How to eat healthy in winter to lose weight

Greetings, my wonderful readers. Do you think at least one nutritionist will be able to name the exact number of existing diets and weight loss techniques? I guess not.

There are a huge number of them. And I will introduce you to many of these diets on my blog. And you can figure it out step by step and understand which diet is right for you.

Today it's time to find out what a winter diet for weight loss is.

What is a winter diet, how does it differ from a summer diet, what results can you expect from it, and in what time frame can you lose weight? We will discuss all this in this article.

You can find many winter diets and dietary recommendations on the Internet. Let's take a look at some of them.

What to include in your diet

Proteins:

— meat: veal, turkey, rabbit meat;

— fish: flounder, pike perch, hake;

— seafood;

— plant products: mushrooms, soybeans, legumes;

— dairy and fermented milk products;

Fats:

— vegetable oils: olive, flaxseed, sunflower;

- animals: butter;

Carbohydrates:

— vegetables: beets, carrots, pumpkin;

— pasta from durum wheat;

- dried fruits.

Consider the menu of some diets

Fish diet:

breakfast : porridge with water, 1 boiled egg, tea with honey;
snack : piece of cheese, apple;
lunch : fish or vegetable soup, boiled fish;
afternoon snack : baked apples or dried fruits;
dinner : low-fat baked fish, mashed potatoes;
second dinner : a glass of low-fat kefir or yogurt.

The fish diet lasts 10 days.

Meat diet:

breakfast: buckwheat porridge with water, boiled turkey meat 100 g, tea with honey;
snack: grapefruit;
lunch: soup with meatballs, boiled beet salad;
afternoon snack: a glass of kefir;
dinner: cottage cheese casserole, apple
second dinner : yogurt.

Read more about this diet in my article “Principles of losing weight on meat”

We are promised that on this diet the digestive system will return to normal in 2 weeks.

“Great” isn’t it? Eat for yourself all day long and lose weight, restoring your gastrointestinal tract. But actually it is not.

Digestion cannot return to normal when eating meat and fish. Our body is simply not adapted to digest such food.

Of course, by eating six small meals a day, you can lose extra pounds. But this will be a temporary effect. Therefore, the benefits of such diets are very doubtful.

You can find many more recipes for winter diets on the World Wide Web, but are they really suitable for the cold season?

One of the diets is designed for 12 days and promises weight loss of up to 15 kg. At the same time, you must strictly adhere to the menu: consume kefir for the first 3 days; For the next 3 days, eat only chicken. Then three days - vegetables, in the final 3 days of the diet it is suggested to drink red wine (350 g per day) with cheese.

If you are interested, I described this diet in detail in my article at the link

How acceptable do you think this diet is? Of course, you won’t have time to become addicted to alcohol in three days. But after such a diet, you are guaranteed to feel unwell and go to the doctor.

You can get acquainted with another type of winter diet in my article “Beetroot diet - minus the treasured kilo with benefits for the body”

Sample winter menu for weight loss:

Breakfast:

oatmeal with milk and dried fruits - approximately 300 kcal, and tea

Snack:

fruit salad (pineapple, banana, kiwi), dressed with low-fat yogurt - 100 kcal

What happens to the body in winter

In winter, the human body tries to warm up, spending a lot of its energy on this. To make our task easier, our body begins to stock up on heat-insulating material in the fall. It makes sure that a fat layer is created.

Reducing physical activity and consuming more fatty foods only contributes to weight gain. In winter we wear bulky clothes, remembering our figure only before the New Year .

And then comes the long winter, and we become as heavy as our favorite winter dishes.

Read more about winter weight loss in my article here

Differences between winter and summer diets

In the unequal struggle with extra pounds, we, out of habit, try to reduce the amount of calories and foods we consume, but the weight doesn’t seem to go away.

Why? In winter, the body experiences stress, and we aggravate it by reducing the amount of food consumed.

