Diet for overweight: basic rules

How to eat properly if you are overweight? Do you need strict diets to reduce it? Can various correctors and additives help? We decided to investigate these issues in detail.

General dietary rules for overweight

Despite the wide variety of diets, the basic principles of food preparation and eating will be the same for many of them. Here is a simple instruction with which you can take the first steps towards getting rid of those extra pounds.

1. Switch to five meals a day in small portions to avoid hunger. Abnormal eating and skipping meals lead to breakdowns, overeating and, as a result, further weight gain.

2. Remember the laws of food compatibility in the general norm of BZHU. Eat protein and carbohydrates separately from each other, supplementing them with vegetable fats and fiber.

3. Properly distribute the daily energy value of the diet to individual meals. Up to a third of calories should be allocated for breakfast, up to 40% for lunch, and only 10% for dinner and snacks.

4. Try to cook food properly: avoid frying and deep-frying, bake food in the oven, simmer or cook using sous vide technology or steam.

5. Follow your drinking regimen. The daily fluid intake can be approximately calculated using the formula 30 ml per 1 kg of body weight, you need to drink 10 minutes before meals or an hour after.

Overweight diets

Dietitians and nutritionists often argue that a specific diet is not as important as well-formed dietary habits and a healthy lifestyle in general. The basic diet for losing weight is based on diet number 8, famous since Soviet times.

Its principles are simple and intuitive:

• completely eliminate fast carbohydrates;

• give preference to slow carbohydrates with a low hypoglycemic index;

• reduce the amount of fat up to 30% of the total balance of BJU;

• allocate about 20% of the daily diet for sources of animal and plant proteins;

• significantly increase the amount of foods rich in fiber and dietary fiber.

Agree, following these simple rules can hardly be called a strict diet. Rather, they are reasonable restrictions that shape proper eating behavior and promote weight loss.

Sample menu for being overweight

We offer a simple “constructor” of the menu, with the help of which each person will be able to compose the correct and at the same time varied diet for the day.

Breakfast: one of the most high-calorie meals. It can include oatmeal or buckwheat porridge, cottage cheese, eggs, or cheese cakes. It is allowed to add an apple or greens.

First snack: baked apple, whole grain crisps, or low-fat cheese toast.

Lunch: can consist of two dishes – soup and the second. Soups are prepared in vegetable broth without adding potatoes, white rice or noodles. For the second, it is better to boil lean meat, poultry or fish and supplement this with a side dish of fresh or stewed vegetables (stewed cabbage perfectly saturates).

Second snack (afternoon snack): fermented milk products (curdled milk, kefir, yogurt), fruits (avocado, apple, grapefruit), curd pudding or casserole.

Dinner: the least calorie of the main meals. Boiled fish or a small piece of chicken or turkey fillet and a small portion of vegetable salad are allowed.

At night: you can drink a glass of kefir or yogurt (of course, without additives and sweeteners), eat an apple or a couple of whole grain breads.

In addition, many nutritionists recommend one or two fasting days per week. Important: a fasting day is not complete starvation, you do not need to go to an extreme degree! This is a restriction of daily calorie intake, on average to 1000 kcal and the use of only two or three foods during that day.

Slimming Supplements

Special “fat burning” capsules, appetite correctors, cleansing herbal teas can really be a good addition to diets for losing weight … Provided that they are correctly selected, officially certified and have an understandable composition and principle of action.

Supplements that help support weight loss generally fall into the following categories (categorized by the popular Guarchibao brand):

• cleansingиdrainagedetox drinks: help to remove fluid and various toxins from the body;

• fat burning capsules: support an active metabolism and the process of breaking down fats;

• proofreadersappetite: support metabolic processes, help control appetite and cravings for sweets, create a feeling of satiety, preventing overeating;

• phytococktails (suitable for a full meal) and useful snacks (bars, muesli, snacks): allow you to regulate the caloric content and nutritional value of the daily diet.

Summing up all of the above, we can conclude that correct eating habits, a reasonably formulated diet and competent support for the body are the path to successful weight loss!