In the process of losing weight, the most important place is occupied by the restructuring of the diet.
If your weight is far from ideal, it suggests that you either didn’t think about it at all or you made a mistake in her organization. The concept of "proper diet for weight loss" is not clearly defined. Some claim that meat is poison, others advise avoiding potatoes, eggplant and tomatoes, and still others suggest weight loss on various mono-diets. Which version is considered correct and how desirable is it to eat to lose weight?
Proper diet for weight loss and calorie count
The main truth about a good weight loss diet is: "You consume fewer calories than your body can expend during daily activities. " At the same time, you should remember the nutritional value of food, which, by the way, has absolutely nothing to do with calorie content. The nutritional value of a food is its chemical composition, fat, carbohydrate and protein content, as well as vitamins, dietary fiber and minerals. It will not be absolutely difficult to compile a daily menu for yourself and lose weight on your own.
First of all, a proper weight loss diet ensures a balanced diet so you don’t get exhausted from hunger all day and stay calm. Remember, in order to achieve results in weight loss, it is necessary, strangely enough, to avoid feeling hungry. A proper diet for weight loss does not prohibit strictly defined foods. On the contrary, their presence is important here. This is the main difference from different diets.
What foods are best to eat with a proper weight loss diet?
"Correct" weight loss products. It is a variety of fruits: grapes, kiwis, bananas, apples or pears. Vegetables: celery, radish, carrot or cucumber. 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 crispy bread (from coarse flour), cereals. Vegetable salad (tomato and paprika, with olive oil). Dairy products are useful low-fat cottage cheese, unsweetened low-calorie fruit yogurts (without flavors and various synthetic additives). You can also eat soy products. It is recommended to drink green tea.
Proper diet for weight loss - breakfast first!
Many people who try unsuccessfully to lose weight have one thing in common - they do not have breakfast. Do you know what the daily routine of overweight people is trying unsuccessfully to lose weight? They almost never have breakfast. The right diet system is designed primarily for them. When weaning in the morning becomes regular, the body is weaned from breakfast and we simply have no appetite in the morning. Less food seems to be the main rule for weight loss. However, a hearty breakfast is the best helper for anyone who is losing weight.
Breakfast, which includes protein and carbohydrates, in addition to helping you lose weight, also develops proper eating habits. People who eat a hearty breakfast don’t need small snacks and eat less at night. This is the main help of a proper diet. Moreover, it improves metabolism. Proper breakfast improves your mood, gives you energy and energy for the whole day.
It should be borne in mind that even the most balanced, healthy and proper diet for weight loss can not fully supply the body with vitamins and minerals. Calorie restriction makes this impossible, so additional consumption of the vitamin complex is recommended. It is better to choose some kind of universal complex, and not limit yourself to special vitamins for weight loss.
The most correct diet for weight loss is balanced
Proper nutrition includes the presence of proteins, fats and carbohydrates in the diet. The carbohydrate component is an important element of a proper diet. We often choose those carbohydrate foods that are quickly digested and absolutely do not saturate, as a result of which we interrupt the diet. Therefore, you need to eat at least two servings of slow carbs. Such products include: oatmeal, buckwheat, unpolished rice porridge, whole grain or rye pasta, millet, whole grain bread, bread without sugar and yeast, baked potatoes. In order not to feel hungry in the evening, you should eat such carbohydrates for lunch and breakfast.
Eating protein foods is an integral part of a proper diet. Protein foods must be included in the menu of every main meal. During a workout at the gym, protein should also be present in snacks. Excellent sources of protein for weight loss are the following foods: lean meat, turkey, chicken, fish, egg whites, low-fat dairy products and cheeses (up to 40 grams).
A healthy diet also means eating healthy fats. The daily norm is two tablespoons of any vegetable oil or 30 grams of nuts. Also, don't forget about dietary fiber and fiber sources. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruits. Of the vegetables, it is recommended to refuse only canned peas and corn. All other foods are not included in the weight loss menu.
