To lose weight effectively, you need to reduce the calorie content of your diet. Combined with regular physical activity, this will yield results - the extra pounds will gradually start to disappear. Looking at your menu, you may have to exclude or limit to a minimum many products - sweet, floury, fatty. Let's figure out which foods to completely cut out of the diet and which to keep during a diet and reduce their number on the menu.
Sugar is the enemy of weight loss
Sugar is the first product on the list to be restricted during weight loss.
It's not enough to just give up the granulated sugar used to sweeten tea or add to homemade cakes. You can specify an impressive list of foods high in sugar—and these should also be avoided. Soda and packaged juices, breakfast cereals, instant oatmeal, candy.
Those with a sweet tooth will surely be sad. You will have to fight the habit of constantly chewing candy. Try honey instead of sugar - it's a natural sweetener that won't hurt your body. And artificial sweeteners. But it doesn't hurt to consult a dietitian before adding one of these to your diet -- not all products are safe and have contraindications.
Fatty dairy products
Milk, yogurt, cottage cheese, and kefir are products that are present in many balanced diets. They help 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 that are low in fat.
Seems like nothing could be easier - start buying skim milk and kefir. but not. Fat-free dairy products are high in sugar - fat (and an important part of useful substances) are "removed" by manufacturers and replaced by carbohydrates. So low-fat foods are not suitable for dieting! Choose milk and kefir with a fat content of 1-1. 5% - the best choice. Dietary-friendly cottage cheese is 5-10% fat and yogurt is 1. 5-2. 5%.
Pay attention to the quality of the dairy products you buy. With milk, cottage cheese, and kefir, it's all simple - very few ingredients are used. But manufacturers often add a lot of sugar to yogurt and dessert curds, including low-calorie ones. It's great if you take the time to prepare homemade fermented dairy products - delicious and healthy.
Diet food is not as "boring" as you might think. The low-calorie menu will include many of the foods you've eaten before, including meat. This is the source of protein your body needs! In order to lose weight, there is no need to switch to a vegetarian lifestyle.
Choose lean meats—chicken, rabbit, turkey, veal. Pay attention to which parts of the carcass you use to cook hot dishes. Take breasts, for example, they have less fat. Avoid fatty pork. Or at least don't fry it when preparing dinner - it will be higher in calories.
A high intake of salt will retain fluid in the body, which will definitely not help with weight loss.
But you can't completely eliminate salt from your diet! Continue adding salt to dishes, but in smaller amounts. Avoid smoked meat products, sausages, and sausages—they're high in salt (plus, they're high in calories). Replacing salt with soy sauce makes absolutely no sense, as many people do (eg, salad dressing) - the amount of salt in it will roll over!
Premium flour and weight loss baked goods are incompatible things! Butter bread, doughnuts, pies, white bread - it's all delicious but high in calories. Ingredients in bakery products often contain wheat flour, yeast, sugar - the enemies of any diet.
Can't remove bread from your diet? Then at least replace the white with rye or whole wheat flour. Better yet, bake your own matzo.
Nuts as a weight loss snack
Nuts are often included in diet meals as a snack. This is a healthy product with vegetable fats and vitamins. But be sure to limit your nut intake, as many of them are very high in calories! For example, peanuts and cashews are around 550 calories/100g, almonds are around 580 calories/100g, and hazelnuts and walnuts are around 650 calories/100g.
In order not to spoil your diet, eat no more than 25-30 grams of nuts per day. Such quantities of them won't hurt the figure - a hearty, tasty, healthy snack.
100 grams of butter contains over 700 calories. High calorie product. If you also butter a piece of white bread, you can forget about the diet.
Natural butter is useful - it contains vitamins and fatty acids necessary for the body to function properly. But that's only if the product is made from "real" milk, not vegetable fat and reconstituted milk powder like some manufacturers do! And no matter how useful natural butter is, keep your consumption in check—it doesn't matter if you're on a diet or not.
Reduce the amount of butter in your daily diet to 20-25 grams. It is recommended to eat this "portion" in the morning.
Is it possible to lose weight without fresh fruits and vegetables? Do not. Be sure to include them in your diet!
But be careful what kind of fruit you put on the menu. Some fruits are high in calories due to the high amount of sugar in the ingredients. These include bananas, grapes, persimmons, mangoes, avocados. Of course, their presence in the diet will not greatly "slow down" weight loss, but will eat less than other fruits.
Forget canned fruit! That sweet sauce with flavorings, sweeteners and dyes in which the fruit is "pickled" is definitely not a diet menu option - you won't be able to lose weight on this "canned" diet. The same goes for dried fruit -- they're much higher in calories than fresh fruit. Example: Grapes contain 40-70 kcal/100g, while raisins are much higher - over 250 kcal/100g. Dried fruits are useful, but eating more than 30 grams per day is not recommended if you are on a diet.