Many of us, at the expense of our own health, have proved that exhausting quick diets do not bring the desired result and their effect is very short. At the same time, fasting has an extremely negative effect on the state of our body, causing it significant harm. It has long been known that for effective weight loss it is necessary to eat. Diet 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 fundamental 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 also our overall health. According to the pyramid of needs of the founder of humanistic psychology, Abraham Maslow, his first step is occupied by physiological needs, one of which is nutrition.
Food should satisfy the body's needs for the necessary energy, regulate the functioning of all its systems and processes, promote cell regeneration, thereby ensuring the normal functioning of organs and tissues.
Let's take a look at the basic principles of proper nutrition, including those that promote weight loss:
- It should 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 also make the process of feeding pleasant, because you do not have to eat the same foods every day.
- Break up your personal diet into several meals: breakfast, lunch and dinner, supplementing them with snacks.
- Eat only fresh foods. Even with proper storage, they lose their useful properties.
- The list of dietary products for weight loss must necessarily contain fresh fruits and vegetables, which contain fibers that promote metabolism and help the digestive system. And the vitamins and minerals contained in them improve the absorption of food and increase immunity.
- The right combination of products. It is necessary to know which foods cannot be combined, as this can threaten the increased formation of toxins and toxins.
- It is useful to change the diet according to the season. The winter menu should consist of foods containing fats and proteins, the summer menu should be predominantly vegetable.
- Consumption of the optimal number of calories per day. It is with their imbalance that we most often gain extra pounds.
The place of liquid in proper nutrition
The main element of proper nutrition is water. For normal saturation of the body's 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 that tea, coffee and other beverages are included in the recommended rate. Some believe that the need to consume only pure water is a marketing trick to increase the sales of its bottled version. Opponents of this opinion refer to the fact that both tea and coffee are diuretic drinks, that is, they contribute only to the removal of liquids, and not to accumulation. We still suggest assuming that tea is also a liquid, but plain water is the body's main source of saturation. 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 from the required amount per day.
Diet products for weight loss
Foods rich in protein
The main product of this group, which 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 are divided into:
- Fat varieties (amount of fat by%). 100 g contain 110-200 kcal. This category includes sturgeon, mackerel, halibut, eel, etc.
- Average fat content (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 75-100 kcal. Cod, perch, pike, sea bream, etc. fall into this category.
If you are looking at 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 fine 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 that of pork, but there are far fewer calories and fat. Useful substances present in poultry meat stimulate the metabolism of adipose tissue and help purify the liver. The high protein content in chicken and turkey is good support for muscle building.
The list of the most dietary foods for weight loss is rightly supplemented by chicken eggs. They boast a protein content that our body absorbs completely 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 organism. Dairy products also contain a sufficient amount of protein. Regular consumption of milk products helps to 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 incorrect, as milk fats contain linoleic acid, which promotes energy production and does not allow fats to accumulate in the body. For 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, the presence of which makes this product useful, is calcium.
It is worth remembering that an excess of linoleic acid can still lead to 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 intestine and stimulate metabolic processes. 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 get rid of hunger. This wonderful dish can be safely consumed even before bedtime. Cottage cheese is suitable for those suffering 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.
Soft variety cheeses 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, a high nutritional value and, thanks to the high fiber content, perfectly remove toxins. Each type of cereal has a special composition and different taste qualities, which, in the presence of dietary restrictions, allow you to diversify your menu. Recipes for diet products for weight loss include dishes cooked over water.
Let's know the types of cereals and their characteristics:
- Grain.Less caloric cereals. Prevents the deposit of fat. Indicated for use in case of high cholesterol and digestive system problems. It is useful when taking antibiotics, as it stimulates their excretion from the body. With frequent use of dishes, which include wheat groats, 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. Helps cleanse the body and accelerates 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 is digested for a long time, thanks to which, after eating a dish, you will experience a feeling of hunger for a long time.
- Oatmeal.Fiber, calcium, zinc, iron, phosphorus and amino acids - this is what this wonderful diet product can boast of. Oatmeal helps 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.
peanuts
Walnuts have a fairly high calorie content. At the same time, they are perfect for a snack between meals: they quickly satisfy hunger, take up little space, which allows you to take them with you to work or for a walk, give a regenerating effect and activate metabolic processes. Therefore, you shouldn't give up a few nuts a day when you lose 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 of 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 for the figure.
To completely 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 per day. These can be different products, they must be consumed without adding sauces. Olive oil, fat-free sour cream or apple cider vinegar are suitable as toppings 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 contain practically no fat. Organic compounds, in large quantities included in their composition, are very beneficial to health. These vegetables help remove cholesterol and improve gastric peristalsis. These vegetables are characterized by a high content of elements so important for our health as iodine and potassium. 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 this vegetable helps 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 consumption of extra calories.
When losing weight, nutritionists recommend 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 to use 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 the digestive organs, activates the process of breaking down fats and lowers cholesterol levels.
Cabbage
Contains tartaric acid. Its use blocks the formation of body fat, which contributes to weight loss. Regardless of which type of cabbage you prefer - white, broccoli or cauliflower - this diet product can be taken in any volume without fear. There are many vegetable-based recipes, while all vegetable-based dishes are low-calorie and healthy.
Asparagus
This product contains vitamins, minerals, antioxidants and folic acid.
Asparagus will help get rid of such problems as:
- cellulite;
- Obesity;
- excess liquid;
- The presence of toxins.
Sweet pepper
Its use 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 satisfying product, so you can reduce the portions of the dishes prepared with them.
Radish
It is very useful for the content of sodium, calcium, phosphorus, iron, magnesium and potassium, as well as a whole complex of vitamins and minerals. Radish blocks the deposition of fat, normalizes the level of glucose and hemoglobin, improves digestion.
As weight loss products, vegetables can be eaten raw, boiled or baked. The 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. Their use activates the 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 all who monitor 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. They contribute to the formation of normal intestinal microflora and accelerate 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 on dairy, legume, meat and fish products.
Grape
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:
- It is not necessary to count the 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 make sure that the indicators of the substitute are the same as the indicator of the substituted ingredient.
- If there are contraindications and allergic reactions to any product, it is necessary to 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 lower content of trace elements.
Dietary nutrition during weight loss does not necessarily require sacrifice in the form of giving up pleasure food. From products that promote weight loss, you can cook not only healthy, but also very tasty and varied dishes.