Healthy eating for weight loss

For many a constant struggle with excess weight becomes a way of life. They try new diets, lose weight, and then returned to a normal diet again type them. Balanced and healthy diet for weight loss is an effective and safe method that allows you not only to lose weight, but also to form good food habits.

Benefits of healthy eating for weight loss

  1. The body is not experiencing stress, as it often happens due to sudden weight loss.
  2. More stable result, the weight does not return in 1-2 weeks. With proper diet you will maintain a healthy weight in the future, because you can forget about dieting.
  3. The skin does not suffer due to jumps weight, it remains elastic.
  4. The body gets enough vitamins and calories. So you won't suffer from the illness, hair problems and other consequences of a poor diet.

Where to start?

eating for weight loss

First, you need to get rid of all the harmful foods in your diet. This:

  • all kinds of chips, crackers, salted nuts, corn curls, and so on;
  • fast food: cereals, tea bags, noodles, frozen pancakes, dumplings, pizza;
  • yeast products: pies, bread, rolls and pastries;
  • high-calorie desserts: pies, cakes, candies, ice cream;
  • sugary drinks: soda, even if it says "diet", be careful with selection of juices in cartons;
  • all dishes are fried in lard, butter or vegetable oil;
  • high-calorie sauces, such as everyone's favorite mayonnaise;
  • salt (the salt contained in the food is enough for a healthy diet);
  • products with dyes, flavors, flavor enhancers and other harmful additives;
  • alcoholic beverages, especially beer.

It is clear that person with a daily diet of the greater part of these products, quite hard at one point to give up everything. Therefore, if you weight loss is not urgent, you can eliminate bad foods gradually. However, too to stretch out the process and not worth it.

What and how you eat?

Many believe that the process of losing weight on a simple diet composed solely of restrictions. In fact, you can eat many foods, other than those listed above. The main thing is the right way of cooking.

Not less important and frequency of meals. Eat 5-6 times a day in 2.5-4 hours. Such a diet improves the metabolism and accelerates the burning of calories. The food in the stomach will come regularly, so the body will not have to make fat reserves in case of famine. Here is a sample graph of power (it can be adjusted depending on the mode of the day):

  • 7.00 —Breakfast (300-400 calories);
  • 10.00 am —snack (150-200 calories);
  • 13.00 —lunch (400-600 calories);
  • 16.00 —light afternoon snack (150-200 calories);
  • 19.00 —dinner (300-400 calories);
  • 21.00-22.00 (if you go to bed later than 23.00) —light snack (100 calories).

Learn not to overeat. Many leave the table when they feel that the more food the stomach is just not able to accept. If we are talking about healthy eating, leave the kitchen must with a sense of light starvation. The signal that food into the intestine, enters the brain only after 15-20 minutes. It is therefore recommended to eat food slowly, thoroughly chewing every bite. So you will not eat more than required.

Carbohydrates and weight loss

Carbohydrates — an essential element of proper nutrition, source of energy for the body. To lose weight you should include in the diet of complex carbohydrates:

  • grains (oatmeal, brown rice, millet, buckwheat);
  • whole wheat bread;
  • breads (rye, rice, buckwheat).

Foods with carbohydrates are the best to use the time when you are going to be most active, for example, in the morning or before exercise. The resulting energy you can use throughout the day. Toward evening, the carbohydrates it is better to reduce, giving preference to their vegetable sources.

Proteins in a healthy diet

healthy food

Protein is considered the building blocks of muscles. Therefore, a sufficient amount of protein foods in the diet will allow you to lose weight without sacrificing muscle tissue. When considering a healthy diet every day, you have to include protein in meals, but if you play sports, and snacks. Most of the protein you get from animal products. It's lean meats, poultry, fish, seafood, eggs, milk and milk products.

Off or fats?

Some people think that to get rid of excess weight it is necessary to exclude fats from the diet. In fact it is not. Your food is not healthy and balanced if the body does not will come from healthy fats. They are required to maintain immunity, maintaining good cholesterol, improve the condition of skin and hair. "Good" fats can be obtained from nuts, fatty fish, pulp of avocado, olive, Flaxseed and other vegetable oils.

Menu

Proper nutrition should be balanced and varied. You can take advantage of already developed healthy menus for a week, and make your diet.

Monday

  • Breakfast: omelet of 2 eggs, 100 g cheese, coffee without sugar;
  • snack: Apple, Cup of yogurt;
  • dinner: plate of vegetable soup, a portion of buckwheat porridge on the water;
  • afternoon snack: 30 g of nuts;
  • dinner: 150 g trout, 100-120 g green beans, steamed;
  • second dinner (optional): a Cup of yogurt or a glass of green tea with honey.

Tuesday

  • Breakfast: 1.5 slices of bread from wheat flour, 150 g fruit salad with a dressing of nonfat yogurt;
  • snack: 100 g of berries, 2-3 crackers;
  • lunch: milk soup with potatoes and broccoli, 100 g chicken fillets;
  • dinner: 150-200 grams of melon;
  • dinner: cottage cheese pie, a Cup of yogurt.

Environment

  • Breakfast: oatmeal with berries, coffee with milk;
  • snack: 200 g fruit salad;
  • lunch: soup with chicken broth, 2 slices of rye bread;
  • afternoon snack: Cup of yogurt, oatmeal cookies;
  • dinner: 100-200 grams of seafood with broccoli.

Thursday

  • Breakfast: 2 boiled eggs, Cup of coffee or tea without sugar;
  • snack: sandwich bread, avocado and slices of Turkey;
  • lunch: 150-200 g of chicken breast grilled with bell pepper, eggplant and tomato;
  • afternoon snack: a handful of dried fruit;
  • dinner: 150 grams of barley porridge on the water, it is possible to add a small amount of vegetable oil.

Friday

  • Breakfast: low fat cottage cheese with berries, black coffee without sugar;
  • snack: fruit cocktail yogurt with banana;
  • lunch: steak of fish and 100 g of asparagus to cook for a couple allowed a small amount of natural soy sauce;
  • snack: salad of cauliflower;
  • dinner: 2-3 cabbage rolls.

Saturday

  • Breakfast: 100 g buckwheat cereal with water, a pear, a coffee without sugar;
  • snack: orange, 3-4 dates;
  • lunch: rice soup with seafood;
  • afternoon snack: cottage cheese pie;
  • dinner: 200 g stewed vegetables, fish cutlet.

Sunday

  • Breakfast: baked Apple with cinnamon, honey and nuts, green tea;
  • snack: milkshake with fruits;
  • lunch: 200 g of beef on the grill, fresh tomatoes, salad mix;
  • afternoon snack: bread with curd cheese and herbs;
  • dinner: stuffed zucchini.

Weight loss nutrition

menus for weight loss

Nutritionists ban to immediately reduce caloric intake by more than 20%. This means that the diet will have to reduce 400-500 calories. If for weight loss you only change the diet, you will lose about 2-3 kg per month. But the weight will go smoothly and you can be sure that he will not return again.

If you want to get rid of about 1 kg per week, add to your life at least a little physical activity, for example, abandon public transport in favor of walking. And regular exercise together with proper nutrition will allow you to reset for the first month to 7-9 kg.

A huge plus of proper nutrition is that after weight loss, you will probably not even want to come back to "harmful" menu. That is why many healthy eating becomes a way of life that gives not only a beautiful figure, but also improve the overall condition of the body.