So often we hear that to lose weight, you need to eat right.However, if you ask, most people do not know how breakfast should be, which will provide useful substances for our body and start the right processes for weight loss.And all because we put different meanings on the concept of "proper nutrition".
Some praise the protein diet, sharing their results, others show what harm this diet can cause the body, others defend mono-diets and others are generally in favor of fasting.How not to get lost in this pile of ideas and what to eat to lose weight?
In fact, there is only one truth: "eat less than you spend, not forgetting that food should be nutritious".Furthermore, the nutritional value of food is not the calorie content.Nutritious food is food rich in vitamins, dietary fibers, proteins, minerals, fats, carbohydrates.
In fact, creating a menu for your daily diet is not that difficult, you just need to take time, be patient and use the right information.And throw from your arsenal all the tools that are supposed to help you lose weight without your participation.
Proper nutrition for weight loss: the importance of vitamins in our diet
In modern realities, even by eating healthy, natural foods, it is impossible to provide all the necessary substances for a person.Especially if we are trying to limit calories.Therefore, it is important to choose a vitamin-mineral complex for yourself, which has everything to replenish the daily lack of these substances.And don't stop your look at vitamins for those trying to lose weight, everything that is "for those who lose weight", more often than not, is not a long-term benefit for those who lose weight.We don't need a temporary result, do we?
What and how to eat to lose weight: which carbohydrates are needed?
The problem in the diet of the vast majority of people is the choice of "fast" carbohydrates, but they do not give us a feeling of satiety, are immediately absorbed into the blood, increase the level of sugar in it, provoking subsequent hunger and excess weight.
Another thing is "slow" carbohydrates, which act exactly the opposite, so when you create a menu for yourself for the day, you can choose from the following list:
- A piece of buckwheat or
- A serving of brown rice, or
- A serving of unpolished oats, or
- A serving of whole grain pasta, or
- A part of millet, or
- A serving of whole grain bread, or
- A portion of unleavened bread (rice, buckwheat, oat, rye) without sugar, or
- A serving of whole grain pita (unleavened bread), or
- A portion of baked potatoes.
There should be two such portions of "slow" carbohydrates per day: in the morning and in the afternoon.Then in the evening you will not feel hungry.
What you can eat to lose weight: protein and amino acids
It's hard to imagine a healthy diet without protein, especially for those who exercise, because protein helps build muscle tissue.Those who do not eat protein lose weight due to muscle mass and then watch in amazement and despair as the lost weight is regained shortly after.As a snack, protein has many benefits.Proteins are found in:
- lean meat;
- egg whites;
- fish and seafood;
- chicken meat;
- the turkey;
- cheeses (low-fat, no more than 25% fat);
- low-fat dairy products.
What you can eat to lose weight: vegetables, fiber, fats and fruits
You should not remove fats from your diet, because there are healthy fats, besides, the role of fats in weight loss is very significant.Just so you know: 2 tbsp.vegetable oil or 30 grams of your favorite nuts is your daily intake of healthy fats.
For those who lose weight, the right menu should include fruits without sugar (300 grams) and vegetables (300-400 grams).This amount will provide the necessary fiber, dietary fiber, which also helps in weight loss.
With which vegetables and fruits can you lose weight?
You can eat any vegetables, except canned peas and corn - these are "fast" carbohydrates, without benefit.
And for fruits, follow this rule: bananas, mangoes, grapes - eat "one piece at a time" in the first half of the day, no later than two o'clock in the afternoon.
What should the part be?
- If you eat porridge, there should be as much on your plate as you can fit in two palms, no more.
- Your buffet is the size of a piece of meat or fish.
- You can eat as many vegetables and fruits as you can hold in your two palms, plus the same amount.
- Slices of bread or fresh bread - 30 grams (two pieces).
- A glass of milk or kefir.
- Natural yogurt - 100 ml.
- 180 grams of cottage cheese.
- Replace sweets with dried fruit (2-3 pieces at a time), honey, homemade marmalade or dark chocolate (no more than 20 grams).
Menu on how to eat healthy and lose weight
For women looking to lose weight by eating the right foods, the menu should be as follows:
- Breakfast: porridge with lentils (barley or corn porridge, brown rice) plus boiled chicken breast, greens.
- Snack (second breakfast): 1 apple and 250 ml of kefir or a handful of nuts, or 2-3 prunes.
- Lunch: soup or fish soup, boiled or boiled fish, vegetable salad, topped with 1 tbsp.olive oil.
- Snack (afternoon snack): grated carrots with nuts.
- Dinner: cottage cheese with sour cream or seafood, or turkey with boiled broccoli.
This weight loss menu is approximate;based on it, you can create your own diet, which will not affect your nutrition, but will help you lose weight correctly.
Do not overdo it, if you feel the need to spend a fasting day, "sit" for a day on kefir, celery soup, apples.When visiting, avoid greasy dishes;you can afford a glass of dry wine, but only if it doesn't whet your appetite.
What else do you have to give up?
When manipulating weight loss, many give recommendations without going into details: at one time carbohydrates began to be considered the enemy of the figure, without specifying that there are healthy and harmful carbohydrates, then they began to aggressively attack fats because of their caloric content, without specifying that without fats we will not have a feeling of satiety, proteins also got it.
In fact, you can eat almost anything, as long as you limit yourself in quantity and combine foods correctly.The list of frankly harmful foods that should be removed from the diet is not so large:
- Forget the chips and salted nuts.
- Recently popular popcorn is a source of trans fats and chemical flavor enhancers.
- Stop buying instant noodles, mashed potatoes or packaged soups.
- Store-bought baked goods with shelf life.
- Mayonnaise.
- Prepared foods, especially fried fish with MSG and fried pies.
Not only do these foods have no nutritional value, but they can honestly harm our entire digestive tract (guts, liver, kidneys).
Otherwise, you have a large selection of products for your daily menu, combine them properly, do not overdo it, move a lot and you will gradually reach the goals you have set for yourself.