For effective weight loss, you need to reduce the caloric content of the diet. In combination with regular physical activity, this will give the result - the extra pounds will gradually start to go away. Review your menu, you may need to exclude or limit to a minimum many products - sweet, floury, fatty. Let's understand which foods you should completely eliminate from your diet for the diet period and which we should skip, 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.
It will not be enough just to give up the granulated sugar with which you sweeten the tea, or add it to homemade cakes. You can set an impressive list of foods that are very high in sugar - and these should also be avoided. Packaged soda and juices, breakfast cereals, instant oatmeal, cakes.
Those who have a sweet tooth will definitely have a hard time. You will have to fight the habit of constantly chewing on sweets. Try replacing sugar with honey - it is a natural sweetener that will not harm your figure. There are also artificial sweeteners. But before adding one of them to your diet, it is not harmful 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 right now! Choose them with a small amount of fat.
There seems to be nothing easier - start buying skim milk and kefir. But no. Skim milk products have a high sugar content - fat (and along with it a significant portion of useful substances) is "removed" by manufacturers, replacing it 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 of 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 yogurt and dessert cottage cheese (including low-calorie ones). It's good if you spend time preparing home-made fermented milk products - delicious and healthy.
Fatty gums
Dietary food is not as "boring" as you think. The low-calorie menu will include many foods 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, beef. Pay attention to the carcass parts you use for cooking hot dishes. Get 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 stores fluids in the body, which definitely does not contribute to weight loss.
But you can not completely exclude salt from the diet! Continue to add salt to dishes, but only in smaller amounts. Reject smoked meat products, sausages and hot dogs - they are high in 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!
Oven products
Bakery products from premium flour and weight loss are incompatible things! Butter buns, donuts, pies, white bread - all this is delicious, but high in calories. The composition of bakery products, as a rule, contains wheat flour, yeast, sugar - the enemies of any diet.
Can not 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.
Walnuts as a diet snack
Walnuts are often included in dietary foods 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 spoil the diet, eat no more than 25-30 g of nuts a day. Such an amount of them will not harm the figure - a hearty, tasty and healthy snack.
Butter
100 g of butter contains more than 700 kcal. High calorie product. And if you grease a piece of white bread, you can forget about diet.
Natural butter is beneficial - 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 you consume it - it does not matter if you are on a diet or not.
Reduce the amount of butter in your daily diet to 20-25 gr and it is advisable to eat this "portion" in the morning.
sweet fruits
Is It Possible To Lose Weight Without Fresh Fruits And Vegetables? Nr. Be sure to include them in your diet!
But pay attention to what kind of fruits you put on the menu. Some fruits have a lot of calories due to the large amount of sugar in the composition. These include bananas, grapes, dates, mangoes, avocados. Their presence in the diet, of course, will not "slow down" much weight loss, but will eat less than other fruits.
And forget canned fruits! That sweet, flavorful and colorful sweet sauce, in which the fruits are "marinated", is definitely not suitable for a diet menu - you will not be able to lose weight on such a "canned" diet. The same goes for dried fruits - their caloric content is much higher than in fresh fruits. For example: grapes contain 40-70 kcal / 100 g, and the caloric content of grapes is much higher - more than 250 kcal / 100 g Dried fruits are useful, but eat more than 30 g per day if you arein the diet. not recommended.