As you know it’s not very useful to follow the #diet for months and then unexpectedly stop it.

The experience shows that if you want to “kill” a few kilos, control cholesterol or achieve some other important goals, it is necessary to be consistent because otherwise you will necessarily fail your mission.

Posted by Dimitriy in Weight loss On September 2, 2015

This eating plan for #weight loss includes a well-balanced range of products. Here are the basic principles of the plan.

1. Your diet should be balanced and diverse. Food should contain carbohydrates (fruits, vegetables, flour and starch products), protein (meat or dairy products, beans and peas), fats (butter or margarine) and liquid at each meal. This allows you to be full of energy for a whole day. Carbohydrates burn primarily (providing energy for 3-4 hours). Proteins provide energy for the next 1-2 hours, and fats can’t be fully dissipated even on 5th or 6th hour, i.e., until the next meal.
2. Reduce your calorie intake and increase their consumption. 0.5 kilograms of fat is equivalent to 3500 calories. In order to lose 1 kg (7000 kcal) per week you have to refuse from 1000 kilocalories every day. In order to lose weight more quickly and largely reduce the fat, not muscle mass it is necessary to increase physical activity, including aerobic exercises such as walking and running. Remember that 0.5-1 kg of weight loss per week is the best option.
3. Eat less fatty foods. Sharply limit the intake of fried meat, butter, margarine, mayonnaise, vegetable oil, sauces, salad dressings, nuts, canned foods, convenience foods, fatty meat products (bacon, sausage and roast beef), braised beef, lamb, pork, dairy products with high fat content (milk, cream, sour cream, cheese and ice cream).
4. Use low-calorie salad dressings and limit the consumption of processed spices. For example, instead of cream yours eating plan for weight loss should include low-calorie yogurt, skim milk and low-fat cheeses. Keep in mind that each gram of eaten fat contains the double amount of calories compared to proteins or carbohydrates (one gram of fat has 9 kcal and 1 gram of protein or carbohydrate – 4 kcal).
5. Eat less #sugar. Refined sugar contains in foods such as jam, jelly, lemonade, dessert and sweets, candies, cookies, cakes, sugary juices and canned fruits. Try to eat only one or two sweet dishes per week and remember that sugar represents high-calorie foods that absolutely have no mineral salts and vitamins.
6. Eat more low-calorie, high #fiber and bulk products, such as raw #fruits and vegetables (with seeds and skin), boiled potatoes, wholemeal breads and meatless soups.
7. Stretch you eating plan for weight loss with lean meat (beef, turkey and rabbit meat), poultry and fish. If you want to lose weight or maintain a healthy weight it is especially important to organize the food consumption with decreasing level of eaten beef, lamb, pork and cheese.
8. Use as little as possible fats during the cooking. Prepare grilled or roasted meat on the grill and try to decant oil. Simmer products on the water with vegetables and eat them raw without any sauces and condiments. Use low-fat substitutes for oil.
9. Limit your consumption of alcohol. A mug of beer has 150 “empty” calories.
10. Eat low-calorie foods: raw fruits and vegetables, vegetable salads. Drink tomato juice.
11. Every day drink six to eight glasses of fluid, preferably water.
12. Eat slowly, calmly, in a quiet and pleasant environment. The eating plan for weight loss implies that you need to carefully chew food and spend at least 20 minutes per meal. Remember: it required 20 minutes to feel satiated. Therefore, the slower you eat, the less likely you will overeat.
13. Prefer the solid foods to the soft ones. Solid foods (such as apples) require longer chewing than soft (bananas). Psychologically we need to chew because it alleviates stress and tension.
14. Try to eat regularly and avoid “impulse food” as it will help to elude unforeseen circumstances (for example, Sunday and holiday meals).
15. Limit your intake of sodium, which is often associated with hypertension. It contains in salt, various pickles, canned beef and pork, sausages, ham, bacon, cheeses, prepared foods, snacks, canned soups and vegetables, sauces. Remember, the body needs only 2 grams of sodium per day but the average American consumes an average of 12-20 grams.
16. Avoid unnecessary thoughts about food. It is better to keep foods out of sight in order to avoid any temptation. Serve food on the table on plates in the quantities that you are quite capable to eat and do not expose it to the large platters. Do not combine a meal with watching television, reading or other activities. Finally, try to concentrate more on what and how much you eat and do not allow yourself to dream about delicious idols or upcoming dinners.
17. Move more during the day and #exercise regularly. Systematic physical activity must be included in the eating plan for weight loss as it burns calories, reduces appetite and improves the cardiovascular and respiratory systems. One study found that obese women who continue to gain weight consume per day exactly the same amount of calories as the neat ones with quite stable weight. Use the stairs instead of elevator, park your car in the remote from home or work place to pass this distance on foot or enter the tradition of an evening stroll before bedtime. Remember that exercises before meals reduce appetite and help not only to control but lose weight.
18. Cope with stress without resorting to food or alcohol. Overeating and drinking too often associated with everyday troubles or the need to relax after a hard day’s work. You should understand that there are other ways, such as physical exercises or spiritual needs satisfaction.
19. Permanent weight control should become a habit. The constant goal is to get rid of extra kilos with following such eating plan for weight loss permanently.