How to eat to not get fat tips. How to eat to not get fat

We want to afford everything: buns, cakes, sweets, and pancakes with condensed milk. But how then not to gain weight? After all, all our favorite delicacies are easily digestible carbohydrates, which quickly penetrate into our body and turn into fat or excess weight. So how to stay slim and what you need to eat to not get fat? We have the answer to this question.

Firstly, there should be no restrictions regarding food consumption.

You can eat absolutely EVERYTHING  you wish.

  I eat everything, but I gain weight. Why?

Because do not watch portions, eat late in the evening. Of course, I want to come home after a hard day’s work, fall on the sofa and get away from all the problems, grabbing a bucket of ice cream and a spoon. But this will not work.

How then is it right?

The most correct decision will be the consumption of all our harmful delicacies in the morning. In the morning with tea, you can, without any fear for the figure, allow yourself a piece of cake or a favorite cookie. But for dinner, it is better to limit the baked fish with vegetable salad, chicken breast or boiled eggs. And then nothing will threaten your figure. That is how you need to eat to lose weight, maintain shape and not be afraid to get better.

How many times a day and how to eat, so as not to get fat?

The optimal number of meals - 5. This breakfast, snack, lunch, afternoon tea and dinner. Turning to five meals a day, hunger will stop you constantly reminding of yourself, and you can forget about the constant rumbling in your stomach. Recall that in the morning we can afford any delicacies, and after lunch we will have to follow our diet.

When should be the last meal?

There are no eat up to six. Forget it! If you go to bed at 12, then in 6 hours your body will simply go crazy, if you leave it without any food. The last meal should be done 3-4 hours before bedtime, that is, if you go to bed at 10, then you really should have done dinner at 6-7 hours, and if at 11, then you will have dinner at 8 just right.

Let's sum up our question “how to eat right so as not to get fat.”

1. You can eat everything
  2. Junk food you can afford for breakfast
  3. We introduce five meals
  4. We eat in small portions
5. The last meal should be 3-4 hours before bedtime.

The problem of excess weight from year to year is becoming more acute. The reasons for this are many - overeating, wrong food choices, passive, the habit of seizing trouble with sweets, etc. To understand how to eat and not get fat, help nutritionists.

What kind of food is getting fat?

Most people know that the main factor causing fat is the inordinate consumption of sweets and flour products. However, one of the main causes of excess weight among many people - fast food. This food is affordable and very often not perceived by people as serious food. Meanwhile, the entire fast food extremely calories - a hamburger, french fries and a glass of lemonade can almost cover the daily energy need of a person.

The second reason why both women and men get fat fast food is a bad combination of fats and simple carbohydrates. It is from fatty carbohydrate food process fat deposition increases dramatically, and get rid of the gained excess weight is very difficult due to the fact that fast food is addictive and people eat it almost daily.

A bad combination of fats and carbohydrates is found not only in fast food, but also in many favorite dishes of various national cuisines. In the old days, people spent a lot of calories on hard physical work, but today they mostly work in the office, and at home they use household appliances.

How to eat so as not to get fat?

In order not to get fat, you need to eat properly. First of all, eliminate all excess fat: sausages, which are 40% fat, pork and other fatty meats. Food is best not to fry, and cook, bake or simmer, because in the process of frying, it is very saturated with oil. Give up on simple carbohydrates: sugar, baking, sweets, lemonade. Porridge, grain bread, pasta from durum flour are complex carbohydrates, you can eat them, but best of all - in the morning and, of course, without oils and other fats.

To eat a lot and not get fat, choose low-calorie foods. Green vegetables, leafy salads, citrus fruits, pineapple, low-fat kefir and cottage cheese, chicken breast, seafood - these foods contain few calories and can be eaten in rather large quantities.

If you want to know how much to eat, so as not to get fat, count your daily intake. For example, you can use the formula of Mifflin-San Geor: multiply the weight in kilograms by 10, add height in centimeters, multiplied by 6.25, subtract the age from the sum multiplied by 5 and subtract 161. Multiply the resulting number by your coefficient and you will receive a daily calorie intake.

