Appropriate weight loss nutrition-useful advice from nutritionists

In the process of weight loss, the most important place is the reorganization of nutrition.Food and dishes to get proper nutritionIf your weight is far from ideal, it means that you either didn't think about it at all or you made a mistake in its organization. The concept of "appropriate nutrition to lose weight" is not clearly defined. Some people think that meat is poison, others recommend avoiding potatoes, eggplants and tomatoes, and some people recommend a variety of single diets to lose weight. Which version is considered correct and what is best to eat for weight loss?

Appropriate weight loss nutrition and number of calories

The main truth about good nutrition for weight loss is: "You consume fewer calories than your body consumes in daily activities. " At the same time, people should remember the nutritional value of food, which, by the way, has nothing to do with calorie content. The nutritional value of food is its chemical composition, the content of fat, carbohydrate and protein, as well as the content of vitamins, dietary fiber and minerals. It is not absolutely difficult to make a daily menu for yourself and lose weight yourself.

First of all, proper weight loss nutrition can provide a balanced diet, so as not to be exhausted from hunger all day, and to stay calm. Remember, in order to achieve weight loss, it is strange that it is necessary to avoid hunger pangs. Proper nutrition for weight loss does not prohibit strictly defined foods. On the contrary, their presence is very important here. This is the main difference from different diets.

What food is best to eat and have proper nutrition to lose weight?

The "right" weight loss product. These are various fruits: grapes, kiwis, bananas, apples or pears. Vegetables: celery, radish, carrot or cucumber. Pumpkin seeds or sunflower seeds, but without salt. Dried apricots or figs, walnuts and almonds are not salted. Instead of eating bread, eat shortbread (made from semolina), grain potato chips. Vegetable salad (from tomatoes and peppers, with olive oil). Low-fat cheese, unsweetened low-calorie fruit yogurt (without flavors and various synthetic additives) can be used in dairy products. You can also eat soy products. It is recommended to drink green tea.

The right nutrition for weight loss-breakfast first!

Many people who fail to lose weight have one thing in common-they don't eat breakfast. Do you know what the daily life of overweight people is like, do they fail to lose weight? They almost never eat breakfast. The proper nutrition system is mainly designed for them. When the refusal to eat in the morning becomes regular, the body is weaned, and in the morning we have no appetite at all. It seems that eating less is the main rule for weight loss. However, a hearty breakfast is the best helper for every dieter.

Breakfast includes protein and carbohydrates. In addition to helping you lose weight, it can also cultivate correct eating habits. Those who eat a good breakfast do not need snacks and eat less at night. This is the main help for eating right. In addition, it can improve metabolism. A proper breakfast can improve your mood and keep you energized throughout the day.

It should be remembered that even the most balanced, healthiest and most appropriate weight loss diet cannot fully provide the body with vitamins and minerals. Calorie restriction makes this impossible, so it is recommended to consume additional vitamin complexes. It is best to choose some general-purpose complexes, rather than limited to special weight-loss vitamins.

The most correct diet for weight loss is a balanced

Appropriate nutrition includes the presence of protein, fat and carbohydrates in the diet. Carbohydrate composition is the basic element of proper nutrition. Usually we choose carbohydrate foods that are quickly digested and never saturated, so we give up our diet. Therefore, you need to eat at least two servings of slow carbohydrates. Such products include: oatmeal, buckwheat, brown rice porridge, whole wheat or rye pasta, millet, whole wheat bread, sugar-free and yeast bread, baked potatoes. In order not to feel hungry at night, you should eat such carbohydrates at lunch and breakfast.

Eating protein food is an integral part of proper nutrition. Protein food must be included in the menu of each main meal. When exercising in the gym, snacks should also contain protein. The following foods are excellent sources of protein for weight loss: lean meat, turkey, chicken, fish, egg whites, low-fat dairy products and cheese (up to 40 grams).

Eating a healthy diet also means eating healthy fats. The daily standard is two tablespoons of any vegetable oil or 30 grams of nuts. In addition, don't forget the source of dietary fiber and fiber. A healthy diet should contain at least 300-400 grams of vegetables and 300 grams of unsweetened fruits. Among vegetables, it is recommended to reject only peas and canned corn. All other foods are not included in the weight loss menu.

