If you return to a normal diet after a diet, you will gain not only the lost weight, but also a couple of extra pounds. Review your diet in favor of fresh and healthy foods - vegetables, fruits, lean meats, fish, dairy products, cereals, etc. Eat more often - 5-6 times a day, but in small portions. After 16 hours - only protein foods and non-starchy vegetables. From time to time arrange fasting days on cottage cheese, apples or kefir.

To learn how to control the volume of food and not overeat, try to follow the following rules:
- get enough sleep;
- get up from the table with a slight feeling of hunger;
- drink at least 6 glasses of water a day;
- use more spices and herbs, but less salt;
- chew food thoroughly and enjoy every bite;
- give up fat-free foods and sweeteners - if the food does not saturate, the body constantly requires more;
- forget about "additives";
- eat from dishes of cold shades - blue, lilac, dark green.

However, moderate nutrition does not exclude gastronomic pleasures. Take a cue from French women and learn to enjoy very small portions of your favorite foods. In addition, try not to eat pizza and pies, but capers, gherkins, hard cheeses, dry red wine, and high-quality dark chocolate. You will soon realize that it is better to eat a little healthy dark chocolate and maintain ideal parameters than to swallow a stack of pancakes, only to find weight gain later.

Avoid the temptation to reward yourself with sugary treats or binge eating. You can treat yourself to buying a new outfit, perfume or shoes, going to the movies, traveling. Distract yourself from troubles with the help of sports, long walks in the park, meetings with friends, new experiences.

Exercise stress

To keep your body in good shape, you need to exercise. In summer, running, cycling or rollerblading, Nordic walking will provide sufficient physical activity. In the cold season, you can go to the gym, fitness, dancing or yoga. Sign up for strip plastic classes or oriental dances - this way you will not only keep your body in good shape, but also be able to please your loved one with a private show.

Completely update your wardrobe

Psychologists recommend that women who have lost weight get rid of things that have become great for you. New outfits will keep you in shape - it is worth gaining a couple of kilograms and they will become small. In addition, nothing pleases a woman as much as new clothes. And the more you enjoy life, the easier it is to maintain harmony.

The desired figure on the scales has been reached. Joy overwhelms and it seems that you can relax and start eating the same way as before. This is exactly what most people do when they finish losing weight, but the lost kilograms come back again. How to eat right after the end of the diet in order to consolidate the result and be sure that the weight is fixed and the scale arrow does not creep to the left?

Basic principles of nutrition after a diet

1. Keep portion sizes. Do not overload the stomach, throwing on food, do not pass. Your stomach has just reached the desired size, has shrunk, do not stretch it with a large amount of food. Eat small meals about 5 times a day. This is the best option so as not to overeat.
2. Remember, in order to get used to a normal diet, especially if the diet was very strict, it takes about 2 weeks. Introduce foods that were banned gradually. This is especially true for fatty and sweet foods. Start with small portions, literally one bite, and increase the volume over time.
3. Don't cut back on vegetables. Make sure your diet is still high in vegetables and low-calorie fruits.
4. Drink fluids at least 1.5-2 liters per day. These are juices, herbal teas and water. Other drinks are not included in this list, they are equal to a snack.
5. Focus when you eat. In order not to miss the moment when the body is full, it is important not to be distracted. TV, books, phone, Internet, let it be separate from food. Your task is to learn to feel when it's time to stop.
6. After hard long diets, nourish the body with vitamins, take them extra. After the transition to a normal, proper diet, they can be excluded if the diet has enough of the necessary healthy foods.
7. Don't eat before bed. The last meal should be about 3 hours before bedtime. If the feeling of hunger does not leave you, eat a piece of boiled meat or a serving of oatmeal boiled in water.
8. Do light sports. As a rule, after a diet, the body is not in good shape, especially if playing sports has not become a habit. After the end of the diet, it's time to put the muscles in order. Do not get carried away, like any load, the intensity should gradually increase.
9. Don't get carried away with sweets. The most desirable thing you want to eat after the end of the diet is a bun, cake, chocolate bar. Stop. Think about your work.
10. Keep a positive attitude. If you were able to endure the diet and achieve results, you will be able to exit it correctly.

