Many of us, at the cost of our own health, have proven that exhausting express diets do not bring the desired result, and the effect is very short. At the same time, fasting has an extremely negative effect on the condition of our body, causing significant damage to it. It has long been known that it is necessary to eat to lose weight effectively. Dietary food contributes to the acceleration of metabolic processes, ensures the normal functioning of the organs of the gastrointestinal tract, saturates the body with nutrients and vitamins and maintains water balance.
The main principles of proper nutrition
How can you eat to bring maximum benefit to your body? Proper nutrition is one of the fundamental principles of a healthy lifestyle. What and how we eat affects not only our weight, but also our overall health. According to the pyramid of needs of the founder of humanistic psychology Abraham Maslow, its first step is physiological needs, one of which is nutrition.
Food should meet the needs of the organism for the necessary energy, to regulate the work of all its systems and processes, accelerate the regeneration of cells, which ensures the normal functioning of organs and tissues.
Let's look at the basic principles of proper nutrition, including those that promote weight loss:
- It should be diverse and balanced. This approach to compiling a menu will not only allow you to saturate the body with all the necessary substances and elements, but will also make the feeding process enjoyable, because you do not have to eat the same food every day.
- Divide your personal diet into several meals: breakfast, lunch and dinner, supplementing them with snacks.
- Eat only fresh food. Even with proper storage, they lose their useful properties.
- The list of diet products for weight loss must include fresh vegetables and fruits, which contain fiber that speeds up metabolism and helps the digestive tract. And the vitamins and minerals present in them improve the absorption of food and increase immunity.
- The right combination of products. You need to know which foods should not be combined, as this can jeopardize the increased production of toxins and toxins.
- It is useful to change the diet depending on the season. The winter menu should consist of foods that contain fat and protein, and the summer menu should be mostly vegetable.
- Consumption of the optimal number of calories per day. It is with their imbalance that we usually gain extra pounds.
The place of fluids in a proper diet
The main element of a proper diet is water. For normal saturation of body cells with moisture, it is necessary to ingest at least 1. 5 liters of fluid per day. In this case, it is best to drink plain purified water.
There is no consensus on whether tea, coffee and other beverages are included in the recommended price. Some believe that the need to consume only pure water is a marketing ploy to increase sales of its bottled version. Opponents of this opinion refer to the fact that both tea and coffee are diuretic drinks, ie they only contribute to the removal of fluids, and not to accumulation. We still suggest taking it for granted that tea is also a liquid, but plain water is the main source for saturating the body. It is advisable to exclude coffee from the diet - this product is not included in the list of products that are good for health.
On an empty stomach, you should drink 200 ml of clean water, and during the day there are no references in time, the main thing is to start with the required amount per day.
Dietary products for weight loss
Foods rich in protein
The main product of this group, which helps in weight correction, is fish. It contains omega-3 and 6, phosphorus, iodine, fluorine, vitamins A, B and E.
In terms of fat content, fish are divided into:
- Fat varieties (fat content of%). 100 g contains 110-200 kcal. This category includes sturgeon, mackerel, sea fish, eels, etc.
- Medium fat content (from 4% to 8%). Calorie content - 100-145 kcal per 100 g. Representatives of this category - sea bass, carp, pink salmon, trout, etc.
- Low-fat varieties (not more than%) have a caloric content of 75-100 kcal. This category includes cod, perch, pike, bream, etc.
If you pay attention to your figure, it is better to give preference to varieties with low fat content suitable for a diet. In this case, it is necessary to exclude smoked and fried fish from the diet. This product is best cooked on the grill, in a steam boiler or in the oven. It is important to remember that everything is well in moderation: it is not recommended to eat fish more than four times a week. Excessive amounts of trace elements and vitamins can also be detrimental to health as well as their deficiency.
In addition, turkey and chicken can be attributed to protein products. The protein content in them is higher than in pork, but it has much less calories and fat. The beneficial substances found in poultry meat stimulate adipose tissue metabolism and help cleanse the liver. The high protein content in chicken and turkey is a good support for building muscle.
