Healthy eating is not just a momentary fad or a diet for quick weight loss, it is a way of life. And, according to doctors, not everyone manages to change this lifestyle. But if you do, your body shape, health, and, of course, your career change.
Make it a rule to eat a little less during meals. Remember: the body gives a signal of satiety 20 minutes after you put the first bite of food in your mouth.
This means that in 20 minutes you will be satiated if you have eaten 2 kg of a huge steak during this time and at the same time if you have chewed slowly and finished a small handful of cabbage and carrot salad. This is what healthy eating is all about – time management.
You will look at the world much more confidently, happily, and calmly if you eliminate foods that harm you from your life. This is one of the main tenets of healthy eating. And at the same time, you will get rid of excess weight and unnecessary problems. One thing leads to another, so why not start with unhealthy foods?
Healthy diet for weight loss – get rid of harmful foods
Refined sugar, fast food, fried sausages, chips, sugary sodas, alcohol, and any foods with flavor enhancers, flavors, and dyes are your path to obesity and depression. It is scientifically proven that being overweight and having depression tend to go hand in hand.
Why do you want to do this?
Replace products with chemicals with natural food. For example, replace sugar with honey and sausages with meat. Over time, you simply won’t want to poison your body with bad foods. And you will do the right thing!
Of course, a healthy diet for weight loss recommends giving up alcohol and tobacco. The former is very high in calories, and we exclude extra calories (to lose weight). Many may argue that alcohol such as beer has less energy value than milk, apple juice for weight loss, or Coca-Cola. Beer dehydrates the body because it has a diuretic effect.
Obviously, there is a desire to drink more and more, and as a result, the number of calories consumed becomes very high. In addition, beer stimulates appetite – its glycemic index is higher than that of glucose itself.
As a result, you have to stock up on chips, crackers, dried fish, and other snacks that have nothing to do with low-calorie foods. Conclusion: if you want to lose weight, have a healthy body and a beautiful figure, do not destroy your body with your own efforts, rely on a healthy diet for weight loss.
You will have to give up all kinds of carbonated drinks, bottled tea, and energy drinks. Instead, it is recommended to drink mineral water, green or herbal tea, as well as various berry decoctions, compote, and, of course, freshly squeezed juices, which are a source of a huge amount of vitamins.
Healthy eating for weight loss – how to calculate calories
Obviously, the process of creating a menu will take some time, because you need to completely revise your diet, and exclude and add some foods. But at the same time, you always need to adhere to restrictions so that the result meets all expectations.
To calculate, you need a table of the calorie content of foods. You can also estimate the nutritional value of a product using the instructions on the back of each package. Don’t forget that the number of calories indicated on the packs corresponds to the weight of the product of 100 g.
Healthy Menu: meat
It is recommended to use white poultry meat, diet rabbit meat, lean beef or veal, and lean fish. Such meat provides the body with enough protein food, so the body will not lack this component.
Healthy Menu: greens, vegetables, and fruits
Greens, vegetables, and fruits are invaluable helpers in the fight against obesity. However, fruits should be considered as a separate dish when losing weight.
It should be remembered that fruits also contain sugars, which are actively included in the metabolism along with vitamins and other nutrients.
But they have one very important component for nutrition – fiber for weight loss. It is similar to a calorie-free filler that fills the empty space in the stomach but does not participate in digestion and is excreted naturally without any disruption of the gastrointestinal tract. That is why a healthy diet for weight loss contains a large amount of fiber-rich foods.
Healthy Menu: nuts and dried fruits
Dried fruits and nuts are a very useful addition to any diet. Among the former, raisins, dried apricots, and prunes are especially valuable, containing a large number of vitamins, the lack of which is acutely felt during weight loss.
In addition, they improve bowel function, lift your mood, and make any dish sweeter, which is especially important during a diet. You should not eat them by kilogram, as this will cause bloating and other problems with the gastrointestinal tract. A handful of nuts and 5-6 dried fruits a day are enough for the body to get everything it needs.
Healthy Menu: Seafood
If you look at the countries where the seafood is the main diet, you will notice that most of their inhabitants are not overweight. Everything is explained by the low-calorie content of squid, shrimp, mussels, and similar animals. Despite their low energy value, they are very healthy and tasty when cooked properly.
Healthy Menu: dairy products
Dairy products should not be completely excluded from the diet, as they are a very valuable source of calcium for the body. It is allowed to drink a glass of low-fat kefir before bedtime, as well as a dressing for a salad or porridge in the form of the same kefir or low-fat yogurt for weight loss. A breakfast of cottage cheese with sour cream is very useful, of course, both should be low-calorie.
Healthy Menu: season food with vegetable oil
It is better to use oil (sunflower, olive, or other) as a dressing while avoiding mayonnaise, sauces, and sour cream.
Healthy Menu: stick to the regimen
It is important to follow a diet. You should eat at least three meals a day. Breakfast should take up to 50% of your daily caloric intake. Cereals, dairy, and fermented milk products, lean meat, eggs, etc. are good for breakfast.
Never skip lunch – lunch should also be high in calories and account for up to 30% of your daily caloric intake. It is better to have dinner no later than 2 hours before bedtime. If you really want to grab something during this two-hour period, you can drink a glass of low-fat kefir.
Don’t forget about snacks between meals (low-calorie kefir, yogurt, a piece of cheese, fruit). They will prevent you from waking up feeling hungry and will help you hold out until lunch or dinner.