The importance of proper nutrition for weight loss cannot be overstated. You need to get used to healthy and wholesome food without torturing yourself with endless diets and hunger strikes. It is enough to know the principles of nutrition and understand what foods to eat and which ones are better to forget forever. The basics of weight loss with proper nutrition and how to prepare food will be discussed in this article.
Nutrition Guidelines for Weight Loss
The weight loss menu should be varied - then the body gets enough of the necessary nutrients, vitamins and trace elements. But it also has to be tasty because the constant stress of hunger and boredom because of the monotonous tasteless food doesn’t affect the psyche or the body either.
Before you add a menu, you need to understand the basics of healthy eating.
- Eat small and frequent
It is best to divide your entire daily diet into 5 meals and consume them at once. The last meal should be eaten 2-3 hours before bedtime. Such a system prevents the body from starving - which means it doesn’t overeat. Fractional nutrition for weight loss is irreplaceable.
- Give up a fast food
Ready-to-eat foods are extremely high in calories, with high levels of preservatives, artificial colors and flavors that give them an appetizing aroma and flavor, and a greasy or spicy sauce. Hundreds of portions are made in fast food restaurants with the same burnt oil that contains carcinogens. If you still have doubts, think about it - a regular set of burgers, a glass of cola and a sachet of potatoes means 1, 200 to 1, 400 calories, which is almost the daily norm, but such a dinner does not contain vitamins, healthy fiber. and there is almost no protein.Saturated fats and simple carbohydrates are plentiful.
- Chew food thoroughly
Experiments have shown that chewing food about 40 times can help you lose weight without changing your eating habits. Combined with a healthy diet, such a simple trick will bring truly amazing results. Chewed food is easier to digest. In this case, we eat much more slowly and the brain receives a sign of satiety in time, which eliminates the risk of overeating.
- Drink water
Water is the catalyst for every life process. Two liters of clean drinking water a day promotes metabolism, removes toxins in a timely manner and avoids fluid retention - that is, edema. The term "water" does not include tea, coffee, juices and other beverages: for example, black tea and coffee, on the contrary, dehydrate the body, and juices and beverages contain sugar. That’s not to say you don’t drink juice, it’s just that for the body, juice is more food than liquid.
What can you eat while losing weight?
It takes more energy to break down high-protein foods. These foods quickly relieve hunger and help maintain muscle mass.
Whey protein, beef, fish and chicken are high in protein. Consume 0. 7 grams of protein per kilogram of body weight if you want to burn fat and build muscle.
Table of acceptable protein dietary options for weight loss:
|Lean Meat||Beef and offal, broth. Rabbit, lean pork ham, skinless|
|Poultry||Turkey, chicken, offal, natural poultry ham|
|Fish||Low and medium fat - red mullet, halibut, mackerel, pollock, cod, tuna, hake.|
|Seafood||Squid, crab, shrimp, mussels and more|
Fermented dairy products
This food contains calcium, protein, vitamins A, D and the full line of group B. These elements provide the energy needed throughout the day and help increase muscle mass. Sour milk also helps to improve the functioning of the digestive system.
Order to drink 100 ml of fresh organic kefir at night, about an hour before bedtime.
Include dairy products in your menu, such as kefir, cottage cheese, natural yogurt without additives and sugars, low-fat cheese,yogurt.
Vegetables and fruits
Do you know that water helps you lose a few extra pounds? If you eat foods high in water, your digestion of glucose slows down and you feel good for a long time.
If you are hungry, eat raw vegetables. These are the best low calorie foods. A cup of raw vegetables or a green salad contains less sugar than 1 piece of fruit. This is not a complete list of such great products.
The best porridge for weight loss is oatmeal, buckwheat and barley. Oatmeal contains soluble fiber, which requires a lot of energy to break down. It burns a lot of calories and increases your metabolism. A bowl of oatmeal, fruit or almonds on top is a good way to start your day well.
Polyunsaturated fats and acids
Polyunsaturated fats have long been proven to promote weight loss. Such substances normalize blood sugar levels, lower cholesterol levels and speed up metabolism. In order to shed those extra pounds, you need to include foods rich in these essential fats in your diet.
Nuts are saturated with fatty acids. Therefore, before leaving the store, buy 100 or 200 grams.
Rich in fatty acids and exotic fruits - avocado. It can be consumed both in the morning and in the evening. This product contains an important element - the natural amino acid, L-carnitine. In addition, it speeds up metabolic processes, promotes fat burning and protects the cardiovascular system from dysfunction.
What should we not eat while losing weight?
It is quite common to hear from a woman that she is very malnourished, but something is hindering her successful weight loss. These women’s diets often include food - the enemies of weight loss.
Sugar is at the top of the list of enemies due to its rapid conversion to fat. By drinking sugar, you can say goodbye to your thin waist. Therefore, it is worth giving up drinks to which sugar is added.
Sugar Soft Drinks and Juice
Avoid consuming extra calories with fluids. Considering that such drinks contain an average of fifty calories per hundred milliliters, using a glass adds an average of one hundred and fifty kilocalories to your daily diet. You can eat a good salad instead.
High fat dairy products
It doesn't matter if you replace kefir with normal fat, one percent or completely fat-free.
In the same way, you need to replace skimmed milk with one that does not exceed one and a half percent by weight of fat. And the caloric content of cottage cheese, cheese and yogurt should be minimal at all.
