The importance of proper nutrition for weight loss cannot be overestimated. You need to teach yourself to eat healthy and wholesome without torturing yourself with endless diets and hunger strikes. It is enough to know the principles of nutrition and understand which foods you should eat and which ones are better to forget forever. In this article we will talk about the basics of weight loss with proper nutrition and ways to prepare food.
Nutrition Guidelines for Weight Loss
To lose weight, the menu should be varied - then the body will receive enough essential nutrients, vitamins and trace elements. But at the same time it should be tasty, because the constant stress from hunger and boredom from monotonous tasteless food does not benefit the psyche or the body.
You need to understand the principles of healthy eating before accepting the menu.
- Eat small and often
It is best to divide your daily diet into 5 meals and eat at the same time. The last meal should be eaten 2-3 hours before bedtime. Such a system prevents the body from going hungry - it means you will not eat anymore. Fractional nutrition is indispensable for weight loss.
- Avoid fast food
Ready-to-eat foods are high in calories, contain a lot of preservatives, artificial colors and flavors that give them an appetizing smell and taste, as well as oily or spicy sauces. Hundreds of servings of fast food stores are made with the same burnt fat, which is a carcinogen. If you're still in doubt, think about it - a standard set of hamburgers, a glass of cola and a packet of fries are 1200-1400 calories, which is almost a daily norm, but at the same time such a dinner lacks vitamins, healthy fiber and almostno protein.There are a lot of saturated fats and simple carbohydrates.
- Chew food well
Experiments have shown that not chewing food about 40 times can help you lose some weight without changing your eating habits. When combined with a healthy diet, such a simple trick gives really amazing results. Chewed food is easier to digest. In this case, we eat more slowly, and the brain receives a signal of satiety in time, which eliminates the risk of overeating.
- Drinking water
Water is a catalyst for all life processes. Two liters of clean drinking water a day will help speed up metabolism, eliminate toxins in a timely manner and prevent fluid retention - ie edema. Water does not include tea, coffee, juices and other beverages: for example, black tea and coffee, on the contrary, dehydrate the body, fruit juices and drinks are sugary. This does not mean that you should not drink fruit juice, juice is more nutritious for the body than liquid.
What can you eat to lose weight?
High-protein foods require more energy to break down. These foods quickly eliminate hunger and help maintain muscle mass.
Whey protein, beef, fish and chicken are high in protein. If you want to burn fat and build muscle, consume 0. 7 grams of protein per kilogram of body weight.
Table of protein food options acceptable for weight loss:
|Lean Meat||Beef and meat products, broth. Rabbit, lean pork leg|
|Poultry||Turkey, chicken, entrails, natural bird ham|
|Fish||Low and medium fat - red mullet, halibut, mackerel, pollock, cod, tuna, hake.|
|Seafood||Squid, crab, shrimp, mussels and more|
Fermented Dairy Products
This food contains calcium, protein, vitamins A, D and the whole line of B group. Sour milk also helps improve the digestive system.
As a rule, drink 100 ml of fresh biokefir at night, about an hour before bedtime.
Include dairy products such as kefir, cottage cheese, natural yogurt without additives and sugar, low-fat cheese,yogurt.
Vegetables and fruits
Did you know that water helps you lose a few extra pounds? When you eat foods that contain water, glucose digestion slows down and you feel full for a long time.
Eat raw vegetables when you are hungry. These are the best low calorie foods. A glass 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.
The best porridge to lose weight is oatmeal, buckwheat and barley. Oatmeal contains soluble fiber, which requires a lot of energy to break down. It burns a lot of calories and increases metabolism. A plate of oatmeal with fruit or almonds on top is a good way to start your day.
Unsaturated fats and acids
It has long been proven that polyunsaturated fats promote weight loss. Such substances normalize blood sugar levels, lower cholesterol and speed up metabolism. To lose those extra pounds, you need to include foods rich in these essential oils in your diet.
Hazelnuts are saturated with fatty acids. Therefore, buy 100 or 200 grams before leaving the store.
Rich in fatty acids and exotic fruits - avocado. It can be eaten 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 malfunctions.
What not to eat when losing weight?
It is often heard from a woman that she has a very poor diet, but something prevents her from losing weight successfully. Often there are foods in the diet of these women - the enemies of weight loss.
Sugar is at the top of the list of enemies due to its rapid conversion into fat. You can say goodbye to your thin waist by consuming sugar. Therefore, it is worth giving up drinks with added sugar.
Sugar soda and juice
Avoid consuming extra calories with fluids. Given that such drinks contain an average of 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 eat a good salad.
High-fat dairy products
It doesn't matter if you replace kefir with one percent or completely fat-free standard fat content.
Similarly, you should replace skim milk with less than half of the fat mass. The caloric content of cottage cheese, cheese and yogurt should be minimized.
Meat is a must in the diet, because it is an invaluable source of protein. But it is better to choose chicken breast instead of the usual but very fatty pork, leg and lean beef. You only need to eat lean meat.
