Proper nutrition for weight loss

Rate your current diet to how it needs to be really. A healthy diet should contain:

  • vegetable proteins;
  • proteins of animal origin;
  • slow carbs;
  • quick but useful carbohydrates;
  • vegetable fats.
proper nutrition for weight loss

Based on all of the same proteins, fats and carbohydrates, but we need to understand, what products to choose, to Supplement the body with nutrients, not calories-just a shell.

Why do we constantly want to eat? Because we eat obscene products. Take, for example, a regular sandwich with sausage. Look at what you eat:

  • Bread, white refined flour with E-additives and sugar. The bread is a high glycemic index, sugar it even higher, nutrients – 0 (because the flour is refined). What we call bread, will score you the stomach gluten. You will feel a pleasant feeling of satiety, but the digestive system you will not say thank you, because the body is nothing but garbage is not received.
  • Sausage is solid chemistry of E-additives, stabilizers, sugar, and MSG. Even if you eat meat, its intended benefits and will be nothing compared to the damage that causes the body's chemistry. The pleasant sensation only in. But for all of the stomach turns into a heavy and useless work. With the same success you could eat a few plastic bags.
  • Coffee in small amounts is beneficial, but only if it is freshly brewed beverage. If it's your first caffeine fix of the nine per day, the cardiovascular system will work for wear. But if you drink coffee on an empty stomach, gastritis is a future diagnosis.

Thus, at Breakfast we got a sharp jump in sugar, excessive doping coffee for the heart and white wheat gluten. But we haven't had lunch yet! Try to eat useful? Don't worry it's easier than it seems.

Proteins

The best proteins are proteins of plant origin. These include:

  • bean;
  • seeds;
  • nuts.

When you eat a serving of peas, you saturate the body with vegetable protein. When you add in wholesome cakes of sunflower seeds or flax you add to the rough fibre protein. Finally, any useful delicacy combined with nuts fill you up good protein.

If you have no shortage of vegetable protein, animal protein is not necessary in the quantities in which we decided to eat it. However, the deletion of such a protein is not necessary. A serving of fish, chicken or lean beef and various dairy products well variety to your diet. Most importantly, how prepared. But we will describe below.

Carbohydrates

Our main enemies and at the same time our main friends. Without carbohydrates the body does not get energy. Experts say that the average diet the average person should be 65% carbohydrates, but if we lose weight, this number should be reduced to 45%.

Carbohydrates are fast and slow. First put the sugar in blood and do it quickly. If you eat fast food, you should notice how quickly you want to eat again. This is due to spikes in blood sugar.

Slow put the sugar slowly, giving a prolonged feeling of fullness. Here they are we need. Slow carbs are foods with a low glycemic index, with fiber and definitely natural:

  • bakery products from raw flour;
  • unprocessed cereals;
  • fruits;
  • dried fruits;
  • vegetables.
recipes for weight loss

In dried fruits and fruits high glycemic index, for example, bananas, watermelons and cantaloupes. But given their naturalness, they are allowed from time to time in small amounts in the morning because in the morning the metabolism faster than in the evening. Is the basics of nutrition.

Fats

As for fats, they should not be afraid. Until recently, nutritionists thought that fat responsible for excess weight, but they are more to blame in cholesterol, and that it is only animal fat (margarine, butter). From vegetable oil woes will not try to eat a few spoonfuls of vegetable oil – this is impossible and tasteless, but a teaspoon of the filling in lettuce – different story.

Don't be afraid of fatty foods. Hard dieting can be and need to sit on yogurt 0%, but we eat correctly, not only next week, and a lifetime, so choose different products. Today, cheese with fat content of 1%, tomorrow – 15%. Fats make it easier to absorb other nutrients, the proteins. Completely fat-free so can't.

As you can see, the list is quite impressive. Us so much, no limits. From the menu only appears overtly harmful products and it remains the most delicious and nutritious. But there is another point that we need to discuss.

Methods of preparation

Best:

  • cooking;
  • to extinguish;
  • bake.

Fry, but the use of large quantities of oil has a negative impact on the product. At high temperatures their structure changes, releasing carcinogens. If the meat is baked in foil or steam, as a dressing you can use lemon juice with seasonings and no butter.

Cooking is only good in cases when you need to cook the protein dish. As for the carbs, then it is better to try not to treat or to do so with minimal effort.

  • cereal is better steamed than boiled, as appropriate;
  • vegetables eaten raw or lightly cooked if necessary;
  • fruit eat only fresh.

In the processing of foods with carbohydrate in them is damaged fiber. No scientific studies not need, to eat fresh cabbage leaf and try to do the same with cabbage. In the second case, there is no fiber, no vitamins.

