How to start eating right and losing weight without dieting

2024 Author: James Gerald | [email protected]. Last modified: 2024-01-15 15:29

How to start eating right? Easily! If you stop putting off this day until tomorrow and take a few simple steps.

Agree, “proper nutrition” sounds boring. Thoughts about the unloved millet porridge, steamed turnips and dried fruit compote immediately arise in my head. And you want sweet muffins, mouth-watering kebabs, chocolate bars and a glass of wine on a holiday! You will be very surprised, but all this does not go beyond the correct diet.

Healthy food is tasty, healthy and satisfying! Let's take a closer look at it!

123RF / Alena Ozerova

Diet and nutrition - what's the difference?

The first rule of healthy eating is to forget everything you knew about it before! Surprisingly, but true: many women do not even assume that stereotypes imposed by someone have nothing to do with the correct diet.

You don't need to drink zero fat kefir to lose weight - on the contrary, you will get better on it. Unscrupulous manufacturers excluded fats from it, but increased the amount of carbohydrates, which means that the calorie content remained practically the same. But the feeling of satiety that arises after consuming products of normal fat content has sunk into oblivion. That is why after such kefir you always want to eat! And you eat or drink kefir again. It's a vicious circle.

There is no need to give up any muffin and run from it like fire! If you want dessert - bon appetit! Without a sense of guilt, self-examination and reproaches from the outside. One bun will not increase your waist, but another breakdown during a diet is definitely. Any nutritionist will tell you about this.

Don't push yourself into a box, be yourself and accept the fact that food is pleasure. You don't need to be afraid of it, you need to learn to enjoy it!

123RF / anetlanda

Let yourself eat

Always as soon as you feel hungry. Think about yourself, your health, future children or existing grandchildren. Feeling hungry will make you angry, whiny and irritable. People around you will not like it, and neither will you! Forget hunger strikes!

Don't go on diets

Popular diets today - buckwheat, sour milk, rice, "chocolate", "kefir" and many others - are not diets, they have no right to be called such. At best, they are suitable for fasting days, which should be carried out under the supervision of a physician. And the "chocolate diet" is one continuous misunderstanding, it is a pity that it usually ends in a hospital bed.

Take it on a pencil! Diet - like a diet with restrictions, is needed by people who are fighting specific diseases. In their case, reasonable restrictions are justified. So, patients with diseases of the gastrointestinal tract are limited to fatty, sour and spicy, and people with gluten intolerance are advised to refrain from baking with white flour. The diet can only be recommended by a doctor, after examination and clarification of existing diseases. A healthy person does not need a diet, he is recommended a balanced nutrition system - that is, what we call proper nutrition.

123RF / Alexander Raths

Eat often

Proper nutrition is 5-6 meals a day. And yes, you can lose weight on it! And women who stick to it don't get fat. You can eat several times a day in small portions - every 2, 5-3 hours, or you can choose the classic scheme - breakfast, lunch and dinner and two healthy snacks.

Look at the clock

Breaks between breakfast and dinner should not exceed 10-12 hours, this is fraught with problems with the gastrointestinal tract and pancreas.

Do not believe in the myth that you cannot eat after 6 pm. Dinner should be scheduled 3-4 hours before bedtime. If you are a "night owl" and go to bed at 1 am, at 9 pm you can have dinner in peace. Your body needs it.

On a note! Eating small meals is good for your health. It prevents hunger and overeating and does not stretch the walls of the stomach, making it "insatiable." In addition, it does not overload the body, forcing it to work for wear and tear, which means it prolongs youth and health.

Carcasses, boil and bake

Choose healthy cooking methods: bake, stew, boil, steamer, slow cooker or grill. Yes, frying is not recommended, but sometimes you can.

123RF / citalliance

Count calories

Only once - today. And in the future when you want to lose weight. The calorie content of the diet for men should not exceed 2500 kcal per day, and for women - 2000. If you or your friends are engaged in hard physical labor, go to training 3-4 times a week or more, the calorie content can be increased in agreement with the trainer or doctor …

Math lesson! Calculate the calorie content of the daily diet, if it exceeds the recommended rate, you will have to slow down - exclude an extra portion of sweets. If the calories are correct, you are great!

But as soon as you want to lose weight, you can reduce the daily diet by 200 kcal - and you will immediately begin to lose weight. Eat a new meal for about 3 weeks. If after that the weight still does not suit you, remove another 200 kcal and lose weight again.

The minimum calorie content of the diet is 1300 kcal per day, it is absolutely impossible to go below it. Irreversible changes occur in the body: there are malfunctions in metabolic processes and hormonal background. And the risks are very high that you will not be able to conceive and give birth to a child later. Think about the future!

Menu, please! What can you eat?

What to eat to lose weight is the main question of losing weight. Today we will rephrase it a little: what to eat to stay healthy?

After all, proper nutrition is not only slender and toned legs, a rounded waist and high breasts, but also health. The opportunity to do what you love, to be active from morning to evening and not get tired.

The best food system to date is recognized harvard pyramid … It was developed in 1992 by nutritionists at the Harvard School of Public Health. If you are wary of "foreign things", you should know that this pyramid was approved by the whole world, including Russian scientists and doctors.

123RF / Nataliya Yakovleva

Look at the picture. You can eat everything that is inside the pyramid. But the higher you go, the more modest and moderate your portions should be.

Additionally, you should drink 1.5-2 liters of clean water per day. This simple measure will not only make you healthier, but also beautiful - the skin will tighten, it will become more hydrated and fresh.