Any diet is a huge stress for the body. When the long-awaited figure appears on the scales, I want to return to normal life. This is a natural desire, after a period of restrictions experienced. But remember that the result achieved is very easy to lose if you do not keep your head on your shoulders. Be beautiful!

There are many different theories about how to get your body in shape. Some people prefer not to eat after six, others exhaust themselves with strict diets, others simply refuse sweets. The right solution to this issue may not be the choice of a special diet, but the transition to proper nutrition. Find out what you need to eat to lose weight and how to choose a comfortable diet for yourself.

What is proper nutrition for weight loss

Many nutritionists call the principles of proper nutrition the free diet. This is one of the most popular destinations for weight loss. In the modern world, the concept of proper nutrition (PP) is interpreted in different ways. Some argue that for this it is necessary to completely abandon meat, bread, and sweets. The proposed method does not require such sacrifices. All you need to do is follow some recommendations and make the right diet.

A balanced diet improves metabolism, thereby promoting weight loss.. This mode will be optimal for people who have digestive problems, patients suffering from diseases of the gastrointestinal tract (GIT), cardiovascular system, diabetes. Natural foods with a moderate content of fats, proteins and carbohydrates will help increase performance and improve mood.

How to eat right to lose weight

Losing excess weight, adhering to a balanced diet, is real, the main thing is to take into account the body's need for calories and your daily activity. The basics of proper nutrition for weight loss are to replace high-calorie, fatty and fried foods with healthy foods rich in vitamins and minerals, and avoid snacking on the go.

Subject to all recommendations and calculation of calories, PP helps to lose weight by an average of 5-7 kg per month, depending on the characteristics of the body. The following tips from experienced nutritionists will help you understand the essence of the diet and master the principles of its construction:

• The energy value of meals per day should correspond to the costs of the body. For people with obesity, the total caloric content of meals should not exceed 900-1000 kcal. The standard rate of energy value for people with moderate activity is 1200 kcal, for athletes - 1600-1900 kcal.
• The chemical composition of products must fully meet the needs of the body. Try to eat a variety of foods with magnesium, calcium, phosphorus and other essential macro- or micronutrients.
• Learn to follow a diet. You should eat in small portions, but often, at regular intervals

Rules

Proper nutrition for weight loss is not a diet, in the classical sense of the word. This is a way of life, so the rules will have to be followed regularly. They are not burdensome, to learn them, you only need the desire to succeed:

• Drink enough water. You can calculate the required volume of liquid using a special application on your phone or use the standards. The norm is 1.5-2 liters of fluid per day, taking into account tea, compote, water or other drinks.
• Follow the regime strictly. Do not allow yourself to snack on the go, even if you feel a slight feeling of hunger. Over time, the body will get used to getting the right food at the right time.
• Choose your products wisely. Not all of them go well with each other. Find, print and hang a compatibility chart on the refrigerator.
• When buying food, carefully study the composition. The less everything is listed there, the more useful and natural the product will be.
• Bake, not fry - this is the main rule of PP. During frying, you use a lot of vegetable oil or animal fat, which is invariably deposited in the body. If you want to lose weight, steam, bake, or eat fresh foods.
• Dress salads not with mayonnaise, but with a spoonful of olive, linseed or sesame oil mixed with lemon juice.
• You should eat in small portions, from small plates. The maximum break between meals (excluding sleep) is 4 hours.
• Chew your food thoroughly, don't get distracted by reading the newspaper, browsing the web on your smartphone, or watching TV.

