Is it possible to have dinner after six in the evening? Are low-fat foods really healthy? How to live completely without sweets? We answer all your pressing questions about proper nutrition.
1 Where to start if you want to lose a few kilograms?
You need to clearly formulate your goal, understand what result you want to achieve. You can even write down on paper exactly how much you want to weigh, the size of clothes you dream of wearing, your waist and hip circumference. And then you need to smoothly switch to a healthy diet. By the way, it is useful for absolutely everyone. Maintain your drinking regime. You can calculate your daily fluid intake by multiplying 35 ml of water by your desired weight. For example, if you are aiming for 50 kg, you need to drink 1.5–2 liters daily.
We've sorted out the water. Now it's time to eliminate simple carbohydrates from the menu – baked goods, foods with a high glycemic index, starchy vegetables and fruits. Pasta is made only from durum wheat, pancakes are made from rice or buckwheat flour. All canned food and semi-finished meat products are prohibited: not only the obvious sausages and sausages, but also ready-made minced meat. For sweets, dark chocolate is allowed. We recommend drinking even tea and coffee without sugar. At first it won’t be easy, but then it will be very tasty.
2 What should those who absolutely cannot live without sweets do?
Leave honey, candies made from dried fruits or with nuts inside.
3 Is it possible to use sweeteners?
Of all existing sugar analogues, stevia or Jerusalem artichoke syrup is considered the most harmless (of course, in small quantities). You can add a little maple syrup or the same honey to cottage cheese or porridge – a teaspoon.
4 What other restrictions are there?
Not yet. Be sure to remove chips, crackers, foods that contain a large amount of flavoring additives (many of them are designated by the letter E), and other garbage from your diet.
5 How effective is fractional nutrition?
It was originally invented for people with gastrointestinal diseases. For such patients, eating 5-6 meals a day really helps, but we do not recommend this method for healthy people to lose weight.
6 Is split meals harmful for healthy people?
That’s not the point. Fractional meals require compliance with many conditions, and it turns out that a person constantly thinks about food. And this can trigger the emergence of psychological dependence. In this sense, three meals a day is more convenient. It is important that a person eats enough at one meal, then he will not overuse snacks.
7 Does a healthy diet allow for any portion size?
No, of course. A normal portion is approximately 400 grams. Those who are losing weight can gradually reduce it: when weight decreases, the number of calories needed for the body to function also decreases.
8What should be on the menu?
In principle, you are allowed to eat everything for breakfast. You can have soup for lunch, but it's not necessary. The main thing is protein (meat, fish, seafood) with a side dish, which must include vegetables – raw, boiled or stewed. Dinner is again protein and vegetables. The last meal is at least three hours before bedtime. There is no need to focus strictly on 18:00. If you go to bed after midnight, you can calmly have dinner at nine in the evening.
9 Why you can eat everything for breakfast anything?
Not just for breakfast, but until twelve o'clock. The first half of the day is a fairly safe time; morning calories will be spent quickly. True, this, of course, does not apply to people who lie on the couch for days. If there is no physical activity at all, you also need to limit yourself somehow in the morning.
10 Is it possible to fast in principle? ?
If a person is healthy, why not? But it is important to know that fasting can only be short-term (no longer than one day) with a gradual return to normal life.
11 What rate of weight loss will not harm your health?
About two kilograms per week. Water and fat leave the body (by the way, it is very light), but muscle mass is retained. Losing more kilograms is dangerous, if this happens, we need to reconsider our diet.
12 No matter what system we eat according to , there comes a time when the weight stops falling. Why does this happen?
The body adapts to the diet, the amount of calories it receives, gets used to physical activity – and freezes. In this case, you need to wait a little or try to speed up your metabolism. For example, fasting will do. Or, on the contrary, you can load the body, that is, include in the menu foods that were prohibited – eat a cake or pie.
13 They say that those who are losing weight especially need vitamins
Everything is individual, but in general it is so. No matter how nutritious the nutrition is, we still don’t get enough of them. Most often, there is a lack of vitamins D, A, E and C, from micro- and trace elements — iron, zinc, selenium. But before you start taking it, it is better to consult your doctor.
14 Many people rely heavily on low-fat foods. Are they really that useful?
Definitely not. In such foods, fat is often replaced by carbohydrates, and as a result, a person only harms himself – he does not receive enough healthy fats. Milk should have 2.5% fat content, cottage cheese – 5%, sour cream – 15%. This is correct.
15 Do you need to completely give up salt?
If there are no diseases of the cardiovascular system or kidneys, this is not necessary. Just try not to add salt to already prepared dishes.
16 Is it possible to take dietary supplements for weight loss while losing weight? h2>
Depends on what. Some drugs are double agents: while you take them, the weight goes away, but when you stop, it comes back almost double the amount. The fact is that “magic pills” simply block the absorption of fats. Yes, thanks to this a person loses weight. But at the same time, he loses a lot of healthy fats (they contain vitamins and microelements). And after discontinuation of the drug, the exhausted body begins to store fat at an alarming rate. Doctors usually prescribe such drugs only in the most extreme cases and strictly under control. But among the dietary supplements there really are some good ones: some of them help reduce cravings for sweets or reduce appetite.
17Isn't it harmful to break your diet sometimes?
Well, there are definitely psychological benefits from it. Many people find it easier to eat healthy all week if they know that, say, their favorite cake is waiting for them on Friday. The main thing is that such a snack does not cause a breakdown and a return to the previous diet.
18 Is it possible to lose weight without playing sports?
Yes. But in this case, you need to be prepared for the fact that when excess weight leaves the stomach, arms, buttocks and legs (and the body always “loses weight” proportionally), the figure will not look fit. This requires muscle work, that is, at least minimal physical activity. By the way, it really speeds up your metabolism. In general, we are for a combination of a healthy diet and moderate fitness.
The cause of a brutal appetite in the evenings may be a deficiency of complex carbohydrates and fluids. Drink water!
Dairy fat contains a healthy type of cholesterol. Low-fat foods contain only the “bad” ones.