Probably, in the modern world there is no person who would not hear that losing weight, it is necessary to eat correctly. For example, many can not answer what you need to have Breakfast to lose weight and not to harm the body. The problem is that the concept of "proper nutrition" has a very different content. Some say that meat is poison, others demonize potatoes, eggplant tomatoes, and others offer to lose weight at all with the help of chocolate bars. Who to believe? What you need to eat to lose weight?
1. Proper nutrition for weight loss: the value of vitamins
2. What and how to eat to lose weight: carbohydrates
3. What you need to eat to lose weight: proteins
4. What you can eat to lose weight: fats, fiber, vegetables and fruits
5. What vegetables and fruits do you need to eat to lose weight?
7. Eat right and lose weight, sample menu
8. Proper nutrition: what to refuse
There is only one truth "Should eat less than your body spends on daily activity, do not forget about the nutritional value of food." The latter, by the way, has nothing to do with the notorious calories. This is the chemical composition of food, the content of proteins, fats, carbohydrates, vitamins, minerals, dietary fibers.
Difficult? No, make yourself proper nutrition menu on every day, lose weight on their own easier simple. It will take a little time, discipline, perseverance. Ah and stories about weight loss when eating chocolate caramel can, if you want, at night to read.
PROPER NUTRITION FOR WEIGHT LOSS: THE IMPORTANCE OF VITAMINSHow to eat right to lose weight at home
First of all, even the healthiest, balanced food can not fully meet the needs of the human body. With limited caloric intake is not possible, so take care of the purchase high-quality complex of vitamins, minerals in the pharmacy. It would be better if you do not limit yourself to slimming vitamins, but simply choose the most "universal" complex.
Pick up the necessary vitamins
WHAT TO EAT TO LOSE WEIGHT: CARBOHYDRATES
The Second essential element is the carbohydrate component of your menu. Very often we choose those carbohydrates that are digested too quickly, do not saturate at all, that's why we're off the diet.
Remember, a woman weighing 70 kg needs two servings of "slow" carbohydrates per day. Choose to your taste from the list:
- buckwheat porridge;
- oatmeal from coarse flour;
- rice porridge from unpolished rice;
- rye or whole-grain pasta;
- a whole-wheat bread;
- oatmeal, rice, rye or buckwheat bread without adding yeast, sugar;
- baked potatoes;
- whole grain pita.
It is Necessary to eat "slow" carbohydrates during Breakfast, lunch, so as not to feel hungry in the evening.
WHAT TO EAT TO LOSE WEIGHT: PROTEINS
Healthy eating, necessarily, involves the use of proteins. If you work out in the gym, a little full protein is included in the snacks. Suitable sources of protein include:
- lean meats;
- egg whites;
- skim milk products, cheese up to 25% fat (limit to 40 g cheese).
WHAT CAN YOU EAT TO LOSE WEIGHT : FAT, FIBER, VEGETABLES AND FRUITS
Healthy fats are an important part of a balanced diet. Your rate is 2 tablespoons of any vegetable oil or 30 grams of nuts.
Do Not forget about the sources of fiber, dietary fiber. A proper slimming menu should contain at least 300-400 g of vegetables, 300 g of unsweetened fruits.
WHAT VEGETABLES AND FRUITS YOU NEED TO EAT TO LOSE WEIGHT ?
Vegetables definitely should only withdraw from the "canned" sweet corn, peas.
Fruits can be there is any, about sweet fruits like bananas, grapes, mango acts rule – their is worth there is "individually" until 14 hours.
If you are used to sweets, try to replace them with two teaspoons of honey, or 2-3 pieces of dates, dried apricots, marmalade."The most extreme" case – you can eat 10-20 g of dark chocolate.
Most important – Portia:
- a portion of cereal is the size of a fist;
- bread or loaves – 2 table pieces (30 g);
- meat or the fish should be the size of your palm;
- cottage cheese – 180 gr;
- kefir, milk – 1 Cup;
- yogurt without fillers – half a glass;
- vegetables, fruits – 2 of your fist.
EAT RIGHT AND LOSE WEIGHT, SAMPLE MENU:
Sample menu for a woman who wants to lose weight eating right, looks like this:
- Breakfast: oatmeal on water, 1 Apple, coffee and milk.
- Second Breakfast: a glass of kefir, 2 peaches.
- Lunch: 1 baked potato, a piece of fish, vegetable salad with 1 tablespoon of oil.
- Snack: grated carrots with olives.
- Dinner: boiled broccoli, chicken breast, stewed in orange juice.
The habit may seem – is the menu is quite limited, infringes on your "food interest". So every 7-10 days eat something that does not fit into the daily menu for weight loss, but pleases your taste.
If possible, try not to overeat, do without fasting days. If you think "unloading" necessary – choose healthy options for apples, cottage cheese, yogurt, vegetable soup, give up chocolate. caramel days.
The First signal about the need to stop "unloading activities" – overeating on next day. If you go to visit or restaurant, choose the most healthy options, remove visible fat. Last, if you can control yourself, a glass of dry wine you can, but those who drink up an appetite, it is better to abandon it.
PROPER NUTRITION: WHAT TO REJECT?
Our grandmothers said – whatever in her mouth climbed. Today, we choose products with great care,often fall for the bait of talented manufacturers advertisings. At one time, the main enemy of a slender figure considered any carbohydrate food, then began to curse any sources of fat, well, later in the field of view of supporters of "weight loss for health" were proteins.
There is a reasonably junk food:
- fatty popcorn – most serve as a source of harmful fats and abound in synthetic flavor enhancers;
- dry concentrates of soups, mashed potatoes, instant noodles;
- any long-term storage of baked goods (cakes, Swiss rolls, cream);
- smoked meat and fish of industrial production;
- fried pies, fish, any other fried food from catering establishments.
It's not worth is because most of these products are harmful to the digestive tract, the kidneys and liver.
All other products, even the bacon, bread with potatoes, it is possible, just don't make them the basis of their daily menu.
Especially for AzbukaDiet.ru – fitness coach Elena Selivanova.
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