How to lose weight through proper nutrition?

The importance of proper nutrition for weight loss cannot be underestimated. You need to get used to healthy and wholesome foods, while avoiding endless eating and hunger strikes to torture yourself. It is enough to know the principles of nutrition and understand what foods you need to eat, and which foods forever forget. In this article, we will discuss the basics of weight loss through proper nutrition and cooking methods.

Weight Loss Nutrition Guide

The weight loss menu should be different-the human body will get sufficient amounts of essential nutrients, vitamins and trace elements. But it should also be delicious, because the constant stress of hunger and boredom brought about by monotonous food is not good for the mind or body.

Basic principles

Before entering the menu, you need to understand the principles of healthy eating.

  • Eat smaller meals

    It’s best to divide your entire daily diet into five meals and eat them at the same time. The last meal should be consumed 2-3 hours before bed. Such a system prevents the body from starving-which means you will not overeat. An irreplaceable nutrition for weight loss.

  • Give up fast food

    Instant foods are very high in calories, contain a lot of preservatives, artificial colors and spices, giving them an appetizing taste and aroma, and fatty or spicy seasonings. In fast food restaurants, hundreds of servings are made from the same burning oil that contains carcinogens. If you still have doubts, please think about it-the standard setting for a hamburger, a glass of Coke and a small bag of French fries is 1200-1400 calories, which is almost the standard calories per day, but at the same time, there are no vitamins in this kind of dinner. Healthy fiber. Almost no proteinProperly nutritious productsRich in saturated fat and simple carbohydrates.

  • Chew food thoroughly

    Experiments have shown that chewing food about 40 times can help you lose weight without changing your eating habits. When combined with a healthy diet, this simple technique can produce truly amazing results. Chewed food is easier to digest. In this case, we eat much slower, the brain will receive the signal of fullness in time, thereby eliminating the risk of overeating.

  • Drink water

    Water is the catalyst of all life processes. Two liters of clean drinking water a day will help accelerate metabolism, remove toxins in time and avoid fluid retention-that is, swelling. The concept of "water" does not include tea, coffee, fruit juices and other beverages: for example, black tea and coffee will dehydrate the body, and fruit juices and beverages contain sugar. This does not mean that you should not drink juice, but just that juice is more food for the body than liquid.

What can I eat while losing weight?

Protein products

High-protein foods require more energy to break down. These foods can quickly relieve 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, you must consume 0. 7 grams of protein per pound of body.

Table of acceptable protein food choices during weight loss:

Lean meat Beef and offal, broth. Rabbit, lean pork ham, peeled
Poultry Turkey, chicken, offal, natural poultry ham
fish Low to medium fat-red fish, halibut, mackerel, cod, cod, tuna, hake.
Seafood Squid, crab, shrimp, mussel, etc.
Eggs Any

Fermented dairy products

This food contains calcium, protein, vitamins A, D and the entire B group. These elements will bring you the energy you need throughout the day and help build muscle mass. Kefir also helps to improve the function of the digestive tract.

One hour before going to bed at night, you usually drink 100ml of fresh bio-yogurt.

Introduce dairy products into the menu, such as kefir, cheese, natural yogurt without additives and sugar, low-fat cheese,Weight loss healthy foodyogurt.

Vegetables and fruits

Did you know that water can help you lose a few pounds? When you eat foods with high water content, the digestion of glucose will slow down and you will feel full for a long time.

When hungry, eat raw vegetables. These are the best low-calorie foods. A cup of raw vegetables or green salad contains less than 1 fruit. This is not a complete list of such great products.

complex carbohydrates

The best porridge for weight loss is oatmeal, buckwheat and barley. Oatmeal contains soluble fiber, which requires a lot of energy to break down. This consumes a lot of calories and increases metabolism. A plate of oatmeal with fruit or almonds is a great way to start the day.

Polyunsaturated fats and acids

For a long time, polyunsaturated fats can promote weight loss. These substances can normalize blood sugar levels, lower cholesterol levels and speed up metabolism. In order to reduce excess weight, you need to add foods rich in these essential fats to your diet.

Nuts are full of fatty acids. Therefore, please buy 100 or 200 grams before leaving the store.

Rich in fatty acids and exotic fruit-avocado. It can be consumed in the morning and evening. This product contains an important element-the natural amino acid L-carnitine. It can also speed up the metabolic process, promote fat burning, and protect the cardiovascular system from malfunctions.

What should not be eaten when losing weight?

Sugar is the enemy of weight loss

It is often heard from a woman that her diet is poor, but something prevents successful weight loss. These women often have food in their diet-the enemy of weight loss.

Sugar

Sugar tops the list of enemies due to its rapid conversion to fat. By eating sugar, you can say goodbye to thin waist. Therefore, it is worth giving up sugar-added beverages.

Sugary sodas and juices

Avoid consuming extra calories with liquids. Considering that this beverage contains an average of 50 calories per 100 ml, the intake of a glass of wine will increase the average daily diet by 150 calories. You can have a good salad.

High-fat dairy products

If you replace kefir with standard fat (one percent or no fat at all), there is no difference.

In the same way, you should replace fat milk with fat milk with a fat mass fraction not exceeding one percent or one half. And should minimize the calorie content of cheese, cheese and yogurt.