Best among the best: a little about superfoods

Superfoods are foods that are rich in vitamins and minerals. Its presence in your diet is a direct path to good health, girlish harmony and a beautiful complexion.

This food should form the basis of the menu. It will allow you to forget about the presence of certain chronic diseases - for example, ulcers and gastritis, as well as prevent age-related diseases associated with improper nutrition. What are these products?

Vegetables:

• Spinach
• Red, yellow and orange bell peppers
• All types of cabbage: broccoli, cauliflower, white cabbage, red

123RF / Iuliia Malivanchuk

• Carrot
• Zucchini, zucchini
• Onion
• Celery
• Tomatoes
• Green bean
• Corn and peas

Fruits and berries:

• Apples
• Pears
• Apricots

123RF / Vitali Krasouski

• Bananas
• Watermelon
• Blueberry
• Grape
• A pineapple
• Plums and peaches
• Nectarines
• Strawberry
• Blueberry
• Limes and lemons

Whole grains, legumes, nuts, and seeds:

• Brown rice
• Black beans
• Cereals
• Whole wheat bread
• Walnuts
• Soy nuts
• Almond
• Sesame seeds
• Durum Wheat Pasta

Dairy products:

• Kefir, fermented baked milk, sour cream, cottage cheese, cream, milk, cheese, natural yogurt with an average percentage of fat
• Low-fat cheeses: tofu, soy cheese, cottage cheese, chechil, gaudette, ricotta, light feta cheese, feta
• Plant-based types of milk: coconut, soy, almond, oat, etc.

123RF / Brent Hofacker

Meat and protein foods:

• All types of poultry, veal, rabbit, beef - lean pieces
• All seafood without exception

Healthy fats:

• All types of natural vegetable oils: olive, corn, sunflower, grape seed, sesame, linseed
• Butter

Spices and food additives:

• Turmeric
• Caraway
• Cayenne pepper
• Garlic
• Cilantro
• Parsley
• Oregano
• Paprika
• Cinnamon

123RF / Elina Manninen

Beverages:

• Fruit juices without sugar, fruit drinks, compotes
• Herbal teas, black and green tea, coffee
• Kvass
• Water: filtered, mineral

Taboo foods: they don't belong on the dinner table

There are certain foods that you need to limit in your diet, and even better - to exclude from it altogether. And not because they make us get better - they increase the level of "bad" cholesterol, increase the risk of cardiovascular disease, diabetes and cancer. It:

Read also

Health | 2016-13-01 Fat? Eat to your health!

• Smoked products, industrial semi-finished products and fast food
• Sausage products
• Industrial dressings, sauces, ketchups and mayonnaises
• Fatty foods
• Very salty food
• All products containing prohibited food additives E
• Food with GMOs
• Sweet soda

How to start eating right?

There is no need to change your usual way of life in an effort to do it quickly, and then return to what it was. If you want to always look perfect and feel great, take small but confident steps towards a healthy diet. And it's better to start with healthy alternatives:

If you love …

• Order pizza or sushi at home. Prepare them yourself at home. Choose healthy toppings for pizza and use fresh fish and brown rice in your sushi.
• White flour baked goods. Replace it with whole grains: bread, rolls, bread. They are absorbed faster and are healthier due to their high fiber content.

123RF / Elena Veselova

• Pepsi, cola, juices and soda from the store. Prepare the drinks yourself. In the season of berries and fruits, freeze raw materials for future compotes, squeeze juices. Learn to cook kvass.
• Chips and popcorn. Replace them with healthy snacks. These are vegetable and fruit cuts. You have no idea how delicious fresh carrot sticks or baked pumpkin slices can be!
• Sweets in large quantities. Switch to dried fruits, marmalade and nuts. Sometimes indulge yourself with bitter dark chocolate - unlike milk chocolate, it is good for your health and is even considered the "elixir of youth."
• Sweet fruit yoghurts. Prepare the sour milk yourself. Use probiotic starter cultures for this. This is not only really tasty, but also has a defining value for your beauty.
• Processed cheese curds. Buy hard cheeses, feta cheese and cottage cheese.
• Sausages, sausages. Cook kebabs, especially since it's season. Real meat, even if it is not cooked in the healthiest way, is much healthier than processed foods, in which there is sometimes no meat at all.

123RF / Vitaly Pestov

The ideal menu for the day: the right proportions

How to make the right menu, your body will answer. Someone likes oatmeal with sweet fruits in the morning, another chooses sandwiches (they can be healthy), and the third drinks tea, and has breakfast already at work. If you forget about individual preferences for a minute, proper nutrition for the day looks like this:

Breakfast

Complex carbohydrates and protein foods. These can be cereals, dairy products with pancakes or biscuit biscuits, boiled eggs and puffed omelets, whole-grain pasta with stewed vegetables.

First snack

Fruits, raw vegetables, nuts.

Dinner

Proteins and carbohydrates. The ideal option is the first and second courses. It can be soups, pickles, borscht. Add stewed vegetables such as stews or vegetable casseroles, or fresh vegetable salads.

Second snack

Fruits, vegetables, nuts, dairy products.

Dinner

Protein food in combination with cereals. Porridge + fish or meat slices, seafood.

Before bedtime

A glass of milk with honey, kefir, yogurt or a portion of cottage cheese.

There are always occasions and events at which girlfriends, relatives or bosses will throw a fish salad drowned in mayonnaise on your plate, or a fried chicken leg flavored with tomato sauce. To eat or not to eat? It's up to you to decide!

But remember that one-off deviations from a healthy diet are not a crime. The main thing is that you continue to eat as correctly as possible. And then you will definitely be healthy, beautiful and happy. Good luck!