Tired, sit on starvation diets that don't work? The solution is healthy food to lose weight and to maintain harmony. Competent advice on weight reduction, where there are no restrictions on food.
A person with excess weight, at least once in life resorted to the diet. As I promised numerous writers these recommendations in the short term, limiting yourself to a certain product, it is easy to get rid of the fat in the right places very quickly. Most of these systems weight loss outright quackery and lose weight with their help it is unlikely, and those who work in, proved to be harmful to health.
The effect of this weight loss is short-term, at the end of the term, the dropped pounds come back with a vengeance. And well, if they are not linked to a bunch of diseases, gradually turning into a chronic. You have to understand, that no diet is a hot commodity that should be sold. The authors of these methods do not care deeply for the outcome and health. The guarantee can only be given proper nutrition for losing weight and stay in shape.
Choose healthy foods
System proper nutrition is not a diet so menu diet contains proteins, carbohydrates and fats in required quantities. Special restrictions also should not, but since we are talking about healthy eating, objectively harmful products, is excluded or limited significantly.
Unwanted are:
- Smoked delicacies, meat and fish;
- Canned foods, such as vegetables;
- Fatty meats (pork, lamb);
- Ready-prepared foods;
- Salted nuts and potato chips;
- Store-bought sauces (mayonnaise, ketchup, etc.);
- Fried foods;
- Sweet pastries;
- Crab sticks;
- Sweets;
- Packaged juices;
- Ready desserts.
It is not recommended to eat any fast food. Applies them even oatmeal bags.
Too much salt, sweeteners, colors, flavors not benefit your health. Buy grilled chicken too best to refuse, as thus prepared, the carcass is literally saturated with harmful fats.
Several different types of meat products in the diet: sausage, ham, frankfurters, sausages, it is better to minimize. They contain a huge amount of "chemistry" and fat. In addition, most manufacturers add to their products are not the most useful fillers.
Therefore, it is impossible to determine what you can actually eat. In addition, hot dogs and sausages a lot of salt, although there is a need to eat a piece of "doctor", it is better to boil.
Vegetables and fruits should be logged in the daily menu is necessary. They contain fiber, vitamins and minerals provide the body with all the necessary. The most useful are the seasonal vegetables and fruits grown in your area.
Terms of use, the Apple branch is a much better exotic mango or banana, and carrots or beets is better with avocado. A healthy diet should contain at least 300 grams of vegetables and as much unsweetened fruit.
Whole grains and legumes contain, besides starch and fiber, important minerals such as iron, magnesium, folic acid, selenium, potassium. They contain vitamins, which have a positive effect on the immune system and the nervous system. Products that have undergone minimal processing, such as brown rice or bread made from wheat flour, much more useful than their "brothers".
Simple carbohydrates, which include sugar and honey, the best to eat in limited quantities, as a special benefit to the body. For this reason, should not be abused and dried fruits. Unlike fresh fruits, they contain large amounts of fructose. Therefore, it is better to eat them separately as a snack.
Where to find healthy fats, proteins and carbohydrates?
Carbohydrates
There are three types of carbs: sugar, fiber, starch. The former contains fructose, lactose and sucrose. They are dairy products, vegetables, fruits.
Starch or slowly digestible carbohydrates, which are sources of cereals, legumes, cereal and vegetable crops. Fiber belongs to the category of bad carbohydrates. It is necessary for good digestive tract. There is vegetables, fruits, nuts, cereals.
Simple carbohydrates or sugars are quickly broken down by the body, increasing the level of glucose in the blood. They give a burst of energy, so necessary to a serious physical or mental stress. However, when the rise is followed by decline. Sugar level decreases the sensation of hunger, and as a result, people eat too much.
An excess of simple carbohydrates, is deposited as fat. Healthy proper nutrition involves the consumption of adequate amounts of carbohydrates, ordinary people needs 150 to 400 units.
