Tired of sitting on a starvation diet, which do not give the result? The solution to the problem — healthy eating for losing weight and keeping thin. Can read and write recommendations for weight loss without restrictions on food.
Every person with overweight, at least once in life resorted to the help of diets. As promised by the numerous authors of these recommendations for a shorter period, shall be limited in this or that product, you can easily get rid of the fat in the right places very quickly. Most of these systems is to reduce the weight of the female quackery and lose weight with their help it is unlikely, and the ones that work, are proven turn out to be harmful for health.
The effects of such weight loss short-term, at the end of the term of office, the discarded pounds return with a vengeance. And it is good if they will be joined by a bouquet of diseases, smoothly moving in the chronic. You need to remember that each diet is a saleable product, which has to be sold. Authors similar methodologies deeply spit on the end result and your health. The guarantee can only provide proper nutrition for losing weight and maintaining good form.
Choose useful products
System proper nutrition is not a diet, so the menu for weight loss, contains protein, carbohydrates and fats in appropriate quantities. Special restrictions too, is not the premise, but because it is about healthy eating, objectively harmful products will have to be eliminated or significantly reduced.
To undesirable include:
- Smoked specialties, meat and fish;
- Canned foods, including vegetables;
- Fatty meats (pork, lamb);
- Ready-made semi-finished products;
- Salted nuts and potato chips;
- Store bought sauces (mayonnaise, ketchup, and others);
- Fried food;
- Sweet pastries;
- Crab sticks;
- Confectionery;
- Bottled juice;
- The finished desserts.
Not recommended to eat any foods fast cooking. To them belongs even oats porridge sachets.
Extra salt, sweeteners, colorants, flavors, go to the beneficial for your health. From buying chickens on the grill is also better to give up, because cooked this way skeleton literally filled with unhealthy fats.
The amount of various meat products in the diet: salami, ham, sausages, sausages, it is better to minimize. In them is contained a large amount of "chemistry" and fat. In addition, most manufacturers add to their products is not the most useful fillers.
Therefore, it is impossible to determine what actually you eat a meal. In addition, in sausages and sausage a lot of salt, even when the need has arisen to eat a slice of "phd", it is better to boil.
Vegetables and fruit should enter into a daily menu for sure. Contained in them fiber, vitamins and minerals provide the body with everything needed. The most useful are considered seasonal vegetables and fruits growing in your area.
In terms of benefits, the apple of the branches much better exotic mango or bananas, carrots or beets, it is preferable to avocado. Healthy menu must contain at least 300 grams of vegetables and so much salty fruit.
Whole grains and legumes contain in addition to starch and dietary fiber, essential trace elements, such as iron, magnesium, folic acid, selenium, potassium. In their composition contains vitamins, which beneficially affect the immune and nervous system. Products listed the minimum processing, such as brown rice or bread, from wholemeal flour, is much more useful than their "colleagues".
Simple carbohydrates, which include sugar and honey, it is better to eat in limited quantities because the maximum benefit body from them will not. For this reason, do not abuse, and dried fruit. Unlike fresh fruits, they contain large amounts of fructose. So eating is a better piece as a light snack.
Where to look for useful fats, proteins and carbohydrates?
Carbohydrates
There are three types of carbs: sugar, fiber, starch. The first include fructose, lactose and sucrose. They are in dairy products, vegetables, fruits.
Starch — complex or slow to digest carbohydrates, resources which are cereals, legumes, cereal and vegetable culture. Dietary fiber belongs to the category of bad carbohydrates. It is needed for the good work of the digestive system. You will find in vegetables, fruits, nuts, cereals.
Simple carbohydrates or sugars quickly split in the body, increases the level of glucose in the blood. They give a burst of energy, so they are necessary during heavy physical or mental exertion. However, after the rise followed by a decline. Blood sugar decreases, there arises the feeling of hunger and as a result, a person overeat.
The excess of simple carbohydrates is stored in the fat. Healthy proper nutrition involves the consumption of a sufficient amount of carbohydrates, and the common man should be from 150 to 400 pieces.
A source of useful carbohydrate serving:
- Cereals (buckwheat, millet, rice);
- Pasta made from durum wheat;
- Vegetables, including potatoes;
- Soy, peas, beans;
- Fruits and berries;
- Melons culture.
