When it comes to losing weight, diet restructuring takes the most important place.
If your weight is far from ideal, it suggests that you either haven't thought about it at all or have made mistakes organizing it. The concept of "proper diet for weight loss" is not clearly defined. Some argue that meat is poison, others recommend avoiding potatoes, eggplants, and tomatoes, and still others suggest losing weight on various mono-diets. Which variant is considered right and what is the best way to eat to lose weight?
Proper diet for weight loss and the number of calories
The main truth about a good diet for weight loss is: "Consume fewer calories than your body can use in the course of daily activity. " At the same time, 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, fiber and minerals. Making a menu of the day for yourself and losing weight yourself will not be absolutely difficult.
Proper nutrition for weight loss first ensures a balanced diet so as not to be exhausted from hunger all day and to remain calm. Remember that, strangely, it is necessary to avoid feeling hungry in order to get weight loss results. Proper diet for weight loss does not prohibit strictly defined foods. On the contrary, their presence is important here. This is the main difference with various diets.
What foods are best to eat with proper diet for weight loss?
"Right" weight loss products. These are a wide variety of fruits: grapes, kiwi, bananas, apples, or pears. Vegetables: celery, radishes, carrots or cucumbers. Pumpkin seeds or sunflower seeds, but not salted. Dried apricots or dried figs, walnuts and almonds are also not salted. Instead of bread, it is better to eat crispbread (made from coarse flour) and cereal chips. Vegetable salad (made from 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.
The right diet to lose weight - breakfast first!
Many people who try unsuccessfully to lose weight have one thing in common: they don't eat breakfast. Do you know the daily routine of obese people trying to lose weight unsuccessfully? You almost never have breakfast. A proper nutritional system is primarily intended for them. When refusal to eat becomes regular in the morning, the body weans itself from breakfast and in the morning we simply have no appetite. It seems that eating less is the main rule for losing weight. However, a hearty breakfast is the best helper for anyone trying to lose weight.
Breakfast, which contains protein and carbohydrates to help you lose weight, develops the right eating habits. Those who have a hearty breakfast don't need small snacks and eat less at night. This is the main aid to proper nutrition. It also improves your metabolism. A real breakfast improves your mood, gives you strength and energy for the whole day.
It should be noted that even the balanced, healthy and correct diet for weight loss cannot fully supply the body with vitamins and minerals. A calorie restriction makes this impossible, so it is recommended to also take a vitamin complex. It is better to choose a universal complex, and not be limited to special vitamins for weight loss.
Proper diet for weight loss is balanced
Proper nutrition involves the presence of proteins, fats and carbohydrates in the diet. The carbohydrate component is an essential element of proper nutrition. Often we choose those foods that contain carbohydrates that are digested quickly and absolutely do not satiate, which leads us to break out of diets. Therefore, you need to have at least two servings of slow carbohydrates. These include: oatmeal, buckwheat, porridge made from unpolished rice, whole grain or rye noodles, millet, whole grain bread, bread without sugar and yeast, baked potatoes. In order not to feel hungry in the evening, you should consume such carbohydrates for lunch and breakfast.
Eating protein foods is an essential part of proper nutrition. Protein-containing foods must be included in the menu of every main meal. When training in the gym, protein should also be included in snacks. The following foods are excellent sources of protein for weight loss: lean meat, turkey, chicken, fish, protein, low-fat dairy products, and cheese (up to 40 grams).
Eating a healthy diet also means consuming healthy fats. The daily norm is two tablespoons of vegetable oil or 30 grams of nuts. Also, don't forget about the sources of fiber and fiber. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruits. From vegetables, it is recommended to refuse canned peas and corn only. All other foods are not included in the weight loss menu.
The right diet for weight loss - do without sweets
If you can not do without sweet things, replace them with two (tea) spoons of honey or a few pieces of dates, dried apricots, jam. As a last resort, you can eat around 20 grams of dark chocolate. All fruits can be consumed, but sweet fruits like bananas, mangoes, grapes are best eaten in small quantities and only in the morning.Cleansing the body of toxins and toxins while losing weight
Nutritionists consider Enterosorbent Enterosgel cleansing to be 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 fat deposits are broken down intensely, toxins enter the bloodstream and cause exacerbation of chronic diseases, nausea and unpleasant taste in the mouth, gastritis and stool disorders, dullness of the skin with the appearance of acne and spots. People mistakenly believe that these phenomena are associated with a decrease in the calorie content of foods, but in fact the problem lies precisely in the toxins!
It is also important that Enterosgel fills the stomach well, creating a feeling of satiety and at the same time absorbing excess gastric juice and enzymes. This neutralizes their irritant effect on the stomach walls, that is, weight loss does not end with gastritis.
Proper diet for weight loss - light dinners and fasting days
Many people mistakenly believe that fasting days are "hungry" days. But it is not. It is possible to rest your body by reducing the amount of food and changing the composition of the food. There are many menu options that you can use throughoutDay and somehow replace the main meal.
- Black bread and milk. Milk is rich in calcium, carbohydrates (milk sugar) and contains a certain amount of fat. In combination with black bread there is a noticeable feeling of satiety. The average daily dose is one liter of milk and 150 grams of bread. If necessary, you can change the product quantity.
- Kefir. Like any other fermented milk product, it is good for the body and, unlike whole milk, rarely causes allergic reactions. Hence, kefir is acceptable to most of the people. You can drink it in an amount of up to 1. 5 liters per day. If you wish, you can have a small handful of homemade crackers that day.
- Apples. If the stomach acid is normal, an apple day is an excellent relief. This product can be consumed in unlimited quantities. Apples not only relieve the digestive system, but also supplement 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 in a certain amount of water overnight. You can complement them with carrots, fresh or steamed. The amount of grain per day is not clearly established. For a day of fasting, you can choose just buckwheat or just rice.
- Cabbage. Divide the daily norm of the product (about 1. 5 kg) into 5-6 receptions and prepare a salad with the addition of vegetable oil (about 5 ml per serving).
Each of these days must be supplemented with mineral water. Fasting days should not be repeated more than 1-2 times a week.
Proper Diet For Weight Loss - How To Reduce Appetite?
It is recommended to drink a glass of water or a lemon wedge 15 minutes before meals. If there is a strong feeling of hunger, choose low-calorie foods: low-fat yogurt, vegetables, fruits. Another option is to do business to distract from thoughts about food. It is recommended to drink red tea, it will help you lose weight. If you put food on a small plate, the portion will appear much larger. Aromatherapy is very effective in reducing appetite.
When you feel hungry, you need to smell grapefruit peel or an aromatic oil or perfume. There is another very important and important rule of proper diet for weight loss - this is portion size. A serving of porridge should be the size of a fist, meat and fish - the size of a palm tree, loaf or bread - about 30 grams (2 tablespoons). Cottage cheese - about two hundred grams, milk no more than a glass. Unstuffed yogurt can be consumed about half a glass a day, vegetables and fruits - a serving the size of two fists.
In addition, most nutritionists who recommend 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 stomach walls, protecting it from the "attack" of digestive enzymes and preventing gastrointestinal diseases from worsening. In addition, the drug removes toxins and toxins from the body and enhances the effects of the diet. Another pleasant "bonus" of enterosorbents is the suppression of hunger by partially filling the stomach.