A diet after which the weight does not return: features of the nutrition system

Many girls are interested in whether there are effective diets after which body weight does not return. In fact, there is simply no such diet. To record the results achieved, you need to completely change your approach to nutrition.

The nutrition system is a systematic process that involves restructuring the entire diet. Of course, after such a transition, the weight will not come off quickly. However, thanks to this approach, you will be able to improve your body and get stable results.

Magi

A fairly well-known protein diet, the basis of which is eggs and chicken fillet.

The first days are very difficult. This is where you need to drink enough water, not tea, juice and the like, but water.

In order to achieve results, you must strictly follow the menu. After 2-3 weeks, usually, you already get used to the menu, and you no longer want anything forbidden.

Within a month, about 15-20 kilograms are lost, the volumes go down significantly. During this time, the attitude towards food changes.

Why didn't it work before?

If after each diet you again gain excess fat, do not despair, the reasons for your failures are easy to determine . Every person who has been on a diet at least in his life can make one of the mistakes.

The first mistake is starvation

A harmful and unnatural plot has been established in our worldview - in order to lose weight, you need to starve. People switch to vegetables or fruits alone, mask hunger with water, yogurt, tea, porridge without salt and butter. There are diets in which people eat only apples or cabbage, drink green tea or kefir. A week of such execution will bring quick results. The extra pounds will go away. Together with them, microelements and vitamins will be washed out of the body, and health will be undermined.

In order to feel good and look equally good, a person needs nutrients that are found in a variety of foods. A week on apples is guaranteed to give a jump in iron and hemoglobin, a week on cabbage - a jump in calcium. The balance in the body will be seriously disturbed. When you “come off” such a strict diet, you will be tormented by the desire to eat everything that catches your eye. You won't always be able to resist this desire. The kilograms will return.

We can summarize that such diets are suitable if you need to quickly, for an important day or a festive occasion, get into shape or fit into your favorite dress that has become a size too small for you in the waist area.

Mistake two – excessive physical activity

Excessive exercise

In an effort to make the body ideal quickly and hard, people go to the gym and, as if there, begin to prepare for a flight to the moon, only without a centrifuge, in combination with meager nutrition. Usually this is a fitness diet found on a social network, compiled by non-professionals. After a couple of weeks of training, the exhausted body requires food and replenishes the expended energy. The human body is programmed to maintain homeostasis - constancy of functions and chemical composition. The kilograms are coming back.

Be sure to read: Fasting as a way to lose weight and improve your body health

Mistake three - wrong lifestyle

A diet, even the strictest one, and a sedentary lifestyle, rarely spending time in the fresh air, sitting for many hours in front of gadgets or in front of the TV screen is not the best combination. When you restrict yourself in nutrition, the body immediately begins to draw energy not from fat deposits, as is commonly believed, but from muscle tissue, which has much more weight than fat. The body deceives you - the scale shows fewer kilograms, but the muscles are gone. D

For proper weight loss, combine a diet with moderate physical activity, which will maintain muscle mass.

Mistake four – wrong goals

Women may begin to lose weight when they have a new romantic story. Feelings inspire you, and you rush to the gym, buy a lot of healthy, low-calorie food, and give up sandwiches and sweets. Time passes, relationships are established, romance and passion give way to habit, and the incentive to lose weight for many women disappears at this stage. If he loves, anyone will love. You “jump” off your diet and stop exercising. The kilograms are coming back.

Mistake five - not accepting yourself

A person who is losing weight should be dissatisfied with his appearance and strive for improvement. But often, after choosing a diet that does not help, especially if it was read on the Internet or passed on by a friend, self-criticism, reproaches, and reluctance to lose weight further begin. The kilograms return or accumulate during the diet. This is called the Le Chatelier effect, or the body's "counteraction."

Carbohydrate diet. Buckwheat

This diet gives excellent results, but at the same time imposes significant restrictions on the diet. It is very difficult to stick to the menu throughout the diet.

The diet is limited to buckwheat porridge, which it is advisable not to cook, but to soak in water overnight. Adding spices, salt, and sugar to porridge is strictly prohibited.

Common power systems

There are quite a few types of nutrition systems that, unlike diets, help achieve excellent results and do not cause harm. After such systems, the weight does not return. These include the following:

1. Minus 60. This method was invented by Ekaterina Mirimanova. It is excellent for women who weigh more than 100 kg. This system is simple and does not require food restrictions. You can eat almost any food, but you need to do it at a specific time.

