We often hear that you need to eat right to lose weight.However, if we ask, most people don't know what breakfast should be, which supplies our body with useful substances and starts the right processes for weight loss.And all because we give different meanings to the concept of "proper nutrition".
Some people praise the protein diet, sharing their results, others tell about the harm this diet can cause to the body, others support mono-diets, and others are generally in favor of fasting.How not to get lost in this whirlwind of ideas and what to eat to lose weight?
In fact, there is only one truth: "eat less than you spend, don't forget that food should be nutritious".In addition, the nutritional value of food is not the calorie content.Nutritious food is food rich in vitamins, dietary fibers, proteins, minerals, fats and 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 throw out of your arsenal any means that will help you lose weight without your participation.
Proper nutrition for weight loss: the importance of vitamins in our diet
In modern reality, even by eating healthy, natural foods, it is not possible to provide a person with all the necessary substances.Especially when trying to restrict calories.That's why it's important to choose a vitamin-mineral complex that has everything to make up for the daily lack of these substances.And don't stop at diet vitamins, anything that is "for weight loss" most of the time does not provide long-term benefits for those who are losing weight.We don't need a temporary result, do we?
What and how to eat to lose weight: 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 a feeling of fullness, they are immediately absorbed into the blood, and raise the sugar level, which later causes hunger and excess weight.
Another thing is "slow" carbohydrates, which have exactly the opposite effect, so you can choose from the list below when creating a daily menu for yourself:
- A portion of buckwheat or
- A portion of brown rice or
- A portion of unpolished oatmeal or
- A portion of whole wheat pasta or
- A portion of millet or
- A portion of whole grain bread or
- A portion of yeast-free bread (rice, buckwheat, oatmeal, rye) without sugar, or
- A portion of whole wheat pita (unleavened bread), or
- A portion of baked potatoes.
There should be two portions of such "slow" carbohydrates per day: in the morning and in the afternoon.Then you won't be hungry in the evening.
What to eat to lose weight: proteins and amino acids
It is difficult to imagine a healthy diet without protein, especially for those who do sports, because protein helps build muscle tissue.Those who don't eat protein lose weight because of muscle mass, and then watch in surprise and despair as the lost weight comes back after a while.As a snack, protein has many benefits.Proteins are found in:
- lean meat;
- egg white;
- fish and seafood;
- chicken meat;
- Turkey;
- cheeses (low-fat, up to 25% fat);
- low-fat dairy products.
What you can eat to lose weight: vegetables, fiber, fats and fruits
Fats should not be taken out of the diet, because there are also healthy fats, and moreover, the role of fats in weight loss is very important.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 appropriate menu should include unsweetened fruits (300 grams) and vegetables (300-400 grams).This amount provides the necessary fiber, dietary fiber, which also helps in weight loss.
What vegetables and fruits can you lose weight with?
You can eat any vegetables, except for canned peas and corn - these are "fast" carbohydrates, not useless.
And in the case of fruits, follow this rule: bananas, mangoes, grapes - eat "one piece" in the first half of the day, no later than two in the afternoon.
What should be the dose?
- If you eat porridge, there should be as much on your plate as 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 crusty 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 jam or dark chocolate (up to 20 grams).
Menu about healthy eating and weight loss
For women who want to lose weight by eating the right foods, the menu should be:
- 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 walnuts or 2-3 prunes.
- Lunch: soup or fish soup, steamed or boiled fish, vegetable salad, 1 tablespoon on top.olive oil.
- Snack (afternoon snack): grated carrot with walnuts.
- Dinner: cottage cheese with sour cream or seafood salad, or turkey with boiled broccoli.
This menu for weight loss is approximate;based on this, you can prepare your own diet, which does not harm your nutrition, but helps you lose weight correctly.
Do not overeat, if you feel that you have to spend a fasting day, "sit" for a day on kefir, celery soup, apples.Avoid fatty foods when visiting;you can afford a glass of dry wine, but only if it doesn't whet your appetite.
What else should you give up?
When manipulating weight loss, many people give detailed recommendations: at one time, they began to consider carbohydrates as the enemy of the figure, without saying that there are healthy and harmful carbohydrates, and then they aggressively attacked fats because of their calorie 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 if you limit the amount and combine the foods correctly.The list of frankly harmful foods that should be removed from the diet is not so huge:
- Forget chips and salted nuts.
- Recently popular popcorn is a source of trans fats and chemical flavor enhancers.
- Don't buy instant noodles, mashed potatoes or packaged soups.
- Long-lasting bakery goods.
- Mayonnaise.
- Prepared foods, especially fried fish with MSG and fried pies.
These foods not only have no nutritional value, but can damage our entire digestive system (intestines, liver, kidneys).
Otherwise, you have a huge selection of products in the daily menu, combine them correctly, do not overeat, exercise a lot and gradually achieve the goals set for yourself.