So often we hear that in order to lose weight, you need to eat right.However, if you ask, most people don’t know what breakfast should be like, which will provide useful substances to our body and launch the right processes for weight loss.And all because we put different meanings into the concept of “proper nutrition”.
Some praise the protein diet, sharing their results, others tell what harm 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, not forgetting that the food should be nutritious.”Moreover, the nutritional value of food is not the calorie content.Nutritious food is food 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 take 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.
Proper nutrition for weight loss: the importance of vitamins in our diet
In modern realities, even eating healthy, natural foods, it is impossible to provide all the substances necessary for a person.Especially if we are trying to limit calories.Therefore, it is important to choose a vitamin-mineral complex for yourself, which has everything to replenish the daily deficiency of these substances.And let your gaze not stop at vitamins for those trying to lose weight, everything that is “for those losing weight”, most often, is not a long-term benefit for those losing 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 fullness, are instantly absorbed into the blood, raise the sugar level in it, provoking subsequent 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 serving of yeast-free bread (rice, buckwheat, oatmeal, rye) without sugar, or
- A serving of whole grain pita (unleavened bread), or
- A serving of baked potatoes.
There should be two such 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 is 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 comes back after a while.As a snack, protein has a lot of 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 should not remove fats from your diet, because 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 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 reduce weight.
What vegetables and fruits can you lose weight on?
You can eat any vegetables except canned peas and corn - these are “fast” carbohydrates, no benefit.
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 two o’clock in the afternoon.
What should the portion be?
- If you eat porridge, there should be as much of it 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 fit in your two palms, plus the same amount.
- Slices of bread or crispbread – 30 grams (two pieces).
- A glass of milk or kefir.
- Natural yoghurt - 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 seeking 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, greens.
- 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.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 weight loss is approximate; based on it, you can create your own diet, which will not infringe on your nutrition, but will help you lose weight correctly.
Do not overeat, if you feel the need to spend a fasting day, “sit” for a day on kefir, celery soup, apples.When visiting, avoid fatty dishes; you can afford one glass of dry wine, but only if it does not whet your appetite.
What else should you give up?
When manipulating weight loss, many give recommendations without going into details: at one time carbohydrates began to be considered the enemy of the figure, without specifying that there are healthy and harmful carbohydrates, then they began to aggressively attack fats because of their calorie content, without specifying that without fats we will not have a feeling of satiety, proteins also got it.
In fact, you can eat almost anything, as long as you limit yourself in quantity and combine foods correctly.The list of frankly harmful foods that need to be removed from the diet is not so huge:
- Forget about chips and salted nuts.
- 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, especially fried fish with MSG and fried pies.
Not only do these foods have no nutritional value, they can frankly harm our entire digestive tract (intestines, liver, kidneys).
Otherwise, you have a huge selection of products for your daily menu, combine them correctly, don’t overeat, move a lot, and gradually you will come to the goals that you have set for yourself.