Mission - To Lose Weight For The New Year (diet Without Harm To Health)

Getting prettier and more sophisticated for the winter holidays than a big goal for the next couple of months?

Getting prettier and more sophisticated for the winter holidays than a big goal for the next couple of months? She is pursued for various reasons: someone wants to wear a delightful new tight-fitting dress, others dream of starting the next year in an improved body, still others finally do what they did not have time for summer. But the difficulties and peculiarities of the diet will be common for everyone. This, as well as how not to harm health during a diet, will be discussed in the article.

 

Pitfalls of winter diets

In winter, the body experiences a lack of vitamins and minerals, and often tries to compensate for it by increased food intake. In part, increased appetite is also due to high energy costs due to the need to keep warm. It is also important that due to cloudy cold weather, a depressive state can develop, which most people also try to “seize”. These are the main reasons for weight gain in the autumn-winter months. To deal with them, you need:

Drink more liquid. Add spices to your diet. Spices are appropriate not only in stews or meat dishes, but also in drinks, soups, vegetable salads. Eat affordable healthy foods - apples, bananas, citrus fruits, beets, carrots, pumpkins, turnips. "Inflated" and out of nowhere imported tomatoes and cucumbers will not bring any benefit. Moreover, greenhouse vegetables are often injected with growth hormones. Reduce carbohydrates in the diet and increase the proportion of proteins. These include meat, fish, eggs, dairy products, legumes, nuts, and grains.

 

Allow yourself sweets, but choose those that contain dried fruits, dark chocolate, jelly, nuts, nougat, mousses. But creams, milk chocolate, caramel and condensed milk should be abandoned. Don't skip breakfast. In the cold season, this is especially important, since eating before going out will save you from spending on snacks and hot sugary drinks. Take vitamins in a complex. This will relieve the body of the need to fish out the required substances from food that is not rich in them. Half an hour before breakfast, drink a glass of warm water, you can with a teaspoon of honey. This will start the work of the stomach and intestines, speed up the metabolism. Eat less fried, more boiled, baked or steamed.

Recommendations for proper nutrition in the cold months of the year

 

It is better that the meals are five times a day, but the volumes of food taken are different. They can be conditionally divided into the following percentage of calories consumed:

breakfast - 35%; second breakfast - 10%; lunch - 25%; afternoon snack - 10%; dinner - 20%.

At the same time, it is better to consume complex carbohydrates and protein at the first meal; on the second - simple carbohydrates, protein, fats are allowed; at lunch, you can have any products, except for harmful ones (chips, crackers, confectionery with cream or butter); afternoon tea and dinner are proteins, complex carbohydrates and fiber (leafy vegetables). Fruits and vegetables are allowed at any meal, except for the main breakfast, since during this period they can irritate the intestines and lead to flatulence.

This way of distributing calories per day will help to speed up the metabolism, and at the same time not turn into a ruminant animal that constantly eats something. The mistake is five meals a day with equal volumes of food at each meal - it leads to a constant feeling of hunger in a person.

Approximate menu

 

A diet for weight loss should always be built on a calorie deficit and the correct distribution of food types throughout the day (as already mentioned above). But in cold weather, a lack of energy can turn into hypothermia, so you should act slowly, without radicalism. It will still work out to lose weight, but you should not wait for instantly melting centimeters at the waist.

Consider the fact: when a person loses kilograms very quickly, the body perceives this as stress, and after the end of the diet, it tries to return to the amount of fat deposits that it “remembered” as the norm. And the progressive care of excess volumes will not lead to subsequent rapid weight gain. The allowable number of calories per day for an adult woman at work not associated with heavy physical labor is 2000-2200 kcal, a man should add 400-500 kcal to the indicated value.

In order to lose weight and at the same time not create grounds for the onset of a hungry faint, in the autumn-winter months you need to adhere to approximately the following diet.

 

Breakfast: 

150 g of oatmeal in milk with honey (complex carbohydrates, proteins, glucose) - 134 kcal, 2 hard-boiled chicken eggs (protein, fats, vitamins) - 172 kcal, 2 whole grain toasts with berry jam (complex carbohydrates, vitamins, glucose ) - 200 kcal, linden tea without additives (vitamin support, immunity stimulation, warm liquid) - 5 kcal.

As a result, 511 kcal.

Lunch:

50 g of granular cottage cheese - 50 kcal, banana - 95 kcal.

As a result - 195 kcal.

Dinner:

100 g buckwheat with mushrooms (complex carbohydrates and protein) - 100 kcal, 100 g chicken meat stewed with vegetables (protein, fiber, vitamins) - 40 kcal, 100 g beetroot salad with vegetable oil and nuts (fiber, vitamins, fats) - 200 kcal.

As a result - 340 kcal.

 

Afternoon snack:

homemade yogurt with pieces of fruit (protein, vitamins, fats, beneficial bacteria) - 70 kcal, apple - 50 kcal, 50 g of candied pineapple - 50 kcal.

As a result - 170 kcal.

Dinner:

80 g salmon steak with herbs (protein, omega-3) - 100 kcal, 100 g baked spicy potatoes (carbohydrates) - 87 kcal, 100 g cabbage salad with carrots (vitamins, fiber) - 50 kcal, 2 dried figs - 51 kcal .

As a result - 288 kcal.

The above daily diet is rich in vitamins, proteins and carbohydrates, contains fats and foods that help digestion, and in total it is only 1504 kcal. A deficit of 500-600 kcal per day will give the effect of losing weight about 2.5 kg per month, which is minus 5 kg before the New Year. If you add 2-3 classes in your favorite sport, then you can throw off twice as much, but then on training days it is worth increasing the amount of protein consumed.

Be beautiful and healthy!