Many of us, at the cost of our health, have proven that grueling espresso diets do not bring the desired result and their effect is very short. At the same time, fasting has an extremely negative effect on the condition of our body, causing considerable harm. It has long been known that for effective weight loss you need to eat. Dietary foods contribute to the acceleration of metabolic processes, ensure the normal functioning of the organs of the gastrointestinal tract, saturate the body with nutrients and vitamins and maintain water balance.
The main principles of proper nutrition
How can you eat in order for this process to bring maximum benefit to the body? Proper nutrition is one of the basic principles of a healthy lifestyle. What and how we eat affects not only our weight but also our overall health. According to the needs pyramid of the founder of humanistic psychology, Abraham Maslow, its first step is occupied by physiological needs, one of which is food.
Food should meet the needs of the body for the necessary energy, regulate the functioning of all its systems and processes, promote cell regeneration, thus ensuring the normal functioning of organs and tissues.
Let's look at the basic principles of proper nutrition, including those that promote weight loss:
- It should be varied and balanced. This menu design approach will not only allow you to saturate your body with all the necessary substances and elements, but also make the eating process enjoyable because you do not have to eat the same foods every day.
- Divide your personal diet into several meals: breakfast, lunch and dinner, supplementing them with snacks.
- Eat only fresh foods. Even with proper storage, they lose their beneficial properties.
- The list of diet products for weight loss must necessarily contain fresh vegetables and fruits, which contain fiber that stimulate metabolism and aid the digestive tract. And the vitamins and minerals present in them improve the absorption of food and boost immunity.
- Proper combination of products. You need to know which foods can not be combined, as this can threaten the increased formation of toxins and toxins.
- It is helpful to change your diet depending on the season. The winter menu should consist of foods that contain fats and proteins, the summer menu should be mostly vegetarian.
- Consume the optimal number of calories per day. It is with their imbalance that we most often gain extra pounds.
Place the juice in the right food
The main element of proper nutrition is water. For normal saturation of body cells with moisture, it is necessary to consume at least 1. 5 liters of fluid per day. In this case, it is best to drink clean clean water.
There is no consensus on whether tea, coffee and other beverages are included in the recommended rate. Someone believes that the need to consume only pure water is a marketing ploy to increase sales of its bottled version. Opponents of this view refer to the fact that both tea and coffee are diuretic drinks, i. e. they simply contribute to the removal of fluids rather than accumulation. We still suggest to take for granted that tea is also a juice, but plain water is the main source for satiety of the body. It is desirable that coffee be excluded from the diet - this product is not included in the list of products that are good for health.
On an empty stomach, you should drink 200 ml of clean water, and during the day there is no reference to time, the main thing is to proceed from the required amount per day.
Diet products for weight loss
Foods high in protein
The main product of this group, which helps in weight correction, is fish. It contains omega-3 and 6, phosphorus, iodine, fluoride, vitamins A, B and E.
In terms of fat content, fish is divided into:
- Fatty varieties (amount of fat by%). 100 g contains 110-200 kcal. This category includes lime, mackerel, halibut, eel, etc.
- Average fat content (from 4% to 8%). Caloric content - 100-145 kcal per 100 g Representatives of this category - sea bass, carp, pink salmon, trout, etc.
- Low fat varieties (not more than%) have a caloric content of 75-100 kcal. This category includes cod, perch, peak, carp, etc.
If you are looking at your figure, it is better to give preference to low-fat varieties suitable for diet food. In this case, it is necessary to exclude from the diet smoked and fried fish. This product is best cooked on the grill, in a double boiler or baked in the oven. It is important to remember that everything is good in moderation: it is not recommended to eat fish more than four times a week. Excessive amounts of micronutrients and vitamins can also be harmful to health, as well as their lack.
In addition, turkey and chicken can be attributed to protein products. The protein content in them is higher than in pork, but has much less calories and fats. The beneficial substances that are present in poultry meat stimulate the metabolism of adipose tissue and help cleanse the liver. The high protein content in chicken and turkey is a good support for muscle building.
The list of the most dietary foods for weight loss is rightly supplemented by chicken eggs. They boast of the protein content that our body fully absorbs, and 12 vitamins, including B, D, E. Despite the low calorie content (70 to 80 calories in a boiled egg), this product satisfactorilyperfectly hungry.
