what it should be to lose weight
Healthy, properly prepared food, enriched with vitamins and minerals, will help maintain health and shape. By immersing yourself in the issues of nutrition, you can understand what it is – healthy food , how to eat, with what frequency and what foods, so that those extra pounds do not come back. Quickly get used to a new lifestyle and improve your diet with our food lines, designed specifically for those who want to lose weight, and for everyone who wants to keep fit.
Educational program on healthy eating
A balanced healthy diet involves a variety of foods so that the body receives as many nutrients as possible, especially when it comes to losing weight. To do this, we recommend that you think over a menu for a week, including various salads, non-alcoholic vitamin drinks, meat dishes, side dishes from cereals, pasta and root vegetables. As an example, you can use our “Fit”, “Vega”, “Daily” nutrition programs , or try one of them to make it easier for yourself and get used to the new diet faster. If you decide to cook on your own, there are several essential rules of healthy food to consider.
Products retain the maximum amount of nutrients if they are cooked correctly:
- Boil in water or milk;
- Steam, simmer;
- Bake without adding fat and other sauces;
- Bake in a pan without adding vegetable oil.
The most harmful way to cook food is to fry in a lot of oil. First, the calorie content of the product increases several times. Secondly, fried foods irritate the mucous membrane and provoke excess secretion of gastric juice, which damages the mucous membrane.
Healthy food and what it should be depends on your goals. So, about 1800-2100 kcal per day is enough for a person with minimal physical activity. In the presence of a strong overweight, calorie content must be reduced by an average of 500 kcal in order to start the process of burning fat. In our dietary diets, the energy value of food ranges from 1200 kcal to 1500 kcal. The more overweight you are, the fewer calories you should consume.
Accounting for BJU (proteins, fats, carbohydrates)
The ratio of nutrients in losing weight people is in second place in importance after the calorie content of the diet. First of all, you should reduce the amount of complex carbohydrates to 100 g per day, equating them with proteins, and abandon sweets that provoke the formation of fatty deposits. Fats in the form of nuts, seeds, vegetable oil can be about 50 g per day. They will make meals hearty, tasty and healthy by enriching them with Omega-3 and Omega-6 fatty acids.
Regularity of food intake
With weight loss and improper diet, hunger is a constant companion. You can avoid unpleasant consequences if you eat rationally at least five times a day at regular intervals (no more than 3-4 hours). The last meal should be 2 hours before bed, no matter what time you plan to go to bed. This will allow you to improve digestion and forget about hunger.
The diet for weight loss involves small portions of 150-300 g. In the morning, we recommend using mainly carbohydrates and proteins, and in the evening, proteins with herbs and vegetables. Three main receptions (breakfast, lunch and dinner) can be 250 g each. For a second breakfast and afternoon tea, a portion of 150 g is enough.
In addition to fruit, vegetable juices and various types of tea, do not forget to drink plenty of clean drinking water (about 2.5 liters) to improve metabolic processes in the body and maintain water-salt balance.
A healthy diet in combination with sports activities will allow you to achieve not only a slim figure, but also skin elasticity. Aerobics, stretching, Pilates, swimming – any active sports are ideal for losing weight and help you reach your cherished goal faster!