To lose weight effectively, you need to reduce the calorie content of your diet. Combined with regular physical activity, this will give results - the extra pounds will gradually begin to disappear. Review your menu, you will probably have to exclude or limit to a minimum many products - sweet, floury, fatty. Let's figure out which foods to completely eliminate from the diet during the diet, and which to leave, reducing their number on the menu.
Sugar is the main enemy of weight loss
Sugar is the first product on the list that is limited during weight loss.
Just giving up granulated sugar to sweeten tea, or adding it to homemade cakes, will not be enough. You can provide an impressive list of foods that contain a lot of sugar - and they should also be avoided. Juices and packaged juices, breakfast cereals, instant oatmeal, sweets.
Those who love sweets will surely have problems. You will have to fight the habit of constantly chewing candy. Try replacing sugar with honey - it is a natural sweetener that will not harm your figure. There are also artificial sweeteners. But before you add one of them to your diet, it does not hurt to consult a nutritionist - not all products are safe, there are contraindications.
Fatty dairy products
Milk, yogurt, cottage cheese, kefir are those products that are present in many balanced diets. They contribute to the normalization of the gastrointestinal tract, which is very important if you decide to lose weight. But not all dairy products are right for you now! Choose low-fat ones.
There seems to be nothing easier - start buying skim milk and kefir. But no. Fat-free dairy products have a high sugar content - fat (and with it a significant part of useful substances) is "removed" by producers, replacing it with carbohydrates. So, low-fat foods are also not suitable for dieting! Choose milk and kefir with 1-1, 5% fat - the best option. The fat content of fresh cheese suitable for diet is 5-10%, yogurt 1, 5-2, 5%.
Pay attention to the quality of the dairy products you buy. With milk, cottage cheese and kefir, everything is simple - a very small list of raw materials used. But manufacturers often add a lot of sugar to yogurts and desserts (including low-calorie ones). It is great if you spend time preparing homemade fermented dairy products - tasty and healthy.
Dietary food is not as "boring" as you think. The low-calorie menu will include many foods you have eaten before, including meat. This is a source of protein needed by the body! And in order to lose weight, it is not necessary to switch to a vegetarian lifestyle.
Choose lean meat - chicken, rabbit, turkey, veal. Pay attention to which parts of the carcass you use to cook hot meals. Take the breasts, they are even less thick. Avoid fatty pork. Or at least don’t fry it in oil when preparing dinner - the calorie content gets higher.
A large amount of salt intake retains fluid in the body, which definitely does not contribute to weight loss.
But you can’t completely eliminate salt from your diet! Continue adding salt to meals, but only in small amounts. Refuse smoked meat products, sausages and sausages - they have a lot of salt (in addition, they are high in calories). There is absolutely no point in replacing soy salt with sauce, as many do (for example, for salad dressing) - the amount of salt in it turns over!
Bakery products made of premium flour and weight loss are incompatible things! Muffins, donuts, pies, white bread - it's all delicious, but very high in calories. The composition of bakery products, as a rule, contains wheat flour, yeast, sugar - the enemies of any child.
Can't eliminate bread from your diet? Then at least replace white with rye or whole grain flour. Better yet, bake your own unleavened bread.
Nuts as a diet snack
Nuts are often included in dietary meals as a snack. This is a healthy product with vegetable fats and vitamins in the composition. But be sure to control the amount of nuts you consume, as many of them are very caloric! For example, in peanuts and cashews about 550 kcal / 100 g, in almonds - about 580 kcal / 100 g, in hazelnuts and walnuts - about 650 kcal / 100 g.
In order not to disturb the diet, do not eat more than 25-30 g of nuts a day. Such a quantity of them will not harm the figure - a hearty, tasty, healthy bite.
100 g of butter contains more than 700 kcal. High calorie product. And if you spread butter on a piece of white bread, you can forget about dieting.
Natural butter is useful - it contains vitamins and fatty acids necessary for the normal functioning of the body. But that is only if the product is made from "real" milk, and not from vegetable fats and reconstituted milk powder, as some manufacturers do! And no matter how useful natural butter is, control the amount of its consumption - it doesn't matter if you are on a diet or not.
Reduce the amount of butter in the daily diet to 20-25 g. And this "portion" is desirable to eat in the morning.
Is it possible to lose weight without fresh fruits and vegetables? no. Be sure to include them in your diet!
But pay attention to what kind of fruit you bring to the menu. Some fruits are high in calories due to the large amount of sugar in the composition. These include bananas, grapes, persimmons, mangoes, avocados. Their presence in the diet, of course, will not "slow down" weight loss much, but eat them less than other fruits.
And forget about canned fruit! This sweet sauce with aromas, sweeteners and colors, in which the fruit is "marinated", is definitely not suitable for the diet menu - you will not be able to lose weight on such a "canned" diet. The same goes for dried fruit - their calorie content is much higher than that of fresh fruit. For example: grapes contain 40-70 kcal / 100 g, and the caloric content of raisins is much higher - more than 250 kcal / 100 g. Dried fruit is useful, but if you eat more than 30 g a day if you are on a diet, it is not recommended.