Many of us, at the cost of our own health, have proven that grueling express diets do not bring the desired results and their effects are 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 eating is necessary for effective weight loss. Dietary food helps to speed up metabolic processes, ensures the normal functioning of the organs of the gastrointestinal tract, saturates the body with nutrients and vitamins, and maintains water balance.
Basic principles of proper nutrition
How can you eat so that this process will bring maximum benefits to the body? Proper nutrition is one of the fundamental principles of a healthy lifestyle. What and how we eat affects not only weight but also overall health. According to Abraham Maslow, the founder of the humanities psychology, the pyramid of needs, his first step is to meet physiological needs, one of which is nutrition.
Food should meet the needs of the body with the necessary energy, regulate the work of all its systems and processes, promote cell regeneration, thus ensuring the normal functioning of organs and tissues.
Let's look at the basic principles of proper nutrition, including what helps you lose weight:
- It needs to be varied and balanced. This approach to managing the menu will not only allow you to saturate the body with all the necessary substances and elements, but also make the eating process enjoyable, because you do not have to eat the same food every day.
- Divide your personal diet into several dishes: breakfast, lunch and dinner, fill them with snacks.
- Eat only fresh food. Even with proper storage, they lose their useful properties.
- The list of dietary products for weight loss should definitely include fresh vegetables and fruits that contain fiber that promotes metabolism and aids the digestive tract. And the vitamins and minerals they contain improve food absorption and boost immunity.
- The right combination of products. You need to know which food combination can not be, as this can pose a risk of toxins and toxins.
- It is helpful to change your diet according to the season. The winter menu should consist of foods containing fats and proteins, the summer menu should be mostly vegetarian.
- Consume the optimal number of calories per day. It is due to their imbalance that we most often gain extra kilograms.
The place of fluid 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 fluid per day. In this case, it is better to drink plain purified water.
There is no consensus on whether tea, coffee and other beverages are included in the recommended tariff. Someone thinks that just the need to consume clean water is a marketing ploy to increase sales of its bottled version. Opponents of this view point out that both tea and coffee are diuretics, i. e. they simply promote fluid removal rather than accumulation. We still suggest that tea is also a liquid, but ordinary water is the main source of satiety in the body. It is advisable to exclude coffee from the diet - this product is not included in the list of products useful for health.
You should drink 200 ml of clean water on an empty stomach, there is no indication of time during the day, the main thing is to follow the required amount during the day.
Dietary products for weight loss
Protein-rich foods
The main product of this group that helps in weight correction is fish. Contains omega-3 and 6, phosphorus, iodine, fluoride, vitamins A, B and E.
Fish is divided according to fat content:
- Fatty varieties (percentage of fat). 100 g contains 110-200 kcal. This category includes sturgeon, mackerel, halibut, eel, etc. Sh.
- Average fat content (4% to 8%). Caloric content - 100-145 kcal per 100 g Representatives of this category - bass, carp, pink salmon, trout, etc.
- Lean varieties (not more than%) have a caloric content of 75-100 kcal. This category includes cod fish, perch, pike, bream, etc. Sh.
If you are observing your figure, it is better to give preference to low-fat varieties suitable for dietary nutrition. In this case it is necessary to exclude from the diet smoked and fried fish. This product is best cooked on the grill, in a double boiler or 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 detrimental to health as well as their deficiency.
In addition, turkey and chicken can be attributed to protein products. They have a higher protein content than pork, but much fewer calories and fats. The beneficial substances contained in poultry meat stimulate the metabolism of adipose tissue and help cleanse the liver. The high protein content of chicken and turkey is a good support for building muscle.
Chicken eggs are rightly added to the list of the most dietary foods for weight loss. They are proud of the protein content that our body fully absorbs and with 12 vitamins, including B, D, E. Despite the low caloric content (from 70 to 80 calories in one 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 dairy products helps to activate the metabolic process.
There is an opinion that for weight loss you need to eat only sour and low-fat dairy products. But this assumption can be misunderstood, given that milk fats contain linoleic acid, which promotes energy production and does not allow fats to accumulate in the body. In terms of the amount of linoleic acid, "milk" is in second place after vegetable oil. At the same time, milk and its derivatives have much fewer calories. Another important element that makes this product beneficial is calcium.
It should be remembered that an excess amount of linoleic acid can still lead to weight gain, while an excess amount of protein in the body helps to flush out calcium. Therefore, you should not abuse products with 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, can be used as a safe and mild laxative, which is important for weight loss.
No more or less complete table of diet products is perfect without cottage cheese, which contains easily digestible calcium and protein and allows you to get rid of hunger quickly and forever. This wonderful dish can be safely eaten at bedtime. Cottage cheese is suitable for people with lactose intolerance because it contains a small amount of this substance. The product is perfect for preparing dishes, it is convenient to use it for food decoration and for preparing desserts, which you can enjoy while losing weight.
Soft varieties of cheese 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 grains. They have a small number of calories, high nutritional value and due to their significant fiber content perfectly remove toxins. Each type of cereal has a special composition and different taste properties, which, in the presence of dietary restrictions, allow you to diversify your menu. Recipes for diet products for weight loss include dishes cooked on water.
