An effective diet for a student

Diet for students, it turns out, is necessary from the very beginning of their studies. According to the observations of medical workers, after the first year of study at a university, students gain several kilograms. This is due to the fact that mother is not around and there is no one to prepare proper food. And if no one cooks, then the student eats what God sent - fast food, snacks, carbonated sweet drinks. Constant snacking, snacking, eating while hugging a smartphone or tablet - all this negatively affects the main organ of the digestive tract - the stomach, the metabolism and, as a result, excess fat accumulates in the body.

The right diet for all students

Diet for students, it turns out, is necessary from the very beginning of their studies. According to the observations of medical workers, after the first year of study at a university, students gain several kilograms. This is due to the fact that mother is not around and there is no one to prepare proper food. And if no one cooks, then the student eats what God sent - fast food, snacks, carbonated sweet drinks. Constant snacking, snacking, eating while hugging a smartphone or tablet - all this negatively affects the main organ of the digestive tract - the stomach, on metabolism and, as a result, excess fat accumulates in the body.

Reviews

While studying at medical university, I encountered problems with nutrition and a lack of useful components. Constant snacking, eating on the run, lack of a schedule and poor quality products - all this has caused frequent stomach pain and a deterioration in general condition. However, with the help of a diet for students, I was able to cope with these problems and establish a normal daily diet.

I agree with the author above. Living in a dormitory, an unstable study schedule, couples that constantly change, disappear or new ones appear - all this does not give time to eat normally, and even more so to properly distribute your day. The student diet saved my situation. And I noticed that much less money began to be spent on food.

What foods should students eat?

Students are people who study a lot and constantly strain their brains. So, to maintain brain tone, it is necessary to include the following foods in your diet:

garlic - it accelerates blood circulation, saturates the brain with oxygen and ultimately improves memory;
honey - the glucose contained in it improves memory;
milk - vitamin B12 present in it promotes better memory;
lemon - vitamin C prevents forgetfulness and helps retain information in the head;
red and purple grapes - improves the nutrition of gray cells and protects them from destruction;
walnuts - the vitamins B and E they contain stimulate the functioning of brain cells and develop thinking;
water - the body of all people consists of 80% water, and the brain is 90%, so you need to drink at least 8 glasses of water a day to maintain the elasticity of the gray matter. Water also speeds up the body's metabolism, which is very important for losing weight.

What foods should you avoid?

There are foods that students need to categorically exclude from their diet because of the irreparable harm they cause to the body. The leaders in terms of harmfulness are chips and carbonated sweet drinks. Chips are a mixture of unhealthy fats and fast carbohydrates, seasoned with food colorings and preservatives, the calorie content of which is off the charts, up to 1100 calories in one pack, which corresponds to 50% of the daily value. Sweet carbonated drinks are a mixture of aspartame, sugar, dyes, preservatives, the consumption of which leads to inhibition of metabolism and obesity. You should also add trendy energy drinks to this list. In addition to all of the above, they provoke addiction or dependence, which is very bad for the body.

Next in terms of harmfulness is food from fast foods, the so-called “fast food” - hamburgers, French fries, pasties, nuts, Mivina, Doshirak, sandwiches, crackers, soups from bags. The harm is the same as from chips. In terms of harmfulness to the body, fast food is also not inferior to sausage products - when paper was added to it, nothing else, because cellulose has always been a natural product. Nowadays, transgenic soybeans are added to sausages, sausages and sausages, which causes intoxication of the body.

The next most harmful foods are sweets, margarine, and baked goods made from wheat flour. We have known all this since early childhood - the high sugar content in cakes and its immediate digestibility lead to an increase in blood sugar, metabolic disorders and obesity. Margarine contains a sufficiently high concentration of transgenic fats that it should be completely excluded from the diet. Let's not forget to mention mayonnaise and ketchup, which are a necessary attribute of every meal. If you can’t stop completely, limit it to 1-2 times a week. Mayonnaise, again, has a high content of transgenic fats, and vinegar, reacting with plastic packaging, saturates mayonnaise with carcinogenic substances. In ketchup, you may not even find tomatoes; instead, there are dyes, flavor substitutes and preservatives. If you can’t give up ketchup completely, ask your mom to make homemade ketchup from tomatoes and natural seasonings.

These are all basic products that you need to limit your consumption and try to gradually stop using them completely. Then you won’t have to think about a diet to lose weight or run to doctors with health problems.

Menu for the day

Eating a healthy diet may seem like it doesn't fit well with being a student, but that's not true. On the contrary, you will save money if you switch to a nutritious diet.

Breakfast

Boiled eggs, rice or buckwheat, black bread with butter, tea or coffee. Second breakfast: kefir, yogurt or bun.

Dinner

Vegetable soup or chicken broth, pasta, coleslaw, juice or tea.

Dinner

Tomato and cucumber salad, cottage cheese, apple, tea.

Basics of nutrition for students.

Each student should try to independently organize their nutrition in such a way as to obtain all the necessary nutrients from food. To do this, follow some simple rules:

Organize meals 4 times a day:

in the morning - cereal energy drink (porridge) without sugar and butter, cooked in milk or meat broth;
second breakfast - yogurt, kefir or fermented baked milk, possibly with a bun;
lunch should be included - soup (borscht), a piece of meat or poultry, salad, natural fruit juice;
dinner - something light - cottage cheese, mozzarella, salad or vegetables, cooked in any form.

