For effective weight loss, you need to reduce the calorie content of the diet. In combination with regular physical activity, this will give the result - the extra pounds will gradually begin to go away. Review your menu, you will probably have to exclude or limit to a minimum many products - sweet, floury, fatty. Let's figure out which foods to completely remove from the diet for the period of the diet, and which ones to leave, reducing their number on the menu.
Sugar is the main enemy of weight loss
Sugar is the first product on the list that is limited during weight loss.
Just giving up the granulated sugar with which you sweeten tea, or add to homemade cakes, will not be enough. You can designate 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 with a sweet tooth will definitely have a hard time. You will have to fight the habit of constantly chewing sweets. Try replacing sugar with honey - it's a natural sweetener that won't hurt your figure. There are also artificial sweeteners. But before adding one of them 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 are present in many balanced diets. They contribute to the normalization of the gastrointestinal tract, which is very important if you decide to lose weight. But not all dairy products are right for you now! Choose those with a low amount of fat.
It would seem that there is nothing easier - to start buying skim milk and kefir. But no. Fat-free dairy products have a high sugar content - fat (and with it a significant part of useful substances) is "removed" by manufacturers, replacing it with carbohydrates. So low-fat foods are also not suitable for a diet! Choose milk and kefir with 1-1. 5% fat - the best option. The fat content of cottage cheese suitable for a 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 yoghurts and dessert curds (including low-calorie ones). It's great if you spend time preparing homemade fermented milk products - tasty and healthy.
Fatty meats
Diet food is not as "boring" as you think. The low-calorie menu will include many foods that you have eaten before, including meat. This is a source of protein needed by the body! And to lose weight, it is not necessary to switch to a vegetarian lifestyle.
Choose lean meats - chicken, rabbit, turkey, veal. Pay attention to which parts of the carcass you use for cooking hot dishes. Take the breasts, they are even less fat. Avoid fatty pork. Or at least do not fry it in oil when preparing dinner - the calorie content becomes higher.
Salty food
A large amount of salt consumed retains fluid in the body, which definitely does not contribute to weight loss.
But you can’t completely exclude salt from the diet! Continue to add salt to dishes, but only in smaller quantities. Refuse smoked meat products, sausages and sausages - they have a lot of salt (besides, they are high in calories). It makes absolutely no sense to replace salt with soy sauce, as many do (for example, for salad dressing) - the amount of salt in it rolls over!
Bakery products
Bakery products from premium flour and weight loss are incompatible things! Butter buns, donuts, pies, white bread - all this is delicious, but very high in calories. The composition of bakery products, as a rule, contains wheat flour, yeast, sugar - the enemies of any diet.
Unable to eliminate bread from your diet? Then at least replace white with rye or one made from whole grain flour. Better yet, bake your own unleavened bread.
Nuts as a diet snack
Nuts are often included in diet 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 consume, as many of them are very high 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 disrupt the diet, eat no more than 25-30 g of nuts per day. Such an amount of them will not harm the figure - a hearty, tasty, healthy snack.
Butter
100 g of butter contains more than 700 kcal. High calorie product. And if you also spread butter on a piece of white bread, you can forget about the diet.
Natural butter is useful - it contains vitamins and fatty acids necessary for the normal functioning of the body. But this is only 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 useful natural butter is, control the amount of its consumption - it does not matter if you are on a diet or not.
Reduce the amount of butter in your daily diet to 20-25 g. And it is advisable 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 pay attention to what kind of fruits you enter on 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 greatly "slow down" weight loss, but eat them less than other fruits.
And forget about canned fruit! That sweet sauce with flavors, sweeteners and dyes, in which the fruits are "marinated", is definitely not suitable for a diet menu - you won’t be able to lose weight on such a "canned" diet. The same applies to dried fruits - their calorie content is much higher than in fresh fruits. 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 per day if you are on a diet is not recommended.