In the process of losing weight, the most important place is occupied by dietary restructuring.
If your weight is far from ideal, this indicates that you did not think about it at all, or made a mistake in compiling it. The concept of "proper nutrition for weight loss" is not clearly stated. Some argue that meat is poisonous, others advise avoiding potatoes, eggplant and tomatoes, and others suggest losing weight on a variety of mono diets. Which version is considered correct and how is it better eaten to lose weight?
Proper nutrition for weight loss and total calories
The main truth about good nutrition for weight loss is one: "Consume fewer calories than your body can expend while doing daily activities. " At the same time, one should remember about the nutritional value of food, which, by the way, has absolutely nothing to do with calorie content. The nutritional value of food is its chemical composition, content of fats, carbohydrates and proteins, as well as vitamins, dietary fiber and minerals. Creating a daily menu for yourself and losing weight on your own will not be difficult.
First of all, proper nutrition for weight loss provides a balanced diet so as not to feel tired throughout the day and stay calm. Remember, to achieve weight loss results, it is necessary, oddly enough, to avoid hunger pangs. Proper nutrition for weight loss does not prohibit strictly prescribed foods. On the contrary, their presence is important here. This is the main difference from different diets.
What foods are best eaten with proper nutrition to lose weight?
The "right" product for weight loss. These are a variety of fruits: grapes, kiwis, bananas, apples or pears. Vegetables: celery, radish, carrot, or cucumber. Pumpkin seeds or sunflower seeds, but not salted. Dried apricots or dried figs, walnuts and almonds are also unsalted. Instead of bread, it is better to eat crispy bread (made from coarse flour), cereal chips. Vegetable salad (from tomatoes and peppers, with olive oil). Low -fat cottage cheese, low -calorie fruit yogurt without sugar (without flavors and various synthetic additives) are useful from dairy products. You can also eat soy products. Recommended to drink green tea.
Proper nutrition for weight loss - breakfast first!
Many people who don’t manage to lose weight have one thing in common - they don’t eat breakfast. Do you know how the daily routine of overweight people, does not succeed in losing weight? They almost never eat breakfast. A proper nutrition system is designed especially for them. When refusal to eat in the morning becomes normal, the body wean from breakfast and in the morning we have no appetite. It seems that less food is the main rule for weight loss. However, a good breakfast is the best helper for everyone who is losing weight.
Breakfast, which includes protein and carbohydrates, in addition to helping to lose weight, develops proper eating habits. People who eat breakfast do not need small snacks and eat less at night. This is the main aid of proper diet. Moreover, it increases metabolism. A proper breakfast lifts the mood, gives you energy and vigor throughout the day.
Keep in mind that the most balanced, healthy and accurate diet for weight loss cannot provide the body with vitamins and minerals completely. Calorie restriction makes it impossible, so it is recommended to take complex vitamins. It is better to choose a kind of universal complex, and not limited to special vitamins for weight loss.
The most correct diet for weight loss is balanced
Proper nutrition involves the presence of proteins, fats and carbohydrates in food. The carbohydrate component is an important element in proper nutrition. Often we choose carbohydrate foods that are quickly digested and not at all saturated, as a result we go out of the diet. Therefore, you should eat at least two servings of slow carbs. Such products include: oatmeal, buckwheat, porridge made from unpolished rice, wheat or rye pasta, millet, whole wheat bread, bread without sugar and yeast, baked potatoesIn order not to feel hungry in the evening, you should eat such carbohydrates tolunch and breakfast.
Eating protein foods is an important part of proper nutrition. Protein foods must be included in the menu of every main meal. While working out at the gym, protein must also be present in snacks. Excellent sources of protein for weight loss are the following foods: lean meat, turkey, chicken, fish, egg whites, low -fat dairy products and cheese (up to 40 grams).
Eating healthy foods also means eating healthy fats. The daily norm is two tablespoons of vegetable oil or 30 grams of nuts. Also, don't forget about fiber sources and dietary fiber. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruit. Instead of vegetables, it is recommended to reject only peas and corn. All other foods are not included in the weight loss menu.