Milk and dairy products
This group of dietary products is distinguished by the presence of calcium and phosphorus, which are important for the full functioning of the body. Dairy products also contain a sufficient amount of protein. Regular consumption of dairy-based products helps activate the metabolic process.
There is an opinion that when you lose weight, it is necessary to eat only sour milk and low-fat dairy products. But this opinion can be considered wrong, since milk fats contain linoleic acid, which stimulates energy production and does not allow fats to accumulate in the body. In terms of the amount of linoleic acid, "milk" is second only to vegetable oil. At the same time, milk and its derivatives have far fewer calories. Another important element, the presence of which makes this product useful, is calcium.
It is worth remembering that an excess of linoleic acid can still provoke weight gain, and an excess amount of protein in the body contributes to the drainage of calcium. Therefore, you should not abuse products with high content of these ingredients.
The most popular milk product for weight loss is kefir. This diet drink contains microorganisms that positively affect the functioning of the intestines and stimulate metabolic processes. Keeps thirst and hunger well, can be used as a safe and mild laxative, which is important for weight loss.
No single more or less complete table of dietary products is complete without cottage cheese, which contains easily digestible calcium and protein and allows you to get rid of hunger quickly and permanently. This wonderful dish can be safely consumed even before bedtime. Cottage cheese is suitable for people suffering from lactose intolerance, as it contains a small amount of this substance. The product is perfect for dressing dishes, it is suitable for use as a decoration for light meals and in the preparation of cakes, which can be enjoyed while losing weight.
Soft varieties of cheeses are useful and safe for the figure - Adyghe, slices, ricotta, mozzarella. They are low in calories and high in vitamins.
CROPS
Another favorite of people struggling with excess pounds are cereals. They have a small number of calories, high nutritional values and due to their considerable fiber content perfectly remove toxins. Each type of cereal has a unique composition and different taste qualities, which, in the presence of dietary restrictions, allows you to diversify your menu. Recipes for diet products for weight loss include dishes that are cooked in water.
Let's get acquainted with the types of cereals and their characteristics:
- Wheat.Low-calorie cereals. Prevents fat deposition. Indicated for use in high cholesterol and problems with the digestive tract. It is useful while taking antibiotics, as it stimulates their excretion from the body. With frequent use of dishes, which include wheat cereals, the aging process of cells and tissues slows down, the condition of nails and hair improves, so it is important not only for weight loss.
- Elbi.Barley is characterized by a high fiber content. Helps cleanse the body and speeds up lipid metabolism. Pearl barley-based dishes do not cause allergies.
- buckwheat.Another popular product that is part of many diets. Buckwheat contains iron and a small amount of fat. It is digested for a long time, thanks to which, after eating a dish of it, you will experience a feeling of hunger for a long time.
- Bollgur.Fiber, calcium, zinc, iron, phosphorus and amino acids - this is what this wonderful dietary product can boast. Oatmeal helps improve the complexion and relieves many skin problems, having a beneficial effect on its condition. An extra plus for weight loss is a powerful cleansing effect.
nuts
Walnuts have a fairly high calorie content. At the same time, they are perfect to eat between full meals: they quickly satisfy hunger, take up little space, which allows you to take them with you to work or on a walk, give a rejuvenating effect and activate metabolic processes. Therefore, you should not give up a few nuts a day when you lose weight.
In order not to damage the body and keep a slim figure, you can eat within a day:
- 10-12 pieces of peanuts;
- 50 g pine nuts;
- 20-22 pieces of almonds;
- 2 nuts.
Vegetables and greens
Rich in fiber, vitamins of different groups and trace elements. Vegetables that do not contain starch have a very low calorie content, which allows them to be consumed with health benefits and without fear for the figure.
To fully saturate the body with energy with the necessary elements, which is especially important when losing weight, you should eat about 1-1, 5 kg of vegetables a day. These can be different products, they should be consumed without adding sauces. Olive oil, skim yogurt or apple cider vinegar are suitable as a sauce for vegetable dishes.
