The problem of excess weight is quite common for both women and men. Almost every third person wants to lose weight. However, getting rid of extra pounds is not a solution to the problem. The main task is not to harm your health on the way to your ideal body.
The main rule of losing weight
In order for the body to tune in to the process of burning subcutaneous fat, it is necessary to create conditions for a calorie deficit. This means that the number of calories consumed should not exceed the amount consumed by the body during its activity. Without receiving energy from outside, he will begin to “search” for it inside. And in this case, the internal fat reserves will begin to be consumed as “fuel”, providing a person with the opportunity for normal life. Accordingly, weight loss will begin.
Food for weight loss should contain the optimal ratio of vitamins, minerals, proteins and other substances that make up the nutritional value of products. Do not be afraid of carbohydrates and completely abandon fats, with a smart approach they will not spoil the figure. Proper diet for weight loss is the key to health.
A universal solution - steamed food!
With many additional calories, food is enriched during its heat treatment. Those who want to lose weight should abandon fried foods, especially in cases where they use sunflower oil, margarine and other, vegetable or animal fats.
The way out of this situation is cooking in a double boiler or slow cooker. It has long been known that steaming is the most beneficial. For weight loss, it has many advantages, namely:
- contains the minimum number of calories;
- quickly absorbed and does not cause a feeling of heaviness in the stomach;
- preserves vitamins and minerals;
- most products retain their natural taste;
- prevents the accumulation of cholesterol and the deposition of toxins;
- is cooking fast.
Great benefits of plain water
Not only is weight loss food important, maintaining a constant water balance is also essential. Water before eating for weight loss is one of the easiest and most affordable options. It is enough to drink 1 or 2 glasses each time half an hour before a meal. For the whole day should get about 2-3 liters of water. Having such a good habit, you can lose up to 5 kg per month.
Quite often, people take thirst for a feeling of hunger. Therefore, before you eat, you should drink a couple of glasses of water. Perhaps in 15-20 minutes a false hunger will leave you.
There is also a version that water washes away previously formed gastric juice, thereby contributing to the formation of a new one. As a result, later food will be digested more efficiently.
Know your portion
It is important to note that food for weight loss will not bring the expected results if you eat even the lowest-calorie foods, but in large quantities. Of course, a serving of food for weight loss should contain fewer calories and be slightly smaller in volume than the one that you could eat.
To correctly calculate your portion, you need to consider a number of factors:
- age of a person;
- anthropometric data (height and weight);
- gender;
- Lifestyle.
Of course, the ideal option would be to regularly weigh each dish or individual product. But this is quite tiring, and for sure, no one will want to do this. Therefore, the following recommendations will help "by eye" to determine the approximate amount of a product that corresponds to one serving.
- Dishes from vegetables: volume 2 fists.
- Fruit - 1 fist.
- A serving of meat is visually equal to the palm.
- Cereals and flour products with a volume of 1 fist.
- Portion slice of bread - box for CD.
- Nuts - Golf Ball
You can lose weight deliciously!
Absolutely everyone wants food for weight loss to be not only useful for the figure, but also tasty. The process of weight loss should not be a torment, do not force yourself to eat foods that you do not like at all. By doing this, you will ensure yourself in a bad mood, and the risk of falling off and tasting something harmful to the figure will increase significantly, for which you will later scold yourself.
Delicious food for weight loss is a reality. For example, salmon fish have excellent taste. It can be steamed, baked in the oven or on the grill, or served as part of a light salad. The same goes for meat. Delicious seafood is also allowed when losing weight. There are many recipes for vegetable salads, an additional advantage of which is a huge amount of vitamins. Soups also belong to dietary dishes, especially cold dishes.
For those who cannot live without sweets, there is a great alternative. Marshmallows, marmalade and fruit jelly - that's what is delicious and will not affect the figure. Of course, you should remember about small portions in this case!
The basis of the diet is protein food.
