rich bitter substances are, for example, fresh herbs such as rosemary, thyme or basil. But even salads like chicory or rocket are an appetizer. If you prefer fruity, you can enjoy grapefruit before your actual meal. Bitter substances usually develop an appetizing effect in about half an hour.

Subtle material mental body

When you are on healthy course, just like you do when you lose weight: don't put yourself under pressure and avoid crash diets. You will only achieve long-term success with gentle but steady adjustments to your lifestyle and diet. Well, the answer is right in front of you. It couldn't be easier. You should eat a lot of quality food.

Not last role metabolic rate also plays a role. Probably, you have noticed more than once that one of your friends eats three times more calories than you, but still remains slim and fit. And you, even reducing calories and servings as much as possible, still continue to increase extra pounds.

What to do? How to eat to lose weight?

Proper nutrition for weight loss is individual for each person. The program can only be drawn up by a specialist, nutritionist or nutritionist, based on a complete examination, analyzes and tests.

But like everything in life, it takes hard work, dedication, and intensity to eat more than you can handle to gain mass, strength, and muscle size. Important advice for the future mutant. If you want to gain weight, you will have to eat at the same intensity as you exercise. It is useless to do the most absurd training in the world in terms of intensity and not eat enough if you are not eating, it is useless or exercising because your efforts are thrown into the trash in every workout.

A simple plan to ensure good results is 6 meals every day and every 3 hours. This is the foundation that never leaves the body in need of energy and protein. No matter what happens in your routine, eat every 3 hours, make it a habit. Every time you stop eating, your muscle mass goes away, until you put it in your head, you won't grow!

You can also independently pass tests for the tolerance of a particular product. This will help to make a diet of those products that will only benefit your body.

Second mistake. Do you think your diet is correct?

Almost every second fan of proper nutrition for weight loss believes that his diet is precisely balanced and does not contain anything superfluous. But still, they don’t get the desired effect - it’s not possible to lose extra pounds, at best, the weight remains in one pore. But let's see how we eat:

Your weight gain diet should generally be high in protein, carbohydrates and moderate fats. Don't forget that you need to ingest 2 grams of protein per kg of body. To find out how many grams of protein you should be ingesting, multiply your weight by 2 and voila! There is a lot of talk about high protein diets such as kidney problems, that the body turns excess into fat, liver problems, among others. That's why people who say it's small and wobbly and bodybuilders who eat up to 500g of protein a day should be dead, but that's not what's happening, is it?

for breakfast, coffee with a sandwich or a complete rejection of breakfast, or “naked” coffee;
for lunch, a small salad eaten on the run or again a sandwich with some snack;
for dinner, dense food to the dump, which, as a result, is long and difficult to digest.

If you count calories, then, most likely, there are few of them in such a diet, so to speak, dietary. But you will not get the effect of such a diet. Indeed, the essence of proper and healthy nutrition lies in the content of 4-5 meals. Only in this case, you can avoid bouts of hunger during the day and the desire to eat something sweet.

Use your favorite brain and think. Calories: never start eating like a monster from one day to the next, you will not stand it, you will give up and be disappointed. Use common sense and indeed, many people don't make any sense. Most people today want quick results, but they don't want to sacrifice.

A few people ask what they have to do to grow, but they just want to listen to what they want to hear. If you cut out all your calories due to Bad quality food instead of muscles, you will get beautiful armor. The calories in your diet should come from quality foods such as tuna, egg whites, milk, white cheese, sweet potatoes, and whole foods. If you exceed your calorie intake with these foods, the most that will happen to you is to maximize gains. muscle mass With least amount fat.

A proper diet is compiled for each individually, but there are several general rules, equivalent for each diet:

Reduce or completely eliminate sugar from your diet. And not just crystalline sugar in pure form, and even contained in sauces, cereal "healthy" bars, sodas and juices;
diet should be simple meals. The fewer components in them, the better;
minimize the amount of salt. At first, the dishes may seem tasteless and insipid, but gradually you will get used to it and will be able to feel the fullness of the taste;
Choose food carefully. The information on the packages will help you with this;
prepare food in advance. If you don’t have the opportunity to cook it during the week, then on the weekend you should carefully consider your menu of proper nutrition for weight loss for the week and cook it all right away, or prepare semi-finished products so that you can easily cook them in the evening. Refuse snacks than horrible, it is better to use containers to carry home-cooked food with you to work;
Eat from small plates or a container so you can control portion sizes more easily.

