Surely every girl at least once in her lifelimited her diet to lose a couple of extra pounds and get rid of fat on her hips and waist. But to stick to a strict diet and not break down from it is a real feat that only a few are capable of. But in fact, everything is quite simple. There is no need to sit hungry and suffer from the desire to eat something tasty if you use the right diet for weight loss, the menu of which is very varied and satisfying. But first things first.

The reasons for the appearance of excess weight

To understand the full essence of the recommendations forlosing weight, you just need to understand the true reasons for weight gain, because the kilograms did not fall on you from the sky in one day. You have been accumulating all this "wealth" for months, and maybe even years, due to poor nutrition. Dietetics has long proven that in order to get rid of excess weight, it is enough to just listen carefully to your body, but only a few understand what this means. But often we eat when the body is already full, we eat fatty, sweet foods, and even before bed. How can you not gain weight? But it's time to pull yourself together and get rid of bad habits:

• Abundant consumption of sweet, fatty and high-calorie food;
• Drinking more than 2 cups of coffee a day;
• Meals on the go, regular snacks with high-calorie food, fast food;
• Regular consumption of alcohol;
• Insufficient amount of pure water (less than 1.5 liters per day);
• The habit of swallowing food in large pieces;
• One or two meals a day;
• Lack of breakfast;
• Evening "feasts of the belly";
• Eating in front of a TV or a book;
• Absence of liquid food in the diet (soups), etc.

This list can go on and on, butyou are unlikely to lose weight from this. You simply need a competent diet to get results. So let's pull ourselves together and change our lives for the better and look for recipes for healthy and healthy dishes. And also remember the simple rules and tips that you will find in this article.

Competent diet with proper nutrition

Many people, when they hear the word diet, think thatthis is necessarily a restriction, prohibitions and deprivation. But in fact, a diet is a way of life. And therefore, the diet should be such that you do not feel deprived. With proper nutrition, it is important not to exclude products from your menu, but to balance it as much as possible. And often you have to introduce new, unusual elements for the diet and look for healthy recipes to achieve really good results. And here is a short list of the "right" products, with the help of which proper nutrition turns from torture into comfortable nutrition:

• Yoghurts without sugar and flavors, low in fat;
• Fruits, especially useful grapes, kiwi, pears, bananas and apples;
• Greenery;
• Vegetables, especially carrots, radishes, beets, tomatoes and cucumbers
• Sunflower seeds and pumpkin without salt;
• Walnut, almonds, hazelnuts and raw peanuts;
• Dried fruits: dates, dried apricots, apricots, figs;
• Cereal breads, bread with bran;
• Cottage cheese with a low percentage of fat;
• Green tea without sugar;
• Soy products;
• Olive oil.

With this short list of products youyou can easily choose delicious recipes and satisfy your hunger without going over the calories. Agree, there are many options for dishes, you just need to look. And a diet on which you can quickly lose weight and not starve is the dream of any woman who has encountered the problem of excess weight!

The main rules of proper nutrition

And now we come to perhaps the most important part.- the rules of proper nutrition. There are quite a lot of them, but there are 6 most basic ones, and with the help of these recommendations you can really lose weight and forget the word "diet" forever as a bad dream. And following these rules is not at all difficult, the main thing is to understand and systematize them.

• Reusable food

Of course, everyone has their own level of employment and rhythm.life, but if you want the weight to go away and never come back, learn to eat at least 3 times a day. And it is advisable to have your first meal within an hour after waking up. Yes, breakfast is a must. It is what charges you with energy for the whole day and helps maintain normal blood sugar levels. And do not be afraid that a hearty breakfast will turn into fat on the waist. Everything is just the opposite, the food you eat in the morning will completely “burn” and take with it a little of the reserves that darken your life. Lunch and dinner are also important for losing weight. Modern dietetics recommends eating 5 or even 6 times a day if possible. But the minimum bar is three meals a day. This is necessary so that your body knows that it is not being starved, and there is no reason to stock up for a rainy day, because a few hours will pass and new food for energy will enter the body.

• Take time to eat

Think about how often you snack on the go?When was the last time you set the table for lunch or dinner? Not a special occasion, just for fun? Most of us are used to eating in cafes at work or school, on the way home in the car, in snack bars and fast food outlets. Even when you are at home, you probably do not devote enough time to eating. Some people prefer to watch their favorite movie during dinner, others chat on social networks or read. And all this is a big mistake that leads to weight gain. The fact is that when the body is full, the stomach sends a signal to the brain, as if telling it, “I'm full.” But if you are busy with other things, you simply do not hear this signal and continue eating. As a result, there is a feeling of heaviness, drowsiness and sometimes even nausea from overeating. To avoid this, devote time to eating. Set a beautiful table, turn off the TV, put aside the book or magazine and just enjoy the food. You will be surprised how little food is needed to feel full and enjoy it.

• We are not seagulls

When you eat, how many times do you chew?food? There is one simple law that says: "Drink solid food, chew liquid food." This means that you need to chew any food thoroughly until it becomes liquid, so that it mixes with saliva. This is necessary so that the food is better digested and absorbed, and you have time to enjoy its taste. Try to make at least 40 chewing movements, do not swallow huge pieces, as seagulls do.