Proper diet for weight loss - give up sweets
If you can't give up sweet, replace it with two (teaspoons) of honey or a couple of pieces of dates, dried apricots, marmalade. As a last resort, you can eat about 20 grams of dark chocolate. Any fruit can be eaten, but sweet fruits like bananas, mangoes, grapes are best eaten in small amounts and only in the morning.Cleansing the body of toxins and toxins with weight loss
Nutritionists consider cleansing with enterosorbent Enterosgel to be a necessary step in any weight loss program, because it actively absorbs toxins and toxins that enter the body in abundance during the breakdown of fat deposits. When fat deposits are intensively broken down, toxins enter the bloodstream, causing worsening of chronic diseases, nausea and unpleasant taste in the mouth, gastritis and stool disorders, numbness of the skin with the appearance of acne and spots on it. People mistakenly believe that these phenomena are related to the reduction of calories in food, but in fact the problem is precisely in toxins!
It is also important that Enterosgel fills the stomach well, thus creating a feeling of satiety, while absorbing excess gastric juice and enzymes. Thus, their irritating effect on the walls of the stomach is neutralized, ie weight loss will not end in gastritis.
Proper diet for weight loss - light dinners and fasting days
Many people mistakenly believe that fasting days are "hungry". But this is not the case. Rest for your body can be organized by reducing the amount of food and changing the composition of the diet. There are many menu options you can use as a whole day. And somehow replace the main meal.
- Black bread and milk. Milk is rich in calcium, carbohydrates (milk sugar) and contains a certain percentage of fat. Combined with black bread it gives a noticeable feeling of satiety. The average daily intake is a liter of milk and 150 grams of bread. You can change the quantity of the product as desired.
- Kefir. Like any other fermented milk product, it is good for the body and rarely causes allergic reactions, unlike whole milk. Therefore, kefir is acceptable to most people. You can drink it in an amount of up to 1, 5 liters per day. If you wish, you can eat a small handful of homemade crackers on this day.
- Apples. With normal stomach acidity, a day of apples will be an excellent landing. This product can be consumed in unlimited quantities. Apples not only relieve the digestive system, but also restore the supply of iron, potassium and many other useful elements.
- Rice or buckwheat. For such a fasting day, rice is cooked, and buckwheat is soaked in a certain amount of water overnight. You can supplement them with carrots, fresh or steamed. The amount of cereals per day is not clearly determined. For one fasting day, you can choose only buckwheat or only rice.
- Cabbage. Divide the daily norm of the product (about 1. 5 kg) into 5-6 receptions, preparing a salad with the addition of vegetable oil (about 5 ml per meal).
Each of these days must be supplemented with mineral water. Fasting days should be repeated no 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 15 minutes before a meal or with a slice of lemon. If there is a strong feeling of hunger, choose low-calorie foods: low-fat yogurt, vegetables, fruits. Another way is to do some work, to distract from the thought of food. It is recommended to drink red tea, it helps to lose weight. If you put food on a plate, it seems that the portion will be much larger. Aromatherapy is quite effective in reducing appetite.
If you feel hungry, you need to smell grapefruit peel or some aromatic oil, perfume. There is another very important and significant rule of proper weight loss diet - it is portion size. Part of the porridge should be the size of a handful, meat and fish - the size of a palm, bread or loaf - about 30 grams (2 tablespoons). Cottage cheese - about two hundred grams, milk no more than a glass. You can eat unfilled yogurt about half a cup a day, vegetables and fruits - a portion the size of about two handfuls.
In addition, most nutritionists, when recommending weight loss, prescribe the selective enterosorbent Polymethylsiloxane polyhydrate. Helps reduce the aggressive effects of gastric juice during weight loss. Thanks to its innovative structure, the drug gently envelops the walls of the stomach, thus protecting it from the "attack" of digestive enzymes and preventing the worsening of gastrointestinal diseases. In addition, the drug removes toxins and toxins from the body, enhancing the effect of diet. Another pleasant "bonus" of the enterosorbent is the suppression of hunger by partially filling the stomach.