Proper diet for weight loss

In order for the body to regularly receive the vitamins and microelements necessary for work, you need to eat often - 5-6 times a day. The regimen should be scheduled so that each meal takes place at approximately equal intervals of time:

• Start your breakfast at 7-9 am. This is the time to eat carbohydrates. They are digested by the body longer than other components. Eat oatmeal with fruit or an omelet with vegetables for breakfast, drink freshly squeezed juice. If you play sports, go for a workout before eating.
• Have lunch no later than 12 noon. A good time to refresh yourself with first courses. Light vegetarian soups, plain borscht, cabbage soup, mushroom puree soup are suitable.
• Have lunch from 13:00 to 15:00. At this time, the body can still digest complex foods, so eating pasta, cereals, whole grain bread or potatoes for lunch is acceptable. If you prefer to play sports in the afternoon, then the consumption of complex carbohydrates should be minimized, and the emphasis should be on protein foods.
• Before dinner, you can have a snack between 16 and 17 hours. If you had a hearty lunch, then you can skip the afternoon snack. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
• The ideal time to finish your meal is 18.00-20.00. For dinner, protein foods are ideal - fish or lean meat with vegetables, as an alternative - fruit salad, cottage cheese casserole or scrambled eggs on proteins. If you want to lose weight, be sure to have dinner no later than 2-3 hours before bedtime.

How to switch to proper nutrition

After you understand how important it is to properly compose a diet, correctly distribute food throughout the day, it will be pleasant and easy to follow the regimen. Some rules will help you switch to a balanced diet without stress for the body:

• During the day there will be moments when the appetite has already woken up, and it is still far from lunch or dinner. So that there are no situations when you have to eat fast food when leaving the house, take lunch or an afternoon snack in containers with you.
• Make a grocery list before you go to the store. Be sure to include fresh vegetables, fruits, cereals, herbs in it.
• Forget about canned food, smoked meats, fast food. This is the most harmful food, it has a lot of preservatives, additives, flavor enhancers.
• Avoid refined sugar and sweets. Replace sweets with healthy honey, fresh sweet fruits.
• Put useful products in a prominent place. A plate of fruit in the center of the table or a cereal biscuit in the center of the table is sure to grab your attention.
• At first, do not give up completely "unnecessary" food. Make the transition smooth - remove fast food from the menu in the first week, sugar in the second week, and so on. If you feel like you're about to break down, have a piece of dark chocolate or another favorite treat.

diet

The result of losing weight directly depends on what kind of food you prefer to eat. The transition to proper nutrition will help not only achieve success, but also consolidate the result. The diet should include nutritious, but low-calorie foods, lots of vegetables, fruits, cereals. For convenience, print out and hang on the refrigerator a list of allowed and prohibited foods:

junk food	Healthy foods
white bread, yeast-leavened pastry, puff pastry	bread made from whole grain flour, rye or with the addition of bran
soups on a strong rich broth, milk, with legumes	vegetarian soups, soup-puree from vegetables, liquid dishes in lean broth
fatty meat, fish, smoked meats	crumbly cereals - rice, buckwheat, pearl barley, oatmeal, couscous, bulgur
canned food, homemade pickles, long-term fish or meat	stewed, fresh, baked vegetables - tomatoes, cabbage, turnips, cucumbers, zucchini, pumpkin
sausages, frankfurters, semi-finished products	lean meats - skinless poultry fillet, rabbit, beef, veal
fatty cottage cheese, cream, salted cheese	lean fish - bream, pike perch, cod, pollock, carp, flounder
sweet commercial juices, carbonated mineral water, alcohol (excluding natural wine)	steam omelet, hard-boiled eggs (no more than 2 pieces per day)
cooking oils, hot sauces, mayonnaise	low-fat dairy products - cottage cheese, kefir, milk, cheese, yogurt
some types of fruits and berries - raisins, bananas, grapes, dates, figs	fresh berries and fruits
fast food, crackers, chips, other "dry" food	green tea, red tea, natural coffee, rosehip broth

Power scheme

Studying the principles of digestion of certain substances by the body, scientists came to the conclusion that some types of products do not mix well with each other, provoke digestive disorders, heartburn, flatulence, and fermentation in the intestines. In addition, incompatible foods are not completely digested, not only not bringing benefits to the body, but also deposited in the form of fat.

There is a special table that lists product compatibility. So, you can not combine meat with potatoes or pasta. For chicken or veal, it is better to serve baked or grilled vegetables. It is desirable to cook all dishes with a minimum amount of oil or fat. When switching to proper nutrition for weight loss, nutritionists advise to study this plate in detail.