Fats
Fats — an important part of a balanced menu. They provide not only the beauty of the skin, hair and nails, but also the health of our cardiovascular system. Contain useful fats in vegetable oils, nuts, olives, seeds sunflower.
As a source of polyunsaturated fatty acids are some types of fish (mackerel, salmon, herring, tuna). A sufficient amount of the right fats in the diet weight loss serves as a prevention against heart attack, atherosclerosis, and even cancer tumors.
Daily norm of consumption of products that contain fats:
- Sunflower seeds, nuts — 30 g;
- Vegetable oils — 2 hr l;
- Oily fish — 150 grams (2 times a week);
- Flax seeds — 2 pm l;
- Olives or olives — 5 pieces;
The last should be eaten often. To us these fruits come in canned form, and thus contain a lot of salt. It should not be forgotten that food that burn fat very calories, so absorb their uncontrollably will not work. Proper nutrition involves the use of up to 30 grams of fat a day.
Protein
Proteins — basic material for the construction of the muscles, nerve fibers. Actively involved in the process of metabolism. Without amino acids in nutrition, a supplier, and which serves as a protein, the process of healthy weight loss is impossible. And the problem here is not only in cosmetic problems, even when wrinkles and saggy skin too few who will be happy with. However, the excess protein is also not beneficial. The right amount of protein, counts are displayed as multiples of the weight of the body by a factor of 0.5. In this who is weight loss produce, on the basis of the desired weight.
Springs full of easily digestible protein is used:
- White meat (chicken, turkey, rabbit);
- Offal (tongue, liver, lungs);
- Lean fish varieties;
- Chicken egg and quail;
- Cottage cheese and cheeses;
- Cream 10% fat;
- Milk, kefir, ryazhenka;
- Legumes and soy, mushrooms.
Nutritionists recommend to build a healthy diet, weight loss, on the basis of the following proportions: 50% carbohydrates, 30% protein, 20% fats.
Tip: a Glass of warm water with lemon juice, drunk before breakfast — a great way to start the metabolic processes of the organism.
What is the role of vitamins in the weight loss process?
Disturbances in the functioning of the gastrointestinal tract lead to the fact that the absorbed food is poorly digested and partly stored in the fat depot. Vitamins regulate the correct function of digestive enzymes, preventing the unwanted processes. The lack of the necessary substances your body responds by the feeling of hunger.
Ascorbic acid and the b vitamins are involved in the reactions of metabolism. In their absence the process of utilizing fat for energy production is interrupted. The person becomes apathetic, slow, appears a weakness, a distraction. The lack of these vitamins in the diet leads to a decrease in overall immunity. Ascorbic acid is contained in vegetables, fruits and greenery, and so many problems with her lack of for weight loss arises. But here vitamins of the group find themselves in a deficit, because a lot of people, keeping an eye on weight, give up bread and yeast baking.
Tocopherol (vitamin E) is especially important for the ladies, the fair sex, because it is involved in the formation of the female hormone estrogen. Its deficiency leads to failure of the hormonal system and, as a result, to gain weight. In addition, vitamin E as a natural antioxidant, is responsible for the beauty, longevity, youthful appearance of the skin.
Vitamins a, E and D in the complex help the body to absorb useful minerals, which, in turn, regulate the work of the pancreas. For example, zinc reduces appetite, chromium to discourage the taste of the candy, manganese cleanses the intestines from the generated slag. During weight loss this process is particularly active.
Calcium is responsible for muscle strength and bone tissue, as well as contributes to the efficient processing of lipids. Magnesium stimulates the work of all the muscles, including the heart.
Deficiency in the diet of one or several components not only leads to cosmetic problems, but also to serious worse. Regular intake of high quality vitamin complexes, which contain everything you need, will help you not only get the desired thinness, but to preserve the beauty and health.
Designer menu for weight loss
A healthy, proper diet, weight loss, it is not at all difficult, if you approach the process sensibly. To the right products have always been at hand, it is necessary to assemble the menu for the week and get everything you need. "Bitchiness" remove from the refrigerator, to avoid unnecessary temptation.
