Human eating habits and preferences have evolved over millions of years.It is quite difficult to change them radically, but they can undergo minor adjustments.Today, the problem of overeating and obesity is particularly acute in front of humanity, and the percentage of people suffering from obesity is the highest in developed countries.Obesity leads to cardiovascular problems, which can significantly shorten your life, besides, being overweight from a purely aesthetic point of view does not make you a very attractive person in the eyes of others.
Often, in order to lose excess weight, people try to drastically limit their diet.This does not always give a positive result.If they manage to lose a few pounds, there is a risk of gaining them back after the diet ends.
What rules should be followed to return to the form and combine the results?
Rule 1: Eat small portions often
Nutritionists recommend eating 5-6 times a day, always eating in small portions.In this case, it is necessary to monitor not only the weight, which should be about 250-350 grams, but also the calorie content of the consumed food.In terms of calorie content, such a portion should not exceed 400-450 kcal.The total number of kcal in your diet should not exceed 1600-1700.You should not reduce your calorie intake below 1200 kcal without consulting your doctor.The nutritional content of your diet is also important.For example, complex, difficult-to-digest carbohydrates should be eaten in the morning.In the evening, you can use foods containing proteins and simple carbohydrates.
Rule 2: Drink enough fluids
It is recommended to drink about two liters of plain water a day.The quality of the city's water supply is very unsatisfactory, so it is necessary to buy bottled water.To save money, it is better to order it in large containers at home than to buy it at the store.Experts do not recommend drinking carbonated water, sweet water, tea, because it can cause swelling.
Rule 3: Don't limit yourself too hard
You should not limit yourself too much in the choice of food products;even if it is bad for your figure from time to time, you can pamper yourself a little with your favorite foods.
An approximate diet that will allow you to maintain a normal weight:
- Breakfast.Experienced nutritionists recommend preparing dishes for breakfast that contain complex carbohydrates and do not contain a lot of protein.Various porridges (buckwheat, millet, oatmeal) comply with these recommendations;you can also make sandwiches, you can eat cheesecakes, cottage cheese, preferably without too much fat and sugar.Drink tea, coffee, preferably without sugar or with milk.
- Protein foods, mushrooms, meat and poultry are suitable for dinner.You can use different vegetables as garnish.If your daily routine allows you to consume light, low-fat soups, it would be the best choice.It does not make sense to divide lunch into first and second;you have to choose something.Instead of compote, it is better to drink juices or eat fresh fruit.
- For lunch, dishes with not too much fat and not too heavy proteins (poultry, seafood, lean beef) are suitable.Supplement your diet with vegetables, preferably fresh ones, to increase your carbohydrate reserves.Potatoes have gained popularity among the general population, they are used in many dishes, but they do not contain many useful substances and calories are still not very low;you can almost refuse to eat them.Bread contains a lot of carbohydrates and is a relatively high-calorie product;its consumption should be limited.
Rule 4: Proper and active lifestyle
And finally, here are some more important recommendations.Your diet must be rational and balanced;you should plan in advance, at least a week in advance.Do not forget to do sports, give up bad habits.Our advice here is general, so we recommend that you consult a nutritionist and choose an individual nutrition system specifically aimed at fighting excess weight for you.