Due to this, the system is very effective. It is perfect for those who are unable to eliminate their favorite foods. It is very important to get used to a special diet. After a certain time, it becomes natural and does not provoke much discomfort.

2. Separate power supply system. This diet helps to quickly cope with extra pounds, especially since it can be easily followed throughout your life. This system involves the use of combined products.

It is important to consider that it is forbidden to combine proteins and carbohydrates at one time. Fats and carbohydrates are also considered not the most compatible foods. You should not eat sour fruits with carbohydrates. If you stick to this diet, the weight will not return.

3. Healthy nutrition system. In this case, a person should consume exclusively healthy foods that supply the body with the necessary substances. These include vegetables, dairy products, and cereals. Equally important is the consumption of meat and fish. If you eat such dishes in the right quantity, then the weight will go away.

How to speed up your metabolism and lose weight

Also, some recommendations, in addition to those listed above, are given below.

Add more plant foods, introduce animal products. Remember, your menu should be as light as possible, but nutritious and vitamin-rich.
During the recovery period, do not eat fatty, sweet, in a word - “bad” food.
Follow the plate rule: half is vegetables, a quarter is meat/fish/eggs, the rest is grains.
Eat fruits separately; under no circumstances should you eat them with other food, because... Once in the stomach, they provoke rotting processes, thereby inhibiting digestion.
Avoid exotic foods and eat foods that are familiar to your region.
When you feel that your body is working normally, your weight remains stable or is gradually decreasing, you can slowly introduce “bad” foods: flour, sweets, fatty foods, fast food.
The last meal should be taken 4 hours before bedtime. Try not to drink before bed, as this puts a strain on the cardiovascular system, which does not allow the body to fully rest and provokes swelling on the face and neck in the morning.
Healthy sleep will ensure rapid recovery of the body exhausted after a diet; moreover, during sleep, the processes of lipolysis (breakdown of fats) are activated, thanks to the active production of somatotropin (growth hormone), which triggers the mechanism of fat breakdown. Sleep 8 hours a day, you can divide 6 hours at night and 2 hours during the day.

Not only unpleasant, but also dangerous

If the kilograms come back, then most often they “bring friends with them.” Each time this carries more and more risk . All the problems of the body become more acute with each new weight gain. Diseases of the joints, spine, varicose veins, and hypertension worsen. Problems of the digestive system, liver and kidney diseases are added, sand and stones may appear. The risk of diabetes increases enormously. Cholesterol levels increase. All this is accompanied by psychological problems.

Unexpected turn

Getting rid of extra pounds can also be stressful. When a person was actively losing weight, there was a goal in his life, a struggle. Lose weight and the sense of purpose is lost. It's getting boring. There is a temptation to create a problem so that later there will be something to solve.

You may have problems getting used to your new body . “From childhood we are taught that it is not good to be angry and aggressive,” says Natalya. “But not everyone knows how to splash out their internal energy.” It accumulates inside, and externally this is compensated by the fact that, by gaining and maintaining weight, a person strives to occupy more space in the universe. The weight is lost - both the sense of self-worth and the feeling of protection from external aggression are lost.”

How to quit a diet without gaining weight

The following rules will help consolidate and even improve the results of the diet, as well as restore health after a diet.

The recovery period is equal to the duration of the diet, but this period may take longer after a strict diet.
Drink plenty of fluids: 30 ml of water per 1 kg of body weight. This will help remove toxic substances that may have accumulated during the diet.
Start your morning with a glass of warm water: this will start the digestive system. After 20-30 minutes you can have breakfast.
The same glass of water in the morning, but with the addition of 1 tsp, will help speed up your metabolism. lemon juice or 1 tsp. apple cider vinegar. However, be careful if you have high stomach acidity.
Eat small meals, ideally every 2 hours. This way you will not feel hungry and will prevent overeating/breakdowns.
Meals 5-6 times a day, and the portion should not exceed 200 grams.
Keep the foods you ate during the diet in your diet. Gradually remove those that you don’t like so that the body does not experience stress.

OTHER MATERIALS: Drying the body for girls at home

Diets without harm to health and without weight gain

Lose 10 kg in three months

All vegetables and fruits are allowed. Fresh or baked.
You can eat low-fat cottage cheese and kefir, even replace breakfast, lunch or dinner with them.
Minimize potato consumption - only in soup or boiled, without oil.
Boiled or baked meat is allowed - beef or chicken. Eat with vegetables.
Porridge can only be eaten for breakfast, without oil.
Completely avoid sausages, flour products and sweets.
You can eat baked or boiled fish.
Forget about snacks and meals at night.

