We hear so often that in order to lose weight, you need to eat right.If you ask, however, most people don't know what breakfast should be, which will provide our body with useful substances and start the right weight loss processes.And all this because we attach different meanings to the concept of "proper nutrition".
Some praise the protein diet, sharing their results, others say what harm this diet can cause the body, others advocate monodiets, and others are generally in favor of fasting.How not to get lost in this tumult of ideas and what to eat to lose weight?
In fact, there is only one truth: "eat less than you spend, remembering that food should be nutritious."Also, the nutritional value of food is not the calorie content.Nutritious food is food rich in vitamins, dietary fiber, proteins, minerals, fats, carbohydrates.
In fact, making 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 all the tools that should help you lose weight without your participation.
Proper nutrition for weight loss: the importance of vitamins in our diet
In modern realities, even if we eat healthy, natural foods, it is impossible to provide all the necessary substances for a person.Especially if we are trying to restrict calories.That is why it is important to choose a vitamin-mineral complex for yourself, which has everything to fill the daily deficiency of these substances.And don't get your eyes on vitamins for those trying to lose weight, anything that is "for those who lose weight" most often does not benefit those who lose weight long term.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 majority of people is the choice of "fast" carbohydrates, but they do not give us a feeling of satiety, they are instantly absorbed into the blood, increase the level of sugar in it, provoking subsequent hunger and excess weight.
Another thing is "slow" carbohydrates, which work exactly the opposite, so when creating a menu for yourself for the day, you can choose from the list below:
- A portion of buckwheat or
- A serving of brown rice or
- A serving of unpolished oats, or
- A serving of whole wheat pasta or
- Part of millet, or
- A serving of whole wheat bread or
- A portion of bread without yeast (rice, buckwheat, oatmeal, rye) without sugar or
- A portion of whole wheat pita (unleavened bread) or
- A serving of baked potatoes.
There should be two such portions of "slow" carbohydrates per day: in the morning and in the afternoon.Then you won't feel hungry in the evening.
What you can 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 do not eat protein lose weight due to muscle mass and then watch with surprise and despair as the lost weight returns 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 content, no more than 25% fat);
- low-fat dairy products.
What you can eat to lose weight: vegetables, fiber, fat and fruit
You should not eliminate fat from your diet because there are healthy fats as well, and the role of fat in weight loss is very important.Just so you know: 2 tbsp.of vegetable oil or 30 grams of your favorite nuts is your daily intake of healthy fats.
For those who are losing weight, the correct menu should include unsweetened fruits (300 grams) and vegetables (300-400 grams).This amount will provide the necessary fiber, dietary fiber that 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, there is no benefit.
And for fruits, follow this rule: banana, mango, grapes - eat "one piece each" in the first half of the day, no later than two hours in the afternoon.
What should the portion 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 both palms, 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 fruit (2-3 pieces at a time), honey, homemade marmalade or dark chocolate (no more than 20 grams).
Menu on how to eat healthy and lose weight
For women trying to lose weight by eating the right foods, the menu should be as follows:
- Breakfast: porridge with lentils (barley or corn porridge, 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, stewed or boiled fish, vegetable salad, sprinkled with 1 tbsp.olive oil.
- Snack (afternoon snack): grated carrots with nuts.
- Dinner: cottage cheese with sour cream or seafood salad, or turkey with boiled broccoli.
This weight loss menu is approximately;based on it, you can create your own diet that will not disrupt your nutrition, but will help you lose weight properly.
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 going into details: at one time carbohydrates began to be considered the enemy of the figure, without specifying that there are healthy and harmful carbohydrates, then they began to aggressively attack fats for their caloric content, without specifying that without fat we will not have a feeling of satiety, proteins also got it.
In fact, you can eat almost anything as long as you limit yourself in quantity and combine foods correctly.The list of frankly harmful foods that should be removed from the diet is not so long:
- Forget chips and salty nuts.
- The recently popular popcorn is a source of trans fats and chemical flavor enhancers.
- Stop buying instant noodles, mashed potatoes or packaged soups.
- Store-bought shelf-stable baked goods.
- mayonnaise.
- Ready meals, especially fried fish with MSG and fried pies.
These foods not only have no nutritional value, they can frankly harm our entire digestive tract (gut, liver, kidneys).
Otherwise, you have a huge selection of products for your daily menu, combine them correctly, do not overeat, move a lot and you will gradually reach the goals you have set for yourself.