Many of us, at the expense of our own health, have proven that exhausting express diets do not bring the desired result, and their effect is very short-lived. At the same time, fasting has an extremely negative effect on the state of our body, causing significant damage to it. It has long been known that for effective weight loss you need to eat. Dietary foods contribute to the acceleration of metabolic processes, ensure the normal functioning of the organs of the gastrointestinal tract, saturate the body with nutrients and vitamins and maintain water balance.
The main principles of proper nutrition
How can you eat so that this process brings the maximum benefit to the body? Proper nutrition is one of the fundamental principles of a healthy lifestyle. What and how we eat affects not only our weight, but our overall health as well. According to the needs pyramid of the founder of humanistic psychology, Abraham Maslow, its first rung is occupied by physiological needs, one of which is nutrition.
Food must supply the body's needs for energy, regulate the functioning of all its systems and processes, promote cell regeneration, thus ensuring the normal functioning of organs and tissues.
Let's look at the basics of proper nutrition, including those that promote weight loss:
- It must be varied and balanced. This approach to compiling the menu will not only allow you to saturate the body with all the necessary substances and elements, but it will also make the eating process enjoyable because you don't have to eat the same foods every day.
- Divide your personal diet into several meals: breakfast, lunch and dinner, complementing them with snacks.
- Eat only fresh foods. Even with proper storage, they lose their useful properties.
- The list of diet products for weight loss must necessarily contain fresh vegetables and fruits, which contain fiber that promotes metabolism and helps the digestive tract. And the vitamins and minerals present in them improve food absorption and boost immunity.
- The right mix of products. You need to know which foods cannot be combined as this can threaten to increase toxin and toxin formation.
- It is helpful to change the diet depending on the season. The winter menu should consist of foods that contain fats and proteins, the summer menu should be mostly vegetable.
- Consumption of the ideal number of calories per day. It is with their imbalance that most of the time we gain extra pounds.
Liquid's place in proper nutrition
The main element of proper nutrition is water. For normal saturation of body cells with moisture, it is necessary to consume at least 1. 5 liters of liquid per day. In this case, it is better to drink pure, purified water.
There is no consensus on whether tea, coffee and other beverages are included in the recommended rate. Someone believes that the need to consume only plain 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, that is, they only contribute to the removal of liquids, not to the accumulation. We still suggest that tea is also a liquid, but pure water is the main source to saturate the body. It is desirable 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 pure water, and during the day there is no reference to time, the main thing is to proceed with the necessary amount per day.
Diet products for weight loss
Protein rich foods
The main product of this group, which helps in weight correction, is fish. Contains omega-3 and 6, phosphorus, iodine, fluoride, vitamins A, B and E.
In terms of fat content, fish are divided into:
- Fatty varieties (amount of fat %). 100 g contains 110-200 kcal. This category includes sturgeon, mackerel, halibut, eel, etc.
- Average 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 (no more than %) have a calorie content of 75 to 100 kcal. This category includes cod, perch, pike, sea bream, etc.
If you are watching your figure, it is better to give preference to low-fat varieties suitable for dietary nutrition. 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 bain-marie or baked in the oven. It is important to remember that everything is good 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 harmful to health, as can their deficiency.
Also, turkey and chicken can be attributed to protein products. The protein content in them is higher than in pork, but there are much less calories and fat. Useful substances present in poultry meat stimulate the metabolism of fatty tissue and help to cleanse the liver. The high protein content in chicken and turkey is a good support for building muscle.
The list of the most dietetic foods for weight loss is legitimately supplemented by chicken eggs. They have a protein content that our body fully absorbs and 12 vitamins, including B, D, E. Despite the low calorie content (70 to 80 calories in a boiled egg), this product perfectly satisfies hunger.
Milk and dairy products
This group of dietary products is distinguished by the presence of calcium and phosphorus, which are important for the full functioning of the body. 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 low-fat dairy products. But this opinion can be considered erroneous, as milk fats contain linoleic acid, which promotes energy production and does not allow fats to accumulate in the body. Due to the amount of linoleic acid, "milk" is second only to vegetable oil. At the same time, milk and its derivatives have far fewer calories. Another important element whose presence 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 the leaching of calcium. 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 functioning of the intestines and stimulate metabolic processes. It satisfies thirst and hunger well, can be used as a safe and mild laxative, which is important when losing weight.
Not a single more or less complete table of diet products is complete without cottage cheese, which contains easily digestible calcium and protein and allows you to quickly and permanently rid yourself of hunger. This wonderful dish can be safely consumed even before bed. Cottage cheese is recommended for people who suffer from lactose intolerance, as it contains a small amount of this substance. The product is perfect for seasoning dishes, it is convenient to use it as a decoration for snacks and in the preparation of desserts, which can be enjoyed while losing weight.
Cheeses of soft varieties are useful and safe for the figure - Adyghe, feta, ricotta, mozzarella. They are low in calories and contain many vitamins.
cereals
Another favorite of people struggling with extra pounds is cereal. They have a small 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 flavor qualities, which, in the presence of dietary restrictions, allows you to diversify your menu. Recipes for diet products for weight loss include dishes cooked in water.
