Spring is a period of nature’s awakening. Tangible changes in nature also affect us humans: there is an irresistible desire to change, of course, for the better. Most often, with the desire for change, women in spring have the desire to lose weight. Due to lack of time, they often choose to do this with rigid express diets, which often bring the desired short-lived effect: as soon as you break off such a diet, your pounds will quickly return.
Why? Because the body is usually weakened after winter, with possible vitamin deficiencies and low immunity. A sharp express diet in this case can even provoke an exacerbation of chronic diseases or the emergence of new disorders in the well-established work of the body.
That is why an improperly organized spring diet can only harm the body, which will react negatively to the low nutritional value of the diet and a sharp decrease in the number of calories in the diet.
When choosing a spring diet, you should give preference to a healthy diet. Rich in nutrients and vitamins. With sufficient protein and healthy carbohydrates, and with a reduced amount of fat.
You can create a proper diet for yourself – with a calorie content of 1200 to 1600 kilocalories: this will be enough to start the process of losing weight and start reducing body fat.
You should also exclude certain foods from your diet, such as flour and sweets. It is important to reduce the amount of sugar in your diet, if not give it up, then at least replace it with honey. For the duration of the diet, bread can be replaced with whole grain bread and sweets with candied fruits and dried fruits. And don’t forget to occasionally treat yourself to a piece of magnesium-rich chocolate, which is a great mood booster and helps fight stress.
Spring diet: rules for building a healthy diet
Your daily diet should include foods with bifidus flora, which will help to establish the proper functioning of the gastrointestinal tract and help cleanse the body. Such products include unsweetened yogurt, kefir, and other lactic acid products.
It is important to eat enough protein in the spring.
You may be able to lose weight if you start eating less protein, but this will negatively affect the condition of your muscle mass and skin. (Remember that it is a sufficient amount of muscle mass in the body that allows you to get rid of the hated fat). The best sources of protein are fish and meat. For a side dish, you can take rice or whole-grain porridge. Plus a slice of whole grain bread, or a small piece of bread if it’s too hard for you to give it up. But in this case, it is advisable to take bread made from wholemeal flour.
It’s worth clarifying about meat. Use only the healthiest types of meat from all varieties.
This is primarily white poultry meat (chicken, turkey). Lean beef, veal, and rabbit are also suitable. And to help the body absorb useful trace elements better, wash down meat dishes with juice – pineapple, orange, or pomegranate.
A balanced healthy diet must take into account that spring is a time of vitamin deficiency, so you need to consume a sufficient amount of essential vitamins and micro and macro elements. In this case, it will not be superfluous to take a course of high-quality multivitamins, as the body will refuse to get rid of the accumulated extra pounds in the presence of vitamin deficiency. However, do not forget that it is important to eat food rich in vitamins of organic origin. Natural sources of vitamins, such as vegetables and fruits, are a useful and essential element of a healthy diet and nutrition.
You can also afford a banana, which is a great source of energy and rich in potassium. Banana has a positive effect on mood, but it is quite high in calories, so you should not eat more than 2 fruits a day.
Vegetables can be eaten raw, for example, in a salad, to preserve the maximum amount of useful elements and vitamins. Raw vegetables help in the functioning of the gastrointestinal tract and contain a lot of fiber. If you cook vegetables, it is best to steam them or bake them in the oven with spices. Use cold-pressed olive oil for cooking.
For successful weight loss, use a fractional eating plan – eat small meals 5-6 times a day. This will prevent you from feeling hungry and reduce the likelihood that you will slip up and return to unhealthy eating.
Organizing a proper drinking regimen while losing weight is both necessary and useful. Fresh juices, smoothies, fruit-rich water, or plain still water are the best options for this. Since coffee and tea retain excess water in the body, you should not abuse them.
Don’t forget: diet is only one of the factors for losing weight. It’s important to move enough, walk or run in the fresh air, and maybe take up fitness or Pilates. And the most important thing is to maintain a joyful spring mood – then weight loss will be faster and more successful.
A sample daily diet for a healthy spring diet:
125 g of cottage cheese, 2 slices of crispbread or 1 slice of whole grain bread, a spoonful of honey, green tea, or sugar-free coffee.
1-2 fruits, porridge, vegetable salad (bell peppers, cucumbers, cabbage, lettuce).
A bowl of low-fat soup (okroshka, vegetable, borscht). Boiled lean beef, veal. 3 tablespoons of green peas, and baked vegetables (broccoli, carrots, beets).
buckwheat porridge with vegetable salad, baked chicken breast with spices without skin
Fruit smoothie with yogurt.