Can you lose weight by eating right?

If you eat properly (control the quality and quantity of food intake), you can lose weight well. While diets often have deadlines, and few people maintain the weight off after the deadline, proper nutrition is the key to maintaining a beautiful, slim figure for years to come.

What not to do

Proper nutrition is incompatible with:

• Uncontrolled portion sizes: Even the healthiest foods can become enemy number one if not consumed in large quantities as prescribed.
• Continuous stress leads to excess weight. To lose weight, try to avoid stressful situations and regulate your nerves.
• Water restrictions. Drinking large amounts of liquids is not recommended, but water is still a staple in weight loss. It helps the body function properly and plays an important role in the metabolic process.
• No calorie counting. Healthy eating involves carefully counting the calories you consume each day; excess calories will stay in your hips and belly.
• Ignore breakfast. Breakfast sets the stage for the next day, helping the body work tirelessly until a second breakfast or lunch. Instead of looking longingly at the supermarket bakery, you need to eat a portion of complex carbohydrates, fiber and protein in the morning to store energy.
• Lack of vegetables or low vegetable consumption. Raw or stewed vegetables are rich in vitamins and may aid in weight loss. With a wide variety of vegetables, you'll find the variety and type to suit your taste.
• lack of sleep. Doctors, nutritionists and athletes have proven that sleeping less than 7 hours causes the production of hunger hormones and the protein content responsible for normalizing appetite to decrease rapidly. Instead of feeling exhausted from lack of sleep, try to go to bed before midnight and give yourself 7 hours of sleep.

Many women hope to get back in shape quickly by eating right. It’s worth taking a closer look at yourself and eliminating what’s holding you back from achieving your goals.

Slimming products

For a beautiful figure, you need to figure out how to eat right to lose weight effectively and what products to use. Consuming the right amount of protein, fat, carbohydrates, and vitamins will help the body achieve the desired results without stress.

squirrel

Foods rich in protein are essential for a "good" body: they contribute to the formation of muscle cells. Their deficiency in the body leads to the formation of loose fat. A daily intake of 1-1. 3 grams of protein is required; for athletes, this number increases to 1. 5 grams.Products containing protein:

• white meat chicken, rabbit or turkey;
• lamb, veal or beef;
• low-fat dairy products;
• Eggs, preferably quail;
• Tofu cheese;
• nut;
• Soy milk.

Fat

Fat is necessary for everyone. It is a mistake to think that they are harmful or have no benefit during weight loss. Denying them can lead to abnormal cell function and malabsorption of many vitamins.

Plant fats can help you lose weight, but only if used correctly.

A person needs to consume 30% of all calories per day. It's important to know that vegetable fats are not a replacement for animal fats; each type has its own uses and should be consumed in a 30%/70% ratio.product:

• Olive oil (preferably cold pressed);
• fish fat;
• herring, mackerel, salmon or trout;
• Butterfat is found in fermented baked milk, butter, or sour cream;
• Nuts and seeds.

carbohydrate

There are simple carbs and complex carbs. Some harm our figure, while others help replenish energy and provide necessary saturation with a small amount of food.Simple carbohydrates are found in unhealthy foods such as sweetened sodas, sugar, sweets, pastries, and other delicacies—and they can contribute to excess weight. The danger is that they decompose quickly and can only satisfy short-term hunger.

The beauty of complex carbohydrates is their structure. Use them correctly and you'll have energy for long periods of time and hunger won't bother you.

You can easily eat two servings of complex carbohydrate-containing foods per day:

• Pasta or vermicelli made from durum wheat;
• All legumes;
• All grains are available except semolina;
• baked beans;
• Products containing starchy and sweet vegetables (canned peas or corn do not do you any good).

cellulose

Fiber does not replenish energy, but thanks to it, normal functions of the stomach and intestines are established, which is necessary for proper nutrition and the desire to lose weight. It creates bulk in the stomach and creates a feeling of fullness, but the main effects of fiber occur in the intestines. Fiber stimulates the formation and function of enzymes and actively aids digestion. It is recommended to take 20-35 grams per day. Fiber, found in:

• cocoa;
• flax seeds;
• apricots, figs;
• bran;
• Rose hips, almonds;
• Rye bran and whole wheat bread.

vitamins

The purpose of vitamins is to participate in metabolic processes and help the body function properly. To lose weight, you need to eat a balanced diet of different foods on a regular basis.

Vitamin deficiencies can lead to worsening health, metabolic disorders, and reduced immunity, which will only harm your desire to lose weight.

Which foods contain vitamins:

• Greens, fruits, vegetables;
• nuts and seeds;
• cereals and grains;
• Dairy products with moderate fat content;
• eggs (quail or chicken);
• Fish and lean meat.

Banned products

Wean yourself off foods that are unhelpful and will only lead to weight gain:

• Potato chips, everyone’s favorite salted nuts, seasoned crackers, snacks;
• Popcorn;
• Convenient, ready-to-eat meals;
• Store baked goods with long shelf life;
• Mayonnaise (especially high fat content);
• Ready-made food from the store (such as fried fish or pies).

diet

In addition, when calculating the circuit, you can use a simple palm method:

• Daily protein intake should be equivalent to the volume of a palm (about 130 grams);
• The intake of complex carbohydrates should not exceed 80-100 grams;
• Fat content should not exceed 400 calories;
• Vegetables and fruits, which contain the most fiber and vitamins, should be eaten in a volume equal to two palms at a time.

When creating a menu for your daily routine, we recommend considering all the factors your body needs to function healthily. The plan is chosen by a nutritionist or independently. Be sure to calculate your own physical condition and weight.

Even a doctor can't tell you exactly how much weight you can lose with proper nutrition; it all depends on the individual's physical characteristics. Some people see results within a week, some take longer, but every woman can lose weight!

Menu example

breakfast:

• Oatmeal with dried apricots and raisins, milk, 2 soft-boiled eggs;
• Mashed fish, mashed potatoes, milk;
• Muesli, eggs (could be quail), freshly squeezed juice.

Second breakfast:

• medium-fat yogurt, orange and 2 bananas;
• pancakes with cheese and milk;
• Low-fat cottage cheese with sour cream and apples.

Lunch:

• Chicken soup, mushroom buckwheat porridge, salad (pumpkin and tomato), a glass of juice;
• Fish soup, fresh chopped vegetables, steak, a glass of fresh juice;
• Low-fat borscht, tomatoes and cheese, buckwheat porridge and cocoa.

afternoon:

• Whole wheat bread sandwich with cheese and a glass of milk;
• tomato salad dressed with low-fat sour cream and juice;
• Yogurt and any seasonal fruit.

dinner:

• Chicken steak, vegetables (if in season) green tea;
• Fish steak, Greek salad and milk;
• Boil vegetables (you can make salads with them), boil chicken and green tea.

suggestion

When choosing a menu and deciding to follow it, we recommend using the following tips, which are necessary to obtain a positive result.Eating behavior principles:

• We eat at least three meals a day (preferably five);
• We use different products;
• We completely exclude alcohol from our diet;
• We say no to preservatives;
• We use mineral water instead of sweet carbonated drinks;
• We prepare only fresh dishes every time;
• We exclude marshmallows, chocolate and ice cream;
• We eat slowly, but not too much;
• If you must eat at work, don't go to the store; it's better to bring fruit, yogurt or boiled chicken from home.

If you've given yourself some slack and eaten some foods that aren't suitable for dieters, we recommend giving yourself a day of fasting. This should not be a fast, as you will only put new stress on the body and have the opposite effect, causing weight gain. Drink kefir or fruit throughout the day, be sure to comply with the provisions of the main meal plan.