Let's get to know the types of cereals and their characteristics:
- Wheat.Cereals with fewer calories. Prevents fat deposition. Indicated for use in high cholesterol and problems with the digestive tract. It is helpful when taking antibiotics as it stimulates their excretion from the body. With the frequent use of dishes, which include wheat groats, the aging process of cells and tissues slows down, the condition of nails and hair improves, so it is important not only for weight loss.
- Barley.Barley is characterized by its high fiber content. Helps cleanse the body and accelerates lipid metabolism. Barley-based 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, after eating a dish, you will experience a feeling of hunger for a long time.
- Oat.Fiber, calcium, zinc, iron, phosphorus and amino acids - that's what this wonderful dietary product can be proud of. Oatmeal helps to improve the complexion and relieves many skin problems, having a beneficial effect on your condition. An added benefit for weight loss is a powerful cleansing effect.
nuts
Nuts have a very high calorie content. At the same time, they are perfect for snacking between full meals: they quickly satisfy hunger, take up little space, which allows you to take them with you to work or for a walk, they give a rejuvenating effect and activate metabolic processes. Therefore, you shouldn't give up a few nuts a day when losing weight.
In order not to harm the body and maintain a slim figure, you can eat in a day:
- 10-12 pieces of peanut;
- 50 g of pine nuts;
- 20-22 pieces of almonds;
- 2 nuts.
vegetables and greens
Rich in fiber, vitamins from different groups and trace elements. Vegetables that do not contain starch have a very low calorie content, which allows them to be consumed with health benefits and without fear of the figure.
To fully saturate the body with energy with the necessary elements, which is especially important when losing weight, you need to eat about 1-1. 5 kg of vegetables a day. They can be different products, they must be consumed without adding sauces. Olive oil, fat-free cream or apple cider vinegar are suitable as seasonings for vegetable dishes.
When losing weight, the best help:
Carrot
A supplier of potassium, beta-carotene, lecithin, vitamins A and C. Carrots increase blood hemoglobin, speed up metabolism and are helpful for vision problems.
Cucumber
Water is the main constituent of cucumbers. They practically contain no fat. Organic compounds, in large quantities included in its composition, are very beneficial to health. These vegetables help to remove cholesterol and improve gastric peristalsis. These vegetables are characterized by a significant content of elements as important for our health as iodine and potassium. For the greatest benefit, it's 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 complete cocktail of vitamins. Frequent consumption of this vegetable helps to 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 the burning of extra calories.
When losing weight, nutritionists advise taking 50 g of celery juice in the morning, afternoon and evening. You can add some apple, cabbage or carrot juice to the drink.
Tomato
An invaluable product that doctors recommend using as a preventive measure for oncological diseases to maintain the normal functioning of the heart and blood vessels. Tomatoes contain a special substance - lycopene, which has a beneficial effect on Organs digestive organs, activates the process of splitting fats and lowers cholesterol levels.
Cabbage
Contains tartaric acid. Its use blocks the formation of body fat, which contributes to weight loss. Regardless of the type of cabbage you prefer - white, broccoli or cauliflower - this diet product can be taken in any volume without fear. There are many recipes with vegetables, while all dishes based on it are low-calorie and healthy.
asparagus
This product contains vitamins, minerals, antioxidants and folic acid.
Asparagus will help get rid of problems such as:
- cellulitis;
- Obesity;
- excess liquid;
- The presence of toxins.
Pepper
Its use will help you lose a few pounds in just a week. This vegetable contains vitamins A, B, C, E and P, lycopene, anthocyanins. Bell peppers are a very satisfying product, so you can reduce portions of dishes prepared with them.
Radish
It is very useful due to the content of sodium, calcium, phosphorus, iron, magnesium and potassium, in addition to a whole complex of vitamins and minerals. Radish blocks the deposition of fats, normalizes the level of glucose and hemoglobin, improves digestion.
As weight loss products, vegetables can be eaten raw, cooked or baked. Grilled dishes are also healthy and tasty. Plus, fresh vegetables make wonderful juices.
berries and fruits
Rich in fiber and a solid set of trace elements and vitamins. Its use activates metabolism, stimulates the excretion of toxins, improves the functioning of all body systems. They contain very few calories, which is why they are so loved by everyone who monitors their appearance and health.
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 formation of normal intestinal microflora and accelerates metabolism.
A pineapple
It is popular for weight loss due to the presence in the composition 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 digestion process. Bromelain is most effective in dairy, vegetable, meat and fish products.
Grapefruit
It accelerates metabolic processes, in particular, it stimulates the removal of fat from the body. Effectively fights excess fluid in cells and tissues.
Features of dietary nutrition
If you're planning to start losing weight on a diet, check out these important guidelines:
- There is no need to count calories in food. Strange as it may seem, this indicator does not significantly affect the effectiveness 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 substituted, you just need to ensure that the indicators of the substitute match the indicator of the substituted ingredient.
- If there are contraindications and allergic reactions to any product, you need to exclude it from the diet.
- If you decide to lose weight, you will have to give up flour and fried foods.
- Do not substitute a useful product for a lower content of trace elements.
Dietary nutrition during weight loss does not necessarily require you to sacrifice yourself in the form of giving up pleasurable food. From products that promote weight loss, you can cook not only healthy dishes, but also very tasty and varied ones.