• Eat more fresh fruits and vegetables

This is a simple rule that will help youYou will be able not only to get more useful elements from food, but also to reduce the amount of calories consumed. After all, any diet is aimed at this. In addition, fruits and vegetables contain a large amount of fiber, which contributes to the good functioning of the gastrointestinal tract. Sweet fruits are quite capable of replacing desserts, and vegetable salads are suitable for a snack or a full meal.

• Food and emotions

Every time you feel like reaching for the fridge,Stop and analyze your condition. Modern dietetics has proven that people reach for food when they cannot experience some emotion. It can be joy, fatigue, sadness, resentment, anger, etc. Try to understand whether you are really hungry, or is it a desire to chew something imposed by your mood? Especially often, "binge eating" occurs in the evening. It seems like you recently had dinner, it's time to go to bed soon, but your hand keeps reaching for a cup of candy or a box of cookies? You need to stop yourself to understand the reason for this bad habit. When you learn to control your emotions and experience them, no diet will be scary for you.

• Water regime

You know that a person consists of watermore than 80%. And it is water that plays an important role in removing toxins and waste. This means that we need to maintain water balance and consume the optimal amount of liquid. Dietetics believes that for the body to function normally, you need to drink 1.5-2 liters of clean water per day. Otherwise, the mechanism of fluid accumulation in the body in the form of edema will turn on. It is enough to follow these simple 6 rules to put your diet in order and lose excess weight. Such a rational diet can work wonders, and if you also add active sports to it, then in a couple of months you simply will not recognize yourself. With the help of proper nutrition, you can not only lose weight, but also improve your health and increase your energy level.

Proper nutrition. Menu

At first it is quite difficult to choose a menu forproper nutrition. But it is very important that the diet is balanced and the meals are complete. Over time, you will learn to independently choose recipes for dishes that are suitable for each meal. In the meantime, to make the diet enjoyable, use a small cheat sheet Breakfast

150 g of oatmeal porridge with pieces of fruit, 1 egg, 250 g of kefir;

1 egg, 1 bread sandwich with ham, a cup of coffee;

100 g of boiled beef, 20 g of canned peas, 200 g of kefir;

150 g of fruit salad, 250 g of kefir, 1 egg;

2 soft-boiled eggs, steamed fish with herbs, green tea;

150 grams of fish cutlets, 1 egg, coffee with cream;

Salad from fresh cabbage, 1 small boiled potatoes, 100 g of meat or fish for a couple.

Lunch

100 g boiled chicken breast, 20 grams of canned peas, 1 apple, unsweetened tea;

100 g of boiled beef, 1 apple, green tea;

1 apple or orange, carrot and cabbage salad, unsweetened tea;

100 grams of fish, 30 g of peas or corn, green tea;

250 g of low-fat kefir and 1 apple or banana;

1 tbsp. milk;

250 g of yogurt.

Dinner

Soup from vegetables, 150 g of boiled chicken breast, 50 g of cucumber or tomato, compote of dried fruits;

200 g low-fat borsch, 100 grams of chopped meat, 1 boiled potato, compote;

Shchi on vegetable broth, 100 g of fried fish, 100 g of potatoes, salad from fresh cabbage, tea with sugar;

Potato soup, 100 g of boiled beef, 50 g of fresh tomatoes, compote or tea;

Vegetable soup, meat stew with vegetables, unsweetened compote;

200 grams of oily fish, 1 potato, cabbage salad, tea with sugar;

Potato soup, 100 grams of chicken breast steamed or boiled, sweet compote.

Afternoon snack

1-2 apples;

1 orange;

2 kiwi fruit;

2 bananas;

200 g of berries;

1 grapefruit;

1 mango or 1 apple.

Dinner

50 grams of boiled fish, 1 boiled potatoes, 5 g of oil, 100 grams of vegetable salad, tea;

70g of boiled chicken, 20 g of green peas, greens, tea without sugar;

100 g of boiled beef, tea with milk without sugar;

200 grams of fish per pair, 1 potato, cabbage and carrot salad;

1 soft-boiled egg, sweet tea;

50 g of boiled beef, 1 egg, tea with milk without sugar;

100 g of chicken breasts, 20 g of peas or corn, 1 soft-boiled egg

In the afternoon you can drink only plain water orrosehip decoction without added sugar in any quantity. Before going to bed, if you feel hungry, you can drink a glass of milk or low-fat kefir. Drinking yogurt without additives is also acceptable. The rest of the time, it is recommended to drink plain clean water or still mineral water. You can use any combination of the proposed options, thereby diversifying your menu. For example, today your diet includes breakfast #1, second breakfast #5, lunch #2, afternoon snack #6 and dinner #4. Or maybe you can do without a second breakfast and afternoon snack altogether or add your own recipes. The main thing is to avoid hunger. After all, this is not a starvation diet, but proper nutrition, which should become a habit! We recommend reading:

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