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 that you need to know?
The principles of good nutrition for weight loss.
1. Always start the day with a full breakfast.
If you are not used to eating in the morning, you should definitely train. Start with small portions and gradually you won't be able to go to work or school without a full breakfast. The best options for breakfast are complex carbohydrates. They will give you the energy you need for the entire first half of the day. For example, it can be a 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 in food and do not lower the calorie bar below the permissible norm. If you are malnourished, not only will you increase the likelihood of food spoilage, it will also slow down your metabolism. Remember, there is no dependency: "I eat less, so I lose weight faster. "There must be a balance in everything.
3. Forget the rule of "no eating after 6"
Of course, if you go to bed at 8-9pm, 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. Eat protein foods (fish, boiled chicken breasts, hard-boiled eggs, cottage cheese) 2-3 hours before bed and don't worry about gaining weight.
4. Eat sweets only in the morning
If you sometimes indulge in cakes, bread or chocolate, it is best to do so in the morning before 12. 00. The fruit, despite its apparent safety, should also be consumed in the morning until 16. 00. Contrary to the misconception of many, an apple at night is by no means the best remedy for a beautiful figure. Reserve dinner for protein foods.
5. In order not to gorge yourself at night, you should not eat during the day.
The fundamental principle of good nutrition for weight loss is balance. If you skip breakfast and stick to snacking at work, there is a high chance of having a couple extra servings for dinner. The body cannot be deceived: at night it will try to obtain 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. Also, the more interruptions 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 it is necessary to consume 2 to 2. 5 liters of water a day. This will not only keep your body hydrated, but it will also help you avoid unnecessary snacking. 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, sodas, mayonnaise, prepared sauces, ready meals, fast food are useless foods that have no nutritional value. These empty calories won't give you long-term satiety or nutrients. But at the waist and hips they 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. Also, it is very difficult for our body to process protein into fat, so it is safe for a figure. Protein-rich foods include meat, fish, shellfish, cottage cheese, eggs, peas, and lentils. For lunch, combine complex carbohydrates with protein, but for dinner, choose a protein-only menu. A healthy person needs to consume 0. 75-1 grams of protein per 1 kg of body weight per day.
9. Don't go on hunger strikes or fast days.
Fast days and hunger strikes have no practical meaning. They will not help you lose weight or lose fat. And even if you reduce your weight by a couple of kilograms, this is most likely simply evidence of the loss of excess fluid in the body. If you feel like you've allowed yourself too much, hit the gym or exercise at home.
10. Eat vegetables before dessert
Sometimes it is very difficult to walk away from a slice of cake or your favorite cake. But fast carbs are a direct step toward weight gain. For those with a sweet tooth, eliminating desserts entirely is a disastrously difficult process. So, to mitigate the damage of fast carbs, eat coarse fiber (like veggies, bean sprouts, or kale leaves) 20 minutes before dessert. This will block the 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 stay in good shape.