In the winter without question – a little stewed and baked vegetables will be most welcome. In the warmer seasons eat all fresh.

Fractional power

Already quite commonplace truth about what meals should be small portions, but often. This is good advice, and it should adhere to. The stomach is not stretched, you are always satisfied and the body gets the required.

Make 5 – 6 food intakes in day with intervals in 3 – 3.5 hours, no longer need. As a full-fledged meal will come down and snack. The main thing that he was.

If for some reason you failed to eat, it's not scary. But only if it is an exception and not a trend. Exemptions are allowed for Breakfast. This is such an important meal that without it anywhere.

Drinking regime

You will begin to lose weight if you drink a lot. A lot isn't filled with water. 2 – 3 years generally sufficient.

soup

Water starts the metabolic processes to cope with toxins, nourishes tissues. If there are lack of fluids, all these processes slow down.

To water apply directly to clean fresh water, natural fruit juices, fruits, vegetables, fresh green and herbal tea. Coffee, tea, alcoholic beverages, juices from packages of water take more than you give and do not count as water.

That is, if you drink 2 liters of water a day + fresh fruits, replenish the body with the right amount of liquid.

So, our daily diet should be:

  1. consist of proteins, complex carbohydrates, vegetable fat;
  2. to be correctly steamed or in the oven;
  3. split up into 4 – 6 meals;
  4. to be accompanied by drinking water treatment.

Healthy Breakfast for weight loss

With the base we figured out but still need to separately tell about a healthy Breakfast. Remember that it is very important? And all because:

  • you accelerate metabolism;
  • normalize blood sugar, preventing it from racing;
  • do not overeat at night;
  • receive the greatest portion of vitamins and minerals.

To Breakfast for you was really useful, follow the simple rules.

  1. A glass of water before a meal. To start the process of digestion in the morning is difficult. Surely you know this. But the process was easier enough to drink a glass of water on an empty stomach. Do not add anything, just drink water at room temperature. It is good for the stomach.
  2. Fruits before eating. Fresh fruit can be eaten after heavy meals, for example, after a boiled eggs or meat. Fruit need some 15 minutes to digest, and meat – about 2 hours. Enrolling in stomach after meat, the fruit will start to ferment. Hence constipation and indigestion. Make it a habit to eat one fresh fruit before the main meal. For example, one Apple or banana. So you give the body the easy to Wake up, gain vitamins and feel energized.
  3. Proteins + complex carbs. The main meal should consist of proteins and complex carbohydrates. For example, an egg white omelet with vegetable salad.
  4. Drink 30 minutes after a meal. When you eat a serving, wait half an hour before drinking a hot beverage, be it coffee or tea. This is necessary in order not to disrupt digestion and not to dilute the gastric juice.
  5. Breakfast 30 minutes after waking up. Wake up, drink water immediately and then you can wait for half an hour max before eating. It is better not to wait to eat. But you never know what we doing in the morning – just not enough time. So remember: 30 minutes is all you can afford, then it is necessary to have your healthy Breakfast.

Recipes

From theory to practice. There are great recipes for nutritious and healthy meals that you will need.

One piece of advice – don't try to cook new dishes. Move gradually, one dish per day, and recipes with photos will help you with this. Still, the transition, even on proper nutrition is difficult for the body and mind thing.

Pumpkin soup (easy)

Ingredients:

  • 2 kg of fresh pumpkin;
  • 3 heads young garlic;
  • 1 onion;
  • half of a fennel;
  • 2 stalks of celery;
  • 1 tomato.

Prepare:

  1. Fennel, celery and onions cut into medium cubes.
  2. Garlic finely chop.
  3. Saute the garlic, gradually adding to it pieces of celery, onion and fennel.
  4. The pumpkin needs to be cleaned and cut into medium pieces.
  5. Tomato cut into cubes.
  6. Add sliced tomatoes and pumpkin to roast.
  7. Keep the vegetables on medium heat. Wait until the pumpkin softens.
  8. Send all the ingredients in a blender and turn the soup into a puree.

Baked in foil fish

fish recipe

Ingredients:

  • fillet of any fish (pieces);
  • any vegetables (e.g. carrot, cabbage, zucchini);
  • bulb;
  • vegetable oil;
  • natural spices.

Prepare:

  1. Fillet wash, dry. Cut into portions, if needed.
  2. Put the foil, grease it with vegetable oil.
  3. Slice the onion into rings and place a few rings on the foil.
  4. On top rings, place a portion of fish.
  5. Add bits of vegetables that you've selected. They can be baked, but it will have to Tinker.
  6. Add salt and season with spices.
  7. Bake the fish for 20 to 30 minutes.
  8. Serve in the expanded foil.
25.03.2019