In the process of losing weight, the most important place is occupied by the restructuring of nutrition.
If your weight is far from ideal, this suggests that you didn't think about it at all or made mistakes in your organization. The concept of "proper nutrition for weight loss" is not clearly defined. Some argue that meat is poison, others recommend 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 amount of calories.
The main truth about good nutrition for weight loss is one: "Eat fewer calories than your body can use in the course of daily activity. "At the same time, one must remember the nutritional value of food, which, by the way, has absolutely nothing to do with caloric content. The nutritional value of food is its chemical composition, the content of fats, carbohydrates and proteins, as well as vitamins, dietary fiber and minerals. Making a daily menu for yourself and losing weight on your own will not be absolutely difficult.
First of all, proper nutrition for weight loss provides a balanced diet so you are not exhausted from hunger all day and stay calm. Remember, to achieve weight loss results, it is necessary, curiously, to avoid the feeling of hunger. Proper nutrition for weight loss does not prohibit strictly defined foods. On the contrary, your presence is important here. This is the main difference with different diets.
What Foods Are Best To Eat With Proper Nutrition For Weight Loss?
Products "correct" to lose weight. It is a variety of fruits: grapes, kiwis, bananas, apples or pears. Vegetables: celery, radishes, carrots or cucumbers. Pumpkin or sunflower seeds, but not salted. Dried apricots or dried figs, walnuts, and almonds are also not salted. Instead of bread, it is better to eat crisp breads (made with coarse flour), grain chips. Vegetable salad (of tomatoes and peppers, with olive oil). Low-fat cottage cheese, unsweetened low-calorie fruit yogurts (no flavors and various synthetic additives) are helpful 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 try to lose weight without success have one thing in common: they don't eat breakfast. Do you know what the daily routine is like for overweight people who try to lose weight without success? They hardly ever eat breakfast. A proper nutrition system is designed primarily for them. When the refusal to eat in the morning becomes regular, the body stops eating 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 good breakfast is the best help for everyone who is losing weight.
Breakfast, which includes protein and carbohydrates, in addition to helping you lose weight, develops the proper eating habits. People who eat a large breakfast do not need small snacks and eat less at night. This is the main aid of a correct diet. In addition, it improves metabolism. A good 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 provide the body with vitamins and minerals. The calorie restriction makes this impossible, so it is recommended to additionally consume a vitamin complex. It is better to choose some kind of universal complex and not limit yourself to special vitamins for weight loss.
The most correct diet to lose weight is balanced.
Proper nutrition implies 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 foods that are quickly digested and not saturated at all, as a result of which we go off diets. Therefore, you should eat at least two servings of slow carbohydrates. Such products include: oatmeal, buckwheat, unpolished rice porridge, whole wheat or rye pasta, millet, whole wheat bread, unsweetened and yeast free bread, baked potatoes. In order not to feel hungry at night, you need to eat such carbohydrates for lunch and breakfast.
Eating protein foods is an integral part of proper nutrition. Protein foods should be on the menu for every main meal. When exercising in the gym, protein should also be present in the 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 consuming healthy fats. The daily norm is two tablespoons of any vegetable oil or 30 grams of walnuts. Also, don't forget about dietary fiber and fiber sources. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruits. Of vegetables, it is recommended to refuse only canned peas and corn. All other foods are not included in the weight loss menu.
Proper Weight Loss Nutrition: Give Up Sweets
If you cannot give up the sweet, replace it with two tablespoons (of tea) of honey or a couple 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, and grapes are best eaten in small amounts and only in the morning.Cleanses the body of toxins and toxins while losing weight.
Nutritionists consider that cleansing with Enterosorbent Enterosgel is 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 fatty deposits. When fat deposits are severely broken down, toxins enter the bloodstream, causing exacerbation of chronic diseases, nausea and an unpleasant taste in the mouth, gastritis and stool disorders, dull skin with the appearance of acne and stains. People mistakenly believe that these phenomena are associated with a decrease in the caloric content of food, but in fact, the problem is precisely in the toxins!
It is also important that Enterosgel fill the stomach well, thus creating a feeling of fullness and at the same time absorbing excess gastric juice and enzymes. Then its 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 fast days
Many people mistakenly believe that fast days are "hungry" days. But this is not the case. It is possible to organize the rest of your body by reducing the amount of food and changing the composition of the diet. There are many menu options that you can use throughout the 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 remarkable 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 dairy 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 of up to 1. 5 liters per day. If you like, you can eat a small handful of homemade crackers on this day.
- Apples With normal heartburn, an apple day will be an excellent dump. This product can be consumed in unlimited quantities. Apples not only relieve the digestive system, but also replenish the supply of iron, potassium and many other useful elements.
- Rice or buckwheat. For such a fast day, the rice is boiled and the buckwheat is soaked overnight in a certain amount of water. You can complement them with carrots, fresh or steamed. The amount of cereal per day is not clearly established. For a fast day, 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 should be supplemented with mineral water. Fasting days should not be repeated more than 1 to 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 lemon wedge. 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 from thoughts about food. It is recommended to drink red tea, it helps to lose weight. If you put food on a small plate, the portion will appear much larger. Aromatherapy is quite effective in reducing appetite.
If you are hungry, you must smell grapefruit peel or some aromatic oil, perfume. There is another very important and significant rule of proper nutrition for weight loss - this is the serving size. A portion 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 glass. Yogurt without filling can be consumed about half a glass a day, vegetables and fruits, a portion the size of two of your fists.
Also, most nutritionists, who recommend weight loss, prescribe 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 lining, thus protecting it from the "attack" of digestive enzymes and preventing the exacerbation of gastrointestinal diseases. Also, 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.