Third mistake. hard diet to lose weight

Despite the fact that in all the spaces of the Internet, television and the media, various diets are promoted that help to lose extra pounds, never sit on it. Of course, this is not to say that it will not help you get rid of excess weight. But for how long? How long will you enjoy the result? After all, a hard refusal of food, a significant restriction in some products can never provide a lasting result. Better start thinking ahead. Try to think not about how to lose 5-6 kilograms, but about changing your lifestyle so that the lost kilograms never come back.

So you have the green light to eat like a gesturing goat, but with awareness. The importance of calories and how to build your diet. To get a big outlay, but not much, and several people use it as an excuse for their own failure. Of course, there are exceptions, people who really don't have money, but the vast majority want convenience, prefer to spend their money on useless supplements, order pizza, or get this weekend ballad slathered with plenty of cacha and beer.

Living with your mother is no excuse either, roll up your sleeves and learn how to cook, or are you going to ask your mom to cook for you for the rest of your life every 3 hours? The sooner you know, the better. Christmas dinner, treats on the table and many temptations at the same time. Real pain, right? But what's the best way to enjoy delicious foods in moderation? Nutritionist Eliana Resende will help you with your main doubts.

Do not torment your body with low-calorie and short-term rigid diets, do not stress it. And then he will recoup on you by capturing all the incoming food in body fat. Do not expect instant results, expect that it takes 2-6 months to get some result. Find your optimal balance, and you will be pleased and surprised by the effect.

You don't have to be afraid of the famous year-end products, but always look for the law of balance. During dinner, choose seasonal fruits and dried fruits, for example, and don't go overboard on fried foods and sweets. If you think you've wasted a little line, don't worry, just make up for the abuse during the week to start the year off with everything!

Just avoid high-calorie foods, especially certain and very tasty figures in Brazilian dinners. Panettone, French toast and farofa are high in calories. French toast, for example, has a recipe that, in addition to carrying a lot of sugar, is still toasted, adding fewer food benefits, Eliana warns.

Most importantly, remember that fast diets far from a healthy and proper diet, they only bring harm to the body, and the result is short-lived. Proper nutrition for weight loss at home is a change in style and lifestyle that takes 2-6 months and stays with you forever.

Mistake four. You do not share opinions about the benefits of separate meals

If you want to lose weight, but there are no specialists who could help you in this matter, try introducing separate meals into your diet. That is, try to refuse to mix proteins with carbohydrates in one meal. But this does not mean at all that you need to give up steaks with potatoes for this. Just let your diet include, for example, two meat days, two fish, and the rest - unloading.

As mentioned above, fruits are always good choice in those times for those who want to lose weight. Watermelon, papaya, melon, pineapple, orange, plum, cashew and pitanga are a few of the season's choices. Also of interest are the dried fruits common on the table this holiday season, such as almonds, nuts, and nuts.

Why do we get drunk and feel heavier after dinner?

The feeling of being "full" and very satisfied with the product at the end of the year, because the fatty food consumed has a slower digestion. Sweets, traditional fries and even drinks also influence the process. Dietary sugar from that time also slows down digestion. Fried foods are harder to digest and give a feeling of heaviness in the stomach. Soft drinks produce carbon dioxide, which causes the stomach to produce gas, leaving people bloated, the nutritionist says.

How to separate carbohydrates from proteins? For example, if you like pies, then choose them with vegetables (carrots, cabbage), and not with minced meat. Do you like buckwheat with chicken? Replace the chicken with eggplant, the flavor effect is almost the same.

If you specifically switch to a separate diet and your menu will consist of dishes of one product, then very soon your body will return to normal and begin to understand what it really needs and what should be discarded. And for this, it’s enough to say to yourself that today, let’s say, I eat only carbohydrates with vegetables, and tomorrow only meat or fish or other protein foods.

White flour foods such as bread, pasta, and pizza are refined carbohydrates and also inflame the stomach. Eating well, including all food groups on the menu, is critical to health, quality of life and well-being. In addition, the greater the variety of foods, the lower the chances of your body lacking any nutrients. But if the idea is to consume a little of everything,?

The whole body needs energy, which is obtained mainly from consumption, which are the main source of energy for the body. Even those who don't exercise spend calories on daily tasks such as brushing their teeth or bathing because even organs need to be supplied to function properly. Therefore, he has no secret in eating carbohydrates and not fattening, provided that only a sufficient amount is absorbed depending on the degree of activity of each person.

