To lose weight effectively, you need to reduce the calorie content of your diet. Combined with regular physical activity, this will pay off - the extra pounds will gradually disappear. Review your menu, you will probably have to exclude or minimize many products - sweet, flour, fat. Let's figure out which foods to completely eliminate from the diet during the diet phase and which foods to eliminate, reducing their number in the menu.
Sugar is the main enemy of weight loss
Sugar is the first product on the list of restrictions in the weight loss process.
Just omitting the granulated sugar used to sweeten tea or add it to homemade cakes is not enough. You can point to an impressive list of foods that contain a lot of sugar — and these foods should be avoided, too. Packaged sodas and juices, breakfast cereals, instant oatmeal, confectionery.
People with 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's a natural sweetener that won't hurt your figure. There are also artificial sweeteners. But before adding one of them to your diet, you should not consult a nutritionist - not all products are safe, there are contraindications.
Fatty dairy products
Milk, yogurt, cheese, kefir are products that are present in many balanced diets. They contribute to the normalization of the digestive tract, which is important if you decide to lose weight. But not all dairy products are right for you right now! Choose varieties that are low in fat.
There seems to be nothing easier - to start buying skim milk and kefir. But not. Fat-free dairy products with a high content of sugar - fat (and with it a significant part of useful substances) are "removed" by manufacturers, replacing them 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 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, cheese and kefir, everything is simple - a very small list of raw ingredients are used. But manufacturers often add a lot of sugar to yogurt and dessert curds (even those that are low in calories). It's great if you take the time to prepare homemade fermented dairy products - delicious and healthy.
Fatty meat
Diet foods are not as "boring" as you think. A low-calorie menu will include many of the foods you've eaten before, including meat. This is a source of essential 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 part of the carcass you use to cook hot dishes. Take the breasts, they have even less fat. Avoid fatty pork. Or at least don't fry it in oil when preparing dinner - the calorie content will become higher.
Salty food
A large amount of salt consumed retains fluid in the body, which certainly does not contribute to weight loss.
But you can't completely eliminate salt from your diet! Continue adding salt to dishes, but only in lesser amounts. Refuse smoked meat products, sausages and sausages - they are high in salt (besides, they are high in calories). It makes absolutely no sense to replace salt with soy sauce, as many people do (for example, for salad dressings) - the amount of salt in it will increase!
Cake products
Bakery products from fine flour and weight loss are incompatible! Butter cakes, donuts, pies, white bread - all these are delicious, but very high in calories. As a rule, the composition of bread products contains flour, yeast, sugar - the enemies of any diet.
Can't eliminate bread from your diet? Then at least replace the white with rye or one made from whole grain flour. Better yet, bake your own unleavened bread.
Nuts as a snack for dieters
Nuts are often included in diets as a snack. This is a healthy product with vegetable fats and vitamins in the ingredients. But remember 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 body - a hearty, delicious and healthy snack.
Butter
100 g of butter contains more than 700 kcal. The product is high in calories. And if you also spread butter on a piece of white bread, you can forget about the diet.
Natural butter is very useful - it contains vitamins and fatty acids necessary for the normal functioning of the body. But this only happens if the product is made from "real" milk, not from vegetable fats and reconstituted milk powder, as some manufacturers do! And no matter how helpful natural butter is, control your intake - it doesn't matter if you're on a diet or not.
Reduce the amount of avocado in your daily diet to 20-25 g and should eat this "portion" in the morning.
sweet fruit
Is it possible to lose weight without fresh fruits and vegetables? Is not. Be sure to include them in your diet!
But pay attention to what fruits you enter on the menu. Some fruits are high in calories due to the large amount of sugar in their ingredients. These include bananas, grapes, persimmons, mangoes, avocados. Of course, their presence in the diet will not "slow" weight loss, but eat them less than other fruits.
And forget canned fruit! Sweet sauces with flavors, sweeteners and dyes, in which the fruit is "marinated", are definitely not suitable for a diet plan - you won't lose weight on a "canned" diet. so. The same applies to dried fruits - their calorie content is much higher than that of fresh fruits. For example, grapes contain 40-70 kcal / 100 g, and the calorie content in raisins is much higher - more than 250 kcal / 100 g. Dried fruit is very helpful, but eating more than 30 g per day if you are on a diet is not recommended.