In the process of losing weight, the most important place is the restructuring of nutrition. If your weight is far from ideal, it means 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, eggplant 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 diet for weight loss and calories
The main truth about proper nutrition for weight loss is one: "Consume less calories than your body can spend in the process of daily activity." In this case, one should remember 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. Creating a daily menu and losing weight on your own is absolutely no difficulty.
First of all, proper nutrition for weight loss provides a balanced diet, so as not to exhaust all day from hunger and stay calm. Remember, in order to achieve results in weight loss, it is necessary, oddly enough, to avoid feelings of hunger. Proper nutrition for weight loss does not prohibit strictly defined foods. It is important, on the contrary, their presence. This is the main difference from various diets.
What foods are better to eat with proper nutrition for weight loss?
"Right" products for weight loss. These are a variety of fruits: grapes, kiwi, bananas, apples or pears. Vegetables: celery, radish, carrot or cucumber. Pumpkin seeds or sunflower, but not salty. Dried apricots or dried figs, walnuts and almonds are also not salted. Instead of bread, it is better to eat bread (wholemeal), cereal bread. Vegetable salad (tomato and pepper, with olive oil). Of dairy products, low-fat cottage cheese, unsweetened low-calorie fruit yoghurts (without flavorings and various synthetic additives) are useful. You can also eat soy products. Drinking green tea is recommended.
Proper nutrition for weight loss - breakfast first!
Many people who are unsuccessfully trying to lose weight have one thing in common - they do not eat breakfast. Do you know what the daily routine of full people trying to lose weight unsuccessfully looks like? They almost never have breakfast. The proper nutrition system is intended primarily for them. When the refusal of the morning meal 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 assistant to all losing weight.
Breakfast, which includes proteins and carbohydrates, in addition to helping to lose weight, develops the right eating habits. People who have a good breakfast do not need small snacks and eat less at night. This is the main help for a proper diet. In addition, it improves metabolism. A proper breakfast improves mood, gives energy and energy for the whole day.
It must 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 use the vitamin complex. It is better to choose some universal complex, and not be limited to special vitamins for losing weight.
The most proper diet for weight loss - balanced
Proper nutrition involves the presence in the diet of proteins, and fats, and carbohydrates. 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 with diets. Therefore, it is necessary to eat at least two servings of slow carbohydrates. Such products include: oatmeal, buckwheat, cereal from unpolished rice, whole grain or rye pasta, millet, whole grain bread, bread without sugar and yeast, baked potatoes. In order not to experience hunger in the evening, you should consume such carbohydrates for lunch and breakfast.
Eating protein foods is an essential element of good nutrition. Protein products must be included in the menu of each main meal. When exercising in the gym, protein should also be present in snacks. Excellent sources of protein for weight loss are such products: low-fat meats, turkey, chicken, fish, egg white, low-fat dairy products and cheeses (up to 40 grams).
Proper nutrition for weight loss also requires the use of healthy fats. The daily norm is two tablespoons of any vegetable oil or 30 grams of nuts. In addition, we should not forget about the sources of dietary fiber and fiber. A proper diet should have a minimum of 300-400 grams of vegetables and 300 grams of unsweetened fruits. Of vegetables, it is recommended to refuse only canned peas and corn. All other products are not included in the menu for weight loss.
Proper nutrition for weight loss - give up sweets
If you can’t refuse sweets, then replace it with two tablespoons (teaspoon) of honey, or a couple of pieces of dates, dried apricots, marmalade. In extreme cases, you can eat about 20 grams of dark chocolate. You can eat any fruit, but sweet fruits like bananas, mangoes, grapes are better to eat in small quantities and only in the morning.
Cleansing the body of toxins and toxins during weight loss
Dietitians consider cleansing Enterosgel as an enterosorbent a necessary step in any weight loss program, since it actively absorbs toxins and toxins, which enter the body in abundance during the breakdown of body fat. When fat deposits are intensively broken down, toxins enter the bloodstream, causing exacerbation of chronic diseases, nausea and an unpleasant aftertaste in the mouth, gastritis and stool disorders, dull skin with 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 the 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. So their irritating effect on the walls of the stomach is neutralized, that is, weight loss does 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 so. 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 for the whole day. So replacing somehow the main meal.
1. Brown bread and milk. Milk is rich in calcium, carbohydrates (milk sugar), contains a certain percentage of fat. In combination with brown bread, it gives a noticeable feeling of satiety. The average daily rate is a liter of milk and 150 grams of bread. If desired, you can change the number of products.
2. Kefir. Like any other dairy product, it is beneficial for the body and less likely to cause allergic reactions, unlike whole milk. Therefore, kefir is acceptable for most people. You can drink it in quantities of up to 1.5 liters per day. If desired, on this day you can eat a small handful of homemade crackers.
3. Apples. With normal acidity of the stomach, an apple day will be an excellent discharge. This product can be consumed in unlimited quantities. Apples not only unload the digestive system, but also replenish the supply of iron, potassium and many other useful elements.
4. Rice or buckwheat. To conduct 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 volume of cereals per day is not clearly established. For one unloading day, you can choose only buckwheat or only rice.
5. Cabbage. The daily rate of the product (approximately 1.5 kg) is divided 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. Repeat fasting days no more than 1-2 times per week.
Proper nutrition for weight loss - how to reduce appetite?
15 minutes before a meal, it is recommended to drink a glass of water, you can 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 contributes to weight loss. If you put food in a small plate, then the portion will seem much larger. Aromatherapy helps to reduce appetite quite effectively.
If you feel hungry, you need to smell the grapefruit peel or some aromatic oil, perfume. There is another very important and significant rule of proper nutrition for weight loss - this is the size of the serving. A portion of porridge should be the size of a fist, meat and fish - the size of a palm, bread or bread - about 30 grams (2 tablespoons). Cottage cheese - about two hundred grams, no more than a glass of milk. Yogurt without a filler can be consumed about half a glass a day, vegetables and fruits - a serving the size of your two fists.
In addition, most nutritionists, recommending weight loss, prescribe the selective enterosorbent Enterosgel. 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 the exacerbation of gastrointestinal diseases. In addition, the drug removes toxins and toxins from the body, enhancing the effect of diet. Another nice “bonus” of enterosorbent is the suppression of hunger by partially filling the stomach.
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