Let's get acquainted with the types of grains and their characteristics:
- Wheat.The lowest calorie cereal. Prevents the accumulation of fat. Indicated for use in high cholesterol and digestive tract problems. It is useful when taking antibiotics because it stimulates their expulsion from the body. Frequent use of dishes that include wheat bran will slow down the aging process of cells and tissues, improve 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. Dishes based on pearl barley do not cause allergies.
- Buckwheat.Another popular product that is part of many diets. Buckwheat contains iron and a small amount of fat. It slows down for a long time, thanks to which you experience a feeling of hunger for a long time after eating a dish from it.
- Oatmeal.Fiber, calcium, zinc, iron, phosphorus and amino acids - this is what makes this a wonderful dietary product. Oatmeal helps to improve facial skin and solves many skin problems, which has a positive effect on its condition. An added plus of weight loss is the strong cleansing effect.
nut
Hazelnuts have a fairly high caloric content. At the same time, they are perfect for snacks between meals: they quickly satisfy hunger, take up little space, allowing you to take them 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 damage the body and maintain a slim figure, you can eat:
- 10-12 pieces of peanuts;
- 50 g of pine nuts;
- 20-22 pieces of almonds;
- 2 pieces of walnuts.
Vegetables and herbs
Rich in fiber, various groups of vitamins and trace elements. Vegetables that do not contain starch have a very low calorie content, which allows them to be consumed for health benefits and without fear of figure.
To fully saturate the body with energy, which is especially important for weight loss, you need to eat about 1-1. 5 kg of vegetables a day. These can be different products, they should be consumed without adding sauces. Olive oil, low-fat sour cream or apple cider vinegar are suitable for cooking vegetable dishes.
The best help in losing weight is:
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 constituent of cucumber. They contain virtually no fat. Organic compounds, in large quantities in their composition, are very beneficial for health. These vegetables help remove cholesterol and improve gastric peristalsis. These vegetables are characterized by a significant content of elements such as iodine and potassium, which are important for our health. For maximum benefit, it is best not to limit yourself to this wonderful low-calorie product during the summer season.
Celery
Contains essential oils, as well as zinc, potassium, iron, phosphorus, calcium, magnesium and a whole vitamin cocktail. Frequent consumption of these vegetables helps to cleanse the body, rejuvenate cells, remove excess moisture, saturate with energy and stimulate the functions of the gastrointestinal tract. A particularly pleasing effect of taking this product is to burn extra calories.
When losing weight, nutritionists recommend 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 for the prevention of 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 the digestive organs, activates the process of breaking down fats and lowers cholesterol levels.
Cabbage
Contains tartaric acid. Its use blocks the production of body fat, which contributes to weight loss. No matter which type of cabbage you prefer - white, broccoli or cauliflower - you can get this diet product without fear of any volume. There are lots of recipes using vegetables, and all dishes based on it are low in calories and healthy.
Asparagus
This product contains vitamins, minerals, antioxidants and folic acid.
Asparagus can help you avoid problems such as:
- Cellulite;
- Obesity;
- Excess fluid;
- Presence of toxins.
pepper
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 portion of dishes prepared with them.
Bolok
It is very useful due to its content of sodium, calcium, phosphorus, iron, magnesium and potassium, as well as the whole complex of vitamins and minerals. Radish blocks the deposition of fats, normalizes glucose and hemoglobin levels, improves digestion.
As weight loss products, vegetables can be consumed raw, cooked or baked. Fried dishes are also healthy and delicious. In addition, fresh vegetables make excellent juices.
Berries and fruits
Rich in fiber and a solid set of trace elements & vitamins. Their use activates metabolism, stimulates the release of toxins, improves the functioning of all body systems. They contain very few calories, which is why they are so loved by everyone who controls their appearance and health.
Let's see how useful the most popular representatives of this group of diet products are.
Apples
Rich in pectin, folic acid, vitamin C. Contributes to the formation of normal intestinal microflora and accelerates metabolism.
ᲐPineapple
It is popular due to the presence of a special enzyme for weight loss - bromelain. Although, contrary to popular belief, this substance does not promote the breakdown of fats, it promotes weight loss by actively participating in the digestive process. Bromelain is most effective on dairy products, legumes, meat and fish.
Grapefruit
Accelerates metabolic processes, in particular, stimulates the expulsion of fats from the body. Effectively fights excess fluid in cells and tissues.
Dietary nutrition characteristics
If you are planning to lose weight with diet, follow these important guidelines:
- There is no need to count calories in food. Strange as it may seem to you, this figure 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 your chosen diet can be completely changed, you just need to make sure that the rates of the substitute are equal to the indicator of the changed ingredient.
- If there are contraindications and allergic reactions to any product, you should exclude it from the diet.
- If you decide to lose weight, you will have to give up flour products and fried foods.
- Do not replace a useful product with a poor content of trace elements.
Diet for weight loss does not necessarily require you to sacrifice in the form of giving up pleasure foods. From the products that help you lose weight, you can prepare not only healthy, but also very tasty and varied dishes.