The words diet, menu are mostly associated with drastic rules, with numerous sacrifices, eating tasteless dishes and washing them down with still water. Many will add to this hard training, which discourages them from taking up the fight for a better figure, but also for fitness.
Menu on a diet – the most important rules
Before you start losing weight, you should specify your own goals. It is necessary to measure BMI, or body mass index, because you need to know what your starting weight is and what index you plan to reach. Diet and menu are of course important topics when it comes to weight loss, but there are a few equally important rules thanks to which weight loss will not be torture, but an effective pleasure:
- It is important to eat regularly, you should eat approx. five meals a day.
- The diet and menu should contain low-fat dairy products.
- During the season, you should eat as many vegetables and fruits as possible, while in winter, the menu should include frozen fruit and vegetables.
- Movement is very important, about 30 minutes of spontaneous physical exercise is required per day.
- The diet should include lean meat, for example chicken or turkey.
- A healthy diet also includes fish.
- It is worth limiting white bread and replacing it with wholemeal and wholemeal bread.
- Fruit and vegetables must be a regular part of the diet, because they are not only a source of fiber, but also vitamins.
- Regular meal times are also important.
- It is very important to give up sweets.
- Do not snack between meals.
- Hydration is very important in the diet. The diet and menu must include still mineral water, fresh fruit juices and vegetable juices.
An effective diet is primarily vegetables and fruits, if possible, they should be included in every meal. Nutritionists agree that flaxseed has a beneficial effect on our digestive system, drunk half an hour before a meal guarantees a large dose of fiber. Flaxseed can also be a snack because it gives a feeling of satiety.
Diet, slimming menu should not be a starvation diet, you should eat, but in smaller quantities. Among people who are losing weight, there is the handful rule, which recommends putting two handfuls of vegetables, one handful of carbohydrates and a handful of protein on the plate.
Menu on a diet – recommended products
What products should be included in a well-balanced diet? Of course, these must be healthy products, e.g.:
- oatmeal
- millet groats,
- Buckwheat
- whole wheat pasta,
- spelt pasta,
- brown rice,
- rye flour,
- spelt flour,
- corn flour,
- black beans,
- lentil
- natural honey,
- cinnamon
- ground turmeric, fresh,
- garlic
- Herbs
- paprika
- olive oil,
- rapeseed oil,
- Nuts
- Almonds
- raisins
- linseed
- sunflower, pumpkin, sesame seeds,
- milk thistle,
- goji berries,
- spinach
- carrot
- sweet potatoes,
- Parsley
- Beets
- green olives,
- pickled cucumbers,
- Apples
- kiwi
- Citrus.
Healthy products are very important in weight loss, but also systematics. In winter, it is worth including dietary supplements, preparations containing a full set of vitamins and minerals.