For effective weight loss, you need to reduce the caloric content of the diet. With regular physical activity, it will give results - the extra pounds will gradually start to disappear. Review your menu, you will probably have to exclude or minimize many products - sweet, floury, fatty. Let's find out which foods to completely eliminate from the diet for the period of the diet and which to skip, which will reduce their number on the menu.
Sugar is the main enemy of weight loss
Sugar is the first product on the list that is limited in weight loss.
Just giving up granulated sugar, which you enjoy with tea, or adding to homemade cakes, will not be enough. You can schedule an impressive list of sugary foods - and this should also be avoided. Soda and packaged juices, breakfast cereals, instant oatmeal, confectionery.
Those who have a sweet tooth will definitely find it difficult. You will have to fight the habit of constantly chewing sweets. Try replacing sugar with honey - this is a natural sweetener that will not hurt your figure. There are also artificial sweeteners. But before you add one of them to your diet, it has nothing to do with consulting a dietitian - not all products are safe, there are contraindications.
Fatty dairy products
Milk, yogurt, cottage cheese, kefir are the products that are present in many balanced diets. They help to normalize 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 seems like nothing is easy - start buying skim milk and kefir. But no. Low-fat dairy products have a high sugar content - fat (and with it a significant portion of nutrients) is "avoided" by producers and replaced by carbohydrates. So low fat foods are also not suitable for dieting! Choose milk and kefir 1-1, 5% fat - the best option. Curd fat suitable for the diet 5-10%, yogurt 1, 5-2, 5%.
Pay attention to the quality of purchased dairy products. With milk, cottage cheese and kefir everything is simple - a very small list of raw materials used. But manufacturers often add lots of sugar to yogurt and dessert cottage cheese (including low-calorie). It is very good if you spend time preparing homemade fermented dairy products - tasty and healthy.
Fatty meat
Dietary foods are not as "boring" as you might think. The low-calorie menu includes many foods that you have eaten before, including meat. It is a source of protein needed for the body!
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 are also less fat. Avoid fatty pork. Or even do not fry in oil when preparing dinner - the caloric content becomes higher.
Salty foods
Consuming large amounts of salt retains fluid in the body, which does not really help in weight loss.
But you can not completely exclude salt from the diet! Continue to add salt to dishes, but only in small amounts. Avoid smoked meats, sausages and sausages - they have a lot of salt (besides, they are high in calories). It makes no sense to replace salt with soy sauce, as many do (for example, to make salads) - the amount of salt in it goes up!
Baking products
Premium flour and weight loss baking products are incompatible! Butter cookies, donuts, pies, white bread - all this is delicious, but very caloric. The composition of baked goods usually contains wheat flour, yeast, sugar - the enemies of any diet.
Can not remove bread from the ration? Then at least replace it with white rye or whole grain flour. Better yet, bake your own unleavened bread.
Nuts as a diet food
Nuts are often included in the diet as a snack. It is a healthy product with vegetable fats and vitamins. But 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, almonds - about 580 kcal / 100 g, nuts and walnuts - about 650 kcal / 100 g.
In order not to break the diet, eat no more than 25-30 grams of nuts a day. Such a number of them will not hurt the figure - hearty, tasty, healthy food.
Butter
100 g of butter contains more than 700 kcal. High-calorie product. And if you also put butter on white bread, you can forget about 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 fats and milk powder, as some manufacturers do! And no matter how useful natural butter is, control the amount you consume it - it does not matter if you are on a diet or not.
Reduce the amount of butter in the daily ration to 20-25 g and it is recommended to eat this "portion" in the morning.
Sweet fruits
Is It Possible To Lose Weight Without Fresh Fruits And Vegetables? No. Be sure to include them in your diet!
But pay attention to what kind of fruit you include in 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, does not greatly "slow down" weight loss, but they eat less than other fruits.
And forget about canned fruit! This sweet sauce with flavors, sweeteners and dyes in which the fruit is "marinated" is definitely not 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 in fresh fruit. For example: Grapes contain 40-70 kcal / 100 g, while the caloric content of raisins is much higher - more than 250 kcal / 100 g. Dried is useful, but eat more than 30 g per day if you are on a diet. Not recommended.