In addition, experts have noticed a pattern between the desire to eat "junk" food and the lack of certain substances in the body. In order not to break off the diet, try replacing sweets and other dishes with healthy foods without breaking the diet:

What do you want to eat	What is missing	What to replace
fatty food		Sour-milk products (natural yogurt, kefir), nuts, sesame seeds
Muffins, pastries, white bread	Amino acids, nitrogen	Nuts, seeds, eggs
Chips, crackers, fried	carbon	Beans, lentils, potatoes
salty		Seafood, seaweed, fish
Sweet		Champignons, turkey, cucumbers, tomatoes, white cabbage
Chocolate		Almonds, cashews, buckwheat, chickpeas

How to drink water correctly

Nutritionists always advise drinking at least two liters of fluid per day.. It can speed up metabolism, prevent overeating, dehydration. In addition to the fact that you need to drink water, it is important to understand how to do it correctly. There is a certain scheme:

1. Be sure to drink two glasses of water before breakfast. The liquid will fill a part of the total volume of the stomach, helping to get full faster. You can start eating in 15-20 minutes. If plain water is difficult to drink in such quantity, add half a teaspoon of honey or a few drops of lemon juice to it.
2. Drink two glasses of water closer to 12-14 hours, have lunch 20 minutes later. After dinner, you can’t drink anything for 2 hours, it is strictly forbidden to drink any liquid along with meals.
3. Before dinner, you need to drink 1 glass of water. Drinking food is prohibited. To avoid swelling, do not drink tea, kefir or other liquid drinks 2 hours before bedtime.

It is a well-known fact that the rate of weight gain and loss depends on the human metabolism. So, some can literally get fat from water, while others eat cakes without the risk of weight gain. Scientists have found that there are drinks that can affect the speed of metabolic processes:

• Green or Monastic tea. It not only affects the metabolic rate, but also has a diuretic effect, contributing to rapid weight loss.
• Ginger decoction. Ginger root contains capsacin, a substance that gives the drink a “hot” taste, improves digestion, and has a slight antibacterial effect.
• Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery) have been proven to improve metabolism. It is better to use them on an empty stomach, for example, in the morning, replacing 1 glass of water with juice.
• Sage tea. The drink not only promotes better digestion, but also helps prevent colds.
• Liquid chestnut. The healing drink energizes, cleanses the body of toxins and toxins.

How to make the right diet for weight loss

The menu should be planned so that it takes into account all the principles of proper nutrition for weight loss. It is important not only to schedule a meal by the hour, but also to take into account its calorie content.. Nutritionists recommend distributing the daily calorie intake:

• breakfast - 500-600 kcal;
• snack - 150-200 kcal;
• lunch - 300-400 kcal;
• afternoon snack - 150-200 kcal;
• dinner - 300-400 kcal;
• drinks - 100-200 kcal.

Menu for the week

When compiling a diet for 7 days, you need to take into account the calorie content of dishes, because proper nutrition for weight loss does not imply a complete rejection of your favorite delicacies. To regulate the amount eaten per day, you will need a food calorie table. Manufacturers indicate the energy value on the label of their products or you can find a table with calories on the Internet. In order to get enough, but not overeat, it is recommended to adhere to the following indicators:

• People leading a sedentary lifestyle are allowed to eat up to 1200 kcal per day.
• Activists, athletes, when doing fitness, the diet should be increased to 1800 kcal.