The list of the most dietary foods for weight loss is rightly supplemented by chicken eggs. They are characterized by the content of protein that our body fully absorbs, and 12 vitamins, including B, D, E. Despite the low calorie content (70 to 80 calories in one boiled egg), this product perfectly satisfies hunger.
Milk and dairy products
This group of dietary products is characterized by the presence of calcium and phosphorus, which are important for the full functioning of the organism. Dairy products also contain a sufficient amount of protein. Regular consumption of milk-based products helps activate the metabolic process.
There is an opinion that when losing weight it is necessary to eat only sour milk and dairy products with low fat content. But this opinion can be considered wrong, given that milk fats contain linoleic acid, which stimulates energy production and does not allow fats to accumulate in the body. By the amount of linoleic acid, "milk" is second only to vegetable oil. At the same time, milk and its derivatives have much fewer calories. Another important element, the presence of which makes this product useful, is calcium.
It is worth remembering that an excess of linoleic acid can still cause weight gain, and an excessive amount of protein in the body contributes to calcium leaching. Therefore, you should not abuse products with a high content of these components.
The most popular dairy product for weight loss is kefir. This diet drink contains microorganisms that positively affect the work of the intestines and stimulate metabolic processes. It quenches thirst and hunger well, it can be used as a safe and mild laxative, which is important when losing weight.
No more or less complete table of diet products is complete without fresh cheese, which contains easily digestible calcium and protein and allows you to get rid of hunger quickly and permanently. You can safely consume this wonderful dish before going to bed. Fresh cheese is suitable for people suffering from lactose intolerance, because it contains a small amount of this substance. The product is perfect for decorating dishes, it is suitable for use as a decoration for snacks and in the preparation of desserts that you can enjoy while losing weight.
Soft cheeses are useful and safe for the figure - Adyghe, feta, ricotta, mozzarella. They are low in calories and high in vitamins.
cereals
Another favorite of people who struggle with excess weight are cereals. They have a low number of calories, high nutritional value, and due to their significant fiber content, they perfectly remove toxins. Each type of cereal has a special composition and different qualities of taste, which, in the presence of dietary restrictions, allows you to diversify your menu. Recipes for diet products for weight loss include dishes that are cooked in water.
Let's get acquainted with the types of cereals and their characteristics:
- Wheat.Least calorie cereals. Prevents fat deposition. Indicated for use in high cholesterol and digestive problems. It is useful when taking antibiotics, because it stimulates their excretion from the body. Frequent use of dishes, which include wheat groats, slows down the aging process of cells and tissues, improves the condition of nails and hair, so it is important not only for weight loss.
- Barley.Barley is characterized by a high fiber content. It helps cleanse the body and speeds up lipid metabolism. Pearl barley dishes do not cause allergies.
- Buckwheat.Another popular product that is part of many diets. Buckwheat contains iron and a small amount of fat. It is digested for a long time, thanks to which you will feel hungry for a long time after eating a dish from it.
- Oatmeal.Fiber, calcium, zinc, iron, phosphorus and amino acids - that's what this wonderful diet product can be proud of. Oatmeal improves the complexion and alleviates many skin problems, has a beneficial effect on its condition. An additional plus for weight loss is the strong cleansing effect.
walnuts
Nuts have a fairly high calorie content. At the same time, they are perfect for snacking between full meals: they quickly quench hunger, take up little space, which allows you to take them with you to work or for a walk, give a rejuvenating effect and activate metabolic processes. Therefore, when losing weight, you should not give up a few nuts a day.
In order not to harm the body and keep a slim figure, you can eat in one day:
- 10-12 pieces of peanuts;
- 50 g pine nuts;
- 20-22 pieces of almonds;
- 2 nuts.
Vegetables and greens
Rich in fiber, vitamins of different groups and trace elements. Starch-free vegetables have a very low calorie content, which allows them to be consumed with health benefits and without fear for the figure.
To fully saturate the body with energy necessary elements, which is especially important when losing weight, you need to eat about 1-1, 5 kg of vegetables per day. These can be different products, they must be consumed without adding sauce. Olive oil, fat-free sour cream or apple cider vinegar are suitable as toppings for vegetable dishes.
