We often hear that to lose weight, you have to eat well.However, if you ask, most people do not know what breakfast should look like, which will provide useful substances to our body and start the right weight loss processes.And all because we give different meanings to the concept of “proper nutrition”.
Some praise the protein diet by sharing their results, others talk about the damage that 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 hubbub of ideas and what to eat to lose weight?
In fact, there is only one truth: “eat less than you spend, remembering that food should be nutritious.”In addition, the nutritional value of foods does not depend on their 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 throw out from your arsenal all the tools that are supposed to help you lose weight without your participation.
Good nutrition to lose weight: the importance of vitamins in our diet
In modern realities, even eating healthy and natural food, it is impossible to provide all the necessary substances for a person.Especially if we're trying to limit calories.Therefore, it is important to choose for yourself a vitamin and mineral complex, which has everything to fill the daily deficiency of these substances.And don't let your gaze stop on vitamins for those trying to lose weight, anything "for those who lose weight", more often than not, is not a long-term benefit for those who lose weight.We don't need a temporary result, do we?
What and how to eat to lose weight: what carbohydrates do you need?
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, are instantly absorbed into the blood, increase sugar levels, thereby causing hunger and excess weight.
Another thing is "slow" carbohydrates, which act exactly the opposite, so when creating a menu for yourself for the day, you can choose from the list below:
- A portion of buckwheat or
- A serving of brown rice, or
- A serving of unpolished oatmeal, or
- A serving of whole grain pasta, or
- A portion of millet, or
- A serving of whole grain bread, or
- A portion of yeast-free bread (rice, buckwheat, oatmeal, rye) without sugar, or
- A serving of whole grain 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.So, in the evening, you will no longer be hungry.
What can you 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 on muscle mass, 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 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 don't have to cut out fats from your diet because there are also healthy fats.In addition, the role of fats in weight loss is very important.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 in reducing weight.
With which vegetables and fruits can you lose weight?
You can eat any vegetables, except canned peas and corn - these are “fast” carbohydrates, without 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 2 p.m.
What should the portion be?
- If you eat porridge, there should be as much 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 as many vegetables and fruits as your two palms can hold, 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: lentil porridge (barley or corn porridge, brown rice) plus boiled chicken breast, green 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, garnished 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 menu for losing weight is approximate;based on this, you can create your own diet, which will not encroach on your diet, but will help you lose weight correctly.
Do not overeat, if you feel the need to spend a fasting day, “sit down” for a day with kefir, celery soup, apples.During your visit, avoid fatty dishes;you can treat yourself to a glass of dry wine, but only if it doesn't whet your appetite.
What else should you give up?
When handling weight loss, many give recommendations without going into details: at one point, carbohydrates began to be considered the enemies of the figure, without specifying that there are healthy and harmful carbohydrates, then they began to aggressively attack fats due to their calorie content, without specifying that without fats we will not have a feeling of satiety, proteins have it too.
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 long:
- Forget chips and salty nuts.
- The recently popular popcorn is a source of trans fats and chemical flavor enhancers.
- Stop buying packaged instant noodles, mashed potatoes or soups.
- Long-lasting commercial baked goods.
- Mayonnaise.
- Prepared meals including MSG fried fish and fried pies.
Not only do these foods have no nutritional value, but they can frankly harm our entire digestive tract (intestines, liver, kidneys).
Otherwise, you have a wide choice of products for your daily menu, combine them correctly, do not eat too much, move a lot and little by little you will achieve the goals you have set for yourself.