To maintain weight, after leaving the diet, you are allowed to add a little chocolate, sugar, and flour products. You can calmly eat “unhealthy” dishes at a party or sit in a movie with popcorn and cola. The main principle is that 70-80% of your diet should be the same as on a diet.

Lose 4 kg in 8 weeks

Breakfast – porridge with low-fat milk. It can be buckwheat, oatmeal, millet and even semolina. Fruit puree from banana and apple, without added sugar or honey.
Lunch – soup with water. Add cooked chicken breast pieces. The ideal option is puree soup. Avoid borscht and cabbage.
The second lunch is porridge with water and boiled meat or fish.
Dinner – low-fat cottage cheese with a spoonful of jam. Grated apple and carrots.
For sweets, you can indulge in jelly, jelly, Turkish delight and marshmallows.
Coffee and cocoa are prohibited. Drink at least 2 liters of water per day.

Be sure to read: The effectiveness of a fasting day on rice

The diet works well if you include moderate exercise - jogging in the morning, yoga or fitness.

Fasting day on a diet

Fasting day

Are you on a diet, at first your weight dropped well and smoothly, and then it seemed to freeze? The body needs a shake-up. A fasting day is perfect:

Every two to three hours, drink a cup of tea brewed with milk. Heat the milk in a saucepan and add a couple of tablespoons of green tea. Close the lid and let it brew for half an hour.
Another effective option is a fasting day on apples. Eat unlimited quantities of fresh fruit or bake them without sugar or honey.
We unload on kefir or cottage cheese. Take a low-fat fermented milk product and consume it in small portions in its pure form, without adding fruit, sugar, honey or jam.

An effective diet for losing weight without gaining weight back is a diet that will not stress your body. It will allow you to smoothly and permanently get rid of extra pounds.

The main thing is to maintain your weight constantly and not to forget that proper nutrition is a way of life. If you want to lose excess weight, make your body slim and healthy, then be patient and willpower, be prepared for radical changes in diet and lifestyle. A beautiful body, a happy personal life and self-confidence are worth it!

Looking deeper

The reasons can be looked deeper. Whether we, as adults, will face the problem of extra pounds depends on what methods of self-comfort and self-soothing we mastered in childhood . “Whatever pain we feel, our parents help us first. It’s good if they calm and lull the child to sleep. As a child grows, he learns to calm himself. Over time, habits emerge that help you survive difficult situations. Some people need to walk, others need to crawl under the covers or take a shower. But if in childhood you were taught to “treat” a bruised knee with candy, the habit of eating problems arises,” says Natalya.

When a person loses weight, he will change his eating habits, at least temporarily. But his beliefs, values, understanding of the meaning of life most often remain the same. If you manage to change your habits, you need to move on, says Natalya. To lose weight forever, you need to learn to think differently about stress. “The few clients who maintain weight are doing personality work. But there are few of them. It is necessary that the person himself wants it,” says the nutritionist.

A balanced diet and physical activity are the key to success

How to eat to maintain a slim figure and good health? If you suffer from thyroid dysfunction and do not consume enough carbohydrates, your brain will receive a “hunger” signal and your body will begin to slow down metabolic processes. And this is the first step to excess weight. For middle-aged women, daily carbohydrate intake should be 35-40%. Another thing is what kind of carbohydrates. Simple carbohydrates (sugar, jam, cakes, white bread) are unnecessary and hardly useful, but simple carbohydrates (fresh fruits, vegetables, unprocessed grains) prevent an insulin surge, slow down the drop in blood sugar levels, and provide a healthy feeling of satiety.

Proteins (meat, fish, cheese, eggs) are required in the diet. You should not give up fats (preferably unsaturated oils and fats of vegetable origin). The approximate balance should be: 35% proteins, 30% fats, 35% carbohydrates.

A necessary component of a comprehensive weight loss program is physical activity. To lose weight, you need to either reduce your calorie intake or increase your consumption. You cannot consume less than 1400-1500 calories daily - metabolic processes are disrupted and weight increases. It is better to increase your calorie expenditure by increasing physical activity. Everything is acceptable here: walking, running, swimming, aerobics, exercise equipment, yoga and much more. Choose what you like and what brings you pleasure. It will be difficult at first. But then, as successes appear, it will become a necessity. And painful diets will remain a thing of the past, like a bad dream.