Fatty

Meat must be present in the diet, because meat is an irreplaceable source of protein. However, it is best to choose chicken breasts rather than thighs and lean beef, rather than the usual fat pork. Can only eat lean meat.

Sweets for tea

Most women are used to drinking tea with sweets. Waffles, biscuits, candies or dryers contain 350 to 450 calories on average, which greatly affects the successful process of weight loss.

sauce

Even if you only eat a small amount of food, but at the same time mix it with mayonnaise, ketchup and other high-calorie sauces, the fat content and calorie content of such dishes will increase several times.Harmful fast foodYou should completely remove all seasonings from your daily diet.

Fast food

A hamburger can contain up to six hundred and fifty calories, which is more than half of the diet of girls who decide to lose weight.

Nut

The benefits of nuts are undeniable. However, they contain a lot of fat, and if consumed every day, it may slow down or stop the weight loss process.

dried fruits

One of the healthy but high-calorie foods is dried fruits, which should be restricted when dieting.

Pastries

Pancakes, dumplings, cakes, bread and other flour products contain large amounts of simple carbohydrates, which are converted into fat cells very quickly. It is necessary to exclude all flour products from the diet.

Calculate the daily calorie content of consumer products

Daily calorie intake is the best calorie intake for maintaining good health every day. Therefore, if the food eaten is too high in calories, the risk of gaining weight is greater, but if the intake of calories in the daily diet is insufficient, it may harm the body.

There are many different formulas to calculate your daily calorie intake. For example, according to one of these formulas, your kilogram weight must 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 to maintain this weight.

Another formula used to calculate daily calorie intake takes into account a person's weight, age, and height. To find your daily calorie intake using this formula, you need to multiply your weight (kg) by 9. 6 times your height (cm) by 1. 8, add the numbers 655, and then multiply your age byAge multiplied by odds 4. 7:

655 + 9. 6 * (weight in kilograms) + 1. 8 * (height in centimeters) -4. 7 * (age in years).

This result is the daily calorie requirement at rest. If you need to calculate the daily calorie intake required to maintain your current weight at different weights, you need to make some adjustments to the results. For example, if a person exercises at least once a week or does morning exercises once a day, the result needs to be multiplied by 1. 38.

If you exercise 3 to 5 times a week, the calculated daily calorie intake should increase by 1. 55 times. If you train 5-6 times a week, a coefficient of 1. 73 should be used. If you need to lose your existing weight, you must reduce the results obtained in each case by 20%.

Healthy weight loss nutrition menu

List products. It must include:

  • whole wheat bread;
  • Lean meat (beef, rabbit, chicken, turkey);
  • Seafood and lean fish;
  • Mushroom;
  • eggs;
  • Fermented dairy products, low fat content;
  • Fruits and vegetables;
  • Grain and hard pasta;
  • Nuts, seeds and dried fruits (limited quantities).
Girl drinking water

Water in the diet

The liquid keeps leaving the body. Every day, our breath loses more than half a liter of water. The total fluid loss due to sweating and natural excretion is about two and a half liters.

Therefore, nutritionists recommend that regardless of diet, half a liter of fluid should be consumed every day (a certain amount of food can be compensated by other sources (food, air, etc. )). However, using regular drinking water is better than drinking tea, coffee, fruit juice and any other beverage.

Water should be consumed according to the following rules:

  • Every day you should gradually increase the amount of water you drink to a normal level, half a cup a day.
  • It is better to use filtered water instead of boiling water. Mineral water and other carbonated beverages are not considered substitutes. It is best to eat fruit instead of fruit plate and juice.
  • Contrary to popular belief, strong tea and coffee can cause dehydration. Proper nutrition means total rejection of them. It is best to drink green tea without sugar or weak herbal tea.
  • Revealing the human body’s need for water is simple: you need to pay attention to the natural discharge of fluids. Proper nutrition can ensure its transparency. Dark urine with a pungent smell indicates that you need to increase the amount of water in your diet.
  • Water at room temperature is best. Too cold or hot water can cause stomach cramps and slow digestion.

Food preparation method

Cooking products is a complete science so that they retain their beneficial properties and exhibit interesting flavors.

Cook food

Cooking

The most classic method of preparing meals is boiling. In order to keep food healthy through this cooking method, it is important not to overcook it.

Boiling has been proven to reduce the calorie content of food. The exception is starchy vegetables, which are best baked in the diet (potatoes, corn).

Make the vegetables slightly crunchy when cooking. If they are digested, they will lose all useful ingredients.

stew

The most important thing is not to use other fats during the stewing. If you cannot live without it, use low-fat yogurt.

The ideal stewing process is carried out at low heat. It is also important to distribute the heat evenly on the bottom of the pan (or other utensil).

Baking (baking)

Again, the main principle is not to use extra fat, otherwise the calories in the food will be high.

Please note that oven food is never boring. The most important thing is to give the product a chance to turn brown. Remember, for example, if you are roasting meat, don't forget to open the foil or sleeve 15 minutes before cooking. This will make the shell of this dish delicious.

Fried

Frying should be allowed 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 this person.

The best choice of fried food is barbecue. This is especially true for cooking meat or fish.

Conclusion, recommendations of nutritionists

Proper nutrition is the main basis for your successful weight loss. Follow simple tips, give up foods that are bad for weight loss, add more healthy foods to your diet, create your own weekly menu and stick to it-the results will appear soon!

05.11.2020