The importance of proper nutrition for weight loss cannot be overstated. You need to teach yourself healthy and wholesome food without being tortured with endless diets and hunger strikes. It is enough to know the principles of nutrition and understand which foods you should eat, and which are better to forget forever. We will talk about the basics of weight loss with proper nutrition and cooking methods in this article.
Nutritional guidelines for weight loss
The menu for weight loss needs to change - then the body will get the necessary nutrients, vitamins and trace elements in sufficient quantities. But it should also be delicious, because the constant stress from hunger and boredom from monotonous tasteless food does not benefit either the psyche or the body.
Before you get the menu, you need to understand the principles of healthy eating.
- Eat small and frequent
It is best to split your entire 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 starving - which means you will not eat too much. Fractional diet for weight loss is irreplaceable.
- Avoid fast food
Ready-to-eat foods are extremely high in calories, contain a large amount of preservatives, artificial colors and aromas that give them a smell and taste ofdelicious as well as greasy or spicy sauces. In fast food establishments, hundreds of servings are made with the same burnt oil, which contains carcinogens. If you still have doubts, think about it - a standard set of a hamburger, a glass of cola and a bag of fries is 1200-1400 calories, that is, almost the daily rate, but at the same time there are no vitamins, healthy fiber in asuch dinner. and there is almost no protein.Saturated fats and simple carbohydrates are plentiful.
- Chew food thoroughly
Experiments have shown that chewing food about 40 times can help you lose weight without changing your eating habits. And when combined with a healthy diet, such a simple trick produces truly amazing results. Chewed food is more easily digested. In this case, we eat much more slowly and the brain receives a satiety signal in time, which eliminates the risk of overeating.
- Drink water
Water is the catalyst for all life processes. Two liters of clean drinking water a day will help speed up metabolism, remove toxins in time and avoid fluid retention - namely 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 for the body, juice is more food than liquid.
What can you eat while losing weight?
Foods high in protein require more energy to break down. These foods quickly relieve hunger and help maintain muscle mass.
Whey protein, beef, fish, 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 dietary options that are acceptable during weight loss:
|Mish Lean||Beef and offal, soup. Rabbit, lean pork bacon, skinless|
|Birds||Turkey, chicken, offal, natural poultry ham|
|Fish||Low to medium fats - red mullet, halibut, mackerel, pollock, cod, tuna, hake.|
|Seafood||Squid, crab, shrimp, mussels and more|
Fermented milk products
This food contains calcium, protein, vitamins A, D and the whole line of group B. These elements will charge you with the necessary energy for the whole day and will help build muscle mass. Sour milk also helps to improve the functioning of the digestive tract.
Eat 100 ml of fresh biokefir overnight, about an hour before bedtime.
Add to your menu dairy products such as kefir, cottage cheese, natural yogurt without additives and sugars, low-fat cheese,yogurt.
Vegetables and fruits
Did you know that water helps you lose a few extra pounds? When you eat foods with a lot of water, the digestion of glucose slows down and you feel full for a long time.
When you are 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 excellent products.
The best porridge for weight loss are oatmeal, buckwheat and barley. Oatmeal contains soluble fiber, which requires a lot of energy to break down. This burns a lot of calories and boosts metabolism. A plate of oatmeal stuffed with fruit or almonds is a good way to start your day properly.
Very unsaturated fats and acids
Highly unsaturated fats that promote weight loss have long been proven. 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 fats in 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 eaten both in the morning and in the evening. This product contains an important element - the natural amino acid L-carnitine. It also speeds up metabolic processes, promotes fat burning and protects the cardiovascular system from dysfunction.
What not to eat while losing weight?
Very often you can hear from a woman who has a very poor diet, but that something interferes with successful weight loss. Often in the diet of these women are foods - the enemies of weight loss.
Sugar is at the top of the list of enemies due to its rapid conversion to fat. By consuming sugar, you can say goodbye to your thin waist. Therefore, it is worth giving up drinks to which sugar is added.
Soda with sugar and juice
Avoid consuming extra calories with juice. Considering that, on average, such drinks contain fifty calories per hundred milliliters, the use of a 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
There is no difference if you replace standard fat, one percent or completely fat-free kefir.
In the same way, you should replace 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.
Meat should be present in the diet, as it is an irreplaceable source of protein. However, it is better to choose a chicken breast, not a lean leg and beef instead of ordinary but very fatty pork. Only lean meat should be eaten.
used tea sweets
Most women are used to drinking tea along with sweets. On average, waffles, cookies, cakes or dryers have from three hundred and fifty to four hundred and fifty calories, which significantly interfere with the successful weight loss process.