Sweets used in tea
Most women are accustomed to drinking tea with sweets. On average, three hundred and fifty to four hundred and fifty calories in waffles, cookies, sweets or in the dryer, this significantly hinders the successful process of weight loss.
Even if you eat a small amount of food, but also mix it with mayonnaise, ketchup and other high-calorie sauces, the fat content and calorie content of such a meal will increase several times.You should completely eliminate sauces from your daily diet.
A hamburger can contain up to six hundred and fifty calories, which is more than half of the diet of a girl who decides to lose weight.
The benefits of nuts cannot be denied. However, they contain a lot of fat and, if consumed daily, can slow down or stop the weight loss process.
One of the healthiest but high-calorie foods is dried fruit, which should be limited in the diet.
Pancakes, meatballs, cakes, breads and other flour products contain a large number of simple carbohydrates that are converted into fat cells very quickly. You need to eliminate all flour products from your diet.
Calculating the daily caloric intake of consumed products
Daily caloric intake is the optimal amount of calories consumed per day to maintain shape and health. Thus, if the food consumed is high in calories, the risk of gaining extra weight is higher, but if there are not enough calories in the daily diet, you 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 per kilogram should be increased by 14 (for women) or 15 (for men) and then divided by 0, 453. The result will be the optimal number of calories to maintain such a weight.
Another formula for calculating daily calorie intake is a person's weight, age, and height. To find out your daily calorie intake using this formula, you need to multiply your weight in kilograms by a factor of 9. 6, your height in centimeters by 1. 8, add 655, and then multiply your age by years. Example 4. 7:
655 + 9. 6 * (weight kg) + 1. 8 * (height in cm) - 4. 7 * (age limit).
This result is a daily calorie requirement at rest. If you need to calculate the daily caloric intake required to maintain your current weight at different loads, you will need to make a slight adjustment as a result. For example, if a person does fitness at least once a week or exercises every morning, the result should be increased by a factor of 1, 38.
If the number of people doing sports is between 3 and 5 times a week, the result of calculating daily caloric intake should be increased by 1. 55 times. If the training is conducted more often 5-6 times a week, a coefficient of 1. 73 should be applied. If you need to lose existing weight, the results obtained in each of the situations should be reduced by 20%.
Healthy Weight Loss Nutrition Menu
List the products. It should include:
- whole grain bread;
- lean meats (beef, rabbit, chicken, turkey);
- seafood and lean fish;
- low-fat fermented dairy products;
- fruits and vegetables;
- cereal and solid pasta;
- nuts, seeds and dried fruits (limited quantity).
Water in the right diet
Fluid leaves the body continuously. Every day we lose more than half a liter of water with our breath. The total fluid loss due to sweating and natural secretion is about two and a half liters.
Therefore, nutritionists recommend consuming one and a half liters of fluid per day, regardless of diet (a certain amount is paid from other sources - food, air, etc. ). But it is better to use regular drinking water than tea, coffee, juice and other beverages.
Water should be consumed according to the following rules:
- Increasing your daily water intake to a normal level should be a gradual, half-glass a day.
- It is best to use filtered water, not boiled water. Mineral water and other carbonated beverages are not considered substitutes. Compotes and juices are also replaced by fruit meals. Contrary to popular belief, strong tea and coffee help with dehydration. Proper nutrition means giving them up completely. It is better to drink green tea without sugar or weak herbal teas.
- Determining the body's need for water is simple: you need to pay attention to fluids that are excreted naturally. Proper nutrition ensures transparency. A dark urine with a pungent odor will indicate that you need to increase the amount of clean water in your diet.
- Water at room temperature is best. Too much cold or hot water can cause stomach cramps and slow digestion.
It is a whole science to cook products so that they retain their useful properties and reveal interesting flavor notes.
The most classic way to prepare diet food is boiling. It is important not to cook too much food to keep the food healthy with this method of preparation.
Boiling has been shown to reduce the caloric content of foods. The exception is starchy vegetables (potatoes, corn), which are better cooked in the diet.
Keep vegetables less crunchy when cooking. If digested, they will lose all useful components.
The main thing is not to use extra oils during roasting. If you can't do without it, use low-fat sour cream.
The ideal weaving process takes place at low temperatures, and it is also important to distribute the heat evenly to the bottom of the pot (or other pot).
Again, the main rule is not to use extra fats, otherwise the food will be high in calories.
Remember that food cooked in the oven is never mild. The main thing is to give the products a brown color. Remember, for example, if you are cooking meat, be sure to open the foil or handle 15 minutes before cooking. This will give the dish a delicious crust.
Fried foods are allowed in the diet. The main thing is to cook without fat. Indeed, the fact that fat increases the caloric content of certain products is dangerous for the figure.
The best fried food option is the grill. This is especially true for cooking meat or fish.
Results, recommendations of nutritionists
Proper nutrition is the key to successful weight loss. Follow simple tips, avoid foods that are harmful to lose weight, include more useful ones in your diet, create your own weekly menu and follow it - the result will not wait long!