The problem of excess weight is quite common for both women and men. Almost every third person is trying to lose weight. However, getting rid of extra pounds is not a solution. The main task is to not damage health on the way to your ideal body.
The main rule of losing weight
In order for the body to adjust to the process of burning subcutaneous fat deposits, it is necessary to create conditions for calorie deficit. This means that the amount of calories consumed should not exceed the amount consumed by the body during its activity. Without receiving energy from outside, he will begin to "seek" it inside. And in this case, the internal stores of fat will begin to be consumed as a "fuel", providing a person with a normal life. Accordingly, weight reduction 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 foods. Do not be frightened of carbohydrates and completely give up fat, with a clever approach they will not spoil the figure. The right food for weight loss is the key to health.
A universal solution is for a couple of meals!
With many additional calories, food is enriched during its heat treatment. Those who want to lose weight, you should give up fried foods, especially when using sunflower oil, margarine and other vegetable or animal fats.
The way out of this situation is cooking in a double boiler or multivark. It has long been known that the most useful is the food for a couple. 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 trace elements;
- Most products retain their natural taste qualities;
- Prevents the accumulation of cholesterol and the deposition of slags;
- Quickly prepared.
The tremendous benefit of plain water
Not only food for weight loss matters, maintain a constant water balance is also extremely necessary. Water before eating for weight loss is one of the simplest and affordable options. It is enough to drink 1 or 2 glasses each time for half an hour before a meal. For the whole day should be about 2-3 liters of water. Having such a useful habit, you can lose up to 5 kg per month.
Quite often people take thirst for hunger. Therefore, before you eat, you should drink a couple glasses of water. Perhaps in 15-20 minutes a false hunger will leave you.
There is also a version that water rinses the previously formed gastric juice, thus contributing to the formation of a new one. As a result, later food will be more effectively digested.
Know your portion
It is important to note that food for weight loss will not bring the expected results, if you eat even the most low-calorie food, but in huge quantities. Certainly, a portion of food for weight loss should contain fewer calories and be a little smaller in volume than the one you could eat.
To correctly calculate your portion, you need to consider a number of factors:
- Human age;
- Anthropometric data (height and weight);
- Gender identity;
Of course, the ideal option would be to regularly weigh each dish or a single product. But this is tiring enough, and for sure, no one will want to do it. Therefore, the following recommendations will help "by eye" to determine the approximate amount of a product that corresponds to one serving.
- Dishes from vegetables: the volume of 2 fists.
- Fruits - 1 fist.
- The portion of meat is visually equal to the palm.
- Cereal and flour products with a volume of 1 fist.
- A serving piece of bread is a box for a CD.
- Nuts - golf ball
You can lose weight deliciously!
Absolutely everyone wants that food for weight loss was not only useful for the figure, but also delicious. The process of losing weight should not be torture, you do not have to force yourself to eat foods that you do not like. By doing this you will provide yourself with a bad mood, and the risk of falling off and trying something harmful for the figure will increase many times, for which you will then very much abuse yourself.
Delicious food for weight loss is a reality. For example, fish salmon family 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 with weight loss. There are a lot of 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 can not live without sweets, there is an excellent alternative. Zephyr, marmalade and fruit jelly - that's delicious and will not affect the figure. Of course, you should remember about small portions in this case!
The basis of the diet - protein food
Everyone knows that the nutritional value of any product is made up of proteins, fats and carbohydrates. To build muscle mass, 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 can be:
- Low-fat chicken meat;
- Fish and seafood;
- Veal and other low-fat meat;
- Low-fat hard cheese and soy tofu;
- cottage cheese;
- Egg white, etc.
Also there are various protein cocktails with fruit fillers. They are available on a free sale and are convenient in that they make it possible to get a portion of proteins without spending any time preparing any dishes.
Hunger and other errors that do not solve the problem
It should be borne in mind that not only the food itself is important. To lose weight, you also need to follow a certain schedule. The optimal number of meals is 5 times a day. Portions should be small. This will help to speed up your metabolism. Each meal should consist mainly of protein dishes.
A common mistake people make is a complete rejection of products containing carbohydrates and fats. This should not be done, since they are usually dominated by vitamins and macronutrients, which are necessary for the normal life of a person. Another problem that can be encountered in this case is the lack of strength for labor activity, because energy is provided by our body just carbohydrates.
A typical mistake people make in pursuit of the ideal body is starvation. Do not stress your body, it is enough to reduce the amount of food consumed. But within reasonable limits! Undereating, we get a whole bunch of problems:
- Inhibition of metabolism;
- Risk of gaining extra pounds after cessation of fasting;
- Deterioration of the digestive system;
- Lack of vitamins - deterioration of the condition of hair, nails, etc.;
- Difficulties with mental activity.
Damage to bulimia
One of the most unusual ways to fight overweight is vomiting. Such a process as vomiting after eating for weight loss causes numerous controversies. It can subsequently lead to disruption of the normal functioning of the digestive system and to a severe disease like bulimia, which can be extremely difficult to cure.
The body becomes accustomed to regular vomiting after each meal, then a conditioned reflex arises and vomiting appears not at the will of the person, but reflexively. And this can lead to exhaustion and even death.
The Meaning of Breakfast
To all those who want to lose weight safely and fix the result for many years, one should adhere to 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 benefit of a proper breakfast:
- It promotes the acceleration of metabolism;
- Products eaten in the morning do not form unwanted deposits, because they are completely digested and absorbed by the body during the day;
- For a day you already eat less calories;
- The concentration of leptin, a hormone that suppresses appetite, increases in the blood;
- Improves brain activity.
Examples of healthy breakfast
However, breakfast should be right! Using sweets and bakery products, which are simple carbohydrates, you should not count on the benefits to the body.
What kind of breakfast will be useful? Here are some of its variations.
- Classical oatmeal porridge. It takes very little time to prepare it: you need to brew flakes with boiling water and after a couple of minutes the oatmeal is ready! You can also add fruit. It turns out delicious and nutritious.
- Breads from whole grains with fruits, cottage cheese or low-fat fish.
- Cereal flakes with milk. In addition, you can add a little nuts, dried apricots, raisins or fruit.
- Chicken breast (without peel) in pita bread. You can also put some hard cheese there.
- Omelette, made from egg white 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 desirable that dinner time was at 18:00. Otherwise, eaten food may not be absorbed and will affect the figure in the form of fat deposits. It is worth giving preference to vegetables, cottage cheese and other sour-milk products. Also the following dishes are ideal:
- Light soups on water or chicken broth;
- Vegetable salads;
- Self-cooked yogurt with the addition of a minimum amount of sugar;
- Baked fish with vegetable garnish;
- 100-150 grams of lean meat, cooked without the addition of fats.
To learn the above recommendations and adhere to them will not be very difficult. For this the organism will thank you with excellent state of health and desirable parameters of the figure. And if you add more regular sports activities - the result will please you very soon.