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Can you go on a diet and have fun? Of course! If the diet suits your taste preferences and lifestyle. In this case, you will get pleasure from the food, and you will noticeably grow.
Mikhail Gavrilov, Ph. D., author of a patented technique for correcting eating behavior and losing weight, member of the Institute of Functional Medicine (IFM, USA)
For those with a sweet tooth
Cravings for sweets are not easy to cope with. But if you make the menu correctly, the desire to enjoy a cake, eat a candy or a donut will visit you much less often. So - the most important advice, eat often - at least 4-5 times a day. This will help you maintain a constant blood sugar level throughout the day. Sweet cravings - quench with fruits. Eat 2 servings of fruit and a fist-sized serving of berries per day. Do not forget that fresh seasonal vegetables also have a sweetness: cucumbers, tomatoes, peppers. And, of course, you can allow yourself a little "harmful, but very beloved" - a small amount of any high-quality natural dessert in the amount of 120 kcal. It is better to “cover” sweets with products that inhibit the absorption of simple sugars. These include, for example, foods with unsaturated fats: nuts, which go well with any desserts, or avocados, which go well with summer salads.
- Breakfast: 100 g whole grain porridge with 3 tbsp. l. berries, 1 boiled egg, herbal tea.
- Second breakfast: Pita with fresh vegetables - cucumbers, tomatoes, peppers, herbs.
- Lunch: 150 g of vegetable soup, 150 g of bean and chicken ragout, an apple.
- Afternoon snack: 150 g of fruit salad with avocado and nuts.
- Dinner: Red or white fish steak, vegetable salad.
For the always hungry
First, determine - you are really hungry or just want to satisfy your whims with food. How to understand this? If you're happy with a plate of borscht, then it's really time to have a snack. But if you want a completely specific food, as a rule, not too healthy, then we are talking about appetite and, of course, you should not indulge it. Ideally, a feeling of slight hunger is felt 3-4, 5 hours after eating. If it comes on faster, review your diet. Each meal should combine protein, healthy fats and complex carbohydrates so that the feeling of fullness will last much longer. And eat more plant foods - they are high in fiber, which swells up, fills the stomach and reduces the risk of overeating.
- Breakfast: Omelet with vegetables, herbal tea.
- Second breakfast: Whole grain toast with red fish and salad leaves, a cup of berries.
- Lunch: Green cabbage soup 150 g, chicken pilaf, a handful of plums.
- Afternoon snack: Cole-slow salad 200 g.
- Dinner: Turkey schnitzel with baked vegetables.
For those in a hurry
Even if you don’t have time to prepare complex diet meals, it is quite possible to combine weight loss and enjoyment of food. So, you can take note of the preparation of small snacks in the form of pita rolls or lettuce leaves, use tartlets. A sandwich, or any variation on it, can be a healthy alternative to lunch. Keep in mind that a daily lunch should include about 15-20 g of protein (120 g of meat on average), healthy fats - 10-13 g (1 tablespoon olive oil, 1 tablespoon nuts, 3-4 slices of avocado), complex carbohydrates - a cup of vegetables or a cup of green salad. Another healthy idea for lunch, for example in the office, is a lunch box. You can put in it those products that are comfortable to sit at work: chopped vegetables, lettuce, slices of meat and cheese, healthy sauce (hummus, guacamole, salsa), a handful of seeds or nuts.
- Breakfast: A sandwich on whole grain bread with boiled beef and vegetables.
- Second breakfast: Low-fat yogurt 100 g with a cup of berries.
- Lunch: Lunch box with sliced carrots, celery, cucumber, white chicken meat and hummus.
- Afternoon snack: Rolls (3-4 pieces) of green salad stuffed with soft cheese with spices.
- Dinner: Shawarma with any lean meat and vegetable salsa.