	Breakfast (30-40% of energy value)	Lunch (40-50%)	Afternoon snack (10%)	Dinner (up to 20%)
Monday	Muesli with fresh fruit (100 g), green tea with honey, cheese bread.	Boiled chicken (70 g), sauerkraut or stew (100-150 g), rosehip broth.		Vegetable casserole with cheese (100 g), chamomile tea.
	2 egg steam omelet (200g), apple, unsweetened black tea.	Mushroom puree soup (200-250 ml), meatballs with rice and vegetable garnish (100 g).		Vegetable salad (100 g), 150 grams of low-fat cottage cheese with fruit.
	Buckwheat porridge on water (150 g), fruit salad (100 g), rosehip broth.	Pumpkin soup, vegetable salad (250 ml), boiled veal (100 g).	Yogurt.	Steamed fish and broccoli (200 g), tea.
	Cream cheese toast, vegetable salad with avocado (150 g), fruit juice.	Whole grain pasta (150 g), vegetable salad (150 g).	Dried fruit compote, biscuit biscuits.	Boiled turkey (150 g), grilled vegetables (100 g).
	Baked potatoes stuffed with spinach and cottage cheese 2-3 pieces, tea.	Shchi - 1 soup plate, salad with tomatoes and herbs - 100 g.	Cottage cheese 0% fat.	Carrot cutlets (2 pcs.), Rabbit stewed in sour cream (100 g).
	Oatmeal with honey (200 g), fruit juice.	Vegetarian cream soup - 1 soup bowl, baked chicken with rice for garnish (100 g).		Braised cabbage with carrots (150-200 g), turkey (70-100 g).
Sunday	Omelet with vegetables (150 g), a slice of rye bread with cheese, fruit drink.	Steam veal (100-150 g), baked vegetables (200 g), tea.		Salmon baked with lemon (200 g), tea.

Menu for the month

Based on a weekly diet, you can create a menu for a whole month. The main condition is to make it as diverse as possible. The proposed menu is just an example of how you can combine products. It describes three options for breakfast, lunch and dinner, for a snack you can eat any fruit or berries, drink a glass of kefir:

First week	Oatmeal with fruits (200 g), tea; 2 whole grain toast with cheese, boiled egg, juice; cottage cheese with honey and fruits (150 g), almonds, rosehip broth.	Salad with cherry tomatoes, chicken and bulgur (150 g), 1 hot sandwich; vegetable soup (200 g), rice with steamed fish (150 g); stewed vegetables with veal 300 g).	Rice with seafood (100 g), vegetable salad (100 g); cottage cheese casserole (150 g), fruit salad (100 g); steamed omelet with green beans or asparagus (150 g), unsweetened fruit (100 g).
Second week	Protein steam omelette (200 g), cheese (50 g), coffee; baked apple with honey and almonds, 2 toasts, green tea; buckwheat porridge with onions (200 g), natural yogurt (80 g), ginger tea.	Soup with chicken and vegetables (200 g), lettuce with tomatoes, seasoned with olive oil (100 g); pumpkin soup (200 ml), baked vegetables (100 g), a piece of fish (80-100 g); couscous with vegetables (200 g), apple.	Baked fish with green cabbage salad with cucumbers (total weight of dishes - 250-300 g); steamed broccoli (150 g), a piece of chicken fillet (150 g); stewed rabbit with sour cream and onions (200 g), cottage cheese (100 g).
Third week	Cheesecakes with honey - 3-4 pieces, fruit salad (200 g), tea; cottage cheese casserole (200 g), salad (100 g), apple, juice; muesli with warm milk and dried fruits (200 g), hard cheese (50 g).	Warm salad with turkey (200 g), kefir; soup with croutons and eggs (200 ml), vegetable salad (100 g); fish steam cutlets with rice (300 g - the total weight of the dish).	One pita with chicken and avocado, natural yogurt (150 g); baked pumpkin with cottage cheese (200 g); steak with vegetable garnish (200 g).
Fourth week	Lavash sandwich, any fruit (100 g), coffee; boiled eggs - 2 pcs., an apple, a piece of cheese (50-70 g), a rosehip broth; yogurt with fresh fruit - 100 g, green tea, 2 toasts.	Stewed veal with vegetables (200 g); buckwheat with onions (200 g), vegetable salad (100 g); a bowl of mushroom cream soup, a 100-gram piece of boiled chicken, a tomato salad with mozzarella (100 g).	Flounder baked in foil with lime and rosemary (200 g), vegetable salad (100 g); baked vegetables (100 g), steam veal (200 g); pepper stuffed with ground turkey with tomato sauce (2-3 pcs.).