Mistake five. Do you prefer low fat foods?

Did you know that not every low-fat product is necessarily healthy? Absorbing low-fat dairy products, while trying to lose weight, you clog your body with useless food, since calcium without fat cannot be absorbed.

In addition, fats are different for fats. For example, omega-3 fatty acids are an important element for the life of the body. Depriving him of this fatty acid, you will not only help him get rid of extra pounds, but also cause great harm to your health. A few drops of vegetable oil can be added to food. And not only olive, but also sunflower, rapeseed, soy, they will help the absorption of a number of vitamins.

That is, those who exercise more may consume more carbohydrates compared to those who are sedentary. However, more important than worrying about quantity is knowing the quality of carbohydrates. It turns out that there are complex carbohydrates and the former, while the former are more nutritious and therefore take longer to ingest, prolonging satiety, the latter are soon metabolized by the body. Simple carbohydrates come from more processed foods, thus are less nutritious and require more to be satisfied.

Many people think that losing weight with proper nutrition is very expensive. But consider your everyday expenses - the cost of pizza, rolls, wine - they are tantamount to a choice healthy foods. And there are a lot of advantages from proper nutrition: you can easily get rid of extra pounds, improve your well-being, increase efficiency.

You can still leave us with extra pounds. On the other hand, it would be very sad to give up the pleasure of one and perhaps one or more dinners in the company. What to do then to save the usual "goat and cabbage"? Simple: Just follow the tips below.

All week until Easter

Eliminate both sugars from all hot drinks and sodas. The advice does not depend on the widespread tradition of not eating sweets during Holy Week. Consume lunch or dinner only from minestrone, in free quantities. You can add a teaspoon of extra virgin olive oil for a minestrone dish. Potatoes and legumes can be inserted among other vegetables. In this case, boil with a few bay leaves.

It is believed that if you want to lose weight, then you need to limit yourself in food, go on a diet, limit yourself in everything. Is it correct? Maybe you shouldn't torture yourself like that. There is reason to think.

If you watch animals. They are always in shape. They live according to the laws of nature and know what to eat, when and how much. Ah, man. If some kind of yummy, then it breaks away from it either with regret, or until it devours everything, it does not stop, although the body screams, that's enough.

Do not eat more than one sandwich per day, weighing up to 60 grams. As an alternative to a sandwich, you can eat crackers or breadsticks: no more than one serving per day. In the face of a hunger strike with fruits or, better yet, vegetables. In this regard, it may be useful to always keep a food container within reach with already peeled fruits and vegetables cut into small pieces.

Season salad with an emulsion prepared with a tablespoon of oil, vinegar or lemon juice and water. The water serves to dilute the oil to its full extent, saving calories. During lunches, dinners, snacks in the company. Don't eat bread and breadsticks to fool boredom or wait. Prepare a sandwich next to the dish and just eat the dish.

Do you know the difference between hunger and appetite? If you really want to eat, it means you are hungry. And, if you want to eat just some cake you like, this is included in the category of appetite. You need to control your appetite. It is not difficult to do this. Habit is a very good thing.

Try instead of candy to eat a spoonful of honey or figs or dates. Remove from your diet food that provokes the secretion of gastric juice, and thereby catches up with appetite. Even so that the feeling of hunger does not bother you, try to always get enough sleep.

When the body gets tired, leptin, a special protein that is responsible for regulating appetite, drops dramatically. You want to eat, almost no calories are burned, and you naturally begin to gain weight. To prevent this from happening, let your body rest. Lack of sleep is fraught with consequences.

Most people love chocolate. So, when your stomach is empty, it is not recommended to take chocolate. Your body will just become dependent on it. When you're hungry, high-calorie foods taste especially delicious.

Without exercise nowhere, let that be your motto. Every morning should be dedicated morning exercises. Running, swimming, walking will only benefit you. A sedentary lifestyle helps to gain overweight. This is especially noticeable during puberty, when menopause occurs, when a woman is pregnant.

If you still can’t control your appetite yourself, color will help you. It is the shades of blue and green flowers help suppress appetite. Therefore, set the table with just such dishes.

Try not to eat everything on the plate when you eat, leave a quarter. Take this as a rule. The result will not be slow to tell. Of the alcoholic beverages, wine is the healthiest. Vodka and various cocktails are very high in calories.