The best help for weight loss:
Carrots
Supplier of potassium, beta-carotene, lecithin, vitamins A and C. Carrots increase hemoglobin in the blood, speed up metabolism and are useful in vision problems.
Cucumber
Water is the main ingredient in cucumbers. They contain virtually no fat. Organic compounds, in large quantities included in their composition, are very useful for health. These vegetables help remove cholesterol and improve gastric peristalsis. These vegetables are characterized by a significant content of such important elements for our health as iodine and potassium. For the greatest benefit, it is best not to limit yourself to this wonderful low-calorie product during the summer season.
Celery
It contains essential oils, as well as zinc, potassium, iron, phosphorus, calcium, magnesium and a whole vitamin cocktail. Frequent consumption of this vegetable helps cleanse the body, renew cells, remove excess moisture, saturate with energy and stimulate the functions of the gastrointestinal tract. A particularly pleasant effect of taking this product is burning extra calories.
When losing weight, nutritionists advise taking 50 g of celery juice in the morning, afternoon and evening. You can add a little apple, cabbage or carrot juice to the drink.
Tomato
An invaluable product that doctors recommend to use as a preventive measure for oncological diseases to maintain the normal functioning of the heart and blood vessels. Tomato contains a special substance - lycopene, which has a beneficial effect on the digestive organs, activates the process of breaking down fats and lowers cholesterol.
Cabbage
Contains tartaric acid. Its use blocks the production of body fat, which contributes to weight loss. No matter what type of cabbage you prefer - white, broccoli or cauliflower - you can safely take this diet product in any quantity. There are many recipes that use vegetables, and all dishes based on it are low in calories and healthy.
Asparagus
This product contains vitamins, minerals, antioxidants and folic acid.
Asparagus will help you solve problems such as:
- cellulite;
- obesity;
- excess fluid;
- Presence of toxins.
Paprika
Using it will help you lose a few pounds in just one week. These vegetables contain vitamins A, B, C, E and P, lycopene, anthocyanins. Sweet peppers are a very satisfying product, so you can reduce the portions of dishes prepared with them.
Radish
It is very useful due to the content of sodium, calcium, phosphorus, iron, magnesium and potassium, as well as the whole complex of vitamins and minerals. Radish blocks fat deposition, normalizes glucose and hemoglobin levels, improves digestion.
As weight loss products, vegetables can be eaten raw, cooked or baked. Grilled dishes are also healthy and delicious. In addition, fresh vegetables give wonderful juices.
Berries and fruits
Rich in fiber and a solid set of trace elements and vitamins. Their use activates metabolism, stimulates the excretion of toxins, improves the work of all body systems. They contain very few calories, which is why everyone who monitors their appearance and health loves them so much.
Let's see how the most popular representatives of this group of diet products are useful.
Apples
Rich in pectin, folic acid, vitamin C. Contributes to the creation of normal intestinal microflora and speeds up metabolism.
Pineapple
It is popular for weight loss due to the presence of a special enzyme - bromelain. Despite the fact that, contrary to the opinion of many, this substance does not promote the breakdown of fats, it helps to lose weight by actively participating in the digestive process. Bromelain is most effective in products based on milk, legumes, meat and fish.
grapefruit
It speeds up metabolic processes, especially stimulates the removal of fat from the body. Effectively fights excess fluid in cells and tissues.
Characteristics of dietary nutrition
If you are planning to start losing weight with a diet, take a look at these important guidelines:
- No need to count calories in food. Strange as it may seem, this indicator does not significantly affect the efficiency of the diet (only if we are not talking about sports nutrition). It is much more important to pay attention to the glycemic index.
- The products in any diet you choose can be completely replaced, you just need to make sure that the replacement indicators are equal to the indicator of the replaced ingredient.
- If there are contraindications and allergic reactions to any product, you must exclude it from the diet.
- If you decide to lose weight, you will have to give up flour and fried foods.
- Do not replace a useful product with a poorer content of trace elements.
Diet during weight loss does not necessarily require you to sacrifice in the form of giving up food for pleasure. From products that promote weight loss, you can cook not only healthy, but also very tasty and varied dishes.