The best diets for effective weight loss

Losing weight quickly with proper nutrition is impossible. This technique involves a long process of losing weight, but it guarantees that those extra pounds will not come back to you. For these reasons, many people who lose weight prefer to try a diet first, and then switch to a balanced diet. Doctors recommend sticking to this menu for no longer than 2-3 weeks, so as not to harm your health.

Buckwheat diet

Belongs to the number of mono-diets, because it is necessary to eat exclusively buckwheat throughout the entire period of weight loss. This cereal is a very satisfying product, it contains a lot of protein and valuable macronutrients, but buckwheat has very few carbohydrates compared to other cereals. With the help of this mono-diet, you can lose 5-7 kg in 7 days, but it is not recommended to adhere to such a diet for more than a week.

The main disadvantage of the buckwheat diet is that you need to eat only one product, which means that during weight loss the body will receive less of those substances that are not present in buckwheat or contained in a minimal amount. Therefore, many doctors recommend diversifying a strict menu with vegetables, fruits and berries. Groats can be boiled, but it is better to pour boiling water over night. To lose weight on a buckwheat diet, you need to eat no more than 1 glass of porridge per day.

Protein

This nutritional plan is unique in that it includes protein foods loved by many - cottage cheese, milk, meat, fish, eggs. Due to the sharp restriction of fats and carbohydrates, the body will be forced to draw energy from its own fat reserves, thereby burning subcutaneous deposits. With the help of a protein diet, women manage to lose 10-12 kg in 3 weeks.

The standard protein menu is designed for two weeks, after which you should smoothly adhere to the basics of proper nutrition when losing weight. The diet has its limitations, for example:

• It is strictly forbidden to adhere to such nutrition for pregnant women, women during lactation and those patients who have problems with the liver or kidneys.
• With caution, the choice of a protein diet should be approached by people with diseases of the cardiovascular system, especially patients with arrhythmias.
• A doctor's consultation before starting to lose weight on proteins is necessary if you have digestive problems, gastritis or other diseases have been diagnosed.
• It is not recommended to lose weight on proteins for the elderly, due to an increased risk of thrombosis and changes in the structure of cartilage tissue.

Ducan's diet

The principle of nutrition, developed by the famous French nutritionist Pierre Dukan, is especially popular. The weight loss technique is divided into 4 stages, each of which has its own characteristics when choosing food:

• Stage 1 - attack. It lasts from 2 to 7 days, during which you can eat only proteins.
• Stage 2 - alternation. Continues 1-2 weeks. At this time, you need to add fresh vegetables to the menu, alternating the intake of fiber with proteins.
• Stage 3 - fixing. It lasts until you get the desired weight loss result. It is necessary to adhere to the rules with alternation, gradually introducing new dishes to the menu from the list of allowed ones.
• Stage 4 - stabilization. You have to stick with it for the rest of your life. The principle of this stage is simple: 6 days a week you can eat whatever you want, but on the 7th day only proteins are allowed.

Losing weight on the Dukan diet is real, and how much to lose will depend on you and your diligence. On average, women manage to get rid of 10-15 kg in 2-3 months. Before starting a diet, it is worth considering its contraindications. The diet is strongly discouraged.

• pregnant women;
• women who are breastfeeding;
• patients with diseases of the heart, liver, kidneys, blood vessels;
• people with impaired metabolism;
• patients with gastrointestinal diseases or gout;
• those people whose activities are associated with severe mental or physical stress.

Video

Every woman who has lost extra annoying kilograms is often tormented by the question of what to eat after a diet. Indeed, after successful weight loss, the time always comes for the second, no less important stage - consolidating the result for a long period. In this article, we will try to answer the questions of how not to gain after a diet and how to eat right after losing weight in order to maintain the long-awaited harmony?

The importance of proper nutrition after weight loss

Nutritionists say that after a diet it is better to eat the same foods that were consumed during dietary nutrition, but at the same time gradually increase the amount of food consumed. This is due to the fact that during the period of weight loss, the human body begins to work in a more economical mode.

