In the weight loss process, the most important place is occupied by the restructuring of food.
If your weight is far from ideal, it suggests that you haven't even thought about it or made mistakes in your organization. The concept of "adequate nutrition for weight loss" is not clearly defined. Some argue that meat is poisonous, others advise avoiding potatoes, eggplants and tomatoes, and still others suggest losing weight with various mono-diets. Which version is considered correct and how is it preferable to eat to lose weight?
Proper nutrition for weight loss and the number of calories
The main truth about good nutrition for weight loss is this: "Consume fewer calories than your body can use in the course of daily activities. "At the same time, you must remember the nutritional value of foods, which, by the way, it has absolutely nothing to do with calorie content. The nutritional value of food is its chemical composition, fat, carbohydrate and protein content, as well as vitamins, dietary fiber and minerals. Making a daily menu for yourself and losing weight on your own won't be absolutely difficult.
First of all, a proper diet to lose weight provides a balanced diet so that you are not starving all day and to keep calm. Remember, for weight loss results, it is necessary, oddly enough, to avoid the feeling of hunger. Proper nutrition for weight loss does not prohibit strictly defined foods. On the contrary, their presence is important here. This is the main difference of different diets.
What foods are best to eat with proper nutrition for weight loss?
"Right" weight loss products. These are a variety of fruits: grapes, kiwi fruit, bananas, apples or pears. Vegetables: celery, radish, carrots or cucumbers. Pumpkin or sunflower seeds, but not salted. Dried apricots or figs, walnuts and almonds are also not salty. Instead of bread, it is better to eat crunchy bread (made from coarse flour), potato chips. Vegetable salad (tomato and pepper, with olive oil). Low-fat cottage cheese, low-calorie, sugar-free fruit yogurts (no flavors and various synthetic additives) are useful in dairy products. You can also eat soy products. It is recommended to drink green tea.
Proper Nutrition for Weight Loss - Breakfast First!
Many people who are unsuccessfully trying to lose weight have one thing in common - they don't eat breakfast. Do you know the daily routine of overweight people trying to lose weight without success? They almost never have breakfast. A proper nutrition system is primarily designed for them. When the refusal to eat in the morning becomes regular, the body passes out from breakfast and in the morning we simply have no appetite. It seems that less food is the main rule for losing weight. However, a hearty breakfast is the best help for those who are losing weight.
Breakfast, which includes proteins and carbohydrates, in addition to helping with weight loss, develops proper eating habits. People who eat a hearty breakfast do not need small snacks and eat less in the evening. This is the main help of a correct diet. It also improves metabolism. An adequate breakfast improves your mood, gives you vigor and energy throughout the day.
It should be borne in mind that even the most balanced, healthy and suitable diet for weight loss cannot fully supply the body with vitamins and minerals. Calorie restriction makes this impossible, so it is recommended to additionally consume a vitamin complex. It's better to choose some type of universal complex, and not limit yourself to special slimming vitamins.
The most correct diet for weight loss is balanced
Proper nutrition involves the presence of proteins, fats and carbohydrates in the diet. The carbohydrate component is an essential element for proper nutrition. We often choose those carbohydrate-rich foods that are quickly digested and do not saturate at all, as a result of which we discontinue our diets. Therefore, you need to eat at least two servings of slow carbs. These products include: oats, buckwheat, porridge made from unpolished rice, whole grain or rye dough, millet, whole grain bread, unsweetened bread, baked potatoes. In order not to feel hungry at night, you should eat these carbohydrates for lunch and breakfast.
Eating protein foods is an integral part of proper nutrition. Protein foods should be included on the menu for all main meals. When exercising at 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 any vegetable oil or 30 grams of nuts. Also, don't forget about sources of fiber and dietary fiber. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruit. Of the vegetables, it is recommended to refuse only canned peas and corn. All other foods are not included in the weight loss menu.
Proper Nutrition for Weight Loss - Give Up Sweets
If you can't give up sweets, replace them with two teaspoons 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 such as bananas, mangoes and grapes should be eaten in small amounts and only in the morning.Cleanses the body of toxins and toxins while losing weight
Nutritionists consider Enterosgel Enterosorbent cleansing 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 are intensely degraded, toxins enter the bloodstream, causing exacerbation of chronic diseases, nausea and unpleasant taste in the mouth, gastritis and fecal disorders, skin opacity with the appearance of acne and spots. People mistakenly believe that these phenomena are associated with a decrease in the caloric content of foods, but in fact, the problem is precisely the toxins!
It is also important that Enterosgel fills the stomach well, creating a feeling of fullness while absorbing excess gastric juice and enzymes. Thus, its irritating effect on the stomach walls is neutralized, meaning weight loss does not end with gastritis.
Proper Nutrition for Weight Loss - Light Dinners and Fast Days
Many people mistakenly believe that fast days are "starvation" days. But this is not the case. It is possible to get rest for the body by reducing the amount of food and changing the composition of the diet. There are many menu options you can use throughout the day. And somehow replacing the main meal.
Each of these days should be supplemented with mineral water. Fasting days should not be repeated more than 1-2 times a week.
Proper Nutrition for Weight Loss - How to Reduce Your Appetite?
It is recommended to drink a glass of water 15 minutes before meals, 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, to distract thoughts about food. It is recommended to drink red tea as it helps to lose weight. If you put food on a small plate, the portion will look much larger. Aromatherapy is very effective in reducing appetite.
If you feel hungry, you need to smell grapefruit peel or some aromatic oil, perfume. There is another very important and significant rule of proper nutrition for weight loss - it's serving size. A serving of porridge should be the size of a fist, meat and fish - the size of a palm, bread or loaves - about 30 grams (2 tablespoons). Cottage cheese - about two hundred grams, milk no more than a cup. Unfilled yogurt can be consumed about half a cup a day, vegetables and fruits - a serving the size of two fists.
In addition, most nutritionists, recommending weight loss, prescribe the selective enterosorbent Polymethylsiloxane polyhydrate. Helps reduce the aggressive effects of gastric juice during weight loss. Thanks to its innovative structure, the medicine gently surrounds the stomach walls, protecting it from the "attack" of digestive enzymes and preventing the exacerbation of gastrointestinal diseases. In addition, the drug removes toxins and toxins from the body, enhancing the effect of the diet. Another nice "bonus" of enterosorbent is the suppression of hunger by partially filling the stomach.