Sources of healthy carbohydrates are:
- Cereals (buckwheat, millet, rice);
- Pasta made from durum wheat;
- Vegetables, including potatoes;
- Soy, peas, beans;
- Fruits and berries;
- Melons.
Fats
Fats — an important part of a balanced menu. They offer not only the beauty of the skin, hair and nails, but also the health of our cardiovascular system. Include healthy fats, plant oils, nuts, olives, sunflower seeds.
Source of polyunsaturated fatty acids are some fish varieties (mackerel, salmon, herring, tuna). A sufficient amount of the right fats in the diet weight loss is the prevention of heart attack, atherosclerosis, and even cancer.
Daily intake of foods containing fats:
- Seeds, nuts — 30 g;
- Vegetable oil — 2 teaspoons;
- Oily fish — 150 g (2 times a week);
- Flax seeds — 2 tsp;
- Olives and black olives — 5 pieces;
The latter is often not. To us, these fruits come in canned form, so contain a lot of salt. We must not forget that products that burn fat is very rich in calories, so consume them uncontrollably fail. Proper nutrition involves the consumption of 30 g fat per day.
Protein
Protein is the main material to build the muscles, nerve fibers. He is actively involved in the process of metabolism. Without amino acids in the food supply, which serves the protein, the process of healthy weight loss impossible. And it's not just a cosmetic problem, although wrinkles and sagging skin too few people appreciate. However, excess protein is also not good for you. The right amount of protein is calculated by multiplying the body mass coefficient of 0.5. When someone loses weight calculations produced on the basis of the desired weight.
Sources digestible complete protein are:
- White meat (chicken, Turkey, rabbit);
- Offal (tongue, liver, lung);
- Fish low-fat varieties;
- Chicken eggs and quail;
- Cheese and curd;
- Sour cream 10% fat;
- Milk, yogurt, fermented baked milk;
- Legumes and soy, mushrooms.
Nutritionists recommend to do healthy diet for weight loss, based on the following ratio: 50% carbs, 30% protein, 20% fat.
Tip: a glass of warm water with lemon juice, drunk before Breakfast is a great way to start the body's metabolic processes.
What is the role of vitamins for weight loss?
Disorders of the gastrointestinal tract leads to the fact that the absorbed food is poorly absorbed and are partially deposited in the fat depots. Vitamins regulate the proper functioning of the digestive enzymes, to prevent unwanted processes. A lack of essential substances the body reacts to hunger.
Ascorbic acid and b-vitamins are involved in the reactions of metabolism. Their deficiency in the process of using fat for energy production stops. The person becomes apathetic, lethargic, there is a weakness, a distraction. Lack of these vitamins in the diet leads to a decrease in General immunity. Ascorbic acid is found in vegetables, fruits and herbs, so the problem of his lack of losing weight does not happen. But b vitamins are in short supply, because many people, watch your weight, refusing bread and yeast baking.
Tocopherol (vitamin E) is especially important for women, because it is involved in the production of the hormone estrogen. Its deficiency leads to failure of the hormonal system, and consequently, weight gain. In addition, vitamin E is a natural antioxidant, is responsible for the beauty, longevity and youthfulness of the skin.
Vitamins a, E and D together, to help the body absorb minerals, which in turn regulate the pancreas. For example, zinc reduces appetite, chromium to reduce cravings for sweets, manganese cleanse the bowel slag is produced. During weight loss, this process is particularly active.
Calcium is responsible for strength of muscles and bones, and to facilitate the efficient processing of fats. Magnesium stimulates all the muscles, including the heart.
Deficient diet for one or more of the components lead not only to cosmetic problems, but also more serious shortcomings. Regular intake of high quality vitamin complexes, which contain all the necessary, help not only to gain the desired harmony, but to preserve the beauty and health.
Designer menu for weight loss
A healthy, proper diet for weight loss, it is not difficult, if you approach the process intelligently. The right foods always at hand, you need to make a menu for the week and buy everything you need. "Harm" removed from the refrigerator, to avoid unnecessary temptations.
