The importance of proper diet for weight loss cannot be overestimated. You need to get used to healthy and healthy food without tormenting yourself with endless diets and hunger strikes. It is enough to know the principles of nutrition and understand what foods to eat, and which are better to forget about forever. In this article we are going to talk about the basics of losing weight with proper diet and food preparation methods.
Dietary guidelines for weight loss
The menu for losing weight should be varied - then the body receives the necessary nutrients, vitamins and trace elements in sufficient quantities. But it should also be delicious, because the constant stress caused by hunger and boredom caused by monotonous tasteless food is neither good for the psyche nor the body.
Before taking on the menu, you need to understand the principles of healthy eating.
- Eat small and often
It is best to split your entire daily diet into 5 meals and eat at the same time. The last meal should be taken 2-3 hours before going to bed. Such a system prevents the body from starving - which means that you don't overeat. Fractional nutrition for weight loss is irreplaceable.
- Give up fast food
Ready meals are extremely high in calories, contain a large amount of preservatives, artificial colors and flavors that give them an appetizing smell and taste, as well as fatty or spicy sauces. Fast food stores make hundreds of servings of the same burnt oil that contains carcinogens. If you still have doubts, think about it - a standard set of a hamburger, a glass of cola and a bag of french fries has 1200-1400 calories, which is almost the daily norm, but at the same time such a dinner does not contain vitamins and nonehealthy fiber. and almost no proteins.Saturated fats and simple carbohydrates are abundant.
- Chew the food thoroughly
Experiments have shown that chewing food around 40 times can help you lose weight without changing your eating habits. And when combined with a healthy diet, such a simple trick leads to 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 a timely manner, eliminating the risk of overeating.
- Drink water
Water is the catalyst for all life processes. Two liters of clean drinking water per day accelerate the metabolism, remove toxins in good time and avoid fluid retention - i. e. edema. Water does not contain tea, coffee, juices and other beverages: For example, black tea and coffee dehydrate the body, while fruit juices and beverages contain sugar. This does not mean that the juice should not be drunk, it is just that juice is more food than liquid for the body.
What can you eat while losing weight?
Foods high in protein require more energy to be broken down. These foods quickly relieve hunger and help maintain muscle mass.
Whey protein, beef, fish and chicken are high in protein. Consume 0. 7 grams of protein per pound of body weight when you want to burn fat and build muscle.
Table of Protein Food Options Acceptable During Weight Loss:
|Lean meat||Beef and offal, broth. Rabbit, lean pork ham, skinless|
|Poultry||Turkey, chicken, offal, natural poultry ham|
|Fish||Low to low fat - red mullet, halibut, mackerel, pollock, cod, tuna, hake.|
|Seafood||Squid, crabs, prawns, mussels and more|
Fermented dairy products
This food contains calcium, protein, vitamins A, D and the entire group B. These elements charge you with the necessary energy for the whole day and help build muscle mass. Sour milk also helps improve the functioning of the digestive tract.
Make it a rule to drink 100 ml of fresh organic kefir at night, about an hour before going to bed.
Include dairy products such as kefir, cottage cheese, natural yogurt without additives and sugar, low-fat cheese, andyogurt in your menu.
Vegetables and fruits
Do you know that water will help you lose a few extra pounds? If you eat foods high in water content, glucose digestion will slow down and you will 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 an exhaustive list of such great 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 increases your metabolism. A plate of oatmeal with fruit or almonds is a great way to start the day.
Polyunsaturated fats and acids
Polyunsaturated fats have long been shown to 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 fats in your diet.
Nuts are saturated with fatty acids. So 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 speeds up metabolic processes, promotes fat burning and protects the cardiovascular system from malfunctions.
What not to eat while losing weight?
Very often you can hear from a woman that she has very poor nutrition, but that something is interfering with successful weight loss. Often in the diet of these women are foods - the enemies of weight loss.
Sugar is high on the list of enemies due to its rapid conversion to fat. When you consume sugar, you can say goodbye to your thin waistline. Therefore, it is worth avoiding drinks to which sugar is added.
Sugary lemonades and juice
Avoid consuming extra calories with fluids. Taking into account the fact that such drinks contain, on average, fifty calories per hundred milliliters, the use of a glass increases the daily diet by an average of one hundred and fifty kilocalories. You can have a good salad instead.
High-fat dairy products
There is no difference between replacing kefir with standard fat, one percent or completely fat-free.
You should also replace fat milk with milk in which 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 must be included in the diet as it is an irreplaceable source of protein. However, it is better to choose chicken breast, not leg, and lean beef instead of the usual, but very fatty, pork. Only lean meat should be eaten.