Our body doesn’t know what to expect from us next: what if tomorrow they stop feeding it altogether, and it’s freezing outside. And additional strategic reserves begin to form in our body.

For the body it is a matter of survival. This is the difference between diets in the warm and cold seasons.

The main difference is that in the warm season you can lose kilos by consuming a lot of water, fruits, vegetables and dairy products.

But in winter, the intake of fruits and vegetables is significantly reduced. And the amount of water consumed leaves much to be desired.

After all, in winter you want to warm up with warm tea or coffee. It can be a consolation for you that there are many more products allowed for consumption in winter.

Principles of nutrition in winter

You need to eat in small portions, but often. Preferably at the same time.
Monitor your drinking regime - drink at least 1.5 liters of various liquids daily: water, juices, compotes, fruit drinks. Tea is also allowed.
Carbohydrates are not excluded from the diet - they support the immune system and make you feel more energetic throughout the day. However, you will have to give up some foods with fast carbohydrates.
It is very important that your diet includes hot foods.
The menu should be varied - do not forget about some products and lean on others.
It is not recommended to completely give up fats. Instead of animal fats, it is better to give preference to vegetable fats.
It is necessary to eat fresh fruit regularly. The fruits, even in winter, are rich in vitamins and essential fiber.

Prohibited Products

Coffee and hot chocolate - they stimulate the appetite and lead to weight gain.
Baking, cakes and confectionery products, while you don’t need to give up bread, but make a choice in favor of whole grain bread products.
Alcohol, sweet soda, canned juices.
Fatty pork - it is better to replace it with dietary meats. In particular, chicken, turkey, beef and rabbit.

The basis of the winter diet

The daily menu must include fats, no more than 30 grams, and proteins - 100 grams per day. Vegetables and fruits available in winter, including citrus and frozen.

But the main component remains complete proteins. They help strengthen the immune system.

Let's talk about how to eat to remove extra centimeters from the stomach (for weight loss). Meals should be fractional 4-6 times a day.

Professor of sports medicine, nutritionist Olga Yushkovskaya recommends eating every three hours. Start breakfast with long-term carbohydrates, such as oatmeal or buckwheat porridge. Chew food longer than usual. Be sure to include soup in your daily diet.

We drink at least 1.5 liters of water. The beetroot diet can also please you with its results - improved digestion and minus 5 kg. The main thing to remember is that the winter diet should not be strict.

Winter soup recipe for weight loss

Onions, celery (root), carrots, parsley (root), sweet peppers, white and cauliflower cabbage, broccoli, zucchini, green peas, green beans. All these ingredients (or only those that are on hand) must be crushed, poured with boiling water, covered with a lid and boiled until fully cooked. Add mild seasonings: basil, coriander, rosemary, turmeric, bay leaf, etc. You can puree the vegetables and make a puree soup, you can eat it like that. If desired, season the soup with tomato juice and boil again.

This soup can be eaten throughout the day; additionally add 100-150g of lean boiled meat, skinless chicken or fish per day. Drink about 1.5 liters of clean water per day and tea, coffee with honey. In addition, you should add 100g of low-fat cottage cheese, kefir or cheese to one of your meals. In a week of this diet you will lose about 2-4 kg.

Lose weight in a week. Method two

Meat diet

This diet helps you lose weight quickly in winter

, you can easily lose 3-4 kg in a week. In addition, it is ideal for those who cannot stand sitting on vegetables alone. A meat diet helps reduce appetite, gives a long-lasting feeling of fullness and comfort, which ensures its good tolerance. In addition, it fills the body with all the necessary substances.

Breakfast

you can choose: a boiled egg or oatmeal, buckwheat, millet porridge, or a steam omelette with mushrooms or tomatoes. Tea, coffee with honey.

Second breakfast: apple or pear, or 20g cheese

Dinner:

water soup with chicken, fish, lean meat or vegetarian. Choose any vegetables, except potatoes, fried. Cereals and pasta are also prohibited.

