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 like, which will provide our body with useful substances and start the proper processes for weight loss.And all because we attach different meanings to the concept of “adequate nutrition”.
Some praise the protein diet, sharing its results, others talk about the damage this diet can cause to the body, others defend mono-diets and still others are generally in favor of fasting.How not to get lost in this buzz of ideas and what to eat to lose weight?
In fact, there is only one truth: “eat less than you spend, without forgetting that your food must be nutritious”.Furthermore, the nutritional value of food is not the calorie content.Nutritious foods are foods rich in vitamins, dietary fiber, proteins, minerals, fats, carbohydrates.
In fact, creating a menu for your daily diet is not that difficult, you just need to have time, be patient and use the right information.And throw out of your arsenal all the tools that were supposed to help you lose weight without your participation.
Proper 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 a vitamin-mineral complex for yourself that has everything to replenish the daily deficiency of these substances.And the focus is not limited to vitamins for those trying to lose weight, everything that is “for those who lose weight”, in most cases, is not 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: which carbohydrates are needed?
The problem with 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, increase sugar levels, 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 list below:
- A portion of buckwheat or
- A serving of brown rice or
- A portion of unpolished oats or
- A serving of whole wheat pasta or
- A portion of corn, or
- A portion of wholemeal bread or
- A portion of unleavened bread (rice, buckwheat, oatmeal, rye) without sugar, or
- A serving of whole-wheat pita (flatbread) or
- A portion of roast potatoes.
There should be two servings of “slow” carbohydrates per day: in the morning and in the afternoon.Then in the evening you will not feel hungry.
What can you 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 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 whites;
- fish and seafood;
- chicken meat;
- Peru;
- cheeses (low fat, no more than 25% fat);
- low-fat dairy products.
What can you eat to lose weight: vegetables, fiber, fats and fruits
You should not remove fats from your diet, as there are also healthy fats, in addition, 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 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, which also helps to reduce weight.
What vegetables and fruits can you use to lose weight?
You can eat any vegetables except canned peas and corn - these are “fast” carbohydrates without any benefit.
And for fruits, follow this rule: banana, mango, grapes - eat “one piece at a time” in the first half of the day, at the latest at two in the afternoon.
What should be the portion?
- If you eat porridge, there should be as much on the 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 you can fit in your 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 marmalade or dark chocolate (no more than 20 grams).
Menu on how to eat healthy and lose weight
For women looking 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, topped with 1 tbsp.oil.
- Snack (afternoon 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 will not harm your diet, but will help you lose weight correctly.
Do not overeat, if you feel the need to spend a day fasting, “sit down” for a day drinking kefir, celery soup, apples.When visiting, avoid fatty dishes;you can buy a glass of dry wine, but only if it doesn't whet your appetite.
What else should you give up?
When manipulating weight loss, many give recommendations without going into details: once 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 caloric content, without specifying that without fats we will not have a feeling of satiety, proteins also succeeded.
In fact, you can eat almost anything as long as you limit the amount and combine foods correctly.The list of frankly harmful foods that need to be removed from the diet is not that long:
- Forget the 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 meals, mainly fried fish with MSG and fried pies.
Not only do these foods have no nutritional value, they can also harm our entire digestive tract (intestines, liver, kidneys).
Otherwise, you have a large selection of products for your daily menu, combine them correctly, don't overeat, move a lot and little by little you will reach the goals you set for yourself.