Try to eat slowly, chew all food thoroughly. The brain gives us a signal of saturation only after twenty minutes. Try to eat in one place, without being distracted by anything. It is difficult for the brain to keep control over food if you watch TV or read. Try to always be positive good location spirit, curb your appetite.

Picvario/Russianlook.ru

1. Eat as much as you want, but by the hour

The classic advice of nutritionists - eat fractionally, four to five times a day - is not suitable for everyone. If you notice that such a diet provokes your appetite or, conversely, you eat through force, because you do not have time to get hungry, reduce your meals to two or three a day. For a normal metabolism, it is much more important to have breakfast, lunch and dinner at the same time every day, preferably before dark. American neurophysiologists from Ohio University found: artificial light, irregular and late meals disrupt work hormone melatonin which governs sleep and wakefulness. As a result, without even overeating and without reducing physical exercise we are gaining weight.

2. Burn excess fat with dairy products

southernxfit/flickr.com

Three to four servings (50-100 g) of yogurt, cottage cheese, hard cheese, kefir, milk start the fat burning mechanism inside the cells and help you lose weight faster. As shown Scientific research, it's all about calcium, phosphorus and magnesium - it is this trinity of minerals that accelerates the breakdown of excess adipose tissue, especially in the waist area. At the same time, the body receives a generous dose of proteins - they also contribute to harmony, strengthening muscle tissue and increasing skin elasticity. Just do not overdo it - for example, cheese contains a lot of fat and salt, and fruit yogurt - sugar.

3. Eat water

Due to the lack of water, the metabolism slows down, worsens appearance and well-being (dry skin and early wrinkles + insomnia), the aging process is accelerated. British dermatologist Howard Murad advises to fill the water deficit (the norm is 2-2.5 liters per day) primarily with the help of vegetables and fruits. They are rich in antioxidants and water, which easily penetrates the cells of the body without disturbing blood circulation and without causing swelling.

The ten most "aquatic" foods, according to Murad: cucumber and watermelon (95% water), tomatoes (95% water), eggplant (92% water), peaches (87% water), carrots (88% water), beans ( 77% water), baked chicken breast(65% water), grilled salmon (62% water).

4. Use aromatherapy

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In winter extreme conditions sweet and spicy aromas of vanilla, cinnamon, chocolate, citrus, tuberose, jasmine, patchouli, lavender, rosemary not only warm and uplift, but also save you from stress-eating. American psychologist Brian Raudenbush of the Catholic University of Willing in West Virginia, in the course of his research, found that the smell of mint helps people with increased appetite lose weight. The 40 volunteers inhaled the scent of mint every two hours for five consecutive days, and over the course of the week each ate an average of 1,800 calories less than their usual diet.

5. Make friends with flaxseed

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In this flour, as ordered, all the most necessary for the body is collected - omega-3 and omega-6 fatty acids, B vitamins, potassium, magnesium, zinc and antioxidants, they are important for immunity, nervous system, brain, healthy skin and hair.

Flaxseed flour has a wonderful nutty flavor and creates a feeling of satiety for a long time, as it is high in protein and fiber. From it you can make porridge, pancakes and homebaked bread for breakfast, use in place of minced bread and cutlet breading and add to fruit pies instead of wheat flour and eggs, it binds the dough perfectly.

6. Mask vegetables

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Vegetables are fiber and vitamins. Without them, the metabolism slows down, and troubles begin in the digestive tract - constipation and inflammation. If you hate vegetables, hide them, for example, in sauces. Season pasta and rice with pesto (blend dill/basil/cilantro, garlic, olive oil, grated parmesan, pine nuts and lemon juice in a blender) or similar sauce made from herbs, fresh tomatoes, bell pepper, leeks, hot peppers and avocados. Potato dishes and meat - a mix of green onions, sour cream, salt and hot pepper. Fish - a mixture of boiled finely grated beets, horseradish, lemon juice and spices.

And do not forget about hot soups-puree (win-win winter options- pumpkin and bean) and soups in a pot - with potatoes, meat or fish, vegetables and wheat (see below). There are many recipes for such soups in Irish, Scandinavian and German cuisine.

7. Control your appetite

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Learn to determine what satisfies hunger for a long time, and what increases appetite. For some, soup awakens a brutal appetite, for others - apples. For most of us, provocative foods are sweets, White bread and pasta fried foods(potatoes, meat), semi-finished meat products and delicacies (sausage, sausages, cuts). They contain a lot of salt, sugar and fat - this combination changes the biochemistry of the brain and extinguishes the signal of satiety. Try to eat such foods only occasionally and practice mindful eating- so you will be able to catch the signal of satiety and stop without overeating.

