Effective weight loss begins with a diet. Without reviewing and normalizing your diet, it is almost impossible to lose weight. Wondering how to lose weight, you should think about how to choose the most effective diet, which is right for you, and only then think about other effective ways to lose weight.
The main types of diets
To date, there are a huge number of different diets. In terms of duration, they are short-term and long-term:
- short-term, or diets for fast weight loss, they allow you to lose a few pounds in a few days;
- long-term, these diets are longer and are designed for several weeks or months;
- whole food systems that need to be adhered to all your life.
According to the number of calories and composition, diets are low-calorie, low-carb, carb-free, low-fat, mono-diets and others (calorizer). All of these diets are called restrictive diets. However, there are many classifications of diets, we will not dwell on them.
It is quite difficult to determine which one is right for you. A diet that has proved effective for one person can harm another. That is why, when choosing a diet, it is necessary to consult a doctor, be sure to take into account contraindications, as well as possible unpleasant consequences, individual characteristics of the body.
Most of the nutrients we get from food, so it is necessary to observe the principle of seasonality in the diet. At different times of the year, the body needs different products.
1. Winter diet
In winter, the body slows down the metabolism, the person moves less, spends more time sleeping, respectively, less energy is consumed. More than other organs in winter, the kidneys suffer. It is better to eat warm and hot food in the form of soups and various vegetable dishes. At the same time, limit yourself to animal fats, buns, mayonnaise, sweets, as well as salty. Salt retains water, which masks weight loss. Most people do not drink enough water in winter, but water is important for the metabolism, normal functioning of the kidneys and excretory system.
Since daily activity decreases in winter, you should reduce the amount of carbohydrates. It is best to do this at the expense of simple refined carbohydrates, leaving only cereals, vegetables and fruits in the diet.
Recommended products: seasonal vegetables (cabbage, carrots, beets, radishes, etc.), herbs, fruits (especially citrus fruits, pomegranates, apples), poultry and offal, fresh fish and seafood, garlic and onions, horseradish, fermented dairy products, cereals, legumes and healthy fats (vegetable oil, avocado, nuts). From sweets, you can leave a small amount of dark chocolate.
2. Spring diet
With the arrival of spring, our body is in dire need of vitamins. Properly planned meals will come to the rescue. It is important not to use strict and unbalanced diets, which can lead to beriberi. In the spring, fresh herbs, cucumbers, radishes, young cabbage and other vegetables appear, but the fruits and vegetables that you ate in the winter lose their vitamins during long-term storage. You can eat fermented milk and meat products, for dietary purposes it is better to choose low-fat poultry meat, fresh fish, eggs.
Since all sorts of exacerbations of chronic diseases fall out in the spring, you need to refrain from cow’s milk, game, hot sauces, fried and fatty. In early spring, it is advisable to drink a high-quality vitamin and mineral complex, and when cooking, try to preserve vitamins.
3. Summer diet
In the summer, when there is an abundance of fresh fruits, vegetables, berries, there are all the conditions for fighting excess weight with a diet. In the summer, non-training activity naturally increases, the need for water, and the appetite decreases. It will be effective to leave the protein in the diet at the same level, and from carbohydrates to give preference to vegetables, berries and fruits. A small amount of cereals can also be left.
In the summer, it is especially important to refrain from fatty foods, and the main criterion for buying fish, eggs, fermented milk products should be their freshness.
4. Autumn diet
In autumn, there are fewer vegetables, so closer to winter, pay attention to such products as unpeeled rice, oatmeal and buckwheat, game meat, poultry, fish, fermented dairy products, watermelons, melon, to fill the needs for dietary fiber. Don’t get carried away with salt and spices.
Until about November, there are still tomatoes, eggplants, and bell peppers on sale, but the closer winter comes,the less vitamins they contain. But in the fall there are other equally delicious products-pumpkin and persimmon. The orange color in them is responsible for beta-carotene, which is important for vision, maintaining metabolism and protein synthesis. They are also rich in vitamin C, potassium, magnesium, zinc, and dietary fiber. In autumn, as in spring, the body especially needs vitamins and a balanced diet.
In any season, if you want to maintain the result obtained when losing weight, give up too fast weight loss. It is also not necessary to take on too strict diets. It is better to replace monodiets with regular fasting days (once a week you can sit on kefir, apples or buckwheat).
Remember: the right diet is one that helps you lose no more than 1 kilogram per week. Choose a diet consisting of foods that you like (calorizator). This will make it easier to transfer restrictions. For example, if you like protein, a protein diet will suit you. If you don’t like meat, try vegetarian.
Choose a diet that is easier to sustain. Let your weight slowly decrease, but you will keep the main wealth-health.