For effective weight loss you need to reduce the calorie content of the diet. Combined with regular physical activity, this will work - the extra pounds will gradually begin to disappear. Review your menu, you will probably have to exclude or limit to a minimum many products - sweet, floury, greasy. Let's find out which foods to completely eliminate from the diet for the period of the diet and which to leave by reducing their number in 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 crystal sugar you sweeten the tea with or adding to homemade cakes will not be enough. You can provide an impressive list of foods high in sugar - and these should also be avoided. Soda and packaged juices, cereals, oatmeal, confectionery.
Those who love sweets will definitely have difficulty. You will have to fight the habit of constantly chewing sweets. Try replacing sugar with honey - this is a natural sweetener that will not harm your figure. There are also artificial sweeteners. But before adding one of them to your diet, do not hesitate 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 very 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 low-fat ones.
It seems that there is nothing easier - to start buying skim milk and kefir. But not. Fat-free dairy products have a high sugar content - fats (and with it a significant part of the nutrients) are "removed" from the producers, replacing them with carbohydrates. So low-fat foods are also not suitable for diet! Choose milk and kefir with 1-1, 5% fat - the best option. The fat content in cottage cheese suitable for a 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). It's great if you take the time to make homemade fermented dairy products - delicious and healthy.
Fatty meats
Dietary food is not as "boring" as you think. The low-calorie menu will include many foods you have eaten before, including meat. It is a source of protein needed by the body! And to lose weight, you do not need to switch to a vegetarian lifestyle.
Choose lean meat - chicken, rabbit, turkey, beef. Pay attention to which parts of the carcass you use for cooking hot dishes. Take the breasts, they are even less thick. Avoid fatty pork. Or at least do not fry it in oil when cooking dinner - the caloric content becomes higher.
Salty food
A large amount of salt consumed retains fluids in the body, which definitely does not contribute to weight loss.
But you can't completely eliminate salt from your diet! Continue to salt the dishes, but only in smaller quantities. Give up smoked meat products, sausages and sausages - they are high in salt (they are also high in calories). There is absolutely no point in replacing salt with soy sauce, as many do (for example for salad dressing) - the amount of salt in it turns over!
Bakery products
Bakery products from first-class 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.
Can't eliminate bread from your diet? Then at least replace white with rye or wholemeal flour. Better yet, bake unleavened bread yourself.
Nuts as a dietary breakfast
Nuts are often included in dietary meals as a snack. This is a healthy product with vegetable fats and vitamins in the composition. But don't forget to control the amount of nuts you eat, as many of them are 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, eat no more than 25-30 g of nuts a day. Such an amount of them will not harm the figure - a rich, tasty, healthy breakfast.
Butter
100 g of butter contain more than 700 kcal. High calorie product. And if you spread butter on a piece of white bread, you can forget about the diet.
Natural oil is useful - it contains vitamins and fatty acids necessary for the normal functioning of the body. But that's only if the product is made from "real" milk, not vegetable fats and reconstituted milk powder, as some manufacturers do! And as useful as natural oil is, control the amount you consume - it doesn't matter if you're ondiet or not.
Reduce the amount of oil in your daily diet to 20-25 years. And it is recommended to eat this "portion" in the morning.
sweet fruits
Is it possible to lose weight without fresh fruits and vegetables? No. Don't forget to include them in your diet!
But be careful what fruits you add to the menu. Some fruits are high in calories due to the large amount of sugar in the composition. These include bananas, grapes, persimmon, mango, avocado. Their presence in the diet, of course, will not significantly "slow down" weight loss, but eat them less than other fruits.
And forget about canned fruit! This sweet sauce with flavors, sweeteners and colors, in which the fruits are "marinated", is definitely not suitable for a diet menu - you will not be able to lose weight with such a "canned" diet. The same applies to dried fruits - their caloric content is much higher than in fresh fruit. 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.