Vegetable soup with wheat in a pot

(4 servings of 420 kcal)

Ingredients:

150 g of wheat grains, 1/2 l of water, 250 g of onions, 150 g of carrots, celery root and leek, 75 g of butter, 1/2 l of vegetable broth, 200 g of mushrooms, 125 g of green peas, a pinch nutmeg, salt and pepper to taste, a bunch of herbs.

Cooking:

1. Soak wheat overnight in water.

2. Peel the onion and cut into cubes.

3. Peel and wash the vegetables, cut them into thin strips.

4. Heat the oil in a saucepan, lightly fry the onion and chopped vegetables. Add the wheat with the water it was soaked in and the vegetable broth.

6. Cut the peeled champignons into circles, add mushrooms and peas to vegetables and wheat. Boil for about three minutes.

7. Sprinkle with nutmeg and garnish with herbs before serving.

Without exercise, nowhere, let that be your motto. Every morning you need to devote morning exercises. Running, swimming, walking will only benefit you. A sedentary lifestyle helps you gain weight. This is especially noticeable during puberty, when menopause occurs, when a woman is pregnant.

If you still can’t control your appetite yourself, color will help you. It is the shades of blue and green that help suppress appetite. Therefore, set the table with just such dishes.

TO How to eat right so as not to get better?

Answers - tips to not gain excess weight:

Lose weight correctly: drink more water! Do not look for excuses, such as that the tap water does not taste good, or that you do not like water. There are options that are sure to “ride” with her. For example…. Boiled water. If it is disgusting for you - overpower yourself and drink water from the tap. You really need water.
Eat squirrels: do not forget about the "usefulness" of the chain! We are talking about the famous and irreplaceable proteins, fats, carbohydrates. The first one used here is protein, because without it you can’t do anything. He is more than an ordinary wizard. He knows how to convert carbohydrates into fats. And do not rush through the list of products! The largest number protein is in soy.
Do not pay attention that everything is named out of order. Just eat what is saturated with fiber! Going in search of fiber .... Forget the delicious chocolate! And the following list of products will help you with this: nuts, bran, seeds, legumes.
Put aside the thought of fashion .... Share carbs! The fact is that carbohydrates are both beneficial and harmful. Carbohydrate harmfulness diligently hides and will do it in such products: ice cream, jam, sugar, buns, chocolates, pretzels, brushwood, cookies. The list of useful carbohydrate-containing foods includes products: bananas, tomatoes, cucumbers, kiwi, tangerines, oranges, honey, cereals. Do not select only the listed products. Fiber is actually found in all fruits and all vegetables.
Do not lean on short-term diets. To lose weight "short-term", honestly, it makes no sense. Diets you don't have to "sit" on a short time- ineffective diets. They know how to reduce weight only for a while. Then the weight comes back. And you do not agree to this! So, choose a more correct diet than a diet that lasts more than a little.
When dipping into food fats, remember regular fats! Not about those that are deposited at the waist and on the body when overweight. It is about those that are in food. Animal fats should alert you, because they, sadly, shorten life (its duration). Animal fats contain cholesterol. He is the reason for this. More useful - vegetable fats, which have Omega - 6. With this component lives better the cardiovascular system.
Drink more milk to know for sure .... That it will really help you not get better. The secret is that it will save both cold and hunger. Cold - warm yourself in a warm bath. And “drink down” the cold with warm milk. This combination will forbid you to recover even a little bit.
If autumn is dressed by nature - make sure that the food is warmed up! In autumn, it is necessary to eat only warm food, not cold. Leave the cold in freezers and refrigerators.
If you want to be "losing weight" - listen to nutrition according to DeBake!

P learn how to eat:

Eat fish daily. Watch your portion too. It should be like this: one hundred and seventy grams.
Try to eat meat no more than three times a week. Eat only lean meat: ham, beef (young), pork (lean), turkey, chicken.
From the seasoning you are suitable: tomato paste, mustard, horseradish, pepper. If you don't like seasoning, you don't have to touch it.
Forget about chicken yolks, because they have a lot of very cholesterol.
Milk is also not worth much to get involved. In "milkness" you also need to know the measure. Measure: homemade cheese - one hundred grams, low-fat cottage cheese - two hundred grams, low-fat milk - no more than two cups.

