Many of us, at the cost of our own health, have proven that exhausting express diets do not bring the desired result, and their effect is very short. At the same time, starvation has an extremely negative effect on the condition of our body, causing significant damage. It has long been known that you need to eat to lose weight effectively. Dietary foods help speed up 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 basic principles of proper nutrition
How can you eat so that this process brings maximum benefit to the body? Proper nutrition is one of the basic principles of a healthy lifestyle. What we eat 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, her first step is occupied by physiological needs, one of which is nutrition.
Food must meet the body's needs for 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 those that promote weight loss:
- It must be diverse 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 will also make the eating process enjoyable, as you do not need to eat the same foods every day.
- Divide your personal diet into several meals: breakfast, lunch and dinner, supplementing them with snacks.
- Eat only fresh foods. Even when stored properly, they lose their useful properties.
- The list of diet products for weight loss must contain fresh vegetables and fruits that contain fiber, which promote metabolism and help 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 can not be combined, as this can threaten the increased formation of toxins and toxins.
- It is useful to change the diet depending on the season. The winter menu should consist of foods containing fats and proteins, the summer should be mostly vegetables.
- Consumption of the optimal number of calories per day. It is with their imbalance that we most often gain extra pounds.
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 best to drink plain purified water.
There is no consensus on whether tea, coffee and other beverages are included in the recommended norm. Some believe that the need to consume only clean water is a marketing ploy to increase sales of its bottled version. Opponents of this view refer to the fact that both tea and coffee are diuretic drinks, that is, they simply contribute to the removal of fluid, not accumulation. However, we suggest taking it for granted that tea is also a liquid, but plain water is the main source of saturation of 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 clean water and during the day there is no reference to the time, the main thing is to start with the required amount per day.
Dietary products for weight loss
Foods high in protein
The main product in this group that helps to correct weight is fish. Contains omega-3 and 6, phosphorus, iodine, fluorine, vitamins A, B and E.
In terms of fat content, fish is divided into:
- Fatty varieties (amount of fat by%). 100 g contain 110-200 kcal. This category includes sturgeon, mackerel, flounder, eel and more.
- 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 and others.
- Low fat varieties (not more than%) have a caloric content of 75-100 kcal. This category includes cod, perch, pike, bream and others.
If you follow 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 grilled, in a double boiler 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 micronutrients and vitamins can also be harmful 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 have far fewer calories and fat. The beneficial substances present in poultry meat stimulate adipose tissue metabolism and help cleanse the liver. The high protein content of 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 boast 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 one boiled egg), this product perfectly satisfies hunger.
Milk and milk products
This group of dietary products is characterized by the presence of calcium and phosphorus, which are important for the proper functioning of the body. Dairy products also contain enough protein. Regular consumption of dairy products helps to activate the metabolic process.
It is believed that when losing weight you need to eat only yogurt and low-fat dairy products. But this opinion can be considered wrong, given that milk fat contains linoleic acid, which promotes energy production and prevents fat from accumulating in the body. In terms 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 provoke weight gain, and an excessive amount of protein in the body contributes to the extraction 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 intestine 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 dietary products is complete without cottage cheese, which contains easily digestible calcium and protein and allows you to quickly and permanently get rid of hunger. This wonderful dish can be safely consumed even before bedtime. The curd is suitable for people suffering from lactose intolerance, as it contains a small amount of this substance. The product is ideal for dressing dishes, it is convenient to use it as a decoration for snacks and in the preparation of desserts, which you can enjoy while losing weight.
Useful and safe for the figure are cheeses of soft varieties - Adige, feta, ricotta, mozzarella. They are low in calories and high in vitamins.
cereals
Another favorite of people struggling with excess weight is cereals. They are low in calories, high in nutritional value and due to their high fiber content, they perfectly remove toxins. Each type of cereal has a special composition and different taste qualities, which in the presence of dietary restrictions allows you to diversify your menu. Recipes for diet products for weight loss include dishes that are prepared on water.
Let's get acquainted with the types of cereals and their characteristics:
- wheat.Least caloric 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. With frequent use of dishes that include wheat meal, 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 a high fiber content. 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, after eating a dish from it, you will feel hungry for a long time.
- Oatmeal.Fiber, calcium, zinc, iron, phosphorus and amino acids - this is what this wonderful diet product can boast. Oatmeal helps to improve the complexion and relieves many skin problems, having a beneficial effect on its condition. An additional plus for weight loss is the powerful cleansing effect.
nuts
Nuts are quite high in calories. At the same time, they are ideal for eating between full meals: they quickly satisfy hunger, take up little space, which allows you to take them with you to work or a walk, give a rejuvenating effect and activate metabolic processes. So you should not 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 one day:
- 10-12 pieces of peanuts;
- 50 g of pine nuts;
- 20-22 pieces of almonds;
- 2 walnuts.
Vegetables and greens
Rich in fiber, vitamins from different groups and trace elements. Starch-free vegetables are very low in calories, which allows them to be consumed with health benefits and without fear for the figure.
To fully saturate the body with energy with the necessary elements, 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 that should be consumed without adding sauces. Olive oil, non-fat sour cream or apple cider vinegar are suitable as dressings for vegetable dishes.
When you lose weight, the best help:
carrots
Supplier of potassium, beta-carotene, lecithin, vitamins A and C. Carrots increase hemoglobin in the blood, speed up metabolism and are useful for 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 eliminate 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
Contains essential oils, as well as zinc, potassium, iron, phosphorus, calcium, magnesium and a whole vitamin cocktail. 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 you to take 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 be used as a preventive measure in 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 system, activates the process of fat breakdown and lowers cholesterol levels.
cabbage
Contains tartaric acid. Its use blocks the formation of body fat, which contributes to weight loss. No matter which 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 in calories and healthy.
Asparagus
This product contains vitamins, minerals, antioxidants and folic acid.
Asparagus will help you get rid of problems such as:
- cellulite;
- Obesity;
- excess fluid;
- The presence of toxins.
pepper
Using it will help you lose a few pounds in just one week. This vegetable contains vitamins A, B, C, E and P, lycopene, anthocyanins. Sweet peppers are a very filling 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 a whole complex of vitamins and minerals. Radishes block the deposition of fat, normalize glucose and hemoglobin levels, improve digestion.
Vegetables can be eaten raw, cooked or roasted as weight loss products. Grilled dishes are also healthy and delicious. In addition, fresh juices make wonderful juices.
Fruits and berries
Rich in fiber and a solid set of trace elements and 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 monitors their appearance and health.
Let's see how useful the most popular representatives of this group of diet products.
apples
Rich in pectin, folic acid, vitamin C. Contribute to the formation of normal intestinal microflora and speed 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 dairy-based products, legumes, meat and fish.
Grapefruit
Accelerates metabolic processes, in particular 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, see these important guidelines:
- It is not necessary 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 each diet you choose can be completely replaced, you just need to make sure that the indicators of the substitute are equal to the indicator of the replaced ingredient.
- If there are contraindications and allergic reactions to a 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 poorer content of trace elements.
Dietary nutrition 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.