As we have repeatedly said, the right diet does not limit you to a rigid framework. Therefore, to give here a list of food, respectively, days of the week, we don't, but just imagine the possible options, which you can make weekly menu for weight loss.
Breakfast
Breakfast should consist of protein products and slowly digestible carbohydrate food.
Our task is to shake up the metabolism, download the body vigor and maintain satiety until lunch.
Useful options for Breakfast:
- Steam scrambled eggs and vegetable cutting;
- Pasta made from durum wheat, cheese (100 g/30 g);
- Cottage cheese with berries and a spoon of honey;
- Two boiled eggs, vegetable salad;
- Oatmeal and fruit salad (kiwi, Apple, pear, Mandarin and a little maple syrup);
- Cauliflower fried egg;
- Pita chicken breast (50 grams), tomato, lettuce, and homemade mayonnaise.
Drink of choice, which was used for: coffee, tea, unsweetened juice, vegetable juice, milk.
Lunch
Lunch, according to nutritionists, should always include a soup, a perfect dish, and even dessert. And
the sweet should be consumed immediately after meals, the blood sugar remained stable.
Potatoes are the first dish better not to put. Preparing the soup with meat, chicken or fish broth. While before cooking, remove excess fat, if it is necessary. Meat or fish broth is very suitable for the second course.
What you can get for lunch:
- Soup with meat, boiled beef, rice, salad. Dessert 1 thing, candy;
- Soup with meatballs chicken and noodles, Greek salad, half a grapefruit with cinnamon;
- Ear in Finnish, fish with a side dish of boiled potatoes slices, vegetable platter (cucumbers, tomatoes, peppers), kiwi 1;
- Mushroom noodles, chop the chicken breast, green beans, tomatoes, half of the marshmallows;
- Soup vegetarian, chicken meatballs, pasta, radish salad and green onion, grapes ½ Cup;
- Pea soup without potatoes, beef Stroganoff with buckwheat, green salad with cherry tomatoes, half a pear;
- Vegetable soup, steamed green beans, rice, chicken meatballs (100 g) steam.
Options meal weight, this is just examples, including the proper preparation of a healthy menu. It is not necessary to consume all the meals, it is best to divide lunch into two meals. Soup you can eat for lunch, and another, and dessert 3.5 hours. Then before dinner can easily get the without hunger cramps in the stomach.
Dinner
In the evening the body does not need energy as carbohydrates, but the process of "building" of cells occurs only during sleep. So
those who adhere to the system of proper nutrition, it is recommended to eat protein foods.
Its successful adoption will need some amount of fiber. Thus, the ideal dinner, a slim figure is vegetables, herbs and a protein dish (meat, fish, cheese).
Options for the evening meal:
- Chicken breast and braised cabbage;
- Fish baked with tomatoes, onions and herbs;
- Boiled fish with a side dish of beans;
- Cottage cheese (150 g) with herbs and cucumbers;
- Fish soup with vegetables (without potatoes);
- Roasted rabbit with tomato salad;
- Fish or chicken a couple of burgers with a side dish of asparagus;
- Chops Turkey cooked on the grill, cucumbers, lettuce and greens.
Snacking 2 times per day: fruits not more than 150 grams, a handful of almonds (5-7 pieces), natural yoghurt, berries. Each meal add 3 slices whole-wheat bread, weighing at least 40 g each. 30 minutes before bedtime can drink a glass of buttermilk.
To determine the optimal ratio of products, which are used during lunch or dinner, the Finnish nutritionists came up with a simple method and it is called the "plate model". Proper nutrition is next. Mentally divide the plate into two halves: half is vegetables (raw, steamed or braised), and the second is about as much proteins and carbohydrates, eat meat or fish, side dish (pasta, cereals).
Tip: if you want to avoid the interference of food with the help of simple reception. Perform regular "day of gluttony", eating the desired food. Of course, to eat chocolate or cake is not completely necessary, but it goes beyond the norm of 500-600 kcal is perfectly acceptable.