Anna Ostriy, author of the book “Simple and Easy Recipes of the Former Fatty”, lost 35 kg in three years and has been maintaining optimal weight for 18 years without exhausting herself with prohibitions and restrictions. How does she do it?
First rule: if you want to lose weight and consolidate the result, you have to learn how to cook. Semi-finished products, ready meals, sausages and smoked meats of industrial production are poorly balanced in terms of the ratio of proteins, fats and carbohydrates, they contain a lot of sugar and salt, as well as additives and preservatives that slow down the metabolism, leading to slagging of the body.
The second rule: to lose weight, you need to eat. Exactly! You can’t starve to stay fit. Deprivation and restrictions invariably lead to breakdowns. It is important for the body to get enough nutrients and calories.
However, the limit of 1400-1800 kcal per day cannot be exceeded. The exact amount is calculated individually, based on the specific parameters of a person and lifestyle. In addition, you need to follow 8 more key rules based on the complementarity of nutrients.
Nutritionists agree that a full breakfast helps prevent weight gain. That which is eaten before noon gives energy and is completely burned. Eat whole grains (cereals, granola, multigrain bread), nuts and dried fruits, dairy products, fruits and berries in the morning. Make a smoothie. This will be a great start to a new day.
To the rhythm of the waltz
Eat one-two-three counts. According to experts, the habit of eating three times a day is ideal. It allows you to avoid severe hunger and, as a result, overeating, leading to excess weight.
Don’t be afraid to change your diet. You can have lunch either at noon or at two in the afternoon. And have dinner – both at seven in the evening and at ten if you stay up late. The main thing is not to miss a single meal.
Each meal should include raw vegetables, grains (including durum wheat pasta or whole grain breads), cooked green vegetables (green beans, spinach, asparagus, kale, broccoli). These foods improve digestion and help keep weight in check.
Don’t give up complex carbohydrates
In the wake of the popularity of protein diets, many are crossing out carbohydrates from the diet, including fruits. Of course, it is better to refuse simple sugars (sweets and pastries). Complex carbohydrates, on the other hand, provide energy in moderation. It is wiser not to remove them at all, otherwise the body will begin to feed on the proteins contained in the muscles. So once a day, boldly eat rice, bulgur, buckwheat, legumes or fruits.
Fat is your friend
There is no big trouble in fatty foods. So, 9% of cottage cheese is absorbed better than its fat-free counterpart. Olive oil contains unsaturated acids necessary for the body, and butter allows you to replenish the deficiency of vitamins D and E.
Proteins are the basis
It is ideal to eat at least 70-100 grams of meat, fish, eggs, dairy products at each meal. They are sources of protein. First, protein provides a long-lasting feeling of fullness, which helps control appetite. Second, when consumed with carbohydrates, it slows down digestion by regulating blood sugar and insulin levels. Finally, protein is the building block of muscle. If you exercise, it increases the amount of muscle mass, and with it, the number of calories you burn per day.
As much water as you like
Drinking 2 liters of water a day helps your body flush out toxins. It is even better to drink decoctions of lingonberry leaves, thyme, lavender or chicory.
If you add 1-2 teaspoons of unclarified apple cider vinegar, celery or mint (lemon balm) infusion to a glass of water, you get a drink that activates fat burning processes. And tea with the addition of star anise or anise eliminates bloating.
It improves metabolism and prevents fat accumulation. Making vegetable broth is very simple. Chop and pour cold water over a carrot, a leek stalk, a beet, two celery stalks, a tomato, and a clove of garlic. Add thyme and parsley sprigs, bay leaves and simmer after simmer until vegetables are tender. Can be drunk for lunch or dinner.