Meat should be present in the diet as it is an irreplaceable source of protein. However, it is better to choose chicken breast instead of regular but very fatty pork instead of leg and lean beef. Only lean meat should be eaten.
Most women tend to drink tea with sweets. A waffle, cookie, candy, or dryer contains an average of three hundred and fifty to four hundred and fifty calories, which significantly disrupts the successful weight loss process.
Even if you eat a small amount of food but at the same time combine it with mayonnaise, ketchup and other high-calorie sauces, the fat and caloric content of such a food will increase several times.You should completely exclude sauces from your daily diet.
A hamburger can contain up to six hundred and fifty calories, which is more than half the diet of a girl who has decided to lose weight.
The benefits of nuts cannot be denied. However, they contain a lot of fat, and if consumed daily, it can slow down or stop the weight loss process.
One of the healthy but high-calorie foods is dried fruit, the use of which should be restricted during dieting.
Pancakes, dumplings, cakes, bread and other flour products contain huge amounts of simple carbohydrates that are converted into fat cells extremely quickly. All flour products should be excluded from the diet.
Calculating the Daily Calorie Content of Products You Consume
Daily caloric intake is the optimal daily caloric intake to maintain shape and health. So, if the food you eat is too high in calories, you are at a higher risk of gaining the extra pounds, but if you don’t have enough calories in your daily diet, you can damage your body.
There are many formulas for calculating your daily caloric intake. For example, according to these formulas, your weight in kilograms should be multiplied by 14 (for women) or 15 (for men) and then divided by 0. 453. The result will be the optimal number of calories to maintain this weight.
Another formula for calculating your daily caloric intake takes into account a person's weight, age, and height. If you want to know your daily caloric intake using this formula, you need to add your weight in kilograms, multiplied by a factor of 9, 6, your height in centimeters multiplied by a factor of 1, 8, and add the number 655, and thensubtracting his age in years, multiplying by chance 4, 7:
655 + 9, 6 * (weight in kg) + 1, 8 * (height in cm) - 4, 7 * (age in years).
This is the result of the daily caloric requirement at rest. If you need to calculate the daily caloric intake needed to maintain your existing weight at different loads, you will need to adjust the result slightly. For example, you need to multiply the result by a multiplier of 1. 38 if a person has fitness at least once a week or breakfast every day.
The result of the daily caloric intake calculation should be multiplied by a factor of 1. 55 if the number of sports activities is 3-5 times a week. If training is performed more frequently, 5-6 times a week, a coefficient of 1. 73 should be applied. If you need to lose weight from your existing weight, the results achieved in each case should be reduced by 20%.
Healthy Weight Loss Nutrition Menu
List the products. This should include:
- wholemeal bread;
- lean meats (beef, rabbit, chicken, turkey);
- seafood and lean fish;
- fermented dairy products with low fat content;
- fruits and vegetables;
- cereals and durum pasta;
- nuts, seeds and dried fruits (limited quantities).
Water in a proper diet
Fluid is constantly draining from the body. We lose more than half a liter of water a day with our breath. Through sweating and natural emptying, the total fluid loss is about two and a half liters.
Therefore, regardless of diet, nutritionists recommend that you consume one and a half liters of fluid a day (a certain amount from other sources - food, air, etc. ). However, it is better to use regular drinking water than tea, coffee, juice and any other beverage.
Water should be consumed according to the following rules:
- Increase your daily water intake to normal levels, gradually with half a glass a day.
- It is best to use filtered water, not boiled water. Mineral water and other carbonated drinks are not considered substitutes. Compotes and juices can also be replaced by eating fruit.
- Contrary to popular belief, strong tea and coffee contribute to dehydration. Proper nutrition means that they are completely rejected. It is better to drink green tea without sugar or weak herbal teas.
- Exploring the body’s need for water is simple: pay attention to the fluid that is naturally excreted. Proper nutrition ensures its transparency. Dark urine with a pungent odor indicates that you need to increase the amount of clear water in your diet.
- Room temperature water is best. Too cold or hot water can lead to stomach cramps and slow digestion.
It is a whole science to cook products that retain their beneficial properties and reveal interesting flavors.
The most classic way to prepare diet food is cooking. In order for food to stay healthy with this cooking method, it is important not to overcook the dish.
Cooking has been shown to reduce the caloric content of foods. An exception is starchy vegetables, which can be better fried in the diet (potatoes, corn).
Keep vegetables slightly crispy while cooking. If they are digested, they lose all useful components.
The most important thing is not to use additional fats during steaming. If you can’t do without it, use low-fat sour cream.
The ideal steaming process takes place at a low temperature, and it is also important that the heat is evenly distributed at the bottom of the pan (or other pan).
Again, the main rule is not to use additional fats, otherwise the food will become high in calories.
Remember that baked goods are never boring. The most important thing is to give the products a chance to tan. Remember that if you are roasting meat, for example, be sure to open the foil or sleeve 15 minutes before cooking. This gives the food a delicious crust.
It is allowed to eat fried food in the diet. The point is to cook without oil. In fact, the fact that oil increases the caloric content of certain products is dangerous to shape.
The best fried food on the grill. This is especially true for cooking meat or fish.
Conclusions, recommendations from nutritionists
Proper nutrition is the key to successful weight loss. Follow these simple tips, give up on unhealthy foods for weight loss, introduce more healthy foods into your diet, create your own weekly menu and stick to yourself - and the result won’t wait long!