The best way to lose weight without the risk of gaining weight again is to do a dietary reeducation, which implies you can eat everything, but in the right measure, without having to resort to medicines to lose weight or surgery, achieving definitive results.
Food reeducation is undoubtedly the best recipe to lose weight healthily and for good, and consists of eating healthy foods, such as fruits, vegetables, lean meats instead of cakes, biscuits, soft drinks, sandwiches and "heavy" foods such as bean stew, fried foods and lasagne, for example.
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The step by step of food reeducation consists in:
1. Drinking 2 liters of water a day
Drinking water is very important because it helps you stay hydrated, has no calories and cleanses the toxins from your body, facilitating detoxification. You should ideally drink 1.5 to 2 liters of water, but if you have difficulty in drinking all that water, try putting a small piece of ginger or squeezing half a lemon into a bottle of cold water and drink several sips during the day.
Another possibility to ingest more fluids is to drink unsweetened tea, but never drink processed juice, soda or natural juices with sugar because they provide extra energy but dehydrate.
2. Eat every 3 hours
Eating every 3 hours is ideal because your blood glucose level is more stable and you feel less hungry and can focus better on school or work. To be able to eat every 3 hours you should consume a smaller amount of food at each meal, which should be composed of breakfast, midday snack, lunch, afternoon snack, dinner and supper. If you think you can not make the snacks, try eating less at breakfast and lunch, and if you have trouble eating breakfast, try eating less at dinner and supper.
3. Re-educate your palate
So you can make better food choices, it is important you re-educate your palate. Salads, soups and cooked vegetables will have more flavor when you stop eating industrialized foods that are full of intensifiers that enhance flavor.
If you do not like a certain food and you know it is important because it is full of vitamins and has fewer calories than a hamburger, for example, try it several times. Cooking the vegetables with a bay leaf and adding a clove of garlic crushed in the soups can give a more pleasant flavor, facilitating your adaptation.
Try new recipes and always choose whole grains because they help to reduce hunger in addition to regulating the gut, and you should stop eating fast and fried foods. Eat at least 2 pieces of fruits a day, they are great as dessert.
For these changes to be implemented on a day-to-day basis, you should make 1 change each week until it becomes a habit that you will adopt forever.
Diet menu to lose with with dietary reeducation
An example of a 3 day diet menu if you want to lose weight with dietary reeducation, can be:
|Day 1||Day 2||Day 3|
|Breakfast||1 cereal bread with white cheese and pineapple juice.||1 yogurt and 2 tablespoons of granola and 3 strawberries.||Avocado vitamin with 2 toast.|
|Morning snack||1 natural yogurt with honey.||1 slice of white cheese and a pear.||3 salt and water biscuits with sesame seeds.|
1 grilled turkey steak with brown rice and red cabbage, peppers and corn salad seasoned with lemon juice and oregano. 1 slice of 100 g of watermelon, for dessert.
|1 cooked egg with a cooked potato and braised cabbage, with an orange for dessert.|
1 Grilled chicken thigh with 1 tablespoon cooked pasta and braised tomato, onion and eggplant and a pear as dessert.
|Afternoon snack||1 yogurt with 2 tablespoons of oats.|
1 carrot in sticks and 2 toast and white cheese
|1 banana e 5 walnuts|
1 steak of boyfriend fish baked in the oven with potatoes and carrots and an apple for dessert.
Grilled salmon with brown rice and cooked broccoli seasoned with 1 teaspoon of olive oil and a slice of melon (100 g), for dessert.
1 Cooked hake steak with 1 boiled potato and cooked cauliflower seasoned with 1 teaspoon olive oil and a kiwi as dessert.
|Supper||Peppermint tea and 2 toast.||Orange juice with 1/2 bread with butter.||1 natural yogurt with honey.|
Losing weight through dietary reeducation is ideal because despite the apparent delay in weight loss, it teaches you to eat correctly, reducing the risk of putting on the weight you lost again, which is common in very restrictive diets.
Doing a balanced diet, guided by a nutritionist, without failing, for 3 weeks ensures food reeducation, which can make losing weight easier and strengthens your immune system. It is important your meal is always colorful so that you have a balanced diet.
If you have trouble eating fruits, vegetables and whole grain foods. In addition, practicing a physical activity 3 times a week is also very important to lose weight and to make your belly hard.