We hear so often that you have to eat right to lose weight.However, if you ask, most people do not know what breakfast should be, which will provide our body with useful substances and start the right processes for weight loss.And all because we attach different meanings to the term "proper nutrition".
Some praise the protein diet, sharing their results, others talk about the harm this diet can cause to the body, others advocate a mono-diet, and others are generally in favor of fasting.How not to get lost in this crowd 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".Moreover, 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 your time, be patient and use the right information.And remove from your arsenal all the tools that should help you lose weight without your participation.
Proper nutrition for weight loss: the importance of vitamins in our diet
In modern realities, even with healthy, natural food, it is impossible to provide all the substances necessary for a person.Especially if we are trying to restrict calories.Therefore, it is important to choose a vitamin-mineral complex for yourself that has everything to compensate for the daily lack of these substances.And don't let your eyes stop at vitamins for those trying to lose weight, anything that is "for those who lose" is usually not a long-term benefit for those who are losing weight.We don't need a temporary score, do we?
What and how to eat for weight loss: what 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, they are instantly absorbed into the blood, raising the level of sugar in it, causing subsequent hunger and excess weight.
Another thing is "slow" carbohydrates, which work exactly the opposite, so when you create a menu for the day, you can choose from the list below:
- Buckwheat portion or
- A serving of brown rice, or
- A serving of unmilled oatmeal, or
- A serving of whole grain pasta, or
- A portion of millet, or
- A serving of whole grain bread, or
- A portion of bread without yeast (rice, buckwheat, oatmeal, rye) without sugar or
- A serving of whole grain pie (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 you won't feel hungry in the evening.
What you can eat to lose weight: proteins 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 with surprise and despair how the lost weight returns after a while.As a snack, protein has many benefits.Proteins are found in:
- lean meat;
- egg whites;
- fish and seafood;
- chicken meat;
- turkey;
- cheeses (fatty, no more than 25% fat);
- low-fat dairy products.
What you can eat to lose weight: vegetables, fiber, fats and fruits
Fats should not be excluded from the diet, because there are also healthy fats, besides, the role of fats in losing weight 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 are losing weight, the correct menu should contain unsweetened fruits (300 grams) and vegetables (300-400 grams).This amount will provide the necessary fiber, dietary fiber, which also helps reduce weight.
Which vegetables and fruits can you use to lose weight?
You can eat any vegetables except canned peas and corn - these are "fast" carbohydrates, there is no benefit.
And for fruits, follow this rule: bananas, mangoes, grapes - eat them "per piece" in the first half of the day, no later than two o'clock in the afternoon.
What should the portion be?
- If you eat porridge, there should be as much on the plate as can fit two palms, no more.
- Your palm is the size of a piece of meat or fish.
- You can eat as many vegetables and fruits as you can fit in your two palms, plus more.
- Slices of bread or crusty bread - 30 grams (two pieces).
- A glass of milk or kefir.
- Natural yogurt - 100 ml.
- 180 grams of fresh 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 who want to lose weight with proper nutrition, 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: broth or fish broth, stewed or boiled fish, vegetable salad, topped with 1 spoon.olive oil.
- Snack (afternoon snack): grated carrot with walnuts.
- Dinner: cottage cheese with sour cream or seafood salad, or turkey with boiled broccoli.
This weight loss menu is approximate;based on this, you can create your own diet, which will not spoil your diet, but will help you lose weight properly.
Do not overeat, if you feel the need to spend a fasting day, "sit" for a day on kefir, celery soup, apples.Avoid fatty foods during your visit;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: carbohydrates once began to be considered enemies 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 fat we will not feel full, proteins also got it.
In fact, you can eat almost anything, as long as you limit the amount and combine foods properly.The list of frankly harmful foods that should be eliminated from the diet is not so long:
- Forget chips and salted nuts.
- The recently popular popcorn is a source of trans fats and chemical flavor enhancers.
- Stop buying instant noodles, mashed potatoes or packaged soups.
- Store-bought non-perishable baked goods.
- Mayonnaise.
- Ready meals, especially MSG fried fish and fried pies.
Not only do these foods have no nutritional value, they can honestly damage our entire digestive tract (intestines, liver, kidneys).
Otherwise, you have a huge selection of products for your daily menu, combine them correctly, don't overeat, move a lot and you will gradually reach the goals you set for yourself.