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 either did not think 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 in order 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 spend in the course of daily activities. "It should be remembered about the nutritional value of food, which, by the way, has absolutely nothing to do with calorie 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 for a balanced diet so as not to be exhausted from hunger all day and to stay calm. Remember, in order to achieve results in weight loss, it is necessary, oddly enough, to avoid hunger. Proper nutrition for weight loss does not prohibit strictly defined 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" products for weight loss. These are a variety of fruits: grapes, kiwi, 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 crispbreads (made from coarse flour), grain crisps. Vegetable salad (from tomatoes and peppers, with olive oil). Low-fat cottage cheese, unsweetened low-calorie fruit yoghurts (without flavors 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 trying unsuccessfully to lose weight have one thing in common - they do not eat breakfast. Do you know what the daily routine of overweight people is like, unsuccessfully trying to lose weight? They almost never eat breakfast. A proper nutrition system is designed primarily for them. When the refusal to eat in the morning becomes regular, the body weaned from 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 helper for everyone who is losing weight.
Breakfast, which includes proteins and carbohydrates, in addition to helping you lose weight, develops the right eating habits. People who eat a hearty breakfast do not need small snacks and eat less at night. This is the main help of a correct diet. Moreover, it improves metabolism. A proper breakfast improves 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 cannot fully provide the body with vitamins and minerals. Calorie restriction makes this impossible, therefore it is recommended to additionally consume a vitamin complex. It is better to choose some kind of universal complex, and not be limited to special vitamins for losing weight.
The most correct diet for weight loss is balanced
Proper nutrition involves the presence of proteins, fats 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 do not saturate, as a result of which we break out of diets. Therefore, you need to eat at least two servings of slow carbs. Such products include: oatmeal, buckwheat, porridge made from unpolished rice, whole grain or rye pasta, millet, whole grain bread, bread without sugar and yeast, baked potatoes. In order not to feel hunger in the evening, you should eat such carbohydrates for lunch and breakfast.
Eating protein foods is an integral part of a healthy diet. Protein foods must be included in the menu of every main meal. When exercising 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 white, low-fat dairy products and cheeses (up to 40 grams).
Eating a good weight loss diet also means consuming healthy fats. The daily norm is two tablespoons of any vegetable oil or 30 grams of nuts. Also, don't 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 refuse 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 cannot refuse sweet, then replace it with two (tea) spoons of honey, or a couple of pieces of dates, dried apricots, marmalade. As a last resort, you can eat about 20 grams of dark chocolate. Any fruit can be consumed, but sweet fruits like bananas, mangoes, grapes are best eaten in small quantities and only in the morning.Cleansing the body of toxins and toxins while losing weight
Nutritionists consider cleansing with enterosorbent Enterosgel to be a necessary step in any weight loss program, since it actively absorbs toxins and toxins that enter the body in abundance during the breakdown of fatty 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 fact, the problem is precisely in toxins!
It is also important that Enterosgel fills the stomach well, thereby creating a feeling of satiety, and at the same time absorbs excess gastric juice and enzymes. This neutralizes their irritating effect on the walls of the stomach, that is, losing weight 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 arrange 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 as a 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 noticeable feeling of satiety. The average daily intake is a liter of milk and 150 grams of bread. If desired, you can change the amount 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 to most people. You can drink it in an amount of up to 1. 5 liters per day. If desired, on this day you can eat a small handful of homemade crackers.
- Apples. With normal stomach acidity, an apple day will be an excellent unloading. 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 fasting day, rice is boiled, and buckwheat is soaked overnight in a certain amount of water. You can supplement them with carrots, fresh or steamed. The amount of cereal per day is not clearly established. For one fasting day, you can choose only buckwheat or only 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, 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 on a small plate, the portion will appear much larger. Aromatherapy is quite effective in reducing appetite.
If you feel hungry, you need to 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 portion 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. Unfilled yogurt can be consumed about half a glass a day, vegetables and fruits - a serving the size of two of your fists.
In addition, most nutritionists, recommending weight loss, prescribe the selective enterosorbent Polymethylsiloxane polyhydrate. It helps to reduce the aggressive effects of gastric juice during weight loss. Thanks to its innovative structure, the drug gently envelops the walls of the stomach, thereby protecting it from the "attack" of digestive enzymes and preventing exacerbation of gastrointestinal diseases. In addition, the drug removes toxins and toxins from the body, enhancing the effect of the diet. Another pleasant "bonus" of enterosorbent is the suppression of hunger by partially filling the stomach.