To achieve a stable weight loss, you need to completely change your diet, create a calorie deficit, remove fast carbohydrates, balance the menu by LCF, eat only healthy foods.

Immediately about fashionable express diets. Cutting calories sharply, starvation give you a loss of up to 2-3 kilograms per day, but firstly, it is leaving water, and secondly, as soon as you go back to your usual foods, all the kilograms will return. To defeat the extra weight you will have to break your whole lifestyle.

There is no problem in making a new menu to start the weight loss process. The question is another: How do you deal with yourself?

The top 3 reasons for quitting diets:

You have to choose products carefully, read the composition.
You have to count calories.
Taking more time to cook.

Indeed, if normally when you felt hungry you could snack on buns from the bakery on the way or run into McDonald’s, now you have to take containers of lunches with you, cook three or four healthy meals every day for yourself and for the rest of the family. In order to lose weight, you have to follow a clear eating schedule. The inconveniences and restrictions make you quickly lose motivation – proper nutrition seems too complicated, expensive and in general… lived without it, there is nothing to begin with.

The principles of proper nutrition for weight loss:

Spend more calories than we eat. If the goal is not weight loss, but support, a balance is allowed, we spend as much as we consume.
We replace unhealthy products with dietary analogues. For example, instead of sweet yoghurt with starch, stabilizers, coloring agents and a ton of sugar, we take bio-yoghurt and a spoonful of jam.
Make a varied menu. Of course, you can eat one rice with chicken breast, but such a diet, despite its undoubted benefit in losing weight, will quickly make you sob, and it is not healthy.
We eat at approximately the same time. So the body gets used to digesting food by the hour and it is easier to part with fat reserves.
We drink a lot – at least 1,5 liter of water per day. Water removes toxins, normalizes digestion, reduces hunger.

What to eat to lose weight?

For normal functioning, the body needs BFA, fiber, vitamins, micronutrients. The menu for weight loss consists of fresh fruits and vegetables, dietary fish, meat and poultry, cereals, nuts, greens. Forbidden are semi-finished products, ready-made smoked foods, pickles, sweets and alcohol. Salt retains water, edema appears, alcohol provokes appetite, harmful fats are deposited on the walls of internal organs.

How many meals?

For a smooth, long-term weight loss, you need to eat 4-5 times in small portions. It is convenient to prepare food at once for a couple of days, pack it in containers and store it in the refrigerator.

How much to drink?

In addition to proper nutrition, water affects the speed and effectiveness of weight loss. To calculate the daily norm there is a formula: per 1 kg 30 ml of water. Tea, coffee and other drinks do not count.

How to drink:

A glass of warm water 20 minutes before meals – to start digestion;
Do not drink during meals;
Divide daily volume into roughly equal portions, do not drink it all at once.

Daily caloric intake

The average diet for a middle-aged man is 2500 kcal, for a woman – 2000 kcal. Use formulas for accurate calculations.

Calculation of metabolic parameters:

For women: 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age – 161.
For men = 10 x weight (in kg) + 6.25 x height (in cm) – 5 x age + 5.
Multiply the result by the activity factor:

minimum movement – 1.2;
walking and infrequent exercise – 1.375;
sports three to five times a week – 1.55;
daily sports – 1.725;
Sports + physical work – 1.9.
To lose weight, create a caloric deficit in your diet: reduce your caloric intake by 15-20%.

It is impossible to sharply reduce the usual diet, to eat on the principle of “ran across the bridge, grabbed a maple leaf”. Diets with a caloric value below 1200 kcal for women and 1800 kcal for men are prohibited.

So, a proper diet for weight loss should be:

Healthy – remove ready-made baked goods, sweets, semi-finished products;
Fractional and regular – do not skip meals;
Complete – watch the daily calorie intake and reduce it gradually;
Varied – so it is easier to stick to your diet;
Tasty – less temptation to go on a cheat meal.

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During the consumption of food, the human body is saturated with elements, without which the optimal functioning of systems, performance, health and, in general, the support of life activities is impossible. To get the average amount of proteins, fats, carbohydrates, micro and macronutrients, vitamins need an optimized or proper diet. About 37,41% of diseases are caused mainly by a disorder in the nutritional process.

To start eating right, first of all, it is important to change your daily lifestyle, because you need to keep a daily routine, which means that you probably have to give up your past cravings. And you also need to understand the effects of healthy and proper nutrition on your body. So what are the effects of proper nutrition on the human body?

Proper nutrition, based on the constancy of meals, is good for getting rid of a lot of digestive disorders and helps to avoid much more serious diseases, such as gastritis and peptic ulcers. Also a good diet has a positive effect on the synthesis of hormones, normalizing their balance. As a result, the human body starts to sleep better and is able to cope much better with work during the day.

If you give up unhealthy foods, your body will begin to cope much more successfully with many ailments and reduce the risk of their occurrence as much as possible. For example, if you limit or completely eliminate fatty foods from your diet, you can save your heart, liver, and vascular system from negative effects. In addition, fatty foods impair the absorption of vitamin C, which, in turn, is very important for the immune system. To improve digestion will help to refuse baking, especially baked goods, improve digestion. And the refusal of salt and spices will remove edema, because the intercellular fluid will be reduced. It also makes sense to give up industrial products, this will help protect yourself from carcinogens.