It seems to you that in order to lose weight, you need to completely give up food? Fortunately, it is not! Read this article and you will find out from what food do not get fat. This will help you to create your menu so that you do not worry about the figure.

Many of us girls, since childhood, have noticed this pattern: if the food is healthy, then it is terribly tasteless, yet tasty foods and dishes do not do any good and can even harm, say, teeth or stomach.

Is it really, you can still argue. Do you think that in terms of harm to a figure, such a rule works almost without fail? Say, bakery, sweet chocolate, delicious fried potatoes are very tasty, but the volumes of the figure after these products are increasing before our eyes. In order to stay in shape, you need to be content with only the most bland and unappetizing: it is impossible to eat this kind of food, it is so unappetizing! Let's see if this really is. Find out from which products do not recover and whether it is possible to eat them in unlimited quantities.

How to understand, from what food do not get fat?

Every person who has problems with excess weight would like to know what food they do not get fat. People with increased appetite probably count on the fact that such foods can be eaten without restriction.

In fact, under no circumstances you can not get fat, perhaps, only from water. Any foods have calories, the excess of which can cause the formation of fat deposits. Most diets, for example, or, are based on a decrease in the diet of high-calorie foods. In other words, if you eat a kilo of chocolate or a ton of leaf salad, the result will be the same: you will get better.

However, there is hardly a person who will consume 1000 kilograms of green lettuce per day, right? Therefore, for food that does not get fat, we will take the most low-calorie foods eaten within reasonable limits.

What kind of food does not get fat: a list of the most low-calorie foods

For food, from which they do not get fat, first of all it is necessary to include products of plant origin, which contain a lot of fiber. The calorie content of the product will be the lower, the more it contains dietary fiber. The fact is that fiber slows down the absorption of carbohydrates and fats. This is certainly about products such as fruits and vegetables. They should always be in the diet of those who want to know.

Low-calorie vegetables are:

• cucumbers;

• asparagus;

• radish;

• tomatoes;

• cabbage (any, from white to broccoli);

• celery;

• spinach;

• zucchini.

Fruits can also be attributed to food, from which they do not get fat. Everyone knows about the calorie content of grapes and bananas, but watermelons, grapefruits, apples, persimmon, oranges do not contribute to weight gain. Useful for shapes and berries, for example, lingonberry, cherry, blackberry, strawberry.

  What kind of food of animal origin does not get fat

Considering that in order to lose weight, you need to completely abandon animal food, it is not necessary. Of course, fried pork with mayonnaise will not benefit the figure. But rabbit meat, white chicken meat, lean beef and turkey just do not harm those who want to lose weight. The main thing is to cook meat dishes in a special way: do not fry, but bake or steam cook.

By the way, the so-called offal (this is liver, kidney, heart, tongue) will successfully replace meat in the diet: they are low-calorie and tasty.

Don't forget about low-fat dairy products. For example, low-fat cottage cheese perfectly satisfies hunger, saturates the body with calcium and protein and does not harm the figure at all. Natural (no additives) yogurt improves digestion and also does not affect weight at all.

It is best to supplement the vegetable food in the diet with fish and seafood. These are unique products, to recover from which is very difficult. Japanese people who eat a lot of seafood are rarely obese. Perch, crabs, carp, flounder, pollock, halibut, pike perch, squid and shrimp - these products can be listed for a very long time. But the fact remains: fish and seafood are low in calories and very useful!

The safest sweets

But what about the sweet tooth? Are there sweets that you cannot recover from? Unfortunately, even diabetic desserts can not guarantee you the immutability of your weight. However, there are sweets in which the least calories. This is marshmallow, marshmallow and marmalade. Allow yourself to eat a small portion of these products before dinner can be without remorse.

Do not forget that almost any food eaten late in the evening, can be deposited in the form of fat. The fact is that our body does not have time to expend energy for the night, which comes from food. So not only what we eat and how much we eat, but also when we eat plays a big role.

