For effective weight loss, it is necessary to reduce the calorie content of the diet. In combination with regular physical activity, this will give the result: the extra pounds will gradually begin to go away. Review your menu, you will probably have to exclude or limit many products to a minimum: sweet, floury, fatty. Let's find out which foods to completely eliminate from the diet for the period of the diet and which to leave, reducing the number on the menu.
Sugar is the main enemy of weight loss
Sugar is the first product on the list that is restricted during weight loss.
Giving up the granulated sugar with which you sweeten tea, or adding it to homemade desserts, will not be enough. You can designate an impressive list of foods that are very high in sugar and these should also be avoided. Packaged sodas and juices, breakfast cereals, instant oatmeal, candy.
Those with a sweet tooth will surely have a hard time. You will have to fight the habit of constantly chewing sweets. Try replacing sugar with honey - it's a natural sweetener that won't harm your figure. There are also artificial sweeteners. But before adding one to your diet, it doesn't hurt 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 now! Choose those with a low amount of fat.
It would seem that there is nothing easier - start buying 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, replacing it with carbohydrates. So even low-fat foods are 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 dietary 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 curds (including low-calorie ones). It's great if you spend time making homemade fermented milk products - tasty and healthy.
Fatty meats
Diet food is not as "boring" as you think. The low calorie menu will include many foods you have previously eaten, including meat. This is a source of protein needed by the body! And to lose weight, you don't need to switch to a vegetarian lifestyle.
Choose lean meats: chicken, rabbit, turkey, veal. Pay attention to which parts of the carcass you use to cook hot dishes. Take the breasts, they are even less fat. Avoid fatty pork. Or at least don't fry it in oil when you make dinner - the calorie content goes up.
Salty food
A large amount of salt consumed retains fluids in the body, which definitely do not contribute to weight loss.
But you can't completely exclude salt from the diet! Continue adding salt to dishes, but only in smaller quantities. Refuse products made from smoked meat, sausages and sausages - they have a lot of salt (in addition, they are 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 it contains is spilled!
Bakery products
Premium flour baked goods and weight loss are incompatible things! Butter sandwiches, donuts, cakes, white bread - all of this is delicious, but very high in calories. The composition of baked goods, as a rule, contains wheat flour, yeast, sugar, the enemies of any diet.
Are you unable to eliminate bread from your diet? So at least replace the white with rye or one made from whole wheat 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. But be sure to check 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 interrupt the diet, do not eat more than 25-30 g of nuts per day. Such an amount 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 spread butter even 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. But this only if the product is made with "real" milk, and not with vegetable fats and reconstituted milk powder, as some manufacturers do! And no matter how useful natural butter is, check the amount of its consumption: it does not matter if you are on a diet 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 fruits and vegetables? No. Make sure you include them in your diet!
But be careful what kind of fruit you put on the menu. Some fruits are high in calories 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 "slow" weight loss much, but it will eat them less than other fruits.
And forget the canned fruit! That sweet sauce with flavors, sweeteners and dyes, 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 fruit - their calorie content is much higher than fresh fruit. For example: grapes contain 40-70 kcal / 100g and the caloric content of raisins is much higher - more than 250 kcal / 100g Dried fruit is useful, but eat more than 30g per day if you are on a diet it is not recommended.