So often we hear that you have to eat right to lose weight.However, if you ask, most people do not know what a breakfast should look like that will provide our body with useful substances and start the correct processes for weight loss.And all because we attach different meanings to the term “proper nutrition”.
Some praise the protein diet and share their results, others tell what harm this diet can do to the body, others advocate mono-diets, and others generally advocate fasting.How not to get lost in this hustle and bustle of ideas about what to eat to lose weight?
In fact, there is only one truth: “Eat less than you spend, and remember that food should be nutritious.”In addition, the nutritional value of a food is not its calorie content.Nutritious foods are foods rich in vitamins, fiber, proteins, minerals, fats and carbohydrates.
In fact, creating a menu for your daily diet is not that difficult.You just need to take your time, be patient and use the right information.And throw out any tools in your arsenal that are designed to help you lose weight without you being involved.
Proper nutrition for weight loss: The importance of vitamins in our diet
In modern reality, even by eating healthy, natural food, it is impossible to provide all the substances necessary for a person.Especially when we try to limit calorie intake.Therefore, it is important to choose a vitamin-mineral complex that has everything to compensate for the daily deficiency of these substances.And don't stop looking at vitamins for those who want to lose weight, because anything that is “for those who want to lose weight” is usually not a long-term benefit for those who want to 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, are immediately absorbed into the blood, increase the level of sugar in it and subsequently provoke hunger and obesity.
Another thing is “slow” carbohydrates, which do exactly the opposite.So, when compiling your daily menu, you can choose from the following list:
- A portion of buckwheat or
- A portion of brown rice or
- A portion of unground oatmeal, or
- A portion of whole wheat pasta, or
- A portion of millet, or
- A portion of whole grain bread, or
- A portion of yeast-free bread (rice, buckwheat, oatmeal, rye) without sugar, or
- A portion of whole wheat pita (unleavened bread) or
- A portion of baked potatoes.
Two such portions of “slow” carbohydrates should be consumed per day: morning and afternoon.Then you will no longer feel hungry in the evening.
What can you eat to lose weight: proteins and amino acids
Especially for athletes, it is difficult to imagine a healthy diet without protein, because protein helps build muscle tissue.If you don't eat protein, you lose weight because of your muscle mass and then have to watch with surprise and despair as the weight you lost comes back after a while.As a snack, protein has many benefits.Proteins are found in:
- lean meat;
- Protein;
- fish and seafood;
- chicken meat;
- Turkey;
- cheese (low-fat, no more than 25% fat);
- low-fat dairy products.
What you can eat to lose weight: vegetables, fiber, fats and fruits
You shouldn't eliminate fats from your diet, because there are also healthy fats, and fats also play a very important role in losing weight.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 provides the necessary fiber, fiber that also contributes to weight loss.
Which vegetables and fruits can you lose weight with?
You can eat any vegetables except canned peas and corn - these are “fast” carbohydrates that do not bring any benefit.
And the following rule applies to fruit: banana, mango, grapes - eat "one piece at a time" in the first half of the day, no later than two o'clock in the afternoon.
How big should the portion be?
- When you eat porridge, there should be as much of it 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 can fit in your two palms, plus the same amount.
- Bread or crispbread slices – 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 each), honey, homemade jam or dark chocolate (no more than 20 grams).
Healthy eating and weight loss menu
For women who want to lose weight through proper nutrition, the menu should look like this:
- Breakfast: Porridge with lentils (barley or corn porridge, brown rice) plus boiled chicken breast, vegetables.
- Snack (second breakfast): 1 apple and 250 ml kefir or a handful of nuts or 2-3 prunes.
- Lunch: Soup or fish soup, steamed 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 weight loss menu is a guide;Based on this, you can create your own diet that will not compromise your diet, but will help you lose weight properly.
Don't eat too much.If you feel the need to spend a fasting day, “sit” on kefir, celery soup and apples for a day.Avoid fatty dishes during your visit;You can afford a glass of dry wine, but only if it doesn't whet your appetite.
What else should you avoid?
When manipulating weight loss, many give recommendations without going into details: once carbohydrates were considered enemies of the figure, without making it clear that there are healthy and harmful carbohydrates, then they began to aggressively attack fats for their calorie content, without making it clear that without fats we do not have a feeling of satiety, proteins got it too.
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 eliminated from the diet is not so extensive:
- 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 baked goods from the store.
- Mayonnaise.
- Ready meals, especially fried fish with MSG and fried pies.
Not only do these foods have no nutritional value, they can also damage our entire digestive tract (intestines, liver, kidneys).
Otherwise, you have a huge selection of products for your daily menu, combine them correctly, don't eat too much, move a lot and little by little you will reach the goals you have set for yourself.