Many of us, to the detriment 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, fasting has an extremely negative effect on the state of our body, causing it significant harm. It has long been known that to lose weight effectively, you have to eat. Dietary food contributes to the acceleration of metabolic processes, ensures the normal functioning of the organs of the gastrointestinal tract, saturates the body with nutrients and vitamins, and maintains water balance.
The main principles of a good diet
How can you eat so that this process brings maximum benefit to the body? Good nutrition is one of the fundamental principles of a healthy lifestyle. What and how we eat not only affects our weight, but also our overall health. According to the pyramid of needs of the founder of humanistic psychology, Abraham Maslow, its first step is occupied by physiological needs, one of which is nutrition.
Food should provide the body with 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 look at the basics of good nutrition, including those that support weight loss:
- It should be varied and balanced. This approach to drawing up the menu will allow you not only to saturate the body with all the necessary substances and elements, but also to make the eating process pleasant, since you do not have 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 with proper storage, they lose their useful properties.
- The list of diet products for weight loss must necessarily contain fresh vegetables and fruits, which contain fiber that promotes metabolism and helps 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, 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 menu should be mainly 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 good nutrition
The main element of good 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 ordinary purified water.
There is no consensus on whether tea, coffee and other beverages are included in the recommended rate. Someone thinks that the need to consume only pure water is a marketing trick to increase sales of their bottled version. Opponents of this opinion refer to the fact that tea and coffee are diuretic drinks, that is, they simply contribute to the elimination of liquids, and not to the accumulation. We always suggest taking it for granted that tea is also a liquid, but plain water is the main source of saturation for the body. It is desirable to exclude coffee from the diet - this product is not included in the list of healthy products.
On an empty stomach, you need to 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
high protein foods
Fish is the main product of this group, which helps to correct weight. It 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 from%). 100 g contain 110-200 kcal. This category includes sturgeons, mackerel, halibut, eels, etc.
- Average fat content (from 4% to 8%). Calorie content - 100-145 kcal per 100 g. Representatives of this category - bass, carp, pink salmon, trout, etc.
- Low-fat varieties (no more %) have a calorie content of 75-100 kcal. This category includes cod, perch, pike, bream, etc.
If you are watching 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 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 harmful to health, as well as their deficiency.
Also, turkey and chicken can be attributed to protein products. Their protein content is higher than that of pork, but there are far fewer calories and fat. Useful substances present in poultry meat stimulate the metabolism of fatty tissue and help cleanse the liver. The high protein content of chicken and turkey is a good support for muscle building.
The list of the most dietary foods for weight loss is rightly supplemented with chicken eggs. They have protein content that our body fully absorbs and 12 vitamins, including B, D, E. Despite the low calorie content (70-80 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 proper functioning of the body. Dairy products also contain a sufficient amount of protein. Regular consumption of milk products helps 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 erroneous, since milk fat contains linoleic acid, which promotes energy production and does not allow fat to accumulate in the body. By the amount of linoleic acid, "milk" is second only to vegetable oil. At the same time, milk and its derivatives contain significantly fewer calories. Another important element, the presence of which makes this product useful, is calcium.
It should be remembered that an excess of linoleic acid can still cause 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 intestines and stimulate metabolic processes. It satisfies thirst and hunger well, can be used as a safe and mild laxative, which is important for weight loss.
Not a single 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 eaten even before bedtime. Cottage cheese is suitable for people with lactose intolerance, as it contains a small amount of this substance. The product is perfect for dressing 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 cheeses are useful and safe for the figure - Adyghe, feta, ricotta, mozzarella. They are low in calories and contain many vitamins.
cereals
Cereals are another favorite of people struggling with extra pounds. They have a small number of calories, high nutritional value, and due to the high fiber content, they perfectly eliminate 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 cooked on water.
Let's get acquainted with the types of cereals and their characteristics:
- Wheat.Cereals with the lowest calories. Prevents fat deposition. Indicated for use in cases of hypercholesterolemia and digestive problems. It is useful when taking antibiotics, as it stimulates their excretion from the body. With frequent use of dishes, which include wheat groats, 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. It helps cleanse the body and speeds up lipid metabolism. Dishes from 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, due to which, after eating a dish from it, you will feel a feeling of hunger for a long time.
- Groats.Fiber, calcium, zinc, iron, phosphorus and amino acids - this is what this wonderful dietary product can boast of. Oatmeal helps improve complexion and relieves many skin problems, having a beneficial effect on its condition. An additional benefit for weight loss is a powerful cleansing effect.
nuts
Nuts have a fairly high calorie content. At the same time, they are great for snacking between full meals: they quickly satiate hunger, take up little space, which makes it possible to take them with you to work or on walks, give a rejuvenating effect and activate metabolic processes. Therefore, 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 a 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 makes it possible to consume them 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. It can be different products, they should be eaten without adding sauces. Olive oil, fat-free sour cream or apple cider vinegar are suitable as dressings for vegetable dishes.
When losing weight, the best help:
Carrot
A provider 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 constituent of cucumbers. They contain virtually no fat. Organic compounds, in large quantities included in their composition, are very beneficial to 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. To get the most out of it, 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 cocktail of vitamins. 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 burning of extra calories.
During weight loss, nutritionists advise taking 50 g of celery juice morning, noon and evening. You can add a little apple, cabbage or carrot juice to the drink.
Tomato
An invaluable product that doctors recommend to use as a preventive measure for oncological diseases in order 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 splitting fats and lowers cholesterol levels.
Cabbage
Contains tartaric acid. Its use blocks the formation of body fat, which contributes to weight loss. Whatever type of cabbage you prefer - white, broccoli or cauliflower - this dietary product can be consumed in any volume without fear. There are many vegetable recipes, while all vegetable 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 fluid;
- The presence of toxins.
pepper
Its use will help you lose a few pounds in just a week. This vegetable contains vitamins A, B, C, E and P, lycopene, anthocyanins. Peppers are a very satisfying 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. Radish blocks the deposition of fats, normalizes the level of glucose and hemoglobin, improves digestion.
As weight loss products, vegetables can be eaten raw, boiled or baked. Grilled meats 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 popular with everyone who monitors their appearance and health.
Let's see how useful the most popular representatives of this group of dietary products are.
Apples
Rich in pectin, folic acid, vitamin C. Contributes to the formation of normal intestinal microflora and accelerates 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, actively participating in the digestive process. Bromelain is most effective on milk products, legumes, meat and fish.
Grapefruit
Accelerates metabolic processes, in particular, stimulates the elimination of fat from the body. Effectively fights excess fluid in cells and tissues.
Features of dietary nutrition
If you're considering starting to lose weight on a diet, check out 