Afternoon snack:

100g low-fat kefir, milk, cottage cheese, yogurt. Choose what you like best, alternate foods every day.

Dinner:

casserole of carrots with prunes or apple on one egg without flour, or baked apples, or grated carrots with apple and honey, tea with honey

Two to three hours before bedtime:

grapefruit or grated apple or low-fat kefir
3
Third method

Express weight loss

This diet is suitable just before the holidays, when you need to lose weight quickly

, but it is better to use it no more than once a year. With its help you can lose 10 kg in two weeks.

So, first day

– low-fat kefir

Second day

- boiled chicken

The third day

– raw or boiled vegetables, except potatoes

Fourth day

– kefir and chicken or lean fish

Fifth day

- hen and vegetables

Sixth day

– vegetables and kefir

Then you repeat everything from the beginning. The last two days you can eat vegetables, kefir and chicken, but in small quantities. Drink plenty and take multivitamins.

Below you will find out what the healthiest foods are in winter and how to combine them.

Many of us not only do not lose weight in winter, but even gain a couple of kilograms.

It's all because of our seasonal biorhythms. How to lose weight in winter

and not gain excess weight - today the portal about losing weight “Lose weight without problems” will tell you.

General rules of nutrition in winter.

Tea and compote should only be drunk warm. Six meals a day are required, at least five times a day. The main thing is to observe the 3-hour interval.

During this time, the required amount of bile is produced to digest food. And there is no stagnation in the gallbladder.

It is better to give up animal fats. It has long been proven that residents of Japan, China, and India live longer due to the fact that their diet consists of lean dishes.

A simple meal, such as a handful of rice and some vegetables, will give more strength and resistance to disease than a piece of meat.

But if for some reason you cannot do this, then try the following recommendations. Eat foods boiled or baked.

Avoid fried foods completely. You can steam the dish. For example: cutlets (meat or fish), chops, cheesecakes - bake in the oven. Boil, stew or bake vegetables.

To enhance the effect, your dish (porridge, soup, potatoes) can be pureed with a blender. Prepare the soup using the second broth. Preferably fresh every day.

If that doesn’t work, then after the first dish has cooled in the refrigerator, skim off any congealed fat from the surface.

Every time you drain the first broth or skim off fat, think about the fact that it could be centimeters on your sides or, even worse, deposits in the vessels.

Use spices.

Spices help improve digestion. Warms the body in winter and improves immunity. For example, ginger tea will help if you can't get warm.

And one more main addition to the diet: more physical activity. For example: brisk walking forty minutes after dinner.

Walk in any weather for 40-50 minutes. The body receives all the necessary vitamins and elements. There is no depression. The kilograms are going away.

What to eat in winter

In winter, we experience a lack of many vitamins, in particular vitamin D, which is produced by our body under the influence of sunlight. Of course, sunbathing in winter is not easy, but try to take an afternoon walk at least once a week, and also include cheeses, low-fat milk and eggs in your diet - they contain the “sunshine vitamin”.

It is very important to consume enough vitamin C during the cold season - it helps us fight colds and is an antioxidant. Ascorbic acid is found in large quantities in citrus fruits, kiwi and sauerkraut. Include these foods in your diet daily.

It is very important to monitor the amount of protein in winter - we need it not only as an energy carrier, but also as a supplier of amino acids, which are used by our body to build protection against negative external influences.

Be sure to include vegetable side dishes in your diet - they are tasty, healthy and varied. In addition, vegetables contain a large amount of fiber, which is necessary for the normal functioning of the gastrointestinal tract. For those losing weight, it is of great importance that vegetables are quite low in calories.

Be sure to eat a lot of greens - parsley, onions, dill, arugula. This will add zest to your dishes and saturate your body with vitamins and minerals. Greens can be added not only to salads, but also used in the preparation of soups and side dishes - the taste of the dishes will be brighter and more original.