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 disappear. Review your menu, you will likely have to exclude or limit to a minimum many products - sweet, mealy, fatty. Let's find out which foods to completely remove from the diet during the diet period and which 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 you sweeten tea with or add to homemade cakes won't be enough. You can designate an impressive list of foods that are very high in sugar - and these too should be avoided. Packaged soft drinks and 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 candy. Try replacing sugar with honey - it's a natural sweetener that won't harm your figure. There are also artificial sweeteners. But before adding one of them to your diet, it doesn't hurt to consult a nutritionist - not all products are safe, there are contraindications.
full-fat dairy
Milk, yogurt, cottage cheese, kefir are the 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 low in fat.
It seems that there is nothing easier - start buying skim milk and kefir. But not. 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. Therefore, low-fat foods are not suitable for a diet either! Choose milk and kefir with 1-1. 5% fat - the best option. The fat content of cottage cheese suitable for a dietetic 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 yogurts and dessert curds (including low-calorie ones). It's great if you spend time preparing homemade fermented dairy products - tasty and healthy.
fatty meats
Diet food is not as "boring" as you think. The low-calorie menu will include many foods you've eaten before, including meat. This is a necessary source of protein for 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 to cook hot dishes. Take the breasts, they are even less plump. Avoid fatty pork. Or at least do not fry 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 your diet! Continue to add salt to dishes, but only in smaller amounts. Refuse smoked meat products, sausages and sausages - they have a lot of salt (in addition, they are high in calories). It makes absolutely no sense to substitute soy sauce for salt, as many do (for example, for salad dressing) - the amount of salt rolls!
Bakery products
Premium flour bakery products and weight loss are incompatible things! Butter buns, donuts, pies, white bread - these are all delicious, but very high in calories. The composition of baked goods, as a rule, contains wheat flour, yeast, sugar - the enemies of any diet.
Unable to eliminate bread from your diet? So at the very least, replace the white with rye or one made from wholemeal 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 disturb the diet, do not eat more than 25-30 g of walnuts a day. This amount of them will not harm the figure - a healthy, tasty and healthy snack.
Butter
100 g of butter contains more than 700 kcal. High calorie product. And 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 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 how much you consume - whether you're 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? Do not. Make sure you include them in your diet!
But pay attention to what kind of fruit you put 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 "slow" weight loss much, but eating them less than other fruits.
And forget about canned fruit! That sweet sauce with flavors, sweeteners and colorings, 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 helpful, but eating more than 30 g a day if you are on a diet is not recommended.