Scientists have found that the body temperature of a person who has recently been on a diet becomes slightly below normal. Such a slight decrease usually manifests itself in the form of constant fatigue, drowsiness, because the body is forced to save energy.

After losing weight, the human body continues to work in its usual mode for some time, so all the calories that come in excess of those that the body is used to receiving during the diet are stored “in reserve”.

Basic rules of nutrition after a diet

To the question of how to eat after a diet, you can unequivocally answer that it is necessary to follow simple rules:

• maintain the volume of servings, do not overload the stomach and do not overeat. After losing weight, the stomach shrunk, so you should not stretch it with an additional amount of food. It is not so important what to eat after the diet, but it is important how much to eat after the diet. It is advisable to eat food in small portions, at least five times a day;
• It must be remembered that in order for the body to get used to ordinary food, it will take at least two weeks. Products that were banned during weight loss should be introduced into the diet very gradually, especially sweet and fatty foods. You need to start with very small portions, and gradually increase the amount of food over time. In the diet after the diet, it is necessary to include a large amount of fruits and vegetables;
• you need to focus more not on how to eat after a diet, but simply listen to your body and not miss the moment of saturation. It is very important to feel when to stop;
• after a hard and long diet, it is useful to nourish your body with vitamins by taking them additionally. After the final transition to proper nutrition, supplements can be excluded;
• don't eat before bed. The last time you can eat about three hours before bedtime. With a strong feeling of hunger, you can afford a small piece of boiled meat or a small portion of oatmeal boiled in water.
• no matter what you eat after the diet, you should not give up light sports, because after the diet you need to tighten the muscles of the body;
• when discussing the question of what to eat after a diet, it is important to remember that the most important thing is to maintain a positive attitude, because if the body was able to withstand the diet and achieve results, then it will be able to get out of it correctly;
• For proper functioning of the body, you need to consume at least two liters of fluid daily.

Indicative menu after the diet

Below is a sample menu after the diet:

• for breakfast, cook oatmeal (35 g), drink light yogurt (150 g), instead of dessert, you can eat a few small apples;
• for lunch, boil chicken fillet or skinless chicken breast (portion 120 g), make a light vegetable salad (200 g);
• for dinner, stew fish (150 g), prepare a light salad (200 g).

The menu can subsequently be diversified with a small number of other useful products.

After a strict diet, you need to pay a lot of attention to your diet. It is not bitter to realize this, but a rigid diet is the strongest undermining one's own health.

How to live and eat after a strict diet?

Let's talk about this topic, especially if you have some kind of result and do not want to lose this result at all.

If it was strict diet- then for some time, you were in a calorie deficit, which means that the food was scarce and malnourished, and in simple words, you were starving.

How to keep weight after a strict diet?

In my opinion, you now have 2 ways, continue to test your willpower and will to win, or switch to fractional nutrition and calorie counting, then somehow balance your appetite and even out, normalize eating behavior.

And now, in simple terms, extra pounds in your life arose for a reason, you ate more calories than you spent.

Or maybe you have a good appetite or you are a gourmet, and like to eat deliciously - all this is not so important. The important thing is that you have a habit and need to eat a lot.

If you did not have such a habit, then there would be no excess weight.

Then, you decided to take on yourself and after listening to many "smart" people, you decided sit on strict diet with food restriction. Why did I put "smart" people in quotation marks?

Because they say that as long as you fast on a diet and eat right, especially if this happens within 21 or 28 days, then your body will get used to eating right and you will form the right eating behavior.

Firstly, the body will not get used to it, nutrition is not a conditioned reflex, but a need and an instinct, so it will not work out for the body to wean itself from eating sweets and harmfulness (besides, these are the habits of the mind, not the body).

And, secondly, the body itself will never engage in self-destruction and self-destruction (and after all, conscious restriction of oneself in food is self-destruction), it is only the conscious mind (ego) that can hate itself and at the same time engage in self-sacrifice.

This is a small digression, so you went on a diet, while shoving your eating habits and desires to hell, saying no to all the goodies at the same time, confidently believing that after a while you will simply stop loving all these goodies and sweets.

As time went on, you have great willpower, you endured, and your weight began to decrease and finally decreased.

