Contents
- Dietary guidelines for weight loss
- 1. Always start your day with a wholesome Breakfast
- 2. Your diet should be sufficiently nutritious
- 3. Forget the rule “do not eat after 6”
- 4. Eat sweets only in the morning
- 5. Not to eat at night, not to finish the day
- 6. Every day drink 2 litres of water
- 7. Exclude from the diet of “empty calories”
- 8. Consume enough protein
- 9. Don’t start hunger strikes and fasting days
- 10. Before dessert, eat greens
Even with regular exercise without restriction in the diet to change your body is impossible. What are the basic nutrition principles for weight loss need to know?
PROPER NUTRITION: how to start step by step
Dietary guidelines for weight loss
1. Always start your day with a wholesome Breakfast
If you are not used to eat in the morning, then you should definitely teach yourself. Start slowly and gradually, you will not be able to go to work or school without a proper Breakfast. The best options for Breakfast is complex carbohydrates. They will give you the necessary energy for the entire first half of the day. For example, it may be porridge with fruit and berries, or natural muesli without sugar with nuts and honey.
2. Your diet should be sufficiently nutritious
Another principle of proper nutrition for weight loss: don’t limit yourself in food and don’t lower the bar below the acceptable caloric standards. If you’re malnourished, you will not only increase the likelihood of dietary failure, but also slow down the metabolism. Remember, there is no relationship: “I eat less, so faster lose weight”. All should be balance. Suggest you read the material on how to calculate daily norm of calories.
3. Forget the rule “do not eat after 6”
Of course, if you go to sleep at 8-9 PM, then the rule can and should follow. However, the majority of people sooner 23.00 in bed don’t go, so a food break and will only harm the body. Dinner protein (fish, boiled chicken breast, boiled eggs, cottage cheese) 2-3 hours before bedtime and do not worry that you will gain weight.
4. Eat sweets only in the morning
If you sometimes indulge confectionery, bread or chocolate, it is best to do in the morning before 12.00. Fruit, despite its apparent harmlessness, is also well worth a drink in the morning to 16.00. Contrary to the misconception of many, the evening’s Apple — it’s not the best way to a beautiful figure. Express dinner for protein.
5. Not to eat at night, not to finish the day
The main principle of proper diet for weight loss is balance. If you skip Breakfast and limited snacks at work, it is highly probable to eat a few extra servings for dinner. The body is not fooled: in the evening, he will try to get everything that he was not given in the morning and afternoon. So try to keep your menu was evenly distributed throughout the day. Besides, the more breaks in the food the slower your metabolism.
6. Every day drink 2 litres of water
About the benefits of water says a lot. It is proved that daily need to consume 2-2,5 liters of water. Not only will this allow your body to maintain water balance, but also help avoid unnecessary snacking. Daily consumption of enough water is a matter of habit. The first week you will monitor yourself and count the glasses, but then her thirst won’t let you miss the planned water intake.
7. Exclude from the diet of “empty calories”
Unnatural juices, sodas, mayonnaise, prepared sauces, prepared foods, fast food — it is a useless product that has no nutritional value. These “empty calories” will not give you any lasting sense of satiety, nor any of nutrients. But the waist and hips will settle instantly. The more natural and natural product, so it is more nutritious and healthier.
8. Consume enough protein
Protein is the Foundation of our muscles. In addition, our body is very difficult to process protein into fat, so figures he’s safe. Protein-rich foods include meat, fish, seafood, cheese, eggs, peas, lentils. For lunch combine complex carbohydrates with protein, but for dinner will choose only the protein menu. A healthy person every day need to consume 0.75 to 1 gram of protein per 1 kg of body weight.
9. Don’t start hunger strikes and fasting days
Fasting and hunger strikes have no practical sense. They will not help you lose weight and lose fat. And even if you reduce your weight by a few pounds, then it is likely just evidence of the loss of excess fluid in the body. If you feel that she’s let herself go to the gym or do some workouts at home.
10. Before dessert, eat greens
Sometimes it is very difficult to keep yourself from piece of cake or your favorite cupcake. But the fast carbs are a direct step to weight gain. For the sweet tooth, the complete exclusion of desserts — too complicated process. Therefore, to mitigate the harm of fast carbs, 20 minutes before dessert, eat coarse fiber (e.g., greens, soy sprouts or cabbage leaves). This will allow you to block the rapid breakdown of carbohydrates and the formation of subcutaneous fat. Such a principle of proper nutrition will help you to enjoy the dessert (most importantly, do not overdo it) and keep good form.
Read our helpful articles about nutrition:
- PROPER NUTRITION: the most complete guide to the transition to PP
- Why do we need carbohydrates, simple and complex carbohydrates for weight loss
- Protein for weight loss and muscle: all what you need to know
- Counting calories: the most comprehensive guide to calorie counting!
- Top 10 sports supplements: what to take for muscle growth
- Calculator calories, protein, fat and carbohydrates online