How to eat in the winter to lose weight

 

Slimming in winter

Let's start with this aspect of proper nutrition. In order to lose weight, you need a calorie deficit. For women, the average caloric intake (depending on weight and type of activity) can be 1800-2000 kcal. To lose weight, a deficiency of 20% is necessary (according to some sources - 500 kcal). Calculate how much you consume calories, you can in special applications for smartphones - this is the most simple option; or - use tables calorie foods.

The normal balance of proteins, fats and carbohydrates can be considered 3/3/4, although in winter you can slightly increase the amount of protein. Traditional advice - exclude simple carbohydrates - sweet, flour and baked. Allocate yourself one day a week when you indulge yourself with your favorite dishes - arrange chitmyla.

What to eat in winter

In winter, we have a lack of many vitamins, in particular - vitamin D, which is produced by our body under the influence of sunlight.Of course, it is not easy to sunbathe in winter, but try to arrange day walks at least once a week, and also include cheeses, skim milk and eggs in the diet - they contain �sunny vitamin�.

In the cold season, it is very important to consume a sufficient amount of vitamin C - 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 the diet daily.

In winter, it is very important to monitor the amount of protein - 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 in the diet vegetable side dishes - it is tasty, healthy and varied. In addition, vegetables contain a large amount of fiber, which is necessary for the normal functioning of the digestive tract. For losing weight, it is of great importance that vegetables are rather low-calorie.

Be sure to eat a lot of greens - parsley, onion, dill, arugula.This will add zest to your meals and saturate the 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 dishes will be brighter and more original.