Even with regular exercise, without dietary restrictions, it is impossible to change your body. What are the basic principles of proper nutrition for weight loss you need to know?
The principles of good nutrition for weight loss
1. Always start your day with a full breakfast
If you are not used to eating in the morning, then you should definitely train yourself. Start with small portions and gradually you won't be able to leave for work or school without a full breakfast. The best breakfast options are complex carbohydrates. They will give you the energy you need for the entire first half of the day. For example, it can be porridge with fruits and berries or natural granola without sugar with nuts and honey.
2. Your diet should be high in calories
Another principle of proper nutrition for weight loss: do not limit yourself to food and do not lower the calorie bar below the permissible norm. If you are malnourished, you will not only increase the likelihood of food breakdown, but also slow down your metabolism. Remember, there is no dependence: "I eat less, so I lose weight faster. "There must be a balance in everything.
3. Forget the "don't eat after 6" rule
Of course, if you go to bed at 8-9 pm, then the rule can and should be followed. However, most people do not go to bed before 23. 00, so such a break in eating will only be harmful to the body. Dine on protein foods (fish, boiled chicken breasts, boiled eggs, cottage cheese) 2-3 hours before bed and do not worry about gaining weight.
4. Eat sweets only in the morning
If you sometimes indulge yourself with pastries, bread or chocolate, then it is better to do this in the morning before 12. 00. Fruit, despite its seeming harmlessness, should also be consumed in the morning until 16. 00. Contrary to the misconception of many, an evening apple is not at all the best remedy for a beautiful figure. Save dinner for protein foods.
5. In order not to gorge on at night, you can not eat during the day
The main principle of good nutrition for weight loss is balance. If you skip breakfast and limit yourself to snacks at work, then there is a high chance of eating a couple of extra servings for dinner. The body cannot be fooled: in the evening it will try to get everything that was not given to it in the morning and in the afternoon. Therefore, try to keep your menu evenly distributed throughout the day. In addition, the more breaks in food, the slower your metabolism.
6. Drink 2 liters of water every day
Much has been said about the benefits of water. It has been proven that you need to consume 2-2. 5 liters of water daily. This will not only keep your body hydrated, but it will also help you avoid unnecessary snacks. Drinking enough water every day is a matter of habit. The first week you will control yourself and count the glasses, but then the feeling of thirst will not allow you to miss the planned water intake.
7. Eliminate empty calories from your diet
Unnatural juices, soda, mayonnaise, ready-made sauces, convenience foods, fast food are useless foods that have no nutritional value. These empty calories will not give you long-term satiety or any nutrients. But on the waist and hips will be deposited instantly. The more natural and natural a product is, the more nutritious and healthy it is.
8. Get enough protein
Protein is the foundation of our muscles. In addition, it is very difficult for our body to process protein into fat, so it is safe for a figure. Protein-rich food is meat, fish, seafood, cottage cheese, eggs, peas, lentils. For lunch, combine complex carbohydrates with protein, but for dinner, choose an exclusively protein menu. A healthy person needs to consume 0. 75-1 grams of protein per 1 kg of body weight daily.
9. Do not go on hunger strikes and fasting days
Fasting days and hunger strikes have no practical meaning. They will not help you lose weight or shed fat. And even if you reduce your weight by a couple of kilograms, then this, most likely, will be simply evidence of the loss of excess fluid in the body. If you feel like you've done too much, go to the gym or work out at home.
10. Eat greens before dessert
Sometimes it is very difficult to keep yourself from a piece of cake or your favorite cake. But such fast carbs are a direct step towards weight gain. For those with a sweet tooth, eliminating desserts entirely is a disastrously difficult process. Therefore, to mitigate the harm of fast carbs, eat coarse fiber (such as greens, soy sprouts, or kale leaves) 20 minutes before dessert. This will block the process of rapid breakdown of carbohydrates and the formation of subcutaneous fat. This principle of proper nutrition will help you enjoy dessert (most importantly, do not overuse it) and keep in good shape.