Those who have decided to undertake the feat of weight loss for the sake of their beauty should consider whether fasting as a radical means of shedding excess weight makes sense. After all, many who have tried fad diets claim that the weight they started with sooner or later returns, bringing a considerable amount of weight with it. Besides, where else can one find the energy for their daily activities if not from food?
It's worth remembering that to stay healthy, a person needs to consume the following daily: 1 g of protein per kg of body weight, 200-300 g of carbohydrates, 50-70 g of fat, 20 g of fiber, as well as 12 vitamins and 5 essential minerals. That's how it works…
Let's get back to our recommendations. Losing extra pounds isn't that difficult; the key is maintaining the results. To avoid overly starving ourselves, we'll stick to a very simple plan. First, radically change your diet.
Firstly, we don’t give in to our food cravings and no longer allow ourselves to indulge in excesses in food.
Secondly, following nutritionists' advice, we eat more often but less, and even less after 6 p.m.—mostly low-fat kefir. At breakfast and lunch, we don't rush to devour everything in one sitting. We recall the famous phrase from “The Twelve Chairs”: “By chewing your food thoroughly, you help society.” We try to enjoy chewing.
Third, if you feel like eating something, don't rush to the kitchen. Instead, take 15 minutes to play with your kids or the cat. Maybe that'll take your mind off food. As an alternative to the urge to eat a sausage sandwich, try eating some fruit, preferably an apple.
Now, remembering the well-known ban on high-calorie foods, we'll take stock of our refrigerator. Eliminate from our diet: sausages, frankfurters, ham, smoked meats, canned goods, and the aforementioned, much-loved salami.
We prioritize carbohydrates in our diet. They already provide the body with everything it needs. Bread, cereals, and pasta should be present on the table every day, but in half the amount previously consumed. Grains, of course, should be in the form of porridge, each with its own unique beneficial properties: oatmeal improves skin and overall well-being; rice is beneficial for the nervous system and helps with intestinal disorders; millet strengthens the cardiovascular system; buckwheat is rich in iron and is recommended for metabolic disorders.
We give the green light to low-fat dairy products, essential sources of protein and calcium in an easily digestible form.
Fish, oddly enough, especially fatty fish, goes immediately in the refrigerator, where the sausages have been. It's a key source of protein and omega-3 fatty acids, which are very beneficial for the cardiovascular system. Thus, we replace animal protein from meat with protein from fish.
Let's not forget eggs, which were recently cleared of the unfair accusation of cholesterol-laden foods. Eggs contain the daily requirement of natural protein, calcium, and other micronutrients. Their yolks contain 11 types of vitamins.
We compensate for the lack of satiety with vegetables (except beans and potatoes) and fruits. Make sure your plate contains foods of different colors—red, yellow, and green. This will ensure your body gets the daily dose of vitamins it needs. Vegetables and fruits, in addition to vitamins, contain fiber, essential for proper bowel function. Eating them daily lowers blood pressure and cholesterol. It's worth mentioning that the traditional Russian appetizer, sauerkraut, contains more vitamins than a lemon or orange; apples and beets protect against cancer; and carrots are a key aid in the fight against aging.
You see, changing your diet isn't as bad as it seemed at first glance.
Now let's briefly touch on a topic dear to Russians: alcohol. Grab a calculator and calculate: 100 grams of vodka equals 280 kilocalories, 0.5 liters of beer equals 250 kilocalories. No further explanation needed.
And finally, a final recommendation. There's no need to completely restrict yourself from eating. Otherwise, you won't enjoy life. Know that a piece of cake, a glass of dry wine, or a beer at the bar with a good crowd won't do you any harm.