Do you dream of a better figure? Do you want to lose a few extra kilos? Do you care about a better frame of mind, increased self-confidence, a reflection in the mirror you always dreamed of? You can achieve it if you want. You just need to realize that this is an extremely labor-intensive, demanding stage, and for that you need a lot of time.
We often gain kilograms over the years, so we are not able to lose them in a month or two. Diet – what to eat to lose weight? Activity – what to do to make it a part of our life? The basis is moderation, reason and consistency. If we add the right approach to this – we have a guaranteed success. Today, we will stay on the topic of the diet, which accounts for nearly 75% of our success when it comes to a beautiful look. What to eat, how to do it, what to combine … All this in the below article.
Creating the right menu is not an easy task, especially when you want to achieve the desired effect, but not necessarily getting rid of your favorite additions. On reduction the basic task is to reduce carbohydrates, and increase the amount of protein and fat, but the healthy one. If we focus on the right proportions, we can quickly see satisfying results.
The basic elements of a reduction diet should certainly be:
- Meat, dairy products, other products rich in protein
Protein is a key element to facilitate weight loss. It takes a long time to digest them, it increases thermogenesis, increasing the energy expenditure of the body, it needs more calories to consume. By introducing more protein in your diet, you can eat up to 400 calories less. It’s worth remembering about lean meat, fish, eggs, and cottage cheese.
- Legume seeds
It’s worth introducing them into the diet, because there we can find a connection between other proteins and fiber, which have a positive effect on weight loss. So what’s worth using is: beans, lentils, peas and chickpeas.
Vegetables are extremely valuable in the diet, because they have a lot of vitamins, minerals and antioxidants. What is particularly important, they have low calories, because they consist mainly of water and fiber. On a reduction diet it’s worth paying particular attention to: artichokes, beetroot, green peas, carrots, broccoli, brussel sprouts, cabbage, cauliflower, and celery.
The fruits are very healthy, but also caloric, so you have to introduce them in limited quantities. Not all fruits are ideal for reduction, but blueberry, cranberry, cherries, raspberries, blackberries and strawberries are excellent. The perfect fruit is also grapefruit, which increases the feeling of satiety and has a positive effect on insulin sensitivity.
- Healthy fats
Although it seems that fats in the diet will not work, the valuable and healthy ones are very important. Too little fat causes a constant feeling of hunger. In the case of simple carbs, they turn into adipose tissue and cause weight gain. This healthy fat as a result of metabolism does not turn into fat tissue, but allows you to draw energy from it. It’s therefore necessary to have olive oil, but also flaxseed oil, butter, nuts, seeds, avocados, and fatty fish.
- Coconut oil
Coconut oil in weight loss is extremely important, because it contains medium-chain fatty acids, thanks to which we gain a longer feeling of satiety. What’s more, it accelerates energy consumption.
- Apple vinegar
Apple vinegar used in the diet reduces blood sugar spikes after meals. What’s more, it improves insulin sensitivity.
- Chilli peppers
These peppers have capsaicin, which is responsible for the spicy taste. Thanks to it, the appetite is reduced as well as the metabolism is accelerated.
- Chia seeds
It’s an excellent supplement with a high fiber content, thanks to which we gain a product that definitely increases the period of satiety.
- Vegetable soups
Vegetable soups are valuable because they are even more filling than vegetables. For this they are low calorie and warming.
When does the diet start to work? In fact, the first effects can be seen after a month of use. At the beginning, the water starts to come down from us and you will notice the disappearing weight quickly. However, if it’s to start to lose body fat, then its longer use time should be expected. And of course, when we get the desired weight, we should not go back to old habits, but learn to use a properly balanced diet that will simply become our every day diet, not only when excess weight needs to be lost. The basis is definitely a diet without sugar, because as it’s known, it does not work positively on anyone.
And how does the diet affect your well-being? Very often in the first weeks it’s extremely difficult, because the body gets a shock, which is difficult for it to deal with. Instead of sweet, carbonated beverages, we have water, instead of fast food, balanced meals. If we survive the first two weeks, then it’s definitely easier, until the moment comes when we realize that the diet has a positive effect on our well-being, our energy, approach to life and our appearance. And at this moment the green light turns on in our head – that we want more.