In the process of losing weight, the most important place is occupied by the restructuring of nutrition.
If your weight is less than ideal, it suggests that you haven't thought about it at all, or that you have made some mistakes in organizing it. The concept of "good nutrition for weight loss" is not clearly defined. Some argue that meat is poisonous, 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 better to eat for weight loss?
Good nutrition for weight loss and calorie count
The main truth about good nutrition for weight loss is: "Consume fewer calories than your body can expend during your daily activities". At the same time, one should not forget about the nutritional value of food, which, by the way, has absolutely nothing to do with the calorie content. The nutritional value of food is its chemical composition, fat, carbohydrate and protein content, 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, good nutrition for weight loss helps to have a balanced diet so that you don't get exhausted with hunger all day and stay calm. Remember that in order to achieve weight loss results, it is necessary, oddly enough, to avoid the feeling of hunger. Good nutrition for weight loss does not preclude strictly defined foods. On the contrary, their presence is important here. This is the main difference with the different diets.
What Are The Best Foods To Eat With Good Nutrition For Weight Loss?
"Correct" products for weight loss. It is a variety of fruits: grapes, kiwis, bananas, apples or pears. Vegetables: celery, radish, carrots or cucumbers. Pumpkin seeds or sunflower seeds, but not salted. Dried apricots or dried figs, walnuts and almonds are also not salty. Instead of bread, it is better to eat crispy breads (made from coarse flour), cereal chips. Vegetable salad (tomatoes and peppers, with olive oil). Low-fat cottage cheese, unsweetened low-calorie fruit yogurts (without flavors and various synthetic additives) are useful from dairy products. You can also eat soy products. It is recommended to drink green tea.
Good Nutrition For Weight Loss - Breakfast First!
Many people who are unsuccessfully trying to lose weight have one thing in common: they don't eat breakfast. Do you know what the daily routine looks like for overweight people trying unsuccessfully to lose weight? They hardly ever have breakfast. A proper nutrition system is designed primarily for them. When the refusal to eat in the morning becomes regular, the body wears off breakfast and in the morning we simply no longer have an appetite. It seems that less food is the main rule for weight loss. However, a hearty breakfast is the best help for anyone who is losing weight.
Breakfast, which includes protein and carbohydrates, in addition to helping you lose weight, develops good eating habits. People who eat a large breakfast do not need small snacks and eat less in the evening. It is the main aid of a correct diet. In addition, it improves metabolism. A good breakfast improves mood, gives you stamina and energy for the whole day.
It should be borne in mind that even the most balanced, healthy and suitable diet for weight loss can not fully supply the body with vitamins and minerals. Calorie restriction makes this impossible, so 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 weight loss.
The most correct diet for weight loss is balanced
Good nutrition involves the presence of proteins, fats and carbohydrates in the diet. The carbohydrate component is an essential part of good nutrition. Often times, we choose carbohydrate foods that are digested quickly and absolutely do not saturate, causing us to break with diets. Therefore, you should eat at least two servings of slow carbohydrates. These products include: oatmeal, buckwheat, unpolished rice porridge, whole grain or rye pasta, millet, whole grain bread, sugar-free and yeast-free bread, potatoes. oven. In order not to be hungry in the evening, you need to eat such carbohydrates for lunch and breakfast.
Eating protein foods is an integral part of good nutrition. Protein foods should be included in the menu for each main meal. When you exercise at the gym, protein should also be present in snacks. The following foods are great sources of protein for weight loss: lean meats, turkey, chicken, fish, egg whites, low fat dairy products, and cheeses (up to 40 grams).
Eating healthy also means eating healthy fats. The daily norm is two tablespoons of vegetable oil or 30 grams of nuts. Also, don't forget about sources of dietary fiber and fiber. A healthy diet should contain at least 300 to 400 grams of vegetables and 300 grams of unsweetened fruit. Of the vegetables, it is recommended to refuse only canned peas and corn. All other foods are not included in the weight loss menu.
Good nutrition for weight loss - give up sweets
If you can not give up sweetness, replace it with two (teaspoon) of honey or a few pieces of dates, dried apricots, marmalade. As a last resort, you can eat around 20 grams of dark chocolate. Any fruit can be eaten, but sweet fruits like bananas, mangoes, grapes are best eaten in small amounts and only in the morning.Cleanse the body of toxins and toxins while losing weight
Nutritionists consider cleansing with enterosorbent Enterosgel 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 intensely broken down, toxins enter the bloodstream causing exacerbation of chronic diseases, nausea and an unpleasant taste in the mouth, gastritis and stool disorders, dull skin with the appearance of acne andof stains. People mistakenly believe that these phenomena are associated with a decrease in the calorie content of food, but in fact the problem lies precisely in the toxins!
It is also important that Enterosgel fills the stomach well, creating a feeling of fullness and at the same time absorbing excess gastric juice and enzymes. Thus, their irritating effect on the walls of the stomach is neutralized, that is, weight loss will not end with gastritis.
Good 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 organize the rest of your body by reducing the amount of food and changing the composition of the diet. There are many menu options that you can use throughout the day. And in a way 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 one liter of milk and 150 grams of bread. If you want, 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 to most people. You can drink up to 1. 5 liters per day. If you wish, on this day you can eat a small handful of homemade crackers.
- Apples. With normal gastric 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 grain per day is not clearly established. For a 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 should be supplemented with mineral water. Fasting days should not be repeated more than 1-2 times per week.
Good 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, choose low-calorie foods: low-fat yogurt, vegetables, fruits. Another way is to do business, to distract yourself from your 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 very effective in reducing appetite.
If you are hungry, you must smell grapefruit peel or aromatic oil, perfume. There is another very important and significant rule of good nutrition for weight loss - it's portion size. A serving 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 one glass. Unfilled yogurt can be eaten about half a glass a day, along with vegetables and fruit - a serving the size of two of your fists.
In addition, most nutritionists, recommending weight loss, prescribe the selective enterosorbent Polymethylsiloxane polyhydrate. It 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, thereby enhancing the effect of the diet. Another pleasant "bonus" of the enterosorbent is the suppression of hunger by partially filling the stomach.