In the process of losing weight, the most important place is occupied by food restructuring.
If your weight is far from ideal, it suggests that you either did not think about it at all, or you made mistakes in its organization. The concept of "proper nutrition for weight loss" is not clearly defined. Some argue that meat is poison, others advise avoiding potatoes, eggplants and tomatoes, and others suggest weight loss on various mono-diets. Which version is considered correct and how is it preferred to eat in order to lose weight?
Proper nutrition for weight loss and calorie count
The key truth about good nutrition for weight loss is one: "Consume fewer calories than your body can expend during daily activity. "At the same time, you need to remember about the nutritional value of food, which, by the way, has 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. Making a daily menu for yourself and losing weight yourself will not be absolutely difficult.
First, proper nutrition for weight loss ensures a balanced diet so that you do not starve all day and stay calm. Remember, to achieve results in weight loss, it is necessary, oddly enough, to avoid feeling hungry. Proper nutrition for weight loss does not stop strictly defined foods. Rather, their presence is important here. This is the main difference from different diets.
What foods are best to eat with proper nutrition for weight loss?
"Correct" products for weight loss. These are a variety of fruits: grapes, kiwi, bananas, apples or pears. Vegetables: celery, radish, carrots, or cucumbers. Pumpkin seeds or sunflower seeds, but not salty. Dried apricots or dried figs, nuts and almonds are also not salty. Instead of bread, it is better to eat fried bread (made from coarse flour), wheat crisps. Vegetable salad (from tomatoes and peppers, with olive oil). Low-fat cottage cheese, low-calorie unsweetened fruit yogurts (without flavor and various synthetic additives) are useful dairy products. You can also eat soy products. It is recommended to drink green tea.
The right diet for weight loss - breakfast first!
Many people who are trying unsuccessfully to lose weight have one thing in common - they do not eat breakfast. Do you know what the daily routine of overweight people is like, trying unsuccessfully to lose weight? They almost never eat breakfast. A proper food system is created primarily for them. When the refusal to eat breakfast becomes regular, the body breaks away from breakfast and in the morning we simply have no appetite. It would seem that less food is the main rule for weight loss. However, a hearty breakfast is the best helper for all those who lose weight.
Breakfast, which includes protein and carbohydrates, in addition to helping you lose weight, develops proper eating habits. People who eat a hearty breakfast do not need snacks and eat less at night. This is the main aid of a correct diet. Moreover, it improves metabolism. A proper breakfast improves mood, gives you energy and vigor for the whole day.
It should be borne in mind that even the most balanced, healthy and proper diet for weight loss can not fully provide the body with vitamins and minerals. Calorie restriction makes this impossible, so it is recommended to consume a vitamin complex supplement. It is better to choose a kind of universal complex, and not be limited to specific vitamins for weight loss.
The most correct diet for weight loss is balanced
Proper nutrition includes the presence of proteins, fats and carbohydrates in the diet. The carbohydrate component is an essential element of proper nutrition. Often we choose those carbohydrate foods that are quickly digested and absolutely not saturated, as a result of which we get out of diets. Therefore, you should eat at least two servings of slow carbohydrates. Such products include: oatmeal, buckwheat, porridge made from unpolished rice, pasta with grain or rye, millet, whole grain bread, sugar-free bread and yeast, baked potatoes. In order not to feel hungry in the evening, you should eat such carbohydrates for lunch and breakfast.
Eating protein foods is an integral part of proper nutrition. Protein foods should be included in the menu of every main meal. When exercising in the gym, protein should also be present in snacks. Excellent sources of protein for weight loss are the following foods: lean meats, turkey, chicken, fish, egg whites, low-fat dairy products and cheeses (up to 40 grams).
Eating a healthy diet also means eating healthy fats. The daily norm is two tablespoons of each vegetable oil or 30 grams of nuts. Also, do not forget about sources of dietary fiber and fiber. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruits. Of the vegetables, it is recommended to reject only canned peas and corn. All other foods are not included in the weight loss menu.
The right diet for weight loss - give up sweets
If you can not give up the sweet, then replace it with two (tea) spoons of honey, or a few pieces of dates, dried apricots, jam. As a last resort, you can eat about 20 grams of dark chocolate. Any fruit can be consumed, but sweet fruits like bananas, mangoes, grapes are best eaten in small quantities and only in the morning.Cleanses the body of toxins and toxins while losing weight
Nutritionists consider cleansing with the enterosorbent Enterosgel as a necessary step in any weight loss program, as it actively absorbs toxins and toxins that enter the body in abundance during the breakdown of fat deposits. When fat deposits break down intensively, toxins enter the bloodstream, causing exacerbation of chronic, mixed diseases and an unpleasant taste in the mouth, gastritis and bowel disorders, deafening of the skin with the appearance of acne and blemishes on it. People mistakenly believe that these phenomena are associated with a decrease in the calorie content of food, but in fact, the problem is precisely with toxins!
It is also important that Enterosgel fills the stomach well, thus creating a feeling of satiety, and at the same time absorbing excess stomach fluid and enzymes. So their irritating effect on the stomach walls is neutralized, meaning weight loss will not end with gastritis.
Proper diet for weight loss - light dinners and fasting days
Many people mistakenly believe that fasting days are "hungry" days. But this is not the case. It is possible to organize rest for your body by reducing the amount of food and changing the composition of the diet. There are many menu options that you can use as a whole day. And somehow replacing 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 you want, you can change the quantity of products.
- Kefir. Like any other fermented milk product, 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 an amount up to 1. 5 liters per day. If you wish, on this day you can eat a small handful of homemade crackers.
- Apples With normal stomach acidity, an apple day will be an excellent discharge. This product can be consumed in unlimited quantities. Apples not only facilitate 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 fill them with carrots, fresh or steamed. The amount of cereals per day is not clearly defined. For a day of fasting, you can choose only buckwheat or only rice.
- Cabbage Divide the daily rate of the product (about 1. 5 kg) into 5-6 servings, preparing a salad with the addition of vegetable oil (about 5 ml per serving).
Each of these days should 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 recommended to drink a glass of water 15 minutes before eating, or with a slice of lemon. If you have a strong feeling of hunger, then choose low-calorie foods: low-fat yogurt, vegetables, fruits. Another way is to do business, to distract from thoughts about food. It is recommended to drink red tea, it helps in weight loss. If you place food on a small plate, the portion will look much larger. Aromatherapy is quite effective in reducing appetite.
If you feel hungry, you should smell grapefruit peel or some aromatic oil, perfume. There is another very important and meaningful rule of proper nutrition for weight loss - this is portion size. A portion of porridge should be the size of a fist, meat and fish - the size of a handful, bread or bread - about 30 grams (2 tablespoons). Cottage cheese - about two hundred grams, milk no more than a glass. Unfilled yogurt can be consumed about half a glass a day, vegetables and fruits - a portion the size of your two fists.
In addition, most nutritionists recommend prescribing the selective enterosorbent polymethylsiloxane polyhydrate, recommending weight loss. Helps to reduce the aggressive effects of gastric juice during weight loss. Thanks to its innovative structure, the drug gently envelops the stomach walls, protecting it from the "attack" of digestive enzymes and preventing the aggravation of gastrointestinal diseases. In addition, the drug removes toxins and toxins from the body, increasing the effect of diet. Another nice "bonus" of enterosorbent is the suppression of hunger by partially filling the stomach.