There is no doubt that every woman wants to have a great body and to be in good shape throughout the year. We all know that the food plays an important role in the process of weight loss. But when we remind ourselves that in order to have the desired body it is necessary to undergo strict diets and intensive workouts, then our motivation for a beautiful body quickly goes away. If you think the same way, you are wrong. The hunger and deprivations are not the answer to the problems of overweight.
Whether you have overweight problem or you just want to get in shape and lose the few pounds accumulated during the holidays or during the paid leave, just remember that starting any diet should happen gradually. This means that it is recommended that healthy and low calorie foods to be introduced gradually in the menu.
The sudden changes in the diet with a significant reduction in calorie intake may work in the short term, but they do not produce long term results, they could even cause a yo-yo effect. The long-term starvation slows the metabolism and doesn’t bring any positive benefits to our body.
It is proven that the balanced healthy diet combined with moderate sport leads to more gradual but long-term guaranteed positive results.
If you want to finally get in the desired shape in a healthy way, then regularly follow our healthy tips for weight loss
Basic rules for successful and healthy weight loss:
In order to lose weight you have to create a calorie deficit in the body. If we want to reduce our weight and achieve good results, we have to include to our diet low-calorie foods that provide all valuable nutrients our body needs in order to function properly. That is why we need to reduce the calories to create a calorie deficit, but we do not compromise the nutritional value of the products. Only in this way we can achieve weight loss without causing metabolism imbalance and without unwanted results such as brittle nails, hair loss, bad skin look, and so on.
All semi-manufactured foods containing refined sugar and white flour, coloring agents and preservatives are completely prohibited. Include to your menu more fresh fruits and vegetables (multicolored seasonal and green leafy vegetables). When we eat what nature has given us, there is no need to count every calorie and to starve ourselves.
When our goal is to lose weight, the proteins in the food have to be more than the carbohydrates and the fats, as the fat should naturally be in smallest amount. The important thing in this case is the food to come from healthy vegetable fat sources.
In a healthy diet for weight loss should be present:
- 50% high quality proteins: chicken, turkey, veal, fish, eggs, low-fat curd, legumes (lentils, beans), various types of fish (mackerel, trout, salmon)
- 15% healthy fats: olive oil, raw nuts, seeds, avocado, vegetable oils, fish and peanut butter
- 35% slow-burning carbs: potatoes, rice, oats, corn, legumes such as quinoa, buckwheat, amaranth
Carbohydrates of this type are degraded slowly by the organism, they keep us full for a longer time and they don’t rise suddenly the insulin level, unlike the fast-burning carbs contained in the unhealthy foods.
“Eat like a beggar at dinner”
Avoid overeating at dinner. Then it is the moment to avoid also the carbohydrates because our body is preparing for the night sleep and it doesn’t need this additional energy. The calories from the eaten carbohydrates and sugars won’t be used during the night, therefore they will be stored in the form of body fat.
It is good if we eat most of the carbs for the day at breakfast when our body needs energy the most, as our dinner has to be light and low-carb, with more vegetables. Fruit intake is recommended to be at breakfast, because they also contain sugars which are more suitable for the first part of the day.
Prepare your meals at home
Cooking at home is the best way to know 100% what is in our food. Yes, it takes more time than to just buy it, but it is the most beneficial to our body. You often cook“healthy”foods in the store, like packed salads, ready to use dressings, sandwiches and cereals, but they are not that healthy.
You just have to see the label in order to find out what preservatives that food contains, and you will be sure about the marketing tricks that they cheat us with on a daily basis. There are a number of foods on the marked that are labelled as healthy but actually they have a lot of calories and contain many sugars and preservatives. These are, for example, the fruit juices, fruit yoghurts.
Avoid also the use of sauces such as ketchup, mustard and mayonnaise, and various dressings. Make your own salad dressing at home.
Read all labels
By mentioning labels, this is one of the things that you must not underestimate if you really want to get a nice body. Not to mention the fact that some of the manufacturers even miss to write some of the ingredients on the label, that is why the selection of the most natural foods will guarantee you a quick diet results.
Sample diet for weight loss
The diet should be followed for an indefinite period of time, depending on our weight and the metabolism type. It is important to note that the results come with different speed so you have to be patient.
It is very important that you do not give up and do not frustrate if you “do wrong„ in a given moment by eating something unhealthy. Then just continue following the diet. It is a fact that when we occasionally enjoy our favorite foods in moderate quantities, actually we have a higher chance to stick to the respective healthy diet for a longer period of time.
The given diet is estimated at 2250 calories and it is recommended for overweight people. We can miss some of the days and go the next one, or we may repeat a specific day.
- The coffee and tea have to be consumed without sugar, we can sweeten them with a spoon of honey
- The salads are covered with homemade dressing: one soup spoon of olive oil and vinegar, salt to taste
- It is recommended to drink about one glass of water before each meal to boost metabolism
- We can skip the intermediate meals after breakfast, if we don’t feel hungry
- As an intermediate meal we can choose a natural yoghurt with berries (or other forest fruits)
One grapefruit, two poached eggs, they may be fried without oil, two slices of toasted whole grain bread, one glass of low-fat milk, one cup of black coffee or herbal tea
Intermediate breakfast (optional)
A bowl of yoghurt with two soup spoons of honey
170 grams of baked chicken breasts, salad of tomatoes, onion, croutons, homemade dressing
Slices of raw carrots, 3 soup spoons of hummus, half a whole grain tortilla
Stewed broccoli, about 113 grams of fish, salad of spinach leaves, tomatoes and onion, a glass of white wine or carbonated water with a lemon
Whole grain muffin, 2 soup spoons peanut butter, 1 orange, a glass of low-fat milk, a cup of black coffee or herbal tea
Turky sandwich (170 grams of turkey, a slice of tomato, lettuce and natural mustard, two slices of whole grain bread), a bowl of vegetable soup
A bowl of grapes.
140 grams of beef steak, steamed spinach, green beans, carbonated water with lemon
Oat muffin, an orange, a glass of low-fat milk, a cup of black coffee or herbal tea
Pear, a glass of soy milk
Chicken soup with noodles, 6 whole grain crackers, 1 medium apple
Apple and carbonated water with lemon
226 grams of turkey meat, garnish of boiled beans, carrot, raw kale, a glass of wine
A bowl of oatmeal with a glass of low-fat milk, whole grain bread with a soup spoon of peanut butter, a cup of black coffee or herbal tea
A tangerine and a bowl of grapes
Whole grain tortilla with lettuce, a slice of tomato, a slice of avocado
Low-fat curd, slices of fresh pineapple
Lasagna with whole grain sheets, salad of tomatoes and onion, a glass of low-fat milk
Whole grain slice of bread and a soup spoon of maple syrup, poached eggs, turkey fillet, glass of orange juice, a cup of black coffee or herbal tea
A vegetable burger with whole grain bread and beans, a glass of low-fat milk
An apple with whole grain tortilla and two soup spoons of hummus
Baked trout, green beans, garden salad, carbonated water with lemon
A bowl of oatmeal with low-fat milk, a banana, 1 boiled egg, a cup of black coffee or herbal tea
Whole grain pasta with tomato sauce, tomato salad
Yoghurt with one soup spoon of honey, berries, 1 soup spoon of almond flakes
140 grams of chicken fillet, salad of tomatoes, onion and asparagus, a glass of wine or carbonated water with lemon
A bowl of oatmeal with berries, 1 soup spoon of almond flakes, 2 slices of turkey bacon, a glass of low-fat milk
170 grams of chicken breasts, 1 baked sweet potato, whole grain bread
Roses of broccoli, slices of carrots, pear, two soup spoons of vegetable dip
85 grams of salmon, big grain beans, cabbage salad, carbonated water with lemon