If you really want to get rid of extra pounds, you need to change your eating habits. This is the only effective method. Important, so that you do not go back to old habits after finishing the diet. Otherwise you will lose weight again soon.
Include all family members in a new way of eating. When shopping, choose only low-fat foods and use them only to cook your meals. You do not have to run two kitchens then and you are not tempted to eat fatty dishes. Find out about the nutritional value of the products, so you know, which one should you choose, and which must be avoided.
The rules, which you must remember:
Eat fish at least twice a week. Forget frying in fat. Only eat fish and meat when cooked (np. in jelly), baked in foil or a special foil sleeve, stewed without frying, grilled or grilled.
Choose poultry and lean meat. Veal is the best, beef, lamb, only pork loin and sirloin, from poultry – chickens and turkeys. Always remove the skin from poultry. Trim the pieces of fat out of the meat. Do not buy ready-made minced meat in the store (it's greasy).
Only eat white cheese lean. Completely exclude cream from your diet, gray topione, yellow, mold – they are high in calories and provide a lot of cholesterol.
Milk, yoghurt, drink kefir only skimmed (or fat content 0,5 proc.). Don't worry about calcium, because milk – whether, how much fat does it contain – it is just as rich in this element.
Do not use condensed milk or coffee whiteners – to let go of calories.
Do not eat ready-made patties, dumplings with meat.
Limit fats to 2 teaspoons a day. It's best to use them as an oil (soybean, sunflower or corn) only raw, in the form of an addition to salads, salads, while olive and rapeseed oil for frying and stewing,
Only buy meats that are lean (np. ham, loin). Remember to cut off any pieces of fat. Do not eat minced meats (sausages, salami, thin sausages).
Avoid salty foods, cook with a little salt, do not add salt to the dishes on the plate – it's best not to put the salt shaker on the table at all.
Try not to spread any bread spreads.
remember, that eggs contain a lot of cholesterol. So eat no more than two a week.
Add as little fat as possible to the food you are preparing. Don't use lard, lard or bacon.
Eliminate sugar or use it only as a spice (teaspoon a day), it does not contain any values apart from calories (proteins, vitamins, mineral salts).
Say goodbye to sweets – they are high in calories, often contain large amounts of fat (np. cookies, chocolate, candy bars, ice cream).
Vegetables – are the best products for people on a slimming diet. They are low in calories, and due to their large volume, they quickly fill the stomach and give a feeling of fullness. They also contain a lot of vitamins (especially beta-carotene, i.e. provitamins A., and vitamin C.) and fiber. You can eat raw or cooked vegetables with any meal (about half a kilo a day in total),
Alcohol provides a lot of calories, (one gram of it 7 kcal). So it has no place in your diet.
The fruit is very healthy, provide vitamins, mineral salts, fiber, but – Caution – contain a lot of sugar. Eat lots of them, but don't overdo it (especially with bananas, blueberries, raspberries).