As we have repeatedly said, proper nutrition does not restrict you to fixed frames. So claiming this is a list of dishes, respectively, the day of the week we don't, and just imagine the possibilities, from which you will create a weekly menu for weight loss.
Breakfast
Breakfast should consist of protein products, and slowly digested carbohydrate foods.
Our mission shake the metabolic processes, charge the body vigor and maintain a feeling of satiety until lunch.
Options useful the dining room:
- Steam scrambled eggs and vegetable slicing;
- Pasta from durum wheat with cheese (100 g/30 g);
- Cottage cheese with fruit and a teaspoon of honey;
- Two boiled eggs with vegetable salad;
- Oatmeal and fruit salad (kiwi, apple, pear, tangerine and a little maple syrup);
- Cauliflower, baked in the egg;
- Pita with chicken breast (50 grams), tomatoes, lettuce and homemade mayonnaise.
The drink you choose on your taste, the one to which they are accustomed: coffee, tea, unsweetened fruit drink, vegetable juice, milk.
Lunch
Lunch, according to nutritionists, must necessarily include a soup, a full entree, and even dessert. And
sweet should be eaten immediately after eating, to blood sugar remained stable.
Potatoes the first food it is better not to give. Preparing soup on the meat, chicken or fish broth. While before cooking the excess fat is removed, if it is needed. Meat or fish from the broth well suited for other food.
That it is possible to bring for lunch:
- Cabbage soup, meat, boiled beef, rice, vegetable salad. On 1 dessert thingie candy;
- Soup with meatballs chicken and noodles, Greek salad, the major grapefruit with cinnamon;
- Ear — Finnish, fish with side dishes of cooked potato slices, vegetable slicing (cucumbers, tomatoes, peppers), kiwi 1 thingie;
- Mushroom noodles, chop of chicken breast, green beans with tomatoes, the major marshmallow;
- Borscht vegetarian, chicken meatballs with pasta, a salad of radish and green onions, grapes ½ cup;
- Soup pea mash, no potatoes, beef stroganoff with buckwheat, lettuce leaf with cherry cherie, significant pears;
- Vegetable soup, steamed green beans, rice, chicken meatballs (100 g) steam.
Dining options weight, listed here are just examples, as an illustration of the correct assembly of a healthy menu. It is not necessary to absorb instantly all the dishes, it is best to divide lunch into two meals. Soup you can eat for lunch, and the second, and dessert over 3.5 hours. Then and till a dinner are easy to get, without hunger cramps in my stomach.
Dinner
In the evening the body is no longer necessary to energy the carbohydrates, but the processes of "building" cells occur as one in a dream. So
the one who holds the system of proper nutrition, it is recommended to eat for dinner protein foods.
For its successful mastering will require the same amount of fiber. This way, your ideal dinner, for a slim figure is vegetables, herbs and a protein dish (meat, fish, cottage cheese, yogurt).
Options for evening dining:
- Chicken breast and braised cabbage;
- Fish, baked with tomatoes, onions and herbs;
- Cooked Pollock with a garnish of beans;
- Cottage cheese (150 g) with herbs and cucumber;
- Fish soup with vegetables (without potatoes);
- Roast rabbit with a salad of tomatoes;
- Fish or chicken cakes for a couple with a garnish of asparagus;
- Chop from turkey breast, ready for the grill, a salad of cucumber and greens.
Snacks 2 times a day: fruits not more than 150 g, a handful of almonds (5-7 pieces), natural yogurt, berries. To each food intake write 3 kinds of whole wheat bread, weighing about 40 g each. For 30 minutes before bedtime you can drink a glass of yogurt.
For the determination of the optimal ratio of products, which are used during lunch or dinner, the Finnish nutritionists invented a simple way and it is called the "model plates". A proper diet looks like this. Mentally divide your plate in half: one half will be vegetables (raw, boiled or steamed), and the second turns out to be approximately equally protein and carbs, eat meat or fish, a side dish (pasta, cereals).
Tip: avoid food episode allows for a simple reception. Regularly spend the "day of gluttony", in the prestigious products. Of course, eating a box of chocolates or a cake completely not worth it, but exceed the standard on the 500 to 600 kcal is quite acceptable.