You can fool yourself as much as you like by persuading you to "diet from Monday." If you often look in the mirror and you don’t like it, if your friends obsessively tell you tips on how to eat in order to lose weight, if your beloved husband prefers to watch a football match more often than not in the privacy of you in the bedroom, don’t postpone the obviously necessary process . Start losing weight not from Monday, but from today, saying to yourself "it is necessary." This is for the most part a psychological experiment: will you be able to force yourself, will you have enough willpower, will you be able to ignore everyday stress and stress and continue to adhere to your line of behavior. All in your hands!
Let's dig deeper and turn to the opinion of scientists regarding the biochemical composition of food and its effect on the body and, accordingly, we will understand how to eat properly in order to lose weight at home.
Scientific approach
Not all calories are equal. Eating different foods has a different effect on your hunger, hormone levels, and the number of calories you burn.
Listed below are some of the most useful (from the point of view of scientists) products on Earth that contribute to weight loss. Proved by science: include them in your diet, and you will not need to think about how to eat every day to lose weight.
Chicken eggs
Once upon a time, everyone was exposed to "anti-cholesterol" hype, fearing for a high level of cholesterol accumulation in the body due to eating eggs.
New studies show that if you eat eggs, your blood cholesterol will not rise and your heart attack will not happen. There is no direct correlation between these events.
According to the latest data, chicken eggs are one of the best foods you can eat if you need to lose weight. You can not be afraid, your advice on how to eat in order to lose weight will be scientifically sound if you whisper to a friend that it would be nice to include eggs in your diet. With their low calorie content, they are an excellent source of healthy fats and protein, after using them you will feel full.
A study of 30 overweight women showed that eating eggs for breakfast instead of croissants made them eat less over the next 2 days.
Eggs are also incredibly nutrient rich and can help you get all the nutrients you need, even if you are on a limited calorie diet. Egg yolks contain almost all the necessary nutrients.
Leafy greens
If you really don’t know how to start eating properly in order to lose weight, just add leafy greens to your dishes. This category includes a variety of types of cabbage, salads, spinach. What makes them ideal for weight loss? A small amount of calories and carbohydrates and an abundance of fiber.
Turning leafy greens on the menu is a great way to increase the volume of your meals without adding calories. It seems you eat a lot, but fewer calories. The eyes see the serving volume, and it calms you on a subconscious level. This “trick” forces people to eat less food (and therefore calories) per day as a whole.
Leafy greens are incredibly rich in minerals, antioxidants and trace elements. For example, calcium, which has been proven in some studies, helps burn fat.
Fatty fish
Another valuable piece of advice on “How to eat properly to lose weight”: the menu should include mackerel, trout, sardine, herring and other types of oily fish.
Fish rich in fatty acids (Omega-3) is incredibly healthy. For several hours after you eat it, you remain full, while receiving a relatively small amount of calories.
In particular, salmon contains high-quality protein, healthy fats, as well as many trace elements, such as iodine, which is necessary for the thyroid gland to function properly, which is important for optimal metabolism.
Cruciferous vegetables
Broccoli, cauliflower, Brussels sprouts ... We often hear from doctors advice on how to eat in order to lose weight at home, and often these parting words relate to the frequent use of fresh salads. You can cook a huge number of dishes with cruciferous vegetables that are high in fiber and protein. They also contain substances that prevent the formation of cancer cells.
Lean beef, chicken breast
The meat is unfairly rejected. And in vain. It does not at all increase the risk of heart disease or diabetes. According to several large studies, eating red meat has a very weak correlation with the appearance of cancer in men and is generally not related to the development of cancer in women.
The truth is that for those who are losing weight, protein-rich meat is the perfect meal.
Protein is the most complete nutrient, and a diet high in protein will “take away” 80-100 calories per day.
Studies have shown that increasing the intake of this complex organic matter to 25-30% of the total number of calories per day can reduce the craving for a snack at night by half and cause weight loss by almost 0.5 kg per week. How simple it is to add protein to your diet!
If you are on a low carbohydrate diet, then you can choose fatty meats. But if you follow a diet with a moderate or high carbohydrate content, then choosing lean meat will be more appropriate.
White boiled potatoes
Have a potato? This is an anti-advice on how to eat in order to lose weight, - many dieters will think. And in vain. White boiled potatoes help optimize overall health. It contains an incredibly rich assortment of nutrients, almost everything that the human body needs, for example, potassium, with which blood pressure is controlled. According to the saturation index, boiled white potatoes break records; eating it, you will be full and do not want too much.
Sweet potatoes, turnips and other root vegetables are also great for your daily menu.
Tea, soup, water
Drink not only tea and coffee. Do not ignore light soups. It's not a secret. Ask any nutritionist how to eat in order to lose weight, and he will advise: you need to feel that you do not want to eat, then your brain will not panic. The best way to feel full is to drink enough fluid to keep your stomach full. At the same time, nobody forces you to drink one water, be sure to include in the diet soups on the water with lots of vegetables. If you have no problems with the stomach, add hot pepper to such a soup, which will speed up the metabolism in the body.
Cottage cheese
It is pure water protein with an almost complete absence of carbohydrates plus calcium - the first assistant in the process of burning fat. It is also very tasty.
