The basics of proper nutrition for weight loss
Proper nutrition is based on the following principles:
- Diet variety. To lose weight, you don’t need to eat only kefir and cucumbers! The menu should be tasty, healthy and varied.
- Fractional nutrition. The daily calorie intake should be divided into three main meals and two snacks. Breakfast – 30%, lunch – 35%, dinner – 25%, two snacks – 10%. So the body will not feel hungry.
- Most of the menu should be organic, without artificial additives, sugar and sweeteners.
In this case, the diet should fit into the norms for calorie content, proteins, fats, carbohydrates.
Where to begin?
The transition to a new type of diet consists of five steps:
- Remove food that is not beneficial to the body, containing the so-called “empty calories.” These are baked goods, pastries, sweets, sausages and semi-finished products, mayonnaise, sauces.
- Eliminate alcohol. Some studies show that these drinks affect the appetite-producing neurons in the brain. The more a person drinks, the more he will eat.
- Monitor the water balance. Drink at least 1.5 liters of clean water daily. The approximate rate is calculated using the formula: 30 milliliters per kilogram of weight.
- Make up a diet. As already mentioned, it is necessary to divide the daily calorie intake into several meals. For everyone, appoint the most convenient time and stick to it. The schedule should be the same for all days.
- Gain strength and patience. Making the transition to a new lifestyle can be challenging.
In fact, the process of changing habits is extremely difficult. Conventional advice won’t help. You should not read reviews of those who are losing weight on the Internet about magic diets. In fact, only two percent of people are able to lose weight on their own, without harm to health, at home. In all other cases, qualified assistance from weight loss specialists is required. These are nutritionists, psychologists, and personal consultants.