DIET TO LOSE WEIGHT

betsykatie    October 06, 2022    HEALTH    Comment   

The topic of losing weight is shrouded in myths and bad advice that undermines health and does not lead to results. Together with Spirit expert. Fitness We are talking about a healthy weight loss system that does not injure the body and inevitably leads to weight loss for both women and men.

WHAT FOODS TO EAT FOR WEIGHT LOSS

Let's take an example. Oleg bought a brand new BMW and wants his car to go fast and the engine to work properly. He went to forums for car enthusiasts, read life hacks and began to implement them:

1. I began to refuel according to the method of interval refueling: instead of a full tank once a week, it pours 7 times a day for a liter.
2. Then Oleg filled the car for a week with only water to clean the fuel tank from slag.
3. And then he completely drained the oil from the engine to eliminate all fats and reduce the weight of the car.

When Oleg ruined the car, he opened the manufacturer's strict recommendations and found out that you need to refuel with 100th gasoline and change the oil every 10 thousand km. End.

All this sounds absurd. But when it comes to nutrition, we do exactly the same thing. For example, we are on a keto diet, we try intermittent fasting, we exclude fats from the diet, we arrange a protein diet for ourselves, and so on. At the same time, scientists have long discovered the recommendations of "our manufacturer", here they are:

Eat exactly the amount of food your body needs to lose weight

Our body is like a car - it needs a certain amount of calories in the right ratio of proteins, fats and carbohydrates. And if you fill it with the right fuel, the body will inevitably begin to dump fat reserves without loss to health.

But how and in what quantity you need to eat in order to lose weight, let's look further.

WHAT KIND OF FOOD CAN BE CALLED RIGHT

If you were looking for something about weight loss, you most likely came across this:

And also:

• ❌ "Don't eat after six!"
• ❌ “Only two slices of lemon will help you lose weight on this diet in 7 days ”
• ❌ “To lose weight quickly, it is enough to give up only two products ”

Advertisers and nutritionists offer hundreds of fast weight loss diets, unique weight loss techniques, magic pills and miracle cures. But all this has little to do with healthy weight loss. With the help of diets for a month, you can really lose weight, but if you do it extremely and without sports, the body will first respond with a rapid decrease in kilograms, and return everything back with a margin. To always control your weight, you need to understand food once, so that later all your life you can easily select food for the needs of your body.

Proper nutrition is a diet in which the body receives food in terms of its calories, proteins, fats and carbohydrates. And such a nutrition system inevitably leads to weight loss.

2 steps of proper nutrition:

• You determine your daily calorie intake
• Eat this caloric content in the ratio of 50% carbohydrates, 30% proteins, 20% fats.

You can eat any food at any time of the day. There is no forbidden food: chocolate is allowed, burgers and potatoes in butter too. The main thing is to fit into the KBJU. At the same time, when you begin to eat like this, you yourself will imperceptibly switch to a clean diet. Instead of fast carbohydrates - cereals, instead of pork skewers - chicken breast skewers.

This will happen because you will see how along with the carbohydrates in the bun you eat a lot of excess fat, and this cute bun violates your 50/30/20 ratio. But cereals are dominated by carbohydrates. If you don’t have enough of them, you put on buckwheat and don’t worry that you will sort out fats with it.

On proper nutrition, buckwheat and rice are eaten not only because they have a low glycemic index and are so healthy, but also because you can’t get carbohydrates with chocolate without going over with fats.

As a result, when you get the right amount of calories in the right ratio of BJU, your body begins to work like a well-oiled Swiss watch mechanism: it stops crashing, storing fat, stressing, throwing out insulin chaotically, or making you salivate on some unhealthy cake in the morning. It just starts working properly, as intended by nature. And as a result, you get a slender healthy figure.

HOW TO CALCULATE YOUR CALORIES FOR WEIGHT LOSS

If you find counting calories and sticking to the right CBJ ratio too much of a chore, consider this: you brush your teeth twice a day and don't find it terribly boring and difficult. The same with the calculation of KBJU, but one time more. You only need to put a plate on the scale three times a day and put the right amount of food. Another simple habit in the piggy bank of a healthy lifestyle.

Calculate calories. There are several formulas for calculating calorie intake, but the American Dietetic Association considers the Mifflin-St. Jeor formula to be the most accurate. Be sure to calculate the calorie content before you start building a diet for weight loss. What suits one person may not suit another at all.

Lena works as an accountant in the office. From a friend who works out with a trainer, she heard that in order to lose weight, you need to eat 1600 calories a day. Lena began to eat the same way, but in two months she did not lose such food at all. It turned out that the calorie content of a friend was calculated, adjusted for high physical activity, and Lena sits all day in the office. Its calorie content for weight loss is 1300 calories.

You don't have to count calories all your life. When you get rid of extra pounds, it remains only to maintain the desired weight. By that time, you will have enough experience in selecting food, and you will be able to eat by eye or use the plate rule:

KEEP TRACK OF NUTRITION FOR WEIGHT LOSS IN FATSECRET

This app is foriPhoneandAndroidHelps keep track of nutrition and count calories. Many products from stores are already in the application database and can be easily found in the search. But it may not be easy to find the products themselves ... But let's not talk about sanctions.

Tip: When looking for a product in the database, check the FatSecret KBJU and the product label. The FatSecret database is filled with ordinary users who can make mistakes.

HOW MANY TIMES A DAY SHOULD YOU EAT

There are a huge number of myths on the Internet that frequent eating speeds up metabolism and, as a result, fat burning. This theory has no evidence base,a recent researchshow that metabolism almost does not change from 20 to 60 years.

Therefore, the number of meals can be any. The main rule to follow is not to bring yourself to the feeling of hunger. And it confirmsstudy: those who eat 5 times a day experience less hunger. At the same time, most people do not have time for such a number of meals, and the body is not used to it. Therefore, we recommend starting with three meals a day and adding one meal each week.

HOW NOT TO BREAK INTO NUTRITION FOR WEIGHT LOSS

Keep the ratio. Diets have taught people that losing weight is torture: you have to constantly starve, dream of a cake and suffer from the fact that you cannot afford your favorite food. All this only increases the likelihood of a breakdown.

In proper nutrition, you can eat any food, but along with this, when you establish nutrition in the correct ratio of BJU, you will not have an irresistible desire to destroy any cake.

This also happens because complex carbohydrates (cereals, vegetables) have a low glycemic index. Such products do not provoke the release of insulin, and a person feels full longer than after eating a pie. As a result, the body will receive enough nutrients and stop making you salivate for any harmful stuff.

Set up mode. The meaning of proper nutrition is not only not to eat more than the norm, but also not to eat less. If you eat haphazardly, the body receives less nutrients and urgently needs to close the calorie content with a carbohydrate cake. For example, when you decide not to eat in the morning because you don’t feel like it, you don’t have time in the afternoon because of work, and in the evening before training you eat a protein bar. The body is horrified.

Give up alcohol. Even from a glass of dry red wine once a week. Alcohol and weight loss are incompatible things. As soon as a person on proper nutrition begins to consume alcohol, the weight ceases to go away.

Quit nicotine. Nicotine reduces the feeling of hunger and this interferes with the diet. It may seem that this is a good thing. You smoke more - eat less. But with proper nutrition, you will need to eat not a small Snickers, but large volumes of cereals. For example, at a rate of 1500 calories per day, you need to eat 700 grams of boiled buckwheat. And without appetite to master this volume is not so easy.

HOW MUCH WATER TO DRINK

There is no exact figure for how many liters of water you need to drink to be healthy. And the obligatory 2 liters of water a day is a marketing myth. RepresentativeWHO recommends drink not less litersbecause otherwise - dehydration. Otherwise, listen to your body, activity level and thirst.

To understand your comfortable amount of water, drink a glass of 250 ml every hour, starting in the morning. So, for a working day, about two liters come out. Drink another 0.5-1 liter during your workout, depending on how you sweat. All this time, listen to your feelings and adjust the volume of water.

Some people also have a decrease in appetite due to the large amount of water, so you need to look for a comfortable level through experimentation and a gradual increase.

1400-1500 CALORIE WEEKLY DIET OF HEALTHY DISHES FOR WEIGHT LOSS

We will give you a ready-made diet, but we advise you not just to eat it, but to weigh all the foods and enter the data into FatSecret. At this stage, you almost do not have to look for suitable products yourself. It remains only to add products to the application and monitor the calorie content of dishes - it is much easier to start mastering the nutrition system. If there is no product in FatSecret, look for its calorie content on the package and on the Internet.

If you see that the diet is out of proportion 50/30/20, add your products! We've left a few Easter eggs for you: some days you'll need to find foods on your own to help keep the proportion. We wish you delicious!

Day 1

breakfast for weight loss

2 soft-boiled or hard-boiled eggs

1. Cucumber
2. Tomato
3. Slice of whole grain bread
4. Curd cheese 40 grams
5. Tea

Snack

1. Cottage cheese 1% 150 grams
2. half banana
3. Cinnamon to taste

Dinner

1. Brown rice or buckwheat 60 grams dry
2. Minced chicken breast 160 grams (2 cutlets, bake without oil)
3. Vegetables

afternoon tea

1. banana, apple
2. 10 hazelnuts

Dinner

1. Fresh vegetable salad 250 grams
2. teaspoon of oil
3. Turkey breast 150 gr raw (bake without oil or boil)

Day 2

breakfast for weight loss

1. Oatmeal 50 gr dry Pour boiling water, cover for 5 minutes
2. A teaspoon of honey
3. Berries, fruits
4. Tea

Lunch

1. Yogurt 100 grams

1 apple

Dinner

1. Dry pasta 150 grams
2. Chicken goulash 100 gr
3. Vegetable salad

afternoon tea

1. Cottage cheese casserole 150 grams (cheesecakes) It is better to cook it yourself to control the oil: 150 grams of cottage cheese, 1 egg, 20 grams of rice or oatmeal

Dinner

1. Greek salad
2. tomatoes;
3. cucumber;
4. pepper;
5. olives;
6. cheese;
7. Fish 150 grams, bake in the oven

Day 3

breakfast for weight loss

1. Omelet from 2 eggs
2. Half a teaspoon of oil
3. Greens
4. Green tea

Lunch

1. Whole grain bread 30 grams
2. Hard cheese 40 grams
3. A glass of kefir 1%

Dinner

1. Vegetable soup 200 grams
2. 1 egg

afternoon tea

1. Curd 2% 150 grams
2. Cinnamon to taste

Dinner

1. Pollock 150 grams, baked
2. Bulgur 60 grams dry
3. Vegetables

Repeat the menu for the rest of the week . You can replace products, but with the same ratio of KBJU. For example, replace pollock with squid, replace bulgur with couscous or rice.

Replace meat on the menu carefully: the thigh is always more nutritious and fatter than the breast, and beef, pork and lamb are much more nutritious and fatter than poultry. Find out the KBJU of products on the packaging and on the Internet, do not hesitate to ask for a calorie card in restaurants and cafes, experiment!

Remember:

• Losing weight is not life hacks and following the strictest diet, but the right diet.
• The diet is compiled as follows: calculate your calorie content and eat it in the proportion of 50% carbohydrates, 30% proteins, 20% fats.
• It is best to eat 5 times a day, but not less than 3.
• Drink water - 1-3 liters per day. Set your personal norm through experimentation.