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| How to eat in order not to gain weight: 2 rules and 8 principles |
How to eat in order not to gain weight: 2 rules and 8 principles
The first rule: if you want to lose weight and consolidate the result, you have to learn how to cook. Semi-finished products, ready meals, sausages and smoked meats of industrial production are poorly balanced in terms of the ratio of proteins, fats and carbohydrates, they contain a lot of sugar and salt, as well as additives and preservatives that slow down the metabolism, leading to slagging of the body.
The second rule: to lose weight, you need to eat. Exactly! You must not starve to stay fit. Deprivation and limitation invariably lead to breakdowns. It is important for the body to receive a sufficient amount of nutrients and calories.
However, you can not exceed the line of 1400-1800 kcal per day. The exact amount is calculated individually, based on the specific parameters of the person and lifestyle. In addition, eight more key rules must be followed based on the complementarity of nutrients.
Hearty breakfast
Nutritionists are unanimous that a full breakfast helps prevent weight gain. What is eaten before noon gives energy and is completely burned. Eat whole grains in the morning (cereals, granola, multi-grain bread), nuts and dried fruits, dairy products, fruits and berries. Cook smoothies. It will be a great start to a new day.
In the rhythm of a waltz
Eat at the expense of one-two-three. According to experts, the habit of eating three times a day is ideal. It allows you to avoid severe hunger and, as a consequence, overeating, leading to overweight.
Do not be afraid to change the diet. You can have lunch at noon or at two in the afternoon. And supper - both at seven in the evening, and at ten, if you go to bed late. The main thing is not to skip a single meal.
Plant fiber
Each meal should include raw vegetables, cereals (including durum wheat pasta or whole grain bread), cooked green vegetables (green beans, spinach, asparagus, cabbage, broccoli). These foods improve digestion and help keep weight under control.
How to eat in order not to gain weight: 2 rules and 8 principles
Do not give up complex carbohydrates
In the wake of the popularity of protein diets, many cross out carbohydrates from the diet, including fruits. Of course, it is better to refuse simple sugars (sweets and pastries). But complex carbohydrates in moderation give energy. It is wiser not to remove them at all, otherwise the body will begin to be fed by the proteins contained in the muscles. So once a day, boldly eat rice, bulgur, buckwheat, legumes or fruits.
Fat is your friend
There is no big trouble in fatty foods. So, 9% cottage cheese is digested better than its low fat counterpart. Olive oil contains unsaturated acids necessary for the body, and butter allows you to fill the deficiency of vitamins D and E.
Proteins - The Basis
It is ideal to eat at least 70-100 g of meat, fish, eggs, dairy products in each meal. They are sources of protein. Firstly, protein gives a long feeling of satiety, which helps control appetite.
Secondly, when consumed with carbohydrates, it slows down digestion by regulating blood sugar and insulin levels. Finally, protein is the building block of muscle. If you exercise, it increases the amount of muscle mass, and with it the number of calories burned per day.
Any amount of water
By drinking two liters of water per day, you help the body get rid of toxins. It is even better to drink decoctions of lingonberry leaf, thyme, lavender or chicory.
If you add 1-2 teaspoons of unlit apple cider vinegar, infusion of celery or mint (lemon balm) to a glass of water, you get a drink that activates the processes of fat burning. And tea with the addition of star anise or anise eliminates bloating.
Vegetable broth
It improves metabolism and prevents the accumulation of fats. Cooking vegetable broth is very simple. Cut and pour cold water on carrots, a stalk of leeks, beets, two stalks of celery, a tomato and a clove of garlic. Add sprigs of thyme and parsley, bay leaf and simmer after boiling over low heat until the vegetables are tender. You can drink for lunch or dinner.