Of course, for normal functioning of the body it is necessary to eat fruits and vegetables. These products contain fiber, which is better for digesting food and trace elements, and it is also an excellent cleaner of the gastrointestinal tract, dispersing unnecessary and harmful. Plant foods give the body a lot of vitamins and antioxidants, which are very good against free radicals. And, of course, you should pay attention to how exactly you cook food should be minimized heat treatment, which, in turn, helps to preserve most nutrients.

Optimal micronutrient content promotes growth and development of bones, renews cell walls and the cells themselves, helps to improve blood circulation. Minerals play an important role in the body, they are involved in acid-base balance, provide control of the nervous and immune systems, support blood pressure. The most important minerals are iron, calcium, magnesium, copper and iodine. For normal functioning of the body it is necessary to include them in the diet.

Another important element water should also be remembered. The absence of water makes it impossible to transport nutrients, regulate the temperature and release toxins and other “harmful substances” from the body, it also washes away excess salts.

How does a healthy diet affect a person’s appearance?

As we said above, a healthy diet has a favorable effect on all aspects of the body’s functioning. Thanks to a healthy diet a person’s hair, teeth, nails, skin becomes clean, firm and elastic. All this is a merit of useful substances and proper metabolism.

So, as we have already found out, the overall condition of the human body is highly dependent on how and what he eats. We shouldn’t underestimate the impact of good nutrition on the body. But, of course, we have to be careful, because the beneficial effects can be negative. Choosing the optimal diet, following the basic principles of a healthy diet and not forgetting to listen to your own body, you can greatly improve your health, remove negative effects, improve your appearance and achieve a slim figure. Healthy eating also gives the body a feeling of lightness, which, in turn, provides a positive mood and banishes feelings of irritation, aggression, negativity and fatigue.

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Why breakfast is important and how it can help you lose weight
Breakfast is the main meal that sets the tone for the rest of the day. A good breakfast boosts our energy, vitality and efficiency. Breakfast improves not only the physical condition of the body, but also promotes brain activity and high spirits.

In a number of studies it has been proved that regular and complete eating in the morning improves the immune system and reduces the risk of many diseases, such as gastritis, ulcers, diabetes and cardiovascular diseases.

Breakfast is an indispensable aid in losing weight. If you eat a solid meal in the morning, the feeling of fullness will stay with you for a long time, which will help to keep from unhealthy snacks during the day. In addition, calories in the morning are consumed much faster. Therefore, it is during breakfast, you can allow yourself a little indulgence in the form of a bun or cake.

What to eat for breakfast
Breakfast should be healthy, nutritious and balanced. And if you lose weight, even low-calorie. Protein, carbohydrates and a small amount of healthy fats are ideal. Also, you can’t forget about the necessary micronutrients, vitamins and fiber. We have compiled a list of foods that are suitable for breakfast:

Whole-grain cereals or granola;
eggs;
dairy products: cottage cheese, kefir, yogurt, cheese;
nuts;
honey;
dried fruits;
fruits and vegetables;
Whole-grain or rye bread;
chicken meat.

Immediately after waking up, nutritionists recommend drinking a glass of water, possibly with lemon. This will help the body to tune in to the right work and improve the metabolism.

5 quick and healthy breakfast dishes
To prepare a healthy and balanced breakfast, combine products with different nutritional values. We have prepared for you some successful combinations.

Oatmeal with healthy supplements
The porridge we know from childhood can be not only healthy but also delicious. In the evening, fill a small amount of cereal with a mixture of yogurt and milk with a minimum percentage of fat. In the morning add pieces of fruit or berries. A less caloric option – use boiling water instead of yogurt and milk, infuse for 20 minutes. Instead of fruits and berries you can take nuts or dried fruits.

Such a breakfast will improve bowel function, help cleanse the body of toxins and provide a long feeling of satiety.

Omelet with vegetables and cheese
This breakfast will be especially relevant if you have a serious physical activity. It is high in protein, which is involved in the construction of muscles and tissues, as well as contributes to long-term physical endurance.

Pour 1-2 beaten eggs in a pan, add any vegetables and cheese on top. Cook the dish on low heat, after the bottom layer of the omelet is baked – cover with a lid.

Fruit Salad
Perfect to start a hot summer day. Such a breakfast is rich in vitamins and micronutrients. Any fruit will do, it is best to take several different kinds. As a dressing, use nonfat yogurt or kefir. The sour milk supplement will replenish the protein and calcium in the body and will improve the function of the intestines.

Cottage cheese with fruit and honey
Another protein breakfast that helps to lose weight and creates a feeling of fullness for a long time. In addition, this combination of products strengthens the immune system, protects against stress, and improves metabolism.

Use cottage cheese with a low percentage of fat (up to 9%), add to it any fruits or berries, as well as a teaspoon of honey.

Cheese and banana sandwich
Yes, yes, sandwiches can be healthy too. For this dish, you’ll need whole-grain bread. Spread a mixture of soft cheese and honey on it, put slices of banana on top. You can use sesame seeds as an addition. Just a few minutes and you’ll have a breakfast full of carbs, healthy fats and proteins.

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