The right nutrition for weight loss-quit sweets

If you can't give up sweets, replace it with two (tea) spoons of honey or a few slices of dates, dried apricots, and jam. As a last resort, you can eat about 20 grams of dark chocolate. Any fruit can be eaten, but sweet fruits such as bananas, mangoes, and grapes are best eaten in small amounts and can only be eaten in the morning.

Remove toxins and toxins from the body while losing weight

Nutritionists believe that cleaning with enterosgel, an intestinal absorber, is a necessary step in any weight loss plan because it actively absorbs toxins and enters the body in large quantities during the decomposition of fat deposits. When fat deposits are decomposed in large quantities, toxins enter the bloodstream, leading to worsening of chronic diseases, nausea and oral odor, gastritis and stool disorders, dull skin, acne and spots. People mistakenly believe that these phenomena are related to the reduction of the calorie content of food, but in fact, the problem lies precisely with toxins!

It is also important that Enterosgel fills the stomach well, thereby creating a feeling of fullness while absorbing excess gastric juice and enzymes. Therefore, their stimulating effect on the stomach wall is neutralized, that is to say, weight loss will not end with gastritis.

Proper nutrition for weight loss-light dinners and fasting days

Many people mistakenly think that fasting days are "hunger" days. But this is not the case. You can arrange rest for your body by reducing the amount of food and changing the diet. There are many menu options available for you to use throughout the day. And somehow replace the main meal.

  1. Black bread and milk. Milk is rich in calcium, carbohydrates (milk sugar), and contains a certain proportion of fat. When paired with brown bread, it gives a noticeable feeling of fullness. The average daily intake is one liter of milk and 150 grams of bread. If necessary, you can change the product quantity.
  2. Kefir. Like any other fermented dairy product, it is good for the body, and unlike whole milk, it rarely causes allergic reactions. Therefore, most people can accept kefir. You can drink up to 1. 5 liters per day. If needed, you can eat a small handful of homemade biscuits on this day.
  3. apple. In the case of normal stomach acid, an apple day will be a good offload. The product can be consumed in unlimited quantities. Apple not only soothes the digestive system, but also supplements the supply of many beneficial elements such as iron and potassium.
  4. Rice or buckwheat. For such fasting days, boil the rice and soak the buckwheat in a certain amount of water overnight. You can supplement them with fresh or steamed carrots. The number of grains per day is not clearly stipulated. Fasting for a day, you can eat only buckwheat or only rice.
  5. cabbage. Divide the daily standard of the product (approximately 1. 5 kg) into 5-6 portions, and prepare a salad with vegetable oil (approximately 5 ml each).

The mineral water must be replenished every day for the past few days. Fasting days should be repeated no more than 1-2 times a week.

The right nutrition for weight loss-how to reduce appetite?

It is recommended to drink a glass of water 15 minutes before meals, or with a slice of lemon. If you have a strong sense of hunger, choose low-calorie foods: low-fat yogurt, vegetables, and fruits. Another way is to do some business and distract your thoughts on food. It is recommended to drink black tea to help lose weight. If you put the food on a small plate, this part will appear bigger. Aromatherapy is very effective in reducing appetite.

If you feel hungry, you need to smell the grapefruit peel or some aromatic oil or perfume. Proper nutrition has another very important and important rule for weight loss-this is serving size. A serving of porridge should be the size of a fist, meat and fish-the size of a palm, bread or bread-about 30 grams (2 tablespoons). Cheese-about two hundred grams, no more than a cup of milk. You can consume about half a cup of unfilled yogurt, vegetables, and fruits every day—about the size of two fists.

In addition, most nutritionists recommend weight loss and prescribe polymethicone polyhydrate, a selective intestinal absorber. It helps reduce the invasive effects of gastric juice during weight loss. Due to its innovative structure, the drug gently wraps the stomach wall, thereby protecting it from the "attack" of digestive enzymes and preventing the deterioration of gastrointestinal diseases. In addition, the drug can remove toxins and toxins from the body and enhance the effect of diet. Another pleasant "benefit" of intestinal adsorbents is to suppress hunger by partially filling the stomach.