We often hear that to lose weight you need to eat well.However, if you ask, most people do not know what breakfast should be, which will provide useful substances to our body and start the right processes for weight loss.And all because we give different meanings to the concept of "correct nutrition".
Some praise the protein diet, sharing their results, others tell what harm this diet can cause to the body, others advocate mono-diets, and still 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, without forgetting that the food must be nutritious".Furthermore, the nutritional value of food is not the calorie content.A nutritious food is a food rich in vitamins, dietary fibre, proteins, minerals, fats, 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 all the tools that should help you lose weight without your participation.
Correct nutrition to lose weight: the importance of vitamins in our diet
In modern realities, even eating healthy and natural foods, it is impossible to provide a person with all the necessary substances.Especially if we are trying to limit calories.Therefore, it is important to choose for yourself a vitamin-mineral complex, which has everything to replenish the daily deficiency of these substances.And don't let your gaze stop at vitamins for those trying to lose weight, everything that is "for those losing weight", very often, is not a long-term benefit for those losing weight.We don't need a temporary result, right?
What and how to eat to lose weight: what carbohydrates are necessary?
The problem in the diet of the vast majority of people is the choice of “fast” carbohydrates, but they do not give us a feeling of satiety, they are immediately absorbed into the blood, increase the level of sugar in it, causing subsequent hunger and excess weight.
Another thing is "slow" carbohydrates, which act exactly the opposite, so when creating a menu for the day, you can choose from the following list:
- A portion of buckwheat or
- A serving of brown rice, or
- A serving of unpolished oatmeal, or
- A portion of wholemeal pasta, or
- A portion of millet, or
- A portion of wholemeal bread or
- A portion of unleavened bread (rice, buckwheat, oatmeal, rye) without sugar, or
- A portion of wholemeal pita (unleavened bread) or
- A portion of baked potatoes.
There should be two servings of "slow" carbohydrates per day: in the morning and in the afternoon.Then in the evening you won't be hungry.
What you can eat to lose weight: proteins and amino acids
It's difficult to imagine a healthy diet without protein, especially for those who exercise, because protein helps build muscle tissue.Those who don't eat protein lose weight through 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 whites;
- fish and seafood;
- chicken meat;
- turkey;
- cheeses (low-fat, no more than 25% fat);
- low-fat dairy products.
What you can eat to lose weight: vegetables, fiber, fats and fruits
You should not remove fats from your diet, because there are also healthy fats, moreover, the role of fats in weight loss is very significant.Just so you know: 2 tbsp.vegetable oil or 30 grams of your favorite nuts represents your daily intake of healthy fats.
For those 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, which also helps reduce weight.
With which fruits and vegetables can you lose weight?
You can eat any vegetables except canned peas and corn - these are "fast" carbohydrates, no benefit.
And for fruit, follow this rule: banana, mango, grapes: eat "one piece at a time" in the first half of the day, no later than two in the afternoon.
What should the portion be?
- If you eat porridge, there should be as much of it 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 all the fruits and vegetables you can fit in your two palms, plus the same amount.
- Slices of bread or toast – 30 grams (two pieces).
- A glass of milk or kefir.
- Natural yogurt - 100 ml.
- 180 grams of ricotta.
- Replace sweets with dried fruits (2-3 pieces at a time), honey, homemade jam 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 walnuts, or 2-3 dried plums.
- Lunch: soup or fish soup, stewed or boiled fish, vegetable salad, seasoned 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 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.During your visit, avoid fatty dishes;you can afford a glass of dry wine, but only if it does not whet your appetite.
What else should you give up?
When manipulating weight loss, many give recommendations without going into details: at one time carbohydrates began to be considered enemies of the figure, without specifying that there are healthy and harmful carbohydrates, then they began to aggressively attack fats because of their calorie content, without specifying that without fats we will not have a feeling of satiety, proteins have also understood this.
In fact, you can eat almost anything, as long as you limit the quantity and combine foods correctly.The list of frankly harmful foods that need to be removed from the diet is not so extensive:
- 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 long-life baked goods.
- Mayonnaise.
- Ready meals, in particular fried fish with monosodium glutamate and fried pies.
Not only do these foods have no nutritional value, but they can frankly damage our entire digestive tract (intestines, liver, kidneys).
Otherwise, 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 set for yourself.