People who want to lose weight often severely limit themselves in their diet, believing that in this way they will be able to achieve results as quickly as possible. But such experiments on the body, as a rule, do not lead to the expected result, and the kilograms dropped in a stressful state are returned with surplus. Fitness expert and nutritionist Yekaterina Medushkina offers a varied diet for those who want to eat balanced and lose weight without harm.
For many, the phrase "proper nutrition" is associated with tasteless low-calorie dishes or with a complete ban on sweets. Experts advise to forget about such stereotypes and pay attention to the top foods rich in vitamins and minerals, those that will only benefit the body, and not extra sentiment at the waist:
"Nutrition is 80% of success in losing weight … We will cleanse the diet!.. To make it convenient to move around the supermarket with this checklist, make it up through the departments of the store, as they go from the entrance to the cash desks," notes Ekaterina Medushkina.
The expert advises to use cereals, among which to give preference to buckwheat, rice, millet, oatmeal, barley, barley and bulguru. It is better to buy pasta from durum wheat, and from legumes choose peas, chickpeas, beans and beans. There is also no point in giving up bread, but you need to choose it from whole grain or rye flour.
Cold-pressed oils (olive, linseed, sunflower, corn) should not be ruled out in any case, they are useful for losing weight. From dairy products, the choice should fall on low-fat options - sour cream 10%, milk, kefir, yogurt without additives, cottage cheese and cheeses. Ekaterina allows her wards to eat eggs, honey, nuts, dried fruits and seeds, potatoes (no more than 1-2 times a week), fresh or defrosted vegetables, fruits and berries, as well as greens. As for meat, it is necessary to choose lean, poultry without skin, offal will do. When losing weight, you can eat white and red fish, as well as not give up seafood.
Sugar, packaged juices and fresh juices, sweet carbonated water, white flour products, semolina can take up to 10% of the daily calorie content in the diet. You should completely forget about pork, smoked meats, sausages and semi-finished products, pickles, chips and alcohol. Ekaterina Medushkina recently named the top 5 foods that those who lose weight mistakenly exclude from their diet.