When losing weight, the best help:
Carrots
Supplier of potassium, beta-carotene, lecithin, vitamins A and C. Carrots increase hemoglobin in the blood, speed up metabolism and are beneficial for vision problems.
Cucumber
Water is the main ingredient of cucumbers. They contain virtually no fat. Organic compounds, in large quantities included in their composition, are very beneficial to health. These vegetables help remove cholesterol and improve gastric peristalsis. These vegetables are characterized by a considerable content of elements so important to our health as iodine and potassium. For the greatest benefit, it is best not to limit yourself to this wonderful low calorie product during the summer season.
Celery
Contains essential oils, as well as zinc, potassium, iron, phosphorus, calcium, magnesium and a whole cocktail of vitamins. Frequent consumption of this vegetable helps cleanse the body, rejuvenate cells, remove excess moisture, saturate with energy and stimulate the functions of the gastrointestinal tract. A particularly pleasing effect of taking this product is the burning of extra calories.
When losing weight, nutritionists advise taking 50 g of celery juice in the morning, afternoon and evening. You can add a little apple, cabbage or carrot juice to the drink.
TOMATO
An invaluable product that doctors recommend using as a preventative measure for oncological diseases to maintain normal functioning of the heart and blood vessels. Tomatoes contain a special substance - lycopene, which has a beneficial effect on the digestive organs, activates the process of fat breakdown and lowers cholesterol.
wrong conceptions
Contains tartaric acid. Its use blocks the formation of fat in the body, which contributes to weight loss. Regardless of the type of cabbage you prefer - white, broccoli or cauliflower - this dietary product can be taken without fear in any volume. There are many recipes that use vegetables, while all dishes based on it are low in calories and healthy.
Asparagus
This product contains vitamins, minerals, antioxidants and folic acid.
Asparagus will help eliminate problems such as:
- cellulite;
- Obesity;
- excess fluids;
- Presence of toxins.
Piper zile
Using it will help to lose a few pounds in just one week. This vegetable contains vitamins A, B, C, E and P, lycopene, anthocyanin. Sweet peppers are a very satisfying product, so you can cut portions of dishes prepared with them.
Radish
It is very useful because of the content of sodium, calcium, phosphorus, iron, magnesium and potassium, as well as a whole complex of vitamins and minerals. Radish blocks the deposition of fats, normalizes the level of glucose and hemoglobin, improves digestion.
As products for weight loss, vegetables can be consumed raw, boiled or roasted. Grilled dishes are also healthy and delicious. In addition, fresh vegetables make wonderful juices.
Berries and fruits
Rich in fiber and a solid set of trace elements and vitamins. Their use activates metabolism, stimulates the secretion of toxins, improves the functioning of all body systems. They contain very few calories, which is why they are so loved by everyone who monitors their appearance and health.
Let's see how useful the most prominent representatives of this group of dietary products are.
Apples
Rich in pectin, folic acid, vitamin C. Contribute to the formation of normal intestinal microflora and speed up metabolism.
A pineapple
It is popular for weight loss due to the presence in the composition of a special enzyme - bromelain. Despite the fact that, contrary to the opinion of many people, this substance does not promote the breakdown of fats, it helps in weight loss by taking an active part in the digestive process. Bromelain is most effective in dairy-based products, legumes, meats and fish.
Grapefruit
Accelerates metabolic processes, in particular, stimulates the removal of fat from the body. Effectively fights excess fluid in cells and tissues.
Characteristics of dietary nutrition
If you are planning to start losing weight with a diet, check out these important guidelines:
- No need to count calories in foods. No matter how strange it may seem, this indicator does not significantly affect the effectiveness of the diet (unless we are talking about sports nutrition). It is much more important to pay attention to the glycemic index.
- Products in any diet you choose can be completely substituted, you just need to make sure that the substitute indicators are equal to the substitute indicator.
- If there are contraindications and allergic reactions to any product, you should exclude it from the diet.
- If you decide to lose weight, you will need to give up flour products and fried foods.
- Do not replace a useful product with a weaker content of trace elements.
Dietary food while losing weight does not necessarily require you to sacrifice in the form of giving up pleasure food. From products that promote weight loss, you can cook not only healthy foods, but also very tasty and varied.