Summarizing, we can say that they do not get fat from eating, which:

• low calorie;
• cooked in a certain way (without adding fat);
• eaten at the “right time”.

The word "diet" often causes not particularly pleasant associations in the head. These are deprivations, restrictions and refusal of gastronomic pleasures that make life more fun.

However, this is just a common misconception that a diet cannot be wholesome and at the same time tasty. It is necessary to refuse only fried, flour, salty and fat. There remains a large number of products from which you can cook interesting and original dishes. And they will not cause extra centimeters at the waist.

We have collected for you some valuable practical tips that will help you lose weight, but at the same time eat tasty and have a varied and rich diet.

1. Forget about starving diets

If you want to lose weight and keep your result for a long time, then you should abandon the hungry diet. These include all diets that are aimed at creating a hard calorie deficit. Yes, indeed, if you are faced with the goal of losing those extra pounds, you need to get less energy than you spend.

However, it is important to remember that the organism, which has been placed in harsh conditions, begins to work in a special mode and put the fat “in reserve”. As a result, when a person leaves the diet and returns to the usual diet, those extra pounds are put off even easier and easier.

That is why food should be balanced. The menu should be present in moderation all substances: proteins, and fats, and carbohydrates. Instead of simple carbohydrates, choose complex, and trans fats and completely exclude in favor of plant and animal.

2. Do not skip breakfast

All doctors and nutritionists unanimously assure you that breakfast is the most important meal that should not be missed. And there is no reason not to believe them. The body is awakening and it is very important to charge it with the right energy and vigor for the whole day. And this is only possible for a wholesome breakfast.

Ideal - it is cereals or eggs. Look for dozens of delicious egg breakfasts at. What else interesting things you can eat at breakfast to speed up the metabolism, read. If you have not tried the last gastronomic trend - oatmeal in the bank - you should definitely fix it, guided by ours.

By the way, it is in the morning meal that you can afford to make yourself a little indulgence and grab some sweets. If you have an active day, then there will not be a trace of the received calories.

3.   Feed fractionally

Instead of scoring a plate to the brim a couple of times a day, eat small portions 5-6 times a day. Such a power system is called "fractional." The body will constantly feel full, and you do not risk eating more than you really need.

The average portion for an adult should be palm-sized. Distribute meals depending on your daily routine and biological clocks. In general, it is breakfast, lunch, dinner and two snacks during the day, which will help to recuperate and improve your mood. Look for helpful snacks in.

4. Drink plenty of fluids.

Sometimes the feeling of hunger can be easily confused with ordinary thirst. To avoid dehydration, it is necessary to make it a rule to drink a sufficient amount of clean drinking water per day. For an adult, this is 1.5-2 liters per day. By the way, it is important not only to drink water, but also to drink it on time: half an hour before meals and an hour after.

After a couple of weeks, you will see noticeable positive results: health will improve, the skin will smooth out, and the metabolic processes will start with a new force.

5. Look for healthy alternatives to your favorite sweets.

Are you a sweet tooth with experience and just can not imagine your life without pastry? We understand together. In many ways, this dependence is psychological. When a person eats a sweet, the level of insulin in the blood rises sharply, and endorphins, the so-called hormones of happiness, are produced. That is why the goodies so beckon. How to overcome this addiction and learn to control cravings for sweets, read.

6. Play sports

Remember that in order to lose weight, it is important not only to eat right, but also to play sports. Choose a lesson for the soul and for health reasons. It is not necessary to attend high-intensity interval training. As physical loads, you can choose dancing, swimming and just walking.

By the way, walking must be present in your life. They improve the cardiovascular system, strengthen the immune system and beneficially affect the condition of the whole organism. Especially good and useful to walk after dinner before bedtime.

7. Experiment and search for new recipes.

Today, more than ever, just experimenting on the culinary front. Store shelves are full of a wide variety of products, and recipes of famous chefs can be easily found on the Internet. Make it a rule to cook a couple of new dishes every week. They can be quite simple, because it is this food that is usually the most useful.