We have previously written about what is cellulite. There are dozens of ways to fight cellulite: expensive and cheap, effective and not so effective. It`s a quite a pity, but irrespective of how much money and efforts you spend, none of these methods will be counterproductive without proper nutrition. In this article, you will learn what foods to eat to help get rid of cellulite.
The basic rules of a healthy diet, which every woman must follow…
In the world, there are many different diets and food practices. Many of them work really well but it’s important remember that all diets are chosen individually. So, don’t assume that if the diet has helped others, it will definitely beneficial for you.
So let’s talk about proper nutrition. Fundamental rules of a healthy and balanced diet should be employed throughout life, not just during a certain period of time while you are on a “diet”. Proper nutrition should become a way of life, part of your lifestyle. By following a healthy diet for weight loss, you can not only keep your body in shape but also improve your health and make your life more balanced.
Scientists of many countries have shown that the human body is subject to the laws of thermodynamics. In this regard, healthy and adequate nutrition is based on the following principle: the food energy value consumed should correspond to the energy output. But unfortunately, this condition is most often violated. Namely, the consumption of foods rich in calories (sugar, potatoes, bread, etc.) is significantly higher than the energy costs. As a result, with each year of your life, you gain weight that brings you closer to being overweight and obese.
In addition, there is a second principle — the chemical composition of foods must necessarily satisfy the physiological needs of the body. According to the rules, the body needs no less than seventy different ingredients every day. They are vital because they are not synthesized in the body. From this comes the following principle of healthy nutrition, i.e. the maximum variety of foods.
The last but not least principle of ideal nutrition is a proper dietary regime. The proper dietary regime is alternation, frequency, and regularity of meals. The need for nutrients, energy, and a dietary regime are selected individually, depending on the needs of the body, age and physical activity.
Many people mistakenly believe that if they properly choose a set of products on the number of vitamins, carbohydrates, fats and calories, the body will get the necessary nutrition, but it is not so. In order to achieve this, the following conditions must be taken into account:
- Terms and frequency of meals
- The number of calories of food
So, in order to eat well, but not to gain weight and always look your best, you should follow the following rules of a healthy diet:
1. Eat fruits and vegetables as much as possible.
Here we will mention that it’s recommended to eat more vegetables than fruits because fruits contain a large amount of sucrose. Strange as it may sound, but no one succeeded to lose weight due to apples. The same thing is about pears, bananas, watermelons and melons, as they contain a lot of calories. But it is, of course, also impossible to stay healthy without them. You just need to make it a rule not to eat the whole bunch of bananas at a time. But as for pineapples, grapefruits, and oranges, there are no restrictions; you can eat them in large quantities. Also, do not forget about vegetables. Vegetables are an essential part of a healthy and balanced diet. They contain high amounts of minerals, vitamins, and fiber, which is essential for weight loss.
2. You should drink as much water as possible.
But do not drink too much water, because it can lead to edema. Daily water intake is two liters. Mineral water is considered to be perfect because it does not contain fats, caffeine, and sugar, which is abundant in other beverages. You should minimize, or better even, eliminate completely, the consumption of Pepsi and Coca-Cola. Firstly, it is very harmful for the entire body, and secondly — it is filled with sugar. Water will help improve your digestion, and, of course, it will have a beneficial effect on your skin condition.
3. Reduce the intake of junk food to a minimum.
Naturally, you cannot refuse sweets at completely. Eliminating sweets completely could result in bad moods, and the mental capacity becoming reduced. But, of course, it is not necessary to eat starchy foods daily. If the rejection of sweets is quite a difficult task, opt for low-fat cookies and cakes without cream.
4. Eat porridge for breakfast.
Despite the fact that many people say that porridge contributes to weightgain, it is not so. How could you possibly gain weight if the porridge is cooked with water, without butter? It is best to cook oatmeal with bananas, raisins or apples for breakfast. Rice porridge with honey or buckwheat with some fried carrots and onions will be great. The beneficial point to mention about these wholefood breakfast options is that they contain the so-called “slow” carbohydrates, meaning they are released slowly so they not immediately absorbed into the body, providing a sustained about of energy until lunch time. “Fast” releasing carbohydrates are contained in starchy foods, sugary foods; providing a quick burst of energy, then all of a sudden they drop.
5. Constant movement.
This is especially true for those who have a sedentary job. On weekends, you can swim in a swimming pool; you can do aerobics, fitness or shaping exercises. Also, you can workout at home: read about the most effective exercises and complexes.
6. Replace products.
The reason for this rule is that you must learn to replace high-calorie foods with products that are less harmful to the health of the whole body. If it is difficult to give up meat, fat pork can be replaced with chicken. Sunflower oil can be replaced with olive oil. Fatty cream can be replaced with natural yogurt. Replace sugar with a substitute such as maple syrup or honey. It will be difficult for the first few days, but then the body will get used to the changes.
7. Say NO to alcohol.
Naturally, no one makes you completely refuse alcohol. Just when there is a reason to drink and you do not want to refuse, remember that beverages, which include alcohol, contain huge amounts of sugar, which will negatively affect the body and the overall health. You must make it a rule to drink no more than one glass of wine at a time.
8. Learn how to reduce portion sizes.
The best way to keep yourself in shape is to eat half the portion that you usually eat. Small plates, in which the portion will look much larger, will help you. At supermarkets, you can buy fewer products, buying higher quality and more expensive ones so you are still spending the same amount of money. It might make you savor your food more.
9. Make it a rule — do not eat after seven o`clock in the evening.
Of course, it is almost impossible to do this for many people. Most come home from work after seven, and they need to have time to dine. Dinner at work is considered to be the ideal option, but if you do not manage to do this, it is necessary to have dinner after seven in the evening, but in this case, dinner should be light. It should include fruits or vegetables. Also, you can eat a hundred grams of low-fat yogurt or cottage cheese. And, of course, the main thing here is not the “seven o`clock”, but that it is necessary to have dinner at least three hours before bedtime.
10. It is necessary to count calories.
If the energy consumption is much higher than the expenditure, the beautiful body is out of the question. But it is not always the case. You can just count calories in foods consumed. To keep yourself in shape, you need to consume no more than 1200 calories a day, in order to lose weight — 800 calories. And when you buy products, you need to pay attention to the calorie content of 100g.
11. Do not be nervous.
The fact is that stress is not favorable to weight loss. You should give yourself at least half an hour every day, take an aromatic bath, do a relaxing massage, listen to your favorite music, take walk in nature, simply, to do what your heart desires.
12. Do not overeat.
It should be taken as a rule to leave the table a little hungry. In this case, it will be easier for the body to digest food.
8 of the Healthiest Foods on the Menu to Fight Cellulite
Now that you know HOW to eat properly, let`s talk about WHAT we need to eat to fight cellulite. These 8 products are really indispensable for this purpose.
This bright fragrant tropical fruit is often the first victim of diet revision because of its high starch content. However, bananas are an important part of a cellulite-fighting diet thanks to the high ratio of potassium to sodium: sodium retains water and potassium has the opposite effect. Therefore, bananas are a good choice as a snack or in a mixture with a fermented milk product if you are prone to the formation of cellulite. In addition, potassium stimulates blood flow, which is useful to transport nutrients to the body`s cells.
Can you imagine a diet, especially anti-cellulite diet, without it? Water is unique in that it gives a feeling of fullness in the stomach without a single calorie. The clean liquid is necessary for the formation of lymph: as it is known, interruptions of lymphatic drainage often cause significant cellulite. But do not forget that in order to restore eliminating toxins and removing protein “garbage” lymphatic drainage, it is important not only to drink enough but to move regularly! Lymph circulation is supported not by the heart, but local muscle contractions. By the way, the trick that, according to some sources, helps to burn 70 kcal (per 2 liters of water intake) is quite popular: drink ice-cold water, so that the body would spend more energy to “warm” it. The risks of this trick are obvious in any season, so it is better not to abuse this secret!
3. Spices: Pepper, Ginger, Curry and more…
Studies have shown that hot peppers not only make food more tempting but also contain the alkaloid capsaicin, which helps lose weight by stimulating thermogenesis, the release of heat by cells, which just takes the energy stored in fats. In addition, it is important in a cellulite-fighting diet that capsaicin suppresses the appetite: in the course of experiments it was found that with hot peppers people consume almost 20% less than their usual portion is!
4. Herbs: Rosemary and Watercress
Rosemary contains rosmarinic acid, the plant polyphenol that protects the skin from the inside and outside from the destructive effects of harmful free radicals. In addition, the fragrant plant contains ursolic acid, a unique substance that helps to lose weight and stay young, fighting skeletal muscle atrophy at the same time. These valuable qualities of rosemary should be used in the anti-cellulite diet! The other fresh herb with a strong bright taste, which will decorate any dish and will benefit in the fight against fatty deposits, is watercress. Its advantage is not only it is low-calorie — watercress is literally bursting with vitamins, potassium, iron, copper, and iodine.
This simple vegetable is a real champion in terms of delicious dishes that can be cooked with it! Cabbage is a tireless fighter on the front of the anti-cellulite diet due to a high content of vitamin C, potassium, and calcium. In this regard, tiny Brussels sprouts are particularly useful: they contain a chemical substance that converts into diindolylmethane (DIM) in the human body. DIM blocks a particular type of estrogens that violate the synthesis of collagen, and thus weaken the connective tissue.
6. Whole Grains: Barley, Oatmeal, and more…
Barley is distinguished by the lowest glycemic index among all whole grains: it allows it to be slowly absorbed, gradually releasing glucose into the blood, which, on one hand, ensures a constant supply of energy, while on the other hand, saves you from hunger pangs. Oatmeal is proven to be an exceptional way to start the day, providing special fiber that turns into a gel absorbent while traveling through the digestive tract — this gel literally “vacuumes” toxins, eliminating them. And quinoa is a unique whole grain, famous for its high content of protein, one of the main components of a cellulite-fighting diet, as well as magnesium and phosphorus, essential for the health of muscles and bones.
Do not be afraid of alligator pears! Yes, this exotic green fruit is high in calories, but some avocados can decorate any anti-cellulite diet. Oleic acid, contained in avocado, regulates appetite; furthermore, in the body, it is converted into a hormone-like substance that can activate satiety and pleasure in the brain. Avocado also contains glutathione, which helps the liver to cleanse the body of toxins, and unsaturated fatty acids as part of the green creamy flesh are considered to be beneficial fats.
Eggs are not only delicious, but also rich in bioavailable protein and “anti-cellulite” vitamins and minerals — A, E, D, B12, iron, iodine, and zinc. The high protein content makes them a wholesome product with a minimum amount of calories, and to control the use of fat and cholesterol in the cellulite-fighting diet, you should eat only the egg whites.
Composing your menu, take into account the properties of the products that help fight cellulite: food that provides not only the intake of vitamins and antioxidants but also a long feeling of satiety, which will help you overcome the temptations and cravings to eat sweets and snacks, will help achieve the greatest effect. After all, these small weaknesses lead to a lot of troubles! Don’t forget to combine the anti-cellulite diet with daily movement: you do not have to sweat at the gym, even a simple daily walk will be an adequate incentive for the healing lymphatic drainage and will help to say goodbye to the orange peel syndrome.
Also, anti-cellulite oils will be useful for you.