Proper nutrition for weight loss - stop sweets
If you can’t give up the sweet, replace it with two tablespoons of honey, or a few slices of dates, dried apricots, marmalade. As a last resort, you can eat about 20 grams of dark chocolate. Any fruit can be eaten, but sweet fruits like bananas, mangoes, grapes are best eaten in small amounts and only in the morning.Cleanses the body of toxins and toxins while losing weight
Nutritionists consider cleansing with Enterosgel enterosorbents an important step in a weight loss program, as it actively absorbs toxins and toxins that enter the body in large quantities during the breakdown of fat deposits. When fat deposits are broken down intensively, toxins enter the bloodstream, causing exacerbation of chronic diseases, nausea and discomfort in the mouth, gastritis and stool disorders, dull skin with the appearance of acne and spots on it. People mistakenly believe that this phenomenon is associated with a decrease in the calorie content of food, but in fact, the problem is precisely on the toxins!
It is also important that Enterosgel fills the stomach well, so as to evoke a feeling of fullness, and at the same time absorbs excess gastric juice and enzymes. Therefore, their irritating effect on the abdominal wall is neutralized, that is, weight loss will not end with gastritis.
Proper nutrition for weight loss - light dinners and fasting days
Many people mistakenly believe that fasting day is a "hungry" day. But this did not happen. It is possible to arrange rest for your body by reducing the amount of food and changing the composition of food. There are many menu options that you can use throughout the day. And somehow replace the main meal.
- Black bread and milk. Milk is rich in calcium, carbohydrates (milk sugar), and contains a certain percentage of fat. In combination with black bread, it gives a noticeable feeling of satiety. The average daily intake is one liter of milk and 150 grams of bread. If desired, you can change the amount of product.
- Kefir. Like other fermented milk products, it is good for the body and rarely causes allergic reactions, unlike whole milk. Therefore, kefir is acceptable to most people. You can drink it in amounts up to 1. 5 liters a day. If desired, on this day you can eat a small amount of homemade crackers.
- Apple. With normal stomach acidity, apple day will be an excellent unloading. This product can be consumed in unlimited quantities. Apples not only soothe the digestive system, but also replenish the supply of iron, potassium and many other useful elements.
- Rice or buckwheat. For such a fasting day, the rice is boiled, and the buckwheat is soaked overnight in a certain amount of water. You can add it with carrots, fresh or steamed. The amount of grain per day is not clearly determined. For one day of fasting, you can choose only buckwheat or rice only.
- Cabbage. Divide the daily norm of the product (about 1. 5 kg) into 5-6 meals, prepare a salad with the addition of vegetable oil (about 5 ml per serving).
Every day this must be supplemented with mineral water. Fasting days should be repeated no more than 1-2 times a week.
Proper nutrition for weight loss - how to reduce appetite?
It is best to drink a glass of water 15 minutes before eating, or with a slice of lemon. If there is a strong feeling of hunger, choose low-calorie foods: low-fat yogurt, vegetables, fruits. Another way is to do business, distracting from thinking about food. Recommended to drink red tea, this helps to lose weight. If you put food on a small plate, the portions will look bigger. Aromatherapy is effective enough to reduce appetite.
If you feel hungry, you need to smell the aroma of grapefruit peel or aromatic oil. There is another proper and important dietary rule for weight loss - this is the measurement of its portions. Some porridge must be the size of a fist, meat and fish - the size of a palm, bread or loaf - about 30 grams (2 tablespoons). Cottage cheese - about two hundred grams, milk no more than a glass. Unfilled yogurt can be eaten about half a glass a day, vegetables and fruits-part of the size of your two fists.
In addition, most nutritionists, who recommend weight loss, prescribe selective polymethylxyloxane enterosorbent polymeters. It helps reduce the aggressive effects of gastric juice during weight loss. Thanks to its innovative structure, the drug gently covers the abdominal wall, thus protecting it from the "attack" of digestive enzymes and preventing the exacerbation of gastrointestinal diseases. In addition, the drug removes toxins and poisons from the body, enhancing the effects of the diet. Another pleasant "bonus" of enterosorbents is the suppression of hunger by filling part of the stomach.