We often hear that to lose weight, you need to eat right.However, if you ask, most people do not know what breakfast should be like, which will provide useful substances to our body and launch the right process for weight loss.And all because we put a different meaning into the concept of "proper nutrition".
Some praise the protein diet, share their results, others tell what harm this diet can cause the body, others advocate a mono-diet, and others are generally in favor of fasting.How not to get lost in this frenzy of ideas and what to eat to lose weight?
In fact, there is only one truth: "eat less than you spend, do not forget that the food should be nutritious."Also, the nutritional value of food is not the calorie content.Nutritious food is food rich in vitamins, dietary fiber, protein, minerals, fat, carbohydrates.
Actually, 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 remove 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 reality, despite eating healthy and natural food, it is impossible to provide all the necessary ingredients 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 supplement the daily lack of these substances.And let your gaze not stop at vitamins for those trying to lose weight, all that "for those who lose weight", often, are not long-term benefits for those who lose weight.We don't need temporary results, do we?
What and how to eat to lose weight: what carbohydrates are needed?
The problem in the diet of most people is the choice of "fast" carbohydrates, but they do not give us a feeling of fullness, are immediately absorbed into the blood, increase the level of sugar in it, cause hunger and excess weight.
Another thing is "slow" carbohydrates, which act in the opposite way, so when making a menu for yourself for the day, you can choose from the list below:
- Part of buckwheat or
- One serving of brown rice, or
- An unpolished oatmeal dish, or
- One serving of whole grain pasta, or
- Part of the grain, or
- One serving of whole grain bread, or
- Bread without yeast (rice, buckwheat, oatmeal, rye) without sugar, or
- A whole grain pita dish (unleavened bread), or
- A serving of baked potatoes.
There should be two "slow" carbohydrate meals 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 is difficult 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 because of muscle mass, and then watch in shock and despair when the lost weight comes back after a while.As a snack, protein has many benefits.Protein is found in:
- lean meat;
- egg whites;
- fish and seafood;
- chicken meat;
- turkey;
- cheese (low fat, no more than 25% fat);
- low-fat dairy products.
What you can eat to lose weight: vegetables, fiber, fat and fruit
You can not remove fat from your diet, because there are also healthy fats, in addition, the role of fat in weight loss is very important.For your information: 2 tbsp.of 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 reduce weight.
What vegetables and fruits can you lose weight?
You can eat any vegetables except beans and canned corn - these are "fast" carbohydrates, no benefits.
And for fruits, follow these rules: bananas, mangoes, grapes - eat "a piece at a time" in the first half of the day, no later than two in the afternoon.
What part should it be?
- If you eat porridge, there should be as much on your plate as you can fit in 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 the palm of your hand, plus the same amount.
- Slices of bread or crisp bread - 30 grams (two pieces).
- A glass of milk or kefir.
- Natural yogurt - 100 ml.
- 180 grams of cottage cheese.
- Replace sweets with dried fruits (2-3 pieces at a time), honey, homemade marmalade or dark chocolate (no more than 20 grams).
Menu how to eat healthy and lose weight
For women who want to lose weight by eating the right foods, the menu should be as follows:
- Breakfast: porridge with lentils (barley or grits, brown rice) plus boiled chicken breast, vegetables.
- 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 stewed fish, vegetable salad, garnished with 1 tbsp.olive oil.
- Snack (afternoon snack): grated carrot with nuts.
- Dinner: cottage cheese with sour cream or seafood salad, or turkey with boiled broccoli.
This menu for weight loss is approximate;based on it, you can create your own diet, which will not violate your nutrition, but will help you lose weight correctly.
Do not overeat, if you feel the need to spend a fasting day, "sit" for a day on kefir, celery soup, apples.When visiting, avoid fatty 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 details: at one time carbohydrates began to be considered the enemy of the figure, without specifying that there are healthy and dangerous carbohydrates, then they began to aggressively attack fat because of its calorie content, without specifying that without fat we will not feel full, protein also gets it.
In fact, you can eat almost anything, as long as you limit the quantity and combine the foods properly.The list of dangerous foods that need to be removed from the diet is not so big:
- Forget about chips and salty 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 last longer.
- Mayonnaise.
- Prepared dishes, especially fried fish with MSG and fried pies.
Not only do these foods have no nutritional value, they can harm our entire digestive tract (intestines, liver, kidneys).
If not, you have a large selection of products for your daily menu, combine them correctly, do not overeat, move a lot, and gradually you will achieve the goals you have set for yourself.