We often hear that to lose weight it is necessary to eat well.However, if you ask, most people do not know what breakfast should be like, which will provide useful substances to our body and launch the proper processes for losing weight.And all because we give different meanings to the concept of “adequate nutrition.”
Some praise the protein diet and share its results, others tell of the damage that this diet can cause to the body, others advocate monodiets and others, in general, are in favor of fasting.How not to get lost in this hubbub 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 foods is not the calorie content.Nutritious foods are foods rich in vitamins, dietary fiber, proteins, minerals, fats and carbohydrates.
In fact, creating a menu for your daily diet is not that difficult, you just need to take the time, be patient and use the right information.And eliminate from your arsenal all the tools that are supposed to help you lose weight without your participation.
Proper nutrition to lose weight: the importance of vitamins in our diet
In modern reality, even by eating natural and healthy foods, it is impossible to provide all the substances necessary for a person.Especially if we try to limit calories.Therefore, it is important to choose a vitamin and mineral complex that has everything to replenish the daily deficiency of these substances.And don't let your gaze stop at vitamins for those who are trying to lose weight, everything that is "for those who lose weight", most of the time, does not represent a long-term benefit for those who lose weight.We don't need a temporary result, right?
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 us a feeling of satiety, they are instantly absorbed into the blood, raising the level of sugar in it, causing 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 oats, or
- A serving of whole wheat pasta, or
- A portion of millet, or
- A serving of whole wheat bread, or
- A serving of unleavened bread (rice, buckwheat, oats, rye) without sugar, or
- A serving of whole wheat pita (unleavened bread), or
- A serving of baked potatoes.
There should be two of this type of "slow" carbohydrate servings per day: in the morning and in the afternoon.Then at night you won't be hungry.
What you can eat to lose weight: proteins and amino acids
It's hard 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 due to muscle mass and then watch in 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 shellfish;
- 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 eliminate fats from your diet, because there are also healthy fats, and the role of fats in weight loss is very important.Just so you know: 2 tablespoons.Vegetable oil or 30 grams of your favorite nuts is your daily intake of healthy fats.
For those who lose 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.
What vegetables and fruits can you lose weight with?
You can eat any vegetables, except canned peas and corn;These are "fast" carbohydrates and do not provide any benefits.
And for fruits, 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 on your plate as fits 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 fit in your two 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 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 seeking to lose weight by eating the right foods, the menu should be as follows:
- Breakfast: lentil porridge (barley or corn porridge, brown rice) plus boiled chicken breast and vegetables.
- Snack (second breakfast): 1 apple and 250 ml of kefir or a handful of walnuts, or 2-3 prunes.
- Lunch: soup or fish soup, stewed or boiled fish, vegetable salad, topped with 1 tbsp.olive oil.
- Merienda (snack): grated carrots with walnuts.
- 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 does not violate your nutrition, but will help you lose weight correctly.
Do not overeat, if you feel the need to spend a day on fasting, "sit" for a day with kefir, celery soup and apples.When visiting, avoid fatty dishes;You can allow yourself a glass of dry wine, but only if it doesn't whet your appetite.
What else should you give up?
When it comes to manipulating weight loss, many give recommendations without going into details: at one point 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 for their caloric content, without specifying that without fats we will not have a feeling of satiety, proteins also achieved 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 need to be eliminated from the diet is not so long:
- Forget chips and salted nuts.
- The recently popular popcorn is a source of trans fats and chemical flavor enhancers.
- Stop buying instant noodles, mashed potatoes or packaged soups.
- Long-lasting store-bought baked goods.
- Mayonnaise.
- Prepared foods, especially fried fish with MSG and fried empanadas.
Not only do these foods have no nutritional value, but frankly, they can 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 little by little you will achieve the goals you have set for yourself.