In the weight loss process, the most important place is occupied by the restructuring of nutrition.
If your weight is far from ideal, this suggests that you have not thought about it at all or 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 still others suggest losing weight on 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 one: "Consume fewer calories than your body can consume in the course of daily activity. "At the same time, one should remember the nutritional value of food, which, by the way, has absolutely nothing to do with the 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 will not be difficult at all.
First of all, a correct diet to lose weight includes a balanced diet so as not to be exhausted from hunger all day and to stay calm. Remember, to achieve weight loss results, strangely enough, you need to avoid feeling hungry. Proper nutrition for weight loss does not prohibit strictly defined foods. On the contrary, their presence here is important. This is the main difference from different diets.
What foods are best to eat with proper nutrition to lose weight?
"Correct" products for weight loss. It is a variety of fruits: grapes, kiwis, bananas, apples or pears. Vegetables: celery, radishes, carrots or cucumbers. 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 loaves (made from coarse flour), wheat chips. Vegetable salad (of tomatoes and peppers, with olive oil). Low-fat cottage cheese, unsweetened low-calorie fruit yogurts (without flavorings and various synthetic additives) are useful from 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 what the daily routine is like for overweight people who are unsuccessfully trying to lose weight? They hardly ever have breakfast. A proper feeding system is primarily meant for them. When the refusal to eat in the morning becomes regular, the body has weaned off breakfast, and in the morning we simply have no appetite. It would seem that less food is the main rule for losing weight. However, a hearty breakfast is the best help for anyone who is losing weight.
Breakfast, which includes proteins and carbohydrates, in addition to helping you lose weight, develops the right eating habits. People who have a big breakfast don't need small snacks and eat less in the evening. This is the main help of proper nutrition. In addition, it improves the metabolism. A correct breakfast improves mood, gives vigor and energy for the whole day.
It should be borne in mind that even the most balanced, healthy and correct diet for weight loss cannot fully provide the body with vitamins and minerals. Calorie restriction makes this impossible, so it is recommended to consume a vitamin complex as well. It is better to choose some kind of universal complex and not be limited to special 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. We often choose those carbohydrate foods that are quickly digested and absolutely unsaturated, as a result of which we stop diets. Therefore, you need to eat at least two servings of slow carbohydrates. Such products include: oatmeal, buckwheat, unpolished rice porridge, wholemeal or rye pasta, millet, wholemeal bread, unsweetened and yeast-free bread, 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 must be included in the menu of every main meal. When working out 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 any vegetable oil or 30 grams of nuts. Also, don't forget the sources of dietary fiber and fiber. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruit. From vegetables, it is recommended to refuse only canned peas and corn. All other foods are not included in the slimming menu.
Proper nutrition for weight loss - give up sweets
If you can't give up the dessert, replace it with two (tea) spoons of honey, or a couple of 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, grapes are best eaten in small quantities and only in the morning.Cleanse the body of toxins and toxins while losing weight
Nutritionists consider cleansing with 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 fatty deposits are intensively broken down, toxins enter the bloodstream, causing exacerbation of chronic diseases, nausea and an unpleasant taste in the mouth, gastritis and stool disorders, dullness of the skin with the appearance of acne and spots on it . People mistakenly believe that these phenomena are associated with a decrease in the calorie content of food, but in reality the problem is precisely in the toxins!
It is also important that Enterosgel fills the stomach well, thereby creating a feeling of satiety and at the same time absorbing excess gastric juice and enzymes. Then their irritating effect on the stomach walls 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 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 for the 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 notable feeling of satiety. The average daily intake is one liter of milk and 150 grams of bread. If you wish, 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 for most people. You can drink it in an amount of up to 1. 5 liters per day. If you wish, you can eat a small handful of homemade crackers on this day.
- Apples. With normal stomach acid, an apple day will be a great drain. This product can be consumed in unlimited quantities. Apples not only relieve the digestive system, but also restore the supply of iron, potassium and many other useful elements.
- Rice or buckwheat. For such a fasting day, rice is boiled, and buckwheat is soaked overnight in a certain amount of water. You can complement them with carrots, fresh or steamed. The amount of cereals per day is not clearly established. For a day of fasting, you can choose just buckwheat or just rice.
- Cabbage. Divide the daily norm of the product (about 1. 5 kg) into 5-6 receptions, preparing a salad with the addition of vegetable oil (about 5 ml per serving).
Each of these days 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 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, distract yourself from thoughts about food. It is recommended to drink red tea, it helps to lose weight. If you put the food on a small plate, the portion will appear much larger. Aromatherapy is very effective in reducing appetite.
If you are hungry, you need to smell the grapefruit peel or some aromatic oil, perfume There is another very important and significant rule of proper nutrition for weight loss - this is the portion size. A serving of porridge should 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 consumed about half a glass per day, fruits and vegetables - a serving about 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 drug gently envelops the stomach walls, thus 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 the enterosorbent is the suppression of hunger by partially filling the stomach.