Avocado
Avocados are often found in modern recipes, along with tips on how to eat properly in order to lose weight without harm to health. An excellent snack is obtained if the flesh of an avocado is combined with garlic and pepper! Very invigorating! Avocado is a unique fruit high in healthy fats, such as monounsaturated oleic acid, also found in olive oil. In addition, avocados are high in fiber and potassium.
Apple vinegar
Some people even dilute it with water and drink it. It may be useful for weight loss. Scientists have also proven that vinegar helps lower blood sugar (after eating), which can lead to better health in the long run.
Nuts
Fatty nuts are a great option for a snack. A few nuts a day will not hurt your figure. Again, delicious!
Chilli
It contains a substance called capsaicin. It has been proven that it helps reduce appetite and accelerate the burning of fat in the body.
Grapefruit
A fruit that deserves special attention. According to scientists, weight loss in a group of people who ate half of fresh grapefruit before meals was 3.5 pounds (1.6 kg) for 12 weeks.
Normal Fat Yogurt
The probiotic bacteria in it will help improve the functioning of your intestines. When eating foods containing a normal amount of fat, the accumulated fat cells produce the hormone leptin, which tells the brain that it’s time to take a break from eating. That's why if you eat low-fat food, you still want to eat. Paradoxically, a meal with a normal fat content prevents overeating, which means gaining excess weight. Do we need low fat yogurt?
Daily ration: vegetables, proteins, fats and up to 50 g of carbohydrates
It takes a different time to digest different foods. It takes 30 minutes to digest fruit, several hours for meat. If incompatible products enter the stomach together, due to a long process, poorly digested products poison the gastrointestinal tract, rot, settle on the intestinal walls ... As a result, toxins form and, as a result, obesity occurs.
For example, eggs, fish and meat are optimally combined with green vegetables, fatty dairy products (butter, as well as cream) are “friends” with cereals and potatoes, starchy and green vegetables and roots, with tomatoes, sour fruits and berries.
Have you thought and consulted with doctors for a long time, who suggested how to eat separately to lose weight? Each of your meals should include a source of protein, a source of fat, and low-calorie vegetables. Building your menu in this way will automatically reduce your carbohydrate intake to the recommended 20-50 g per day.
Sources of protein:
- meat - beef, chicken, pork, lamb, bacon;
- fish and seafood - salmon, trout, shrimp, lobster;
- the eggs.
According to scientists, diets with a predominance of protein foods can also reduce the appearance of obsessive thoughts about food, reduce the desire to have a bite to eat at night, you will be full and will automatically consume 441 calories less per day.
Low carb vegetables:
- cauliflower;
- spinach and broccoli;
- white and brussels sprouts;
- salad;
- cucumbers
- celery.
Do not be afraid to add a lot of low-carb vegetables to your plate. You can eat a huge amount of them without getting more than 20-50 g of pure carbohydrates per day.
Diet based on meat and vegetables, contains fiber, vitamins and minerals necessary for health.
Sources of fat: coconut and olive oils, as well as avocado oil.
The best source of fat is coconut oil. It is rich in special fats called mid-level triglycerides. These fats are more effective than others and may slightly increase metabolism.
Eat thrice a day. If you find yourself hungry during the day, add a 4th dish.
Weight Loss Tips
Before you understand how to start eating right in order to lose weight, evaluate whether you can do it in the environment. Try to relieve yourself of unnecessary stress when you are losing weight, as nervousness automatically makes us reach for the liver or chocolate bar. If you have nervous work, take a vacation.
Reduce the amount of carbohydrates after dinner, and after 18:00 try to avoid flour and sweets. Don’t worry, you are eating your bun tomorrow morning. The main thing is not to panic. Our body, when it is afraid that it will be deprived of something, tries to accumulate reserves and simply pushes us into the arms of an attractive refrigerator.
Do not worry about calories if you are on a separate diet. "How to eat in order to lose weight" and "what is the calorie content of dishes" are not relevant issues at all if you follow a diet low in carbohydrates. It is enough for a woman on a diet to consume from 1200 to 1500 kilocalories per day.
Do not weigh yourself constantly - it is useless and makes you nervous. Get on the scales, for example, on Mondays.
Ten Tips for Effective Weight Loss
- Be sure to eat a protein breakfast. It has been proven that it is precisely this beginning of the day that reduces cravings and calorie intake until evening.
- Avoid sugary drinks and fruit juice. These are the highest carb foods.
- Drink clean water at least half an hour before meals.
- Drink coffee or tea. Drink as much as you want, since the caffeine in them can increase your metabolism by 3-11%.
- Eat mostly whole, unprocessed foods. They are more healthy.
- Eat slowly. Torozhizhki gain weight faster over time. A slow meal makes your brain quickly realize that your body is full.
- If the whole family supports you in an effort to reduce weight, here is a great tip on how to eat in order to lose weight: a woman should just put smaller plates on the table. Studies show that people automatically eat less from small plates. Strange, but it works.
- Sleep! A calm full sleep every night contributes to the normalization of all processes in the body and, accordingly, the systematic weight loss. When we sleep poorly, we often get up at night, and our feet themselves carry us to the refrigerator.