To lose weight effectively, you need to reduce the caloric content of your diet. Combined with regular physical activity, this brings results - the extra pounds gradually disappear. Review your menu, you may have to exclude or keep to a minimum many products - sweet, floury, greasy. Think about which foods to completely remove from your diet for the duration of your diet and which to omit, reducing the number on the menu.
Sugar is the main enemy of weight loss
Sugar is the first product on the list that is restricted during weight loss.
It won’t be enough to just give up the granulated sugar you use to sweeten tea or add it to homemade cakes. You can put together an impressive list of foods that are very high in sugar - and these should also be avoided. Soda and packaged juices, breakfast cereals, instant oatmeal, sweets.
Sweet-toothed people are sure to have a hard time. You have to overcome the habit of constantly chewing on sweets. Try replacing sugar with honey - it’s a natural sweetener that doesn’t hurt your shape. There are also artificial sweeteners. However, before you add one to your diet, it doesn’t hurt to consult a nutritionist - not all products are safe, there are contraindications.
Fatty dairy products
Milk, yogurt, cottage cheese, kefir are the products that are present in many balanced diets. They help to normalize the gastrointestinal tract, which is very important if you decide to lose weight. But now not all dairy products are for you! Choose low-fat ones.
Nothing seems easier - start buying skim milk and kefir. But not. Fat-free dairy products are high in sugar - fat (and with it a significant portion of the beneficial ingredients) are "removed" by manufacturers, replacing it with carbohydrates. So low-fat foods are not suitable for the diet either! Choose milk and kefir with 1-1. 5% fat - the bestThe fat content of cottage cheese suitable for dietary diet is 5-10%, yogurt 1, 5-2, 5%.
Pay attention to the quality of the dairy products you buy. Everything is simple with milk, cottage cheese and kefir - a very small list of raw materials used. But manufacturers often add a lot of sugar to yogurts and dessert cottage cheese (including low-calorie ones). It’s great to spend time making homemade fermented dairy products - delicious and healthy.
Fatty meats
Diet foods are not as "boring" as you might think. The low-calorie menu includes many foods you’ve eaten before, including meat. This is a necessary source of protein for the body! And to lose weight, it is not necessary to switch to a vegetarian lifestyle.
Choose lean meats - chicken, rabbit, turkey, veal. Be careful which parts of the carcass you use to cook hot food. Take the breasts, they are even less fat. Avoid fatty pork. Or at least don’t fry in oil when cooking dinner - your calorie content will be higher.
Salty food
The large amount of salt consumed retains fluid in the body, which definitely does not contribute to weight loss.
But you can’t completely exclude salt from your diet! Continue to add salt to the food, but only in smaller amounts. Avoid smoked meats, sausages and sausages - they contain a lot of salt (in addition to being high in calories). There is absolutely no point in replacing salt with soy sauce, as many do (for salad dressing, for example) - the amount of salt in it is upset!
Pastries
Baked goods made from premium flour and weight loss are incompatible things! Buttered buns, donuts, pies, white bread - all delicious but very high in calories. The composition of baked goods usually contains wheat flour, yeast, sugar - the enemy of any diet.
Can't you exclude bread from your diet? Then at least replace the white with rye or wholemeal flour. It is even better to bake your own unleavened bread.
Walnuts as a diet snack
Nuts are often included in diet foods as snacks. It is a healthy product with plant fats and vitamins. But be sure to check the amount of nuts you eat, as many are very high in calories! For example, about 550 kcal / 100 g in peanuts and cashews, about 580 kcal / 100 g in almonds, and about 650 kcal / 100 g in peanuts and walnuts.
In order not to disturb the diet, eat no more than 25-30 g of nuts per day. Such a quantity does not damage the shape - a hearty, tasty, healthy snack.
Butter
100 g of butter contains more than 700 kcal. High calorie product. And if we smear a piece of white bread with butter, we can forget about the diet.
Natural butter is useful - it contains vitamins and fatty acids that are necessary for the normal functioning of the body. But this is only the case if the product is made from "real" milk and not from vegetable fats and reconstituted milk powder, as some manufacturers do! And no matter how useful natural butter is, check the amount you consume - it doesn't matter if you are dieting or not.
Reduce the amount of butter in your daily diet to 20-25 g, and this "dose" should be taken in the morning.
sweet fruits
Is it possible to lose weight without fresh fruits and vegetables? No. Be sure to include them in your diet.
But be sure to add fruit to the menu. Some fruits are high in calories due to the high amount of sugar in the preparation. These include bananas, grapes, persimmons, mangoes, avocados. Their presence in the diet, of course, will not greatly "slow down" weight loss, but consume less than other fruits.
And forget the canned fruit! A sweet sauce with flavors, sweeteners, and colors in which the fruits are "pickled" is definitely not suitable for a diet menu — you won’t be able to lose weight with such a "canned" diet. The same goes for dried fruits - they have a much higher caloric content than fresh fruits. For example: grapes are 40-70 kcal / 100 g, and the caloric content of raisins is much higher - more than 250 kcal / 100 g. Dried fruits are useful, but if you are dieting, eating more than 30 g per day is not recommended.