For effective weight loss, you need to reduce the calorie content of the diet. In combination with regular physical activity, this leads to the result - the extra pounds will gradually disappear. Check your menu, you probably need to exclude many products or keep them to a minimum - sweet, floury, fatty. Let's figure out which foods need to be completely removed from the diet for the duration of the diet, and which ones should be left in order to reduce their number on the menu.
Sugar is the main enemy of weight loss
Sugar is the first item on the list to be limited during weight loss.
It is not enough to abandon granulated sugar with which you add tea to sweet or homemade cakes. You can come up with 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 need to fight the habit of constantly chewing candy. Try replacing sugar with honey - it's a natural sweetener that doesn't harm your figure. There are also artificial sweeteners. But before adding any of them to your diet, there is no harm in consulting a nutritionist - not all products are safe, there are contraindications.
Fatty dairy products
Milk, yogurt, cottage cheese, kefir are the products included 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 those that are low in fat.
It would seem that there is nothing easier - to buy 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 and replaced 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, which is suitable for a diet, is 5-10%, yogurt 1. 5-2. 5%.
When buying dairy products, pay attention to the quality. With milk, cottage cheese and kefir, everything is simple - a very small list of raw materials used. However, manufacturers often add a lot of sugar to yoghurts and dessert quark (including low-calorie ones). It's great when you spend time making homemade fermented milk products - delicious and healthy.
Fatty Meat
Diet food isn't as "boring" as you think. The low-calorie menu contains many foods that you've eaten before, including meat. This is a source of protein that the body needs! And to lose weight, it's not necessary to stopto switch to a vegetarian lifestyle.
Choose lean meats - chicken, rabbit, turkey, veal. Pay attention to which parts of the carcass you use to prepare hot dishes. Take the breasts, they're even less fat. Avoid fatty pork. Or at least do not fry it in oil when preparing dinner - the calorie content will be 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 eliminate salt from your diet! Continue to salt dishes, but only in smaller amounts. Refuse smoked meat products, sausages and sausages - they have a lot of salt (in addition, they are high-calorie). There is absolutely no point in substituting soy sauce for salt, as many do (e. g. for salad dressings) - the amount of salt in it is overwhelming!
bakery products
Baked goods made from premium flour and losing weight are incompatible things! Butter rolls, donuts, cakes, white bread - all of this is delicious, but very high in calories. The composition of baked goods, as a rule, includes 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 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. However, 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 will not harm the figure - a hearty, tasty, healthy snack.
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 butter is useful - it contains vitamins and fatty acids necessary for the normal functioning of the body. However, only if the product is made with "real" milk and not vegetable fats and reconstituted milk powder like some manufacturers do! And no matter how useful natural butter is, control the amount of your consumption - it doesn't matter if youdiet or not.
Reduce the amount of butter in your daily diet to 20-25g and it is advisable to eat this "portion" in the morning.
sweet fruits
Is it possible to lose weight without fresh fruit and vegetables? No. Be sure to include them in your diet!
But be careful what kind of fruit you enter on the menu. Some fruits are high-calorie 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! This sweet sauce with aromas, sweeteners and colorings, in which the fruit is "marinated", is definitely not suitable for a diet menu - you will not be able to lose weight on such a "canned" diet. The same applies to dried fruits - their calorie content is much higher than 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 30g per day when on a diet is not recommended.