Everyone knows that the nutritional value of any product is made up of proteins, fats and carbohydrates. To build muscle, dry the body and prevent the formation of fat deposits, you should eat as much protein as possible. Protein food for weight loss should be the basis of the diet. It could be:
- lean chicken;
- Fish and seafood;
- veal and other lean meat;
- seafood;
- low-fat hard cheese and soy tofu;
- cottage cheese;
- egg protein, etc.
There are also various protein shakes with fruit toppings. They are commercially available and are convenient in that they make it possible to obtain a portion of proteins without spending time preparing any dishes.
Hunger and other errors that do not solve the problem
Keep in mind that not only the food itself is important. For weight loss, you also need to adhere to a certain routine. The optimal number of meals is 5 times a day. Servings should be small. This will help speed up your metabolism. Each meal should consist primarily of protein foods.
A common mistake people make is the complete rejection of foods containing carbohydrates and fats. This should not be done, because it is in them that vitamins and macroelements, necessary for normal human life, usually prevail. Another problem that can be encountered in this case is a lack of strength for labor activity, because carbohydrates provide our body with energy.
Also a typical mistake of people in pursuit of an ideal body is starvation. Do not stress your body, it is enough to reduce the amount of food consumed. But within reasonable limits! Undernourished, we get a whole "bunch" of problems:
- metabolic inhibition;
- the risk of gaining extra pounds after the cessation of fasting;
- deterioration of the digestive system;
- lack of vitamins - deterioration of the condition of hair, nails, etc.
- difficulties with mental activity.
Harm bulimia
One of the most extraordinary ways to combat overweight is vomiting. A process such as vomiting after eating for weight loss causes numerous disputes. It can subsequently lead to disruption of the normal functioning of the digestive system and to such a serious illness as bulimia, which can be extremely difficult to cure.
The body gets used to the regular induction of vomiting after each meal, then a conditioned reflex occurs and vomiting appears no longer at the request of a person, but reflexively. And this can lead to exhaustion and even death.
Breakfast value
All those who want to safely lose weight and consolidate the result for many years should follow some simple rules. The first thing to remember is a full breakfast.
The first meal - breakfast - is the most basic and most significant. It is difficult to overestimate the benefits of having the right breakfast:
- it helps to speed up metabolism;
- foods eaten in the morning do not form unwanted deposits, because they are completely digested and absorbed by the body throughout the day;
- in a day you already consume less calories;
- in the blood, the concentration of leptin, a hormone that can suppress appetite, rises;
- cerebral activity improves.
Healthy breakfast examples
However breakfast should be right! Eating sweets and bakery products that are simple carbohydrates, you should not count on the benefits for the body.
What kind of breakfast will be useful? Below are some of its variations.
- Classic oatmeal. It takes very little time to cook it: you need to brew a portion of cereal with boiling water and in a couple of minutes the oatmeal is ready! You can also add fruit. It turns out tasty and nutritious.
- Whole grain bread with fruit, cottage cheese or low-fat fish.
- Cereal cereal with milk. Additionally, you can add a few nuts, dried apricots, raisins or fruits.
- Chicken breast (without skin) in pita bread. You can also put some hard cheese there.
- Omelet made from protein chicken eggs with vegetables.
What should be dinner
Breakfast is nutritious and healthy. During the day - mainly protein food, in small portions. The question remains: what to eat for dinner? The last meal should be taken seriously.
It is advisable that dinner time be at 18:00. Otherwise, the eaten food may not be absorbed and will be reflected in the figure in the form of fat deposits. It is worth giving preference to vegetables, cottage cheese and other dairy products. The following dishes are also ideal:
- light soups on water or chicken broth;
- vegetable salads;
- self-made yogurt with a minimum amount of sugar;
- baked fish with a vegetable side dish;
- 100-150 g lean meat cooked without adding fat.
Adopt the above recommendations and stick to them will not be difficult. For this, the body will thank you with excellent health and the desired parameters of the figure. And if you add more regular sports - the result will please you very soon.