Many of us, at the cost of our own health, have proven that grueling diets do not bring the desired results and that their effects are short-lived. At the same time, fasting has an extremely negative effect on the state of our body, causing significant harm. It has long been known that to lose weight effectively, you need to eat. Dietary foods contribute to promoting metabolism, ensuring the normal functioning of organs in the digestive tract, saturating the body with nutrients and vitamins, and maintaining water balance.
The main 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 and how we eat affects not only our weight but also our overall health. According to the pyramid of needs of the founder of human psychology, Abraham Maslow, its first step is physiological needs, one of which is nutrition.
Food must satisfy the body's need for necessary energy, regulate the functioning of all its systems and processes, promote cell regeneration, thereby ensuring the normal functioning of the organs. organs and tissues.
Take a look at the fundamentals of proper nutrition, including those that promote weight loss:
- It must be varied and balanced. This method of compiling a menu will not only allow you to provide your body with all the necessary substances and elements, but also make the process of eating enjoyable, since you do not have to eat the same foods. everyday.
- Divide your individual diet into several meals: breakfast, lunch and dinner, supplementing them with snacks.
- Eat only fresh food. Even with proper storage, they lose their useful properties.
- The list of weight loss diet foods must have fresh vegetables and fruits, contain a lot of fiber to help promote metabolism and good support for the digestive tract. And the vitamins and minerals contained in them improve the absorption of food and increase immunity.
- The right combination of products. You need to know which foods cannot be combined with each other, as this can threaten the formation of toxins and increase toxins.
- It helps to change your diet depending on the season. The winter menu should have foods containing fat and protein, the summer menu should be mainly vegetables.
- Consume the optimal number of calories per day. It is with their imbalance that we often gain extra pounds.
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 liquid per day. In this case, the best way is to drink purified water.
There is no consensus on whether tea, coffee and other beverages should count towards the recommended rate. Some believe that the need to consume only purified water is a marketing ploy to increase sales of its bottled version. Opponents of this idea point to the fact that both tea and coffee are diuretics, meaning that they only contribute to the elimination of fluid, not accumulation. We still recommend taking it for granted that tea is also a liquid, but water is the primary source for satiating the body. Coffee should be eliminated from the diet - this product is not included in the list of healthy products.
On an empty stomach, you should drink 200 ml of purified water, and during the day there is no time reference, the main thing is to proceed with the required amount per day.
Diet products for weight loss
Protein rich foods
The main product of this group, which helps to regulate weight, is fish. It contains omega-3 and 6, phosphorus, iodine, fluorine, vitamins A, B and E.
In terms of fat content, fish is divided into:
- Fat varieties (the amount of fat from %). 100 g contains 110-200 kcal. This category includes sturgeon, mackerel, halibut, eel, etc. v.
- Medium fat content (from 4% to 8%). Calorie content - 100-145 kcal per 100 g. Representatives of this type - sea bass, carp, pink salmon, trout, etc. v.
- Low-fat varieties (no more than %) have a calorie content of 75–100 kcal. This category includes cod, perch, pike, sea bream, etc. v.
If you're watching your body shape, it's better to prioritize low-fat varieties that match your diet. In this case, it is necessary to exclude smoked and fried fish from the diet. This product is best cooked on the stovetop, in a double boiler or baked in the oven. The important thing to remember is that everything is fine in moderation: fish should not be eaten more than four times a week. Too much trace elements and vitamins can also be harmful to health as well as their deficiency.
In addition, turkey and chicken can be attributed to protein products. The protein content in them is higher than in pork, but with much less calories and fat. Useful substances contained in poultry stimulate the metabolism of fatty tissues and help cleanse the liver. The high protein content in chicken and turkey is good for building muscle.
The list of diet foods to lose weight properly is the addition of eggs. They boast a protein content that is completely absorbed by our body, and 12 vitamins, including B, D, E. Despite the low calorie content (70 to 80 calories in a boiled egg), the productThis completely 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 adequate amounts of protein. Regular consumption of dairy products helps to activate the metabolism.
It is suggested that when losing weight should only eat yogurt and low-fat dairy products. But this idea can be considered as wrong that the fat in milk contains linoleic acid, which promotes energy production and prevents fat from accumulating in the body. According to the amount of linoleic acid, "milk" is second only to vegetable oils. At the same time, milk and its derivatives have much fewer calories. Another important factor, the presence of which makes this product useful, is calcium.
It should be remembered that an excess of linoleic acid can still lead to weight gain, and an excessive amount of protein in the body contributes to calcium leaching. Therefore, you should not abuse products with a high content of these ingredients.
The most popular dairy product for weight loss is kefir. This dietary drink contains microorganisms that positively affect the functioning of the intestines and stimulate metabolism. It responds well to thirst and hunger, can be used as a mild and safe laxative, which is important when it comes to weight loss.
No diet product list would be more or less complete without fresh cheese, which contains calcium and easily digestible protein, and allows you to get rid of hunger quickly and for a long time. This wonderful dish can be safely consumed even before bedtime. Cottage cheese is suitable for people with lactose intolerance, as it contains small amounts of it. Products used to decorate dishes are very convenient, used as decorations for snacks and desserts, can both enjoy and lose weight.
Cheeses of soft varieties are useful and safe for the body - Adyghe, feta, ricotta, mozzarella. They are low in calories and packed with vitamins.
Another favorite among people struggling with extra pounds are cereals. They have a small number of calories, high nutritional value, and due to their substantial fiber content, they eliminate toxins perfectly. Each cereal has a special composition and different taste, which allows you to diversify your menu. Recipes for dietary products for weight loss include dishes cooked on water.
Let's get acquainted with grains and their characteristics:
- Wheat.Lowest calorie cereal. Prevents the deposition of fat. Indicated for use in cases of high cholesterol and gastrointestinal problems. It is useful when taking antibiotics, as it stimulates their excretion from the body. With regular use of dishes, including wheat flakes, the aging process of cells and tissues slows down, the condition of nails and hair improves, so it is important not only to lose weight.
- Barley.Barley is characterized by its high fiber content. It helps to cleanse the body and speed up lipid metabolism. Dishes made from pearl barley are hypoallergenic.
- 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, when eating a dish from it, you will have a feeling of hunger for a long time.
- Oatmeal.Fiber, calcium, zinc, iron, phosphorus and amino acids - this is what this amazing dietary product can boast. Oatmeal improves the skin and relieves many skin problems, has a beneficial effect on its condition. A plus for weight loss is a powerful cleansing effect.
Nuts are quite high in calories. At the same time, they are ideal for snacking between full meals: they quickly satisfy hunger, take up little space, allow you to take it with you to work or for a walk, provide a rejuvenating effect and activate the process. metabolic process. Therefore, you should not give up a few nuts every day when losing weight.
In order not to harm the body and keep a slim figure, you can eat during the 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 of different groups and trace elements. Non-starchy vegetables are very low in calories, which allows their consumption to be healthy and fearless for the figure.
To provide adequate energy for the body with the necessary elements, which is especially important when losing weight, you need to eat about 1-5 kg of vegetables per day. These can be different products, they must be consumed without the addition of sauce. Olive oil, fat-free sour cream or apple cider vinegar are suitable as marinades for vegetable dishes.
When losing weight, the best help:
As a 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.
Water is the main ingredient of cucumbers. They contain almost no fat. Organic compounds, in large quantities in their composition, are very beneficial to health. These vegetables help to remove cholesterol and improve gastric motility. These vegetables are characterized by a considerable content of elements important to our health such as iodine and potassium. For the best benefit, it's best not to limit your use of this wonderful low-calorie product during the summer.
Contains essential oils, as well as zinc, potassium, iron, phosphorus, calcium, magnesium and a multivitamin. Regularly eating this vegetable helps to purify the body, regenerate cells, remove excess moisture, provide saturated energy and stimulate the functions of the digestive tract. A particularly pleasant effect of taking this product is the burning of extra calories.
When losing weight, nutritionists recommend drinking 50 g of celery juice in the morning, afternoon and evening. You can add a little apple, cabbage or carrot juice to the drink.
An invaluable product that doctors recommend to use as a preventive measure against cancer 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 reduces cholesterol levels.
Contains tartaric acid. Its use prevents the formation of fat in the body, which contributes to weight loss. No matter what kind of cabbage you prefer - white, broccoli or cauliflower - this diet product can be taken in any volume without fear. There are many recipes that use vegetables, while all dishes based on it are low in calories and healthy.
This product contains vitamins, minerals, antioxidants and folic acid.
Asparagus will help get rid of problems such as:
- excess liquid;
- Presence of poison.
Its use will help to 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 satisfying product, so you can cut back on the dishes prepared with them.
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 prevent the deposition of fats, normalize the level of glucose and hemoglobin, improve digestion.
As a weight loss product, vegetables can be eaten raw, boiled or grilled. The baked goods are also healthy and delicious. Also, the fresh vegetables make great juices.
Berries and fruits
Rich in fiber and a set of trace elements and vitamins. Their 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 people who watch their looks and health.
Let's see how useful the most popular representatives of this group of dietary products are.
Rich in pectin, folic acid, vitamin C. Contributes to the normal formation of intestinal microflora and accelerates metabolism.
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 people, this substance does not promote the breakdown of fats, it helps in weight loss by taking an active part in the process of digestion. Bromelain is most effective on dairy products, legumes, meat and fish.
Accelerates metabolism, in particular, stimulates the removal of fat from the body. Effectively resists 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:
- It is not necessary to count the calories in food. No matter how strange 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.
- Products in any diet you choose can be completely substituted, you just need to make sure that the indices of the substitute are equal to those of the substituted ingredient.
- If there are contraindications and allergic reactions to any product, you need to exclude that product from the diet.
- If you decide to lose weight, you will have to give up flour products and fried foods.
- Do not substitute a useful product with a lower content of trace elements.
Diet in the process of losing weight does not necessarily have to sacrifice you in the form of giving up favorite foods. From products that help with weight loss, you can cook not only healthy, but also delicious and varied dishes.