But for some reason, the passion for your favorite products has not gone away, but has become even stronger and unbearable.

Do you continue to hold yourself in an iron fist, but are you afraid that your willpower may let you down?

What to do in such a situation, after a strict diet?

I can only recommend one thing:

1. First, count calories and find out how much you eat per day?
2. What calorie deficit are you currently in?
3. How disturbed is your metabolism and how scared is your body?

And it is necessary to slowly restore normal metabolism.

The normal number of calories for the body to work is 1500-1800 per day with reduced physical activity.

If you are actively working, and you are now at a normal weight and you have no fat reserves left, then the question is where does the body get energy from?

That's right, it will lower your metabolism, that is, you will be more tired, you will want to sleep, you will have chronic fatigue, a constant lack of strength and energy for some business.

Not a very good prospect, right?

The body saves its resources, and at the same time, as a zealous owner, drags every extra calorie into reserves, for hungry times.

He himself will sit half-starved, save on everything and everywhere, but at the same time he will have all the bins filled.

This just applies to those people who have a very low calorie corridor, but at the same time, they do not lose weight at all, and sometimes even gain weight, and at the same time they are very surprised, what kind of disgrace is this?!

To restore normal metabolism, you need to try hard, and gradually increase your caloric corridor, but not immediately and in all directions.

As I wrote above, if you don’t like to count calories, but just sat on some kind of mono diet, or a diet with some kind of algorithm, and you don’t know how many calories a day you ate food, then to jump off slow metabolism, you need to know!

Start leading, at first, write down all the food you eat, and at the same time immediately weigh and count))

When you count, you will most likely see that there are few calories, it can be 1,000 or less, so you need to slowly add.

I know from experience that some people have a severe shortage of calories, especially when they eat very little, the stomach shrinks and it seems to them that they don’t need more food.

These are the symptoms that speak of incipient anorexia - irreversible changes begin in the gastrointestinal tract.

There is another important factor, if you are just going to go on such a diet, then first find out how many calories you eat in normal mode, without cutting back and without control.

This information will give you reason to think about how much you cut your body, and what will happen after the diet?

How to straighten out your metabolism after a starvation, low-calorie diet?

So that everything that you eat in excess of the minimum does not go into fat, you need to increase physical activity - to disperse the metabolism.

If you just start to slightly increase your portions, then the body continues to save resources and, in its opinion, distills everything superfluous into fat, while giving you constant fatigue and underestimated activity.

If you start doing some kind of physical activity, for example, doing exercises for the press or buttocks, only a condition, you should start doing exercises for muscle groups for which you have not done anything before.

The body needs to restore muscles after a load, and those “surpluses” will go to muscle recovery, and not to fat.

And if you want to return to a normal diet after a strict diet, or at least to a low-calorie diet, then be sure to calculate your calorie corridor.

And smoothly switch to fractional nutrition, at first adding 100-150 calories per day, be sure to do physical activity and be sure to drink at least 1.5 liters of water.

The transition period should be some time so that your body can readjust and begin to function in a new mode. In terms of time, everything is individual, someone has a week, someone has 2 weeks. Focus on your well-being.

So, to summarize, after a strict diet - you need to go and calorie increase gradually

This is for the first time, although, honestly, I am not a supporter of calorie counting, I think that it is necessary to restore normal eating behavior, which has been disturbed, changed, after some life troubles and upheavals.

If you are on the path of restoring eating behavior, and this is not just work with appetite and a decrease in the amount of food, this is work with the psychological causes that led to your current state of emotional reactions.

The work is long, but worth it.

After all, how great is it to do a job once, so that later you never return to it and generally forget about that problem?

So it should be with weight loss, once worked and lost weight forever. And so, only attempts and attempts, only wag the nerves, you can’t say more. Especially with regards to diets, then one, then another, then lost weight, then gained again.

As always, I look forward to your opinions in the comments, are you on a strict diet or are you already after a strict diet? Tell us what is happening or happened to you?

Did you manage to lose weight and keep weight after a strict diet?

Best regards, Natalia.