In the process of losing weight, the most important place is occupied by the restructuring of nutrition.
If your weight is far from ideal, it means that you have either not thought about it at all, or you have made mistakes in its organization. The term "proper nutrition for weight loss" is not clearly defined. Some argue that meat is poison, others advise to avoid potatoes, eggplant and tomatoes, and others suggest weight loss in different monodiet. Which version is considered correct and how it is preferableto eat to lose weight?
Proper nutrition for weight loss and calorie count
The basic truth about good nutrition for weight loss is one: "Consume fewer calories than your body can expend in the course of your daily activities. " At the same time, you need to remember the nutritional value of food, which by the way has absolutely nothingThe nutritional value of food is its chemical composition, content of fats, carbohydrates and proteins, as well as vitamins, dietary fiber and minerals. Make a daily menu for yourself and lose weight yourself will not be absolutely difficult.
First of all, proper nutrition for weight loss provides a balanced diet so as not to starve yourself throughout the day and stay calm. Remember that in order to achieve weight loss results, it is necessary, strangely enough, to avoid the feeling of hunger. Proper nutrition for weight loss does not strictly prohibit certain foods. On the contrary, 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" weight loss products. These are 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 not salted. Instead of bread it is better to eat crispy breads (made from coarse flour), cereal chips. Vegetable salad (from tomatoes and peppers, with olive oil). Low-fat cottage cheese, unsweetened low-calorie fruit yogurts (without 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 try unsuccessfully to lose weight have one thing in common - they do not eat breakfast. Do you know what is the daily life of overweight people, unsuccessfully trying to lose weight? They almost never have breakfast. The right 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 seems that less food is the basic rule for weight loss. However, a hearty breakfast is the best helper for anyone who is losing 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 small snacks and eat less at night. This is the main help for a proper diet. It also improves metabolism. Proper breakfast improves your mood, gives you vigor and energy 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 additional vitamin complex. It is better to choose a universal complex and not limit yourself to special vitamins for weight loss.
The most correct diet for weight loss is balanced
Proper nutrition includes the presence of protein, fat 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 go out of diet. Therefore, you should eat at least two servings of slow carbs. Such products include: oatmeal, buckwheat, unpolished rice porridge, wholemeal or rye pasta, millet, wholemeal bread, bread without sugar 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 you exercise in the gym, protein should also be present in snacks. Excellent sources of protein for weight loss are the following foods: lean meat, turkey, chicken, fish, egg white, low-fat dairy products and cheese (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 the sources of dietary fiber and fiber. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruits. From vegetables it is recommended to give up 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 not give up the jam, replace it 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, grapes are best consumed in small quantities and only in the morning.Cleansing the body of toxins and toxins for weight loss
Nutritionists believe that cleansing with Enterosgel enterosorbent 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 fat deposits. When fatty deposits are intensively broken down, toxins enter the bloodstream, causing exacerbation of chronic diseases, nausea and bad 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 reduction in calories in food, but in fact the problem is in the toxins!
It is also important that Enterosgel fills the stomach well, thus creating a feeling of satiety and at the same time absorbing excess gastric juice and enzymes. So their irritating effect on the walls of the stomach is neutralized, that is, weight loss will not end in gastritis.
Proper nutrition for weight loss - light evenings and hungry days
Many people mistakenly believe that fasting days are "hungry" days. But this is not the case. It is possible to organize a 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 asall 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 a 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 quantities up to 1, 5 liters per day. If desired, you can eat a small handful of homemade crackers on this day.
- Apples. With normal stomach acidity, an apple a day will be an excellent unloading. This product can be consumed in unlimited quantities. Apples not only relieve the digestive system, but also replenish iron, potassium and many other useful elements.
- Rice or buckwheat. For such a hungry day, the rice is boiled and the buckwheat is soaked overnight in a certain amount of water. You can supplement them with carrots, fresh or steamed. The amount of cereals per day is not clearly established. For a hungry day you can choose only buckwheat or only rice.
- Cabbage. Divide the daily norm of the product (about 1, 5 kg) into 5-6 intakes, 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 there is a strong feeling of hunger, then choose low-calorie foods: low-fat yogurt, vegetables, fruits. Another way is to do some business, to distract from thoughts about food. It is recommended to drink red tea, it helps to lose weight. If you put food in 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 essential rule for proper nutrition for weight loss - this is the portion size. A portion of porridge should be the size of a fist, meat and fish - the size of a palm, bread or bread - about 30 grams (2 tbsp). Cottage cheese - about two hundred grams, no more than a glass of milk. Unfilled yogurt can be consumed about half a cup a day, vegetables and fruits - a serving, approximately as much as two of your fists.
In addition, most nutritionists who recommend weight loss prescribe a 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 walls of the stomach, 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 diet. Another nice "bonus" of the enterosorbent is the suppression of hunger by partially filling the stomach.