Diet for winter: losing weight correctly

To keep your figure in the cold period, you need to adhere to the following nutritional rules:

• Eat warm food. Warm, spiced dishes will not only help you keep warm, but will also speed up digestion.

• Monitor vitamins… The winter diet should include vegetables, fruits and dried fruits, nuts, grains, and protein-rich meals.

• Drink plenty of fluids… To speed up the metabolism and prevent dry hair and skin, you need to drink at least 1,5-2 liters of clean water per day.

• Cut back on sweets and baked goods. In winter, it is better not to indulge yourself with “dangerous” carbohydrates, and also limit the amount of coffee and hot chocolate.

In the colder months, exercise, outdoor exercise and good sleep are important – all this will help fight appetite and look into the refrigerator much less often.

If it was not possible to maintain harmony, do not sharply limit yourself in nutrition. A special diet will help you get rid of excess weight during the cold period. In winter, for weight loss and health maintenance, the daily caloric intake should not be lower than the norm by more than 30%.

The winter diet is based on foods such as:

• proteins – fish, mushrooms, meat and legumes;

• fats – vegetable oils, nuts and seeds;

• carbohydrates – cereals, vegetables, fresh and dried fruits.

You can compose the menu yourself or use a ready-made example /

• Breakfast options – 100 g of boiled meat, 2 eggs, porridge with milk, a sandwich with butter, cheese and sweet tea;

• Lunch options – baked or boiled meat with vegetables, vegetable, mushroom, pea or meat soup;

• Dinner options – salad of carrots, apples and honey, cottage cheese casserole with fruits or berries, baked fish with vegetables.

• As the snack best suited fruit and nut mixture with hot tea, fresh fruit, 1 tbsp. kefir, milk or fresh juice.

In order not to weaken the immune system, you can sit on a winter diet for no longer than 2 months. Having reached the desired weight, it is better to stop and keep in shape, following the simple recommendations given at the beginning of our article.

Nutritional advice for freezing weather

1. Say no to deficits. The most common deficiencies in modern humans relate to iron and vitamin D, which are important components of immunity. To reveal iron deficiency laboratory research will help. But what should make us do them? Mostly problems with the temperature of the extremities, constant lethargy, weakness, headaches. In this case, the pressure measurement can show unusually low numbers. If the test for ferritin (a blood protein containing iron) is unsatisfactory, it must be corrected. To do this, the attending physician or nutritionist individually select various iron preparations for a person. In addition, it is worth applying iron diet… It involves the introduction of buckwheat, liver, oatmeal, spinach, cashews, hazelnuts, shellfish into the diet (provided that you are free of allergies).

A few words about vitamin D. It is responsible for the absorption of calcium and phosphorus in the small intestine, as well as their further level in the blood, is a powerful immunomodulator, that is, it is responsible for our immunity. Yes, vitamin D (namely D3) is produced by the skin under the influence of ultraviolet rays, but as soon as a light tan appears, its intake into the body in this way is canceled out. In addition, residents of colder regions rarely have the luxury of sufficient sunshine. That’s why almost everyone suffers from a deficiency of this vitamin… This is where nutrition comes to the rescue (vitamin D2 intake). If laboratory tests have shown a lack of such an important substance, with the permission of a doctor, eat red sea fish, including its liver, butter, milk, cheeses, chicken eggs. Additionally, it is necessary to take a vitamin supplement in a dosage calculated by a specialist individually, based on the initial indicators of a person.

2. Say yes to beneficial fatty acids. In pursuit of slimness, ladies avoid everything fat. By mistake, they also avoid polyunsaturated fatty acids (PUFA, vitamin F). But in vain. These hard workers improve blood clotting and, in principle, its composition, lower cholesterol, regulate fat metabolism in cells and the amount of serotonin in the brain, normalize hormones, improve the condition of nails, skin, hair. Importantly, they are involved in the metabolism of B vitamins.

The most prominent representative of the PUFA group is the class of omega-3 polyunsaturated fatty acids. Alas, they are not produced by the body and must be ingested with food. And during the period of intense training, pregnancy and lactation, autoimmune diseases, pancreatic dysfunction, prostatitis, living in cold regions (and the cold season, respectively), their daily need increases significantly.

To find out if there is enough of them in your body, you need to take a blood test called the omega-3 index. In an accelerated manner, this should be done if you observe dry skin and exacerbation of problems with it, a decrease in visual acuity and a deterioration in orientation in space, constant weakness, numbness of the extremities, problems with nails and hair, an increase in blood pressure, and also note depressive conditions in yourself, for no reason mood changes, alcohol cravings.

Sources of PUFA are oils (flaxseed, hemp, rapeseed), fat of salmon, cod liver, caviar, herring, mackerel, mussels, squid, chia seeds, walnuts, hazelnuts, pumpkin seeds. For nutrients to be better absorbed, diversify your diet with foods with vitamin E (dried apricots, green olives, olive and butter).

3. Try to abstain. Even if you consume enough “healthy” foods, the hobby for “harmful” foods can ruin everything. Try to refrain from baked goods, simple sugars, replacing them with fresh fruits, vegetables, berries and dried fruits. It’s also best to cut out sugary plant drinks by using green tea, lemon and ginger water instead.

Following these simple tips, you can maintain your beauty and health even in the cold season.