Even if you eat a small amount of food, but at the same time combine it with mayonnaise, ketchup and other high-calorie sauces, then the fat content and calorie content of such a dish will increase several times.You need to completely eliminate any sauce from your daily diet.
We can not deny the benefits of nuts. However, they do contain a lot of fat, and if consumed daily, they can slow down or stop the weight loss process.
One of the healthiest but most high-calorie foods is dried fruits, the use of which should be limited when dieting.
Pancakes, dumplings, cakes, bread and other flour products contain a large amount of simple carbohydrates, which are converted extremely quickly into fat cells. It is necessary to exclude all flour products from your diet.
Calculating the daily calorie content of products consumed
Daily calorie intake is the optimal amount of calories consumed per day to maintain shape and health. So if the food consumed is too high in calories, then there is a greater risk of gaining extra pounds, but if there is not enough calories in the daily diet then you can harm your body.
There are many different formulas for calculating daily calorie intake. For example, according to one of these formulas, your weight per kilogram 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 permaintain this weight.
Another formula for calculating daily calorie intake takes into account a person's weight, age, height. To find out your daily calorie intake using this formula, you need to add your weight in kilograms multiplied by a factor of 9. 6 to your height in centimeters multiplied by a factor of 1. 8, add the number 655 and then subtract your age toyears multiplied chances 4. 7:
655 + 9, 6 * (weight in kg) + 1, 8 * (height in cm) - 4, 7 * (age in years)
This result is the daily calorie requirement at rest. If you need to calculate the daily caloric intake needed to maintain the existing weight in different loads, then you need to make a slight adjustment of the result. For example, you need to multiply the score by a factor of 1. 38 if a person does fitness 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 from 3 to 5 times a week. If training is performed more often, 5-6 times a week, then a coefficient of 1. 73 should be applied. If you need to lose existing weight, then the results obtained in each of the cases should be reduced by 20%.
Nutrition Menu for Healthy Weight Loss
Order products. Must contain:
- whole grain bread;
- lean meats (beef, rabbit, chicken, turkey);
- seafood and lean fish;
- low-fat fermented milk products;
- fruits and vegetables;
- cereals and durum pasta;
- nuts, seeds and dried fruits (in limited quantities).
Water in the right diet
Fluid leaves the body constantly. Every day we lose more than half a liter of water with our breath. The total loss of fluids through sweating and natural secretion is about two and a half liters.
Therefore, nutritionists recommend, regardless of diet, to consume one and a half liters of fluid per day (a certain volume is offset by other sources - food, air, etc. ) However, it is better to use drinking water regularlythan tea, coffee, juice and any other beverage.
Water must be consumed in accordance with the following rules:
- Increase your daily water intake to a normal level should be gradual, half a glass a day.
- butt is better to use filtered water, not boiled water. Mineral water and other carbonated beverages are not considered a substitute. Compotes and juices are also better replaced by eating fruit. Contrary to popular belief, strong tea and coffee contribute to dehydration. Proper nutrition means a complete rejection of them. It is better to drink green tea without sugar or weak herbal teas.
- Determining your body's need for water is simple: you need to pay attention to the fluid that comes out naturally. Proper nutrition ensures its transparency. Dark urine with a sharp odor will indicate that you need to increase the amount of clean water in the diet.
- Water at room temperature is best. Too much cold or hot water can cause stomach cramps and slow digestion.
Methods of food preparation
It's a whole science of cooking products so that they retain their beneficial properties and reveal interesting aroma notes.
The most classic way of preparing dietary meals is boiling. In order for food to remain healthy with this cooking method, it is important not to overcook the dish.
Cooking has been proven to reduce the calorie content of foods. Exceptions are vegetables with starch, which are better cooked in the diet (potatoes, corn).
Keep vegetables slightly crunchy while cooking. If digested, they will lose all useful ingredients.
The main thing is not to use extra fats during cooking. If you can not do without it, use low-fat sour cream.
The ideal noise process is done at low heat, and it is also important that the heat is evenly distributed over the bottom of the pot (or other container).
Again, the main rule is not to use extra fats, otherwise the food will be high in calories.
Note that the food in the oven is never soft. The main thing is to give the products a chance to fry. Remember, if you are roasting meat, for example, do not forget to open the noodles or sleeve 15 minutes before cooking. This will give the dish a delicious crust.
It is permissible to eat fried foods in the diet. The main thing is that it should be cooked without oil. Indeed, it is the fact that oil increases the calorie content of certain products that is dangerous to the figure.
The best fried food option is grill. This is especially true for cooking meat or fish.
Conclusions, recommendations of nutritionists
Proper nutrition is the key to successful weight loss. Follow simple tips, get rid of foods that are harmful to weight loss, incorporate the most beneficial ones into your diet, create your weekly menu and stick to it - and the result will not be long in coming!