P Eating according to DeBake, which helps to lose weight and not gain excess weight.

DeBake Breakfast:

A slice of dried bread.
Homemade cheese (one hundred grams).
A cup of cocoa.
Non-fat milk (glass).

DeBake Lunch:

Beef (one hundred and seventy grams).
Carrot-cabbage salad with raisins.
Several slices of bread.
Vegetables.

DeBake Dinner:

Spaghetti.
Green tea.
A piece of bread.
Cottage cheese with fruit (two hundred grams).

The transition to proper nutrition is associated not only with the presence of problems with being overweight. Everyone who wants to be in good shape should normalize the diet.

Proper nutrition involves two simple rules. For example, you don't have to go hungry. Restriction in the diet can lead to health problems. The body must receive the required amount of calories and nutrients.

It is also worth abandoning semi-finished products and ready meals. It is advisable to cook the entire menu yourself. In most products industrial production contains a large amount of sugar, preservatives and additives. Also, semi-finished products usually have a poor balance between fats, carbohydrates and proteins.

The number of calories consumed should not exceed their consumption per day. Nutritionists recommend eating no more than 1800 kilocalories per day. The exact volume is calculated for each person individually, it depends on the physical condition and lifestyle.

Hearty breakfast and three meals a day

Since childhood, it has been known that breakfast should be full and full. It is he who determines the energy supply for the day. Usually, all calories consumed before lunch are burned by the end of the day. Breakfast can include the following items:

whole grain cereals and granola;
bread from different grains;
dried fruits and nuts;
berries and fruits;
milk, cream, sour cream, etc.

Raw vegetables must be present in large quantities in the diet. They contribute good digestion. For self-control, you can make a menu for each week. It is recommended to introduce some new products every week, which will diversify the diet.

According to most experts, three meals a day is considered the optimal diet. It allows you to get the necessary amount of nutrients and at the same time not gain extra pounds. Meal time can be changed. So, you can have breakfast from seven in the morning to 10, have lunch at both 12 and 14. You can have dinner at any time, but at least 1.5-2 hours before bedtime.

It is important that meals are complete and between them there is no great feeling of hunger.

Balance of carbohydrates, proteins and fats

Despite the popularity of protein diets, carbohydrates cannot be excluded from the diet. Of course, simple carbohydrates bring little benefit, first of all, this applies to sweets and pastries. But without complex carbohydrates proper nutrition cannot be imagined, since the body, with a lack of energy, will consume proteins. The source of complex carbohydrates are rice, buckwheat, beans and fruits.

Don't be afraid and fatty foods. For example, 9% cottage cheese is much better absorbed by the body than fat-free. It will not be superfluous to include olive oil rich in unsaturated acids in the diet, and butter- a source of vitamin E and D. A large number of healthy fats are found in nuts.

Each meal should have about 100 grams of dairy products, fish, eggs or meat. These foods are the main source of proteins responsible for the feeling of satiety.

Proteins in combination with carbohydrates help slow down digestion, normalize blood sugar levels. Also, proteins are the main component of muscle mass.

Proper nutrition for the normalization of body weight implies 2 parts of proteins, 2 parts of complex carbohydrates and 1 part of fats. Based on these proportions, taking into account the daily calorie intake, you can calculate the amount of food consumed.

Water balance

The generally accepted norm of water consumption per day is 2 liters. This amount includes not only the water itself, but also soups, the liquid contained in fruits.

Water helps to remove toxins from the body and reduces appetite. In the daily diet, you can include various useful decoctions of lavender, chicory, thyme or lingonberry leaf. If you add a few teaspoons of mint or celery tincture or apple cider vinegar to the water, you get an excellent fat-burning drink. Tea with a few stars of anise will improve digestion.

Vegetable broths have a positive effect on the body. They improve metabolism and minimize the possibility of fat deposits. You can cook vegetable broths with the addition of beets, tomatoes, garlic, leeks, bay leaves, parsley, thyme. Boil vegetables until they become soft. Bouillon you need to drink at lunch or evening meals.

Proper nutrition is a balance of consumed products and their quality. It's about not about expensive products, but rather about simple, self-cooked ones. It is also important not to overeat at every meal. It is better to be a little hungry after a meal than to leave the table feeling overeaten. The body must process the food consumed in the previous meal before the next one.