Sweets used for tea
Most women are used to drinking tea 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.
Even if you eat a small amount, but at the same time combine it with mayonnaise, ketchup and other high-calorie sauces, the fat and calorie content of such a dish increases many times.You should completely eliminate all sauces from your daily diet.
A hamburger can contain up to 655 calories, which is more than half the diet of a girl determined to lose weight.
The benefits of nuts cannot be denied. However, they are high in fat, and when consumed on a daily basis, it can slow or stop the process of losing weight.
One of the healthy but high-calorie foods is dried fruits, the use of which should be restricted when dieting.
Pancakes, dumplings, cakes, bread and other flour products contain a large amount of simple carbohydrates that are converted into fat cells extremely quickly. It is necessary to exclude all flour products from your diet.
Calculation of the daily calorie content of consumed products
Daily calorie intake is the optimal amount of calories consumed per day to maintain shape and health. If the food you eat is too high in calories you are at greater risk of gaining extra pounds. However, if your daily diet does not contain enough calories, you can cause harm to your body.
There are many different formulas for calculating your daily caloric intake. For example, one of these formulas requires your weight in kilograms to be multiplied by 14 (for women) or 15 (for men) and then divided by 0. 453. The result obtained is the optimal number of calories to maintain this weight.
Another formula for calculating daily caloric intake takes into account a person's weight, age, and height. To find out your daily caloric intake using this formula, you need to add your weight in kilograms multiplied by 9. 6 by your height in centimeters multiplied by 1. 8, add the number 655, and then multiply your age in years times the quotation4. 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 necessary to maintain the existing weight under different loads, you need to adjust the result slightly. For example, if a person does fitness at least once a week or does morning exercises every day, then you need to multiply the result by 1. 38.
The result of the calculation of the daily calorie intake should be increased by a factor of 1. 55 if the number of sports activities is 3 to 5 times a week. If the training is done more often 5-6 times a week, then a coefficient of 1. 73 should be applied. If you need to lose the existing weight, it is necessary to reduce the results obtained in each case by 20%.
Menu for healthy eating for weight loss
List the products. It must contain:
- whole grain bread;
- lean meat (beef, rabbit, chicken, turkey);
- seafood and lean fish;
- fermented milk products with a low fat content;
- fruits and vegetables;
- cereals and durum wheat;
- nuts, seeds and dried fruits (in limited quantities).
Water in the right diet
Fluid is constantly leaving the body. Every day we lose more than half a liter of water with our breath. The total fluid loss through sweat and natural excretion 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 compensated from other sources - food, air, etc. ). However, it is better to use normal drinking water than tea, coffee, juice, and other beverages.
Water should be consumed according to the following rules:
- Increase your daily water intake to a normal level, it should be gradually half a glass per day.
- It is best to use filtered water, not boiled water. Mineral water and other carbonated drinks are not considered substitutes. Compotes and juices are also best replaced with fruit.
- Contrary to popular belief, strong tea and coffee contribute to dehydration. Proper nutrition means complete rejection. It is better to drink green tea without sugar or weak herbal teas.
- Detecting the body's need for water is easy: you need to watch out for the naturally excreted fluids. Proper nutrition ensures transparency. Dark urine with a pungent odor indicates that you need to increase the amount of clean water in the diet.
- Water at room temperature is best. Water that is too cold or too hot can cause stomach cramps and slow digestion.
Preparation methods for food
It is a whole science to cook products so that they retain their beneficial properties and have interesting flavors.
The most classic way of preparing diet meals is cooking. To keep food healthy with this preparation method, it is important not to over-cook the dish.
Cooking has been shown to reduce the calorie content of food. The exception is starchy vegetables, which are better baked in the diet (potatoes, corn).
Keep the vegetables slightly crispy while cooking. When digested, they lose all useful components.
The main thing is not to use additional fats when braising. If you can't do without it, try using low-fat sour cream.
The ideal braising process takes place over low heat. It's also important that the heat is evenly distributed across the bottom of the pot (or other utensil).
Again, the main rule here is not to use extra fats, otherwise the food will become high in calories.
Note that food in the oven is never boring. The main thing is to give the products the opportunity to brown. Remember, if you bake meat, for example, don't forget to open the foil or sleeve 15 minutes before cooking. This gives 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, the fact that oil increases the calorie content of certain products is dangerous for the figure.
The best option for fried food is the grill. This is especially true when cooking meat or fish.
Conclusions, recommendations from nutritionists
Proper nutrition is the main foundation for successful weight loss. Follow simple tips, give up foods harmful to weight loss, introduce more useful ones into your diet, create and stick to your own weekly menu - and the results won't be long in coming!