Eat food without haste, sitting comfortably at the table.
Try to cook food from natural products, not semi-finished products.
Drink a lot of natural water (not carbonated).
Include fresh fruits and vegetables in your daily diet, preferably domestic and in season.
Avoid snacking on the go.
Refrain from drinking alcoholic beverages.

If these were the rules of food consumption while living with parents, then in independent life it will be easy for the student to adhere to them.

Basic diet rules for students.

In order not to think about a diet for weight loss, the main meals for a student should include the following substances in the daily diet:

proteins (lean meat, poultry and fish) - saturate the body with protein, which promotes muscle growth, restores cells and supports all body functions;
carbohydrates - they produce the energy needed by the body, but this energy should not come from white bread, cakes or pasta, but from porridges made from oats, buckwheat, pearl barley (barley), corn and black bread;
fats are required to nourish the brain, but not of animal origin, but of plant origin (olive, sunflower). It should be remembered that palm oil (of plant origin) only causes harm to the body, so its use should be strictly avoided.

In addition to proper nutrition, the student should think about proper night rest - sleep for 8 hours every day. With a lack of sleep, the body’s immune system begins to malfunction, the acidity of the stomach decreases, which affects the absorption of incoming proteins and fats in the body. In addition, muscles take in much less sugar from the blood, which then turns into fat. Of course, in addition to studying, a student also wants to have fun, go to a disco or party and sleep 8 hours is not possible. This is not a problem - sometimes it is possible, but this “sometimes” should not be permanent.

How to lose weight while living in a dorm. How to quickly lose weight after the holidays without dieting: 15 unexpected tricks

The new working year and the first working day are already a reinforced concrete reason to finally start fulfilling your plans. For example, getting yourself into the desired shape, gaining a feeling of lightness and generally moving the process of returning to your dream figure off the ground. We learned about unexpected ways to outsmart the body and form new eating habits from the author of the telegram channel How to Lose Weight, Peter Voronov. Bookmark it, implement it in your life and forget about the feeling of hunger!

Getty Images

Reduce cravings for sweets

Let's start with the good news: to significantly reduce cravings for sweets and other “favorite” foods, it is enough to endure three days of a low-carb diet.

Take a break

Try to observe a 12-hour pause between dinner and breakfast - this way you will increase the level of growth hormone, which plays an important role in the battle for a slim body.

Do you think you should lose weight?

Yes

0 %

Don't be afraid of fats

No matter how strange it may sound, in order to actively lose weight, you need to eat fatty foods, since it is fats that give a feeling of fullness and play an extremely important role in the formation of our hormonal levels, and also speed up metabolism. Don't pass by fatty cheeses, cottage cheese, milk and steaks.

Popular

“Should I give you a belt extension?”: how I lost 70 kilos to fit everywhere

Look for alternatives

Have you come to a restaurant and really want dessert? Order yourself a Coke zero. After one glass you definitely won't want sweets.

Don't mix

Separate protein and sugar-containing carbohydrates - eating them together raises insulin much higher than eating them separately. In other words: if there is cottage cheese, then without jam, if there is chicken breast, then without sauce.

Try new side dishes

The perfect side dish for winter is sauerkraut: zero carbs and a good source of fiber. Important note: the cabbage should not be snow-white, this is a clear sign of the presence of vinegar, which should not be there. The ideal option is to prepare the cabbage yourself.

Feel the benefits of a low-carb diet

If you have already lost weight once on a low-carb diet, in the next round of “low-carb” the body will rebuild much faster - and you will see the effect sooner than you think.

Be vigilant

Read the ingredients on the labels carefully! “No sugar” is, of course, good, but it does not mean “no carbohydrates”.

Don't give up fast food

Are you out of options and have to snack on fast food? Choose a thicker burger and... skip the top bun. And from the bottom too!

Drink tea correctly

If you drink tea with a bar of chocolate (well, let’s say you have a completely lazy diet) - low-carb or regular, focus on the cup, not the bar, as is most often the case. The tea is over - put the chocolate aside. You’ll finish it tomorrow, and only if the cup isn’t empty first.

Replace snacks

One more piece of advice for those who can’t deny themselves their favorite “forbidden food”. For those who cannot live without snacks like potato chips, there is a life hack: replace them with salted peanuts. It contains 10 grams less carbohydrates, and the taste and psychological effect is absolutely the same.

Don't overeat before training

You are great if you not only follow your diet, but also go to the gym. To speed up your weight loss process, eat after your workout, not before. This approach will create a shortage of readily available energy, which will increase the consumption of your own fats and increase the production of ketones.

Try new things

If you're tired of nuts, try buying fresh chopped coconut. Very tasty, also sweet, and per 100 grams of such coconut there are only 6 grams of carbohydrates.

Know how to reduce the feeling of hunger

A reception for shopaholics and more. Before you go shopping, drink a cup of coffee with cream (not milk) and no sugar. It's delicious, you won't get extra carbs and you'll save some money by refraining from buying snacks and other nonsense.