Weight loss is achieved through the advantages of eating calories. The rule is common: its ability to comply can reduce weight. But if you ignore the balance of nutrition, mental state and the basis of healthy nutrition, as well as excessive fat, a person will lose his health and wellness and will not be able to maintain a beautiful character for a long time.
Which products can be consumed without limiting
Healthy nutrition is always provided for moderation. So, considering the amount of calories allowed and the balance between fat, protein, carbohydrates, you can include any product and dish in the menu.
However, the dietary basis for losing weight and maintaining weight should be foods with many useful substances or high nutritional value:
- Meat, fish;
- Fresh vegetables, fruits;
- green, nuts;
- Cereals ("dark" porridge).
Proper weight loss nutrition requires minimal heat treatment products, and preparation in methods to form fewer carcinogens: steam in water, in oven.
Which products should be excluded or limited
With a healthy lifestyle, food should not include:
- Fast food, semi-produced products;
- desserts, which include fat and sugar;
- Sweet soda drink;
- sausage;
- Alcohol.
During active weight loss periods, vegetables, starch, honey, honey are the most limited. However, rejecting any product will not cause serious emotional discomfort: if the weight loss ban is too strict, he will fight for temptation every day, so he will inevitably encounter forced overeating. A diet for weight loss should be a part of life, so a person will have to gradually change his taste habits.
Easy way to lose weight
To lose weight, it is necessary to remove objectively harmful products from your diet and to remove them from useful foods to make the best diet with no more than 10-15% calorie diet. At least 3 meals a day. When you get rid of too much weight, you need to narrate the calorie content of your diet to avoid experiencing "plateau" - lack of progress.
How to build a healthy diet
Nutrition should include all large amounts of nutrients:
- Protein - about 1 gram per 1 kg weight;
- Carbohydrates - 2 grams per 1 kg;
- Fat - 0. 8 grams per 1 kg weight.
Such foods are the answer to the question of how to lose weight without eating and exercising. When attending classes in the gym, it is necessary to consider the body's need for energy to build muscles, so the amount of protein increases by 1. 5-2 times.
Myth, really about weight loss
The nutrition of losing weight quickly will always damage health. Dietary fashion has long lost the right diet that does not consume the body, but helps to operate effectively in the endocrine system.
The main rules for health and proper nutrition
Some tips on how to lose weight without eating and eliminate the stomach without reverse weight gain.
- do not starve. Rejecting food slows down metabolism and forces it to accumulate excess fat.
- Follow the work of the intestines. The menu should have enough fiber and water to allow food to digest faster and not cause swelling.
- Drink more. Water is the main remedy for detoxification, so it is about 1-2 liters that you need to drink every day.
- When weight loss, a person should not feel hungry, loss of strength, worsening of the wellbore.
How to formulate a diet for weight loss
In 2011, Harvard scientists offered an easy way to lose weight without eating. It is called the "Plate Method" because a person needs a plate with a diameter of about 20 cm, and the dish is divided into 4 departments: Weight loss:
- Half the plate with greens, transfer fresh vegetables.
- One quarter of the plates occupy protein;
- The rest of the plate is used for cereals or heat-treated vegetables.
- The area of the coin size is fat: vegetable oil or seeds, nuts.
Such a board takes into account all the principles of a healthy diet, but does not require trade-offs on each component.
Wrong weight loss
Psychologists advise against focusing on diet: This often causes stress, and a person unconsciously tries to "sit down". It is best to realize hobbies, active lifestyles, and communication.