The importance of proper nutrition for weight loss cannot be underestimated. You need to get used to healthy and healthy food without torturing yourself with endless diets and hunger strikes. It is enough to know the principles of nutrition and understand what foods you need to eat and which ones are better to forget forever. We will talk about the basics of losing weight with proper nutrition and cooking methods in this article.
The menu for weight loss should be varied, then the body will receive the necessary nutrients, vitamins and trace elements in sufficient quantities. But it should also be tasty, because the constant stress of hunger and boredom from bland and monotonous food does not benefit either the psyche or the body.
Before starting the menu, you need to understand the principles of healthy eating.
It is better to divide your entire daily diet into 5 meals and eat at the same time. The last meal should be consumed 2-3 hours before bedtime. Such a system prevents the body from starving, which means that it will not overeat. Fractional nutrition for weight loss is irreplaceable.
Prepared foods are extremely high in calories, contain lots of preservatives, artificial colors and flavors that give them an appetizing smell and taste, as well as saucesfatty or spicy. In fast food establishments, hundreds of servings are made with the same burnt oil, which contains carcinogens. If you still have doubts, think about this: a standard set of a hamburger, a glass of cola and a bag of fries has 1200-1400 calories, that is, almost the daily norm, but at the same time there are no vitamins, healthy fiberat such a dinner. and almost no protein.
Saturated fats and simple carbohydrates abound.
Experiments have shown that chewing food about 40 times can help you lose some weight without changing your eating habits. And when combined with a healthy diet, such a simple trick produces truly amazing results. Chewed food is easier to digest. In this case, we eat much more slowly and the brain receives a signal of satiety in time, which eliminates the risk of overeating.
Water is a catalyst for all life processes. Two liters of drinking water a day will help accelerate metabolism, eliminate toxins in time and prevent fluid retention, that is, edema. Water does not include tea, coffee, juices and other beverages: for example, black tea and coffee, on the contrary, dehydrate the body, while fruit juices and beverages contain sugar. This does not mean that you should not drink juice, it is just that juice for the body is more food than liquid.
Protein products
High-protein foods require more energy to break down. These foods quickly relieve hunger and help maintain muscle mass.
Whey protein, beef, fish, and chicken are rich in protein. Consume 0. 7 grams of protein per pound of body weight if you want to burn fat and build muscle.
Table of protein food options that are acceptable during weight loss:
| Lean meat | Veal and offal, broth. Rabbit, lean pork ham, skinless |
| Poultry | Turkey, chicken, offal, natural poultry ham |
| Fish | Low to medium fat: mullet, halibut, mackerel, pollock, cod, tuna, hake. |
| Seafood | Squid, crab, shrimp, mussels and more |
| Egg | Any |
Fermented dairy products
This food contains calcium, proteins, vitamins A, D and the entire line of group B. These elements will give you the energy you need for the whole day and will help you develop muscle mass. Sour milk also helps improve the functioning of the digestive tract.
Make it a rule to drink 100 ml of fresh biokefir in the evening, approximately one hour before going to bed.
Add dairy products such as kefir, cottage cheese, plain yogurt without additives or sugars, low-fat cheese, yogurt
to your menu.
Vegetables and fruits
Do you know that water helps you lose a couple of extra kilos? When you eat food that is high in water content, the digestion of glucose slows down and you feel full for a long time.
When you're hungry, eat raw vegetables. These are the best low calorie foods. A cup of raw vegetables or a green salad contains less sugar than 1 piece of fruit. This is not a complete list of such great products.
Complex carbohydrates
The best porridge for weight loss are oatmeal, buckwheat and barley. Oats contain soluble fiber, the breakdown of which requires a lot of energy. This burns a lot of calories and increases metabolism. A bowl of oatmeal topped with fruit or almonds is a great way to start your day off right.
Fats and polyunsaturated acids
Polyunsaturated fats have long been shown to promote weight loss. These substances normalize blood sugar levels, lower cholesterol, and speed up metabolism. To lose those extra pounds, you need to introduce foods rich in these essential fats into your diet.
Walnuts are saturated with fatty acids. Therefore, before leaving the store, buy 100 or 200 grams.
Rich in fatty acids and exotic fruits - avocado. It can be consumed both in the morning and in the evening. This product contains an important element: the natural amino acid L-carnitine. It also accelerates metabolic processes, promotes fat burning, and protects the cardiovascular system from malfunction.
Very often, a woman tells you that she has a very poor diet, but that something is interfering with successful weight loss. Often in the diet of these women there are foods, the enemies of weight loss.
Sugar
Sugar is at the top of the enemy list due to its rapid conversion to fat. By consuming sugar, you can say goodbye to your slim waist. Therefore, it is advisable to give up drinks to which sugar is added.
sodas and sugary juices
Avoid consuming extra calories with liquid. Taking into account that, on average, these drinks contain fifty calories per hundred milliliters, the use of one glass will add an average of one hundred and fifty kilocalories to the daily diet. Instead, you can have a nice salad.
High-fat dairy products
It makes no difference whether you replace kefir with standard fat, one percent, or completely fat-free.
In the same way, you should replace the fat milk with one where the mass fraction of fat does not exceed one and a half percent. And the calorie content of cottage cheese, cheese, and yogurt should be kept to a minimum.
Fatty meats
Meat must be present in the diet, as it is an irreplaceable source of protein. However, it is better to choose chicken breast instead of leg and lean beef instead of the usual but very fatty pork. You should only eat lean meat.
Sweets used with tea
Most women are used to drinking tea along with sweets. On average, waffles, cookies, candy, or dryers have three hundred and fifty to four hundred and fifty calories, which significantly interferes with the successful process of losing weight.
Sauces
Even if you eat a small amount of food, but at the same time combine it with mayonnaise, tomato sauce and other high-calorie sauces, then the fat content and calorie content of such a dish will increase several times.
You must completely eliminate sauces from your daily diet.
Fast food
A hamburger can contain up to six hundred and fifty calories, which is more than half the diet of a girl who has decided to lose weight.
Walnuts
There is no denying the benefits of walnuts. However, they contain a lot of fat and, if consumed daily, can slow down or stop the weight loss process.
Nuts
One of the healthy but high-calorie foods is nuts, whose use should be limited when dieting.
Pastry
Pancakes, meatballs, cakes, bread and other flour products contain a large amount of simple carbohydrates, which are very quickly converted into fat cells. It is necessary to exclude all flour products from your diet.
Daily calorie intake is the optimal number of calories consumed per day to maintain fitness and health. So if the food eaten is too high in calories then there is a greater risk of gaining extra pounds, but if there are not enough calories in the daily diet then it can harm your body.
There are many different formulas for calculating your daily calorie intake. For example, according to one of these formulas, your weight in kilograms should be multiplied by 14 (for women) or 15 (for men), and then divided by 0. 453. The result obtained will be the optimal number of calories to maintain thisweight.
Another formula for calculating daily calorie intake takes into account a person's weight, age and height. To find your daily calorie intake with this formula, you must add your weight in kilograms multiplied by a factor of 9, 6 with your height in centimeters multiplied by a factor of 1, 8, add the number 655 and then subtract your age in yearsmultiplied by probabilities 4. 7:
655 + 9. 6 * (weight in kg) + 1. 8 * (height in cm) - 4. 7 * (age in years).
This result is the daily requirement for calories at rest. If you need to calculate the daily calorie intake necessary to maintain the existing weight with different loads, you should make a slight adjustment to the result. For example, you would multiply the result by a factor of 1. 38 if a person exercises at least once a week or does morning exercises every day.
The result of calculating the daily calorie intake should be increased by a factor of 1. 55 if the number of sports activities is 3-5 times a week. If the training is carried out more frequently, 5-6 times a week, a coefficient of 1. 73 should be applied. If you need to lose the existing weight, then the results obtained in each case should be reduced by 20%.
List the products. It should include:
Fluid is constantly leaving the body. Every day we lose more than half a liter of water with our breath. Total fluid loss through perspiration and natural excretion is about two and a half liters.
Therefore, nutritionists recommend, regardless of diet, consuming one and a half liters of liquid per day (a certain amount is compensated by other sources: food, air, etc. ). However, it is better to drink plain water than tea, coffee, juice and any other beverage.
Water must be consumed according to these rules:
It is a science to cook products so that they retain their beneficial properties and reveal interesting flavor notes.
Cook
The most classic way to prepare diet meals is by boiling. To keep food healthy with this preparation method, it is important not to overcook the dish.
Boiling has been shown to reduce the caloric content of foods. The exception is starchy vegetables, which are better for dietary baking (potatoes, corn).
Keep vegetables slightly crisp while cooking. If they are digested, they will lose all the useful components.
Stew
The main thing is not to use additional fat during cooking. If you can't do without it, use low-fat sour cream.
The ideal braising process is done over low heat, it is also important that the heat is evenly distributed over the bottom of the pan (or other utensil).
Bake (bake)
Again, the main rule is not to use additional fat, otherwise the food will become high in calories.
Please note that food in the oven is never soft. The main thing is to give the products the opportunity to brown. Remember, if you are baking, for example meat, do not forget to open the foil or sleeve 15 minutes before cooking. This will give the dish a delicious crust.
Fry
It is allowed to eat fried in the diet. The main thing is that it must be cooked without oil. In fact, the fact that the oil increases the caloric content of certain products is dangerous for the figure.
The best option for fried food is the grill. This is especially true for cooking meat or fish.
Proper nutrition is the main foundation for successful weight loss. Follow simple tips, ditch unhealthy foods to lose weight, introduce healthier foods into your diet, create your own weekly menu and stick to it, and the result will not be long in coming!
