For effective weight loss, you need to reduce the calorie content of the diet. Combined with regular physical activity, this will give the result - the extra pounds will gradually begin to leave. Review your menu, you should probably exclude or limit to a minimum many products - sweet, floury, fatty. Let's find out which foods we should completely remove from the diet for the period of the diet and which ones to leave, reducing their number in the menu.
Sugar is the main enemy of weight loss
Sugar is the first product on the list that is limited to weight loss.
It will not be enough just to give up the granulated sugar with which you sweeten the tea or add it to homemade cakes. You can set 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, confectionery.
Those who have a sweet tooth will definitely have a hard time. You need to fight the habit of constantly chewing sweets. Try replacing sugar with honey - it is a natural sweetener that will not harm your figure. There are also artificial sweeteners. But before adding one of these to your diet, it does not hurt to consult a nutritionist - not all products are safe, there are contraindications.
Fatty dairy products
Milk, yogurt, cottage cheese, kefir are those products that exist in many balanced diets. They help to normalize the gastrointestinal tract, which is very important if you decide to lose weight. But not all dairy products are right for you right now! Choose those with a low fat content.
There seems to be nothing easier - start buying skim milk and kefir. But no. Non-fat dairy products are high in sugar - fat (and with it a significant portion of useful substances) is "removed" by manufacturers, replacing it with carbohydrates. So low fat foods are not suitable for dieting! Choose milk and kefir with 1-1, 5% fat - the best choice. The fat content of cottage cheese that is suitable for dietary diet is 5-10%, yogurt is 1, 5-2, 5%.
Pay attention to the quality of the dairy products you buy. With milk, cottage cheese and kefir, everything is simple - a very small list of raw materials used. But manufacturers often add a lot of sugar to yogurts and dessert cheeses (including low-calorie). It's great if you take the time to prepare fermented homemade dairy products - delicious and healthy.
Fatty meats
Diet food is not as "boring" as you think. The low calorie menu will include many foods you have eaten in the past, including meat. This is a source of protein that the body needs! And to lose weight, you do not have to turn to a vegetarian lifestyle.
Choose lean meats - chicken, rabbit, turkey, beef. Be careful what parts of the frame you use for cooking hot dishes. Take the chest, it is even less thick. Avoid greasy pork. Or at least do not fry it in oil when preparing dinner - the calorie content becomes higher.
Savory food
A large amount of salt consumed retains fluids in the body, something that certainly does not contribute to weight loss.
But you can not completely exclude salt from the diet! Continue to add salt to the dishes, but only in smaller amounts. Discard smoked meats, sausages and hot dogs - they are high in salt (after all, they are high in calories). It makes absolutely no sense to replace salt with soy sauce, as many do (for example, for salad dressings) - the amount of salt in it flows!
Bakery products
High quality flour and weight loss bakery products are incompatible things! Butter buns, donuts, pies, white bread - all of these are delicious, but very high in calories. The composition of bakery products, as a rule, contains wheat flour, yeast, sugar - the enemies of any diet.
Can not remove bread from your diet? Then replace at least white with rye or wholemeal flour. Better yet, bake your own unleavened bread.
Nuts as a dietary snack
Nuts are often included in dietary meals as a snack. This is a healthy product with vegetable fats and vitamins in the composition. But be sure to control the amount of nuts you eat, as many of them are very rich in calories! For example, in peanuts and cashews, about 550 kcal / 100 g, in almonds - about 580 kcal / 100 g, in hazelnuts and walnuts - about 650 kcal / 100 g.
In order not to disturb the diet, eat no more than 25-30 grams of nuts a day. Such an amount of them will not hurt the figure - a rich, tasty, healthy snack.
Butter
100 grams of butter contain more than 700 kcal. High calorie product. And if you also spread butter on a piece of white bread, you can forget about dieting.
Natural butter is useful - it contains vitamins and fatty acids necessary for the normal functioning of the body. But this only happens 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 good the natural butter is, control the amount you eat - it doesn't matter if you are dieting or not.
Reduce the amount of butter in your daily diet to 20-25 gr. And it is good to eat this "portion" 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 careful what kind of fruit you enter in the menu. Some fruits are high in calories due to the large amount of sugar in the composition. These include bananas, grapes, persimmons, mangoes, avocados. Their presence in the diet, of course, will not "slow down" much weight loss, but will eat them less than other fruits.
And forget the canned fruit! This sweet sauce with flavors, sweeteners and colors, in which the fruit is "marinated", is definitely not suitable for a diet menu - you will not be able to lose weight on such a "canned" diet. The same goes for dried fruits - their calorie content is much higher than that of fresh fruit. For example: grapes contain 40-70 kcal / 100 g and the calorie content of raisins is much higher - more than 250 kcal / 100 g. Dried fruits are useful, but eating more than 30 g a day if dieting is not recommended.