To lose weight effectively, you need to reduce the caloric content of the diet. Along with regular physical activity, this will work - the extra pounds will gradually begin to go away. Take a look at your menu, you will probably have to exclude or limit many products - sweet, floury, fatty. Let's understand which foods should be completely removed from the diet during the diet and which ones to leave out by reducing the number on the menu.
Sugar is the main enemy of weight loss
Sugar is the first product on the list to be restricted during weight loss.
It is not enough to give up granulated sugar, which you sweeten tea or add to homemade cakes. You can set an effective list of foods that are very high in sugar, and they should be avoided. Soda and packaged juices, breakfast cereals, instant oatmeal, confectionery.
Those who have sweet teeth will definitely have a hard time. You will have to constantly fight the habit of chewing sweets. Try to replace 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 does not hurt to consult a dietitian - not all products are safe, there are contraindications.
Fatty dairy products
Milk, yogurt, cottage cheese, kefir are many products in a balanced diet. They help normalize the gastrointestinal tract, which is very important if you decide to lose weight. But not all dairy products are right for you now! Choose low-fat ones.
There seems to be nothing easier - start buying skim milk and kefir. But no. Non-fat dairy products have a high sugar content - fat (and with it a significant part of the useful substances) is "extracted" by manufacturers, replacing it with carbohydrates. Thus, low-fat foods are also not suitable for the diet! Choose milk and kefir with 1-1, 5% fat - is the best choice. The fat content of cottage cheese, which is suitable for the diet, is 5-10%, 1, 5-2, 5% in yogurt.
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 would be great if you could take the time to make homemade fermented milk products - tasty and healthy.
Oily meats
Diet food is not as "boring" as you might think. The low-calorie menu will include many foods you have eaten before, including meat. This is a source of protein that the body needs! To lose weight, you do not need to switch to a vegetarian lifestyle.
Choose lean meats - chicken, rabbit, turkey, veal. Pay attention to what parts of the carcass you use to prepare hot meals. Take the breasts, they are less fat. Avoid fatty pork. Or at least don't fry it in oil when cooking dinner - it's high in calories.
Salty food
Consuming large amounts of salt retains fluid in the body, and this does not necessarily help to lose weight.
But you can't completely eliminate salt from your diet! Continue to add salt to meals, but in smaller amounts. Avoid smoked meats, sausages and sausages - they contain a lot of salt (in addition, they are high in calories). There is no point in replacing salt with soy sauce, as many do (for example, for salad dressings) - the amount of salt in it is round!
Bakery products
Premium flour products and things that are not suitable for weight loss! Fatty breads, donuts, pies, white bread - all this is delicious, but very high in calories. The composition of bakery products, as a rule, includes wheat flour, yeast, sugar - the enemies of any diet.
Can't get bread out of your diet? Then replace it with at least one made of rye or whole grain flour. Better yet, bake your unleavened bread yourself.
Nuts as a dietary snack
Hazelnuts are often included in the diet as a snack. It is a healthy product that contains vegetable oils and vitamins. But be sure to control the amount of nuts you eat, because most 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.
Eat more than 25-30 g of nuts a day to avoid breaking the diet. Such a quantity of them will not hurt the figure - a satisfying, tasty, healthy snack.
butter
100 g of butter contains more than 700 kcal. High calorie product. And if you put 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. But this is only if the product is made from "real" milk, and not from vegetable oils and reconstituted milk powder, as some manufacturers do! No matter how healthy natural butter is, control how much you consume - it doesn't matter if you're on a diet or not.
Reduce the amount of butter in your daily diet to 20-25 grams. And it is recommended to eat this "portion" for breakfast.
sweet fruits
Is it possible to lose weight without fresh fruits and vegetables? No. Make sure you include them in your diet!
But pay attention to what fruits you include in the menu. Some fruits are high in calories due to their high sugar content. These include bananas, grapes, dates, mangoes, avocados. Their presence in the diet, of course, will not "slow down" weight loss much, but eat less than other fruits.
And forget the canned fruit! The sweet sauce, in which the fruits are "marinated" flavors, sweeteners and dyes, is not necessarily suitable for the 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 fresh fruits. For example, grapes contain 40-70 kcal / 100 g, and the caloric content of raisins is higher - more than 250 kcal / 100 g of dried fruit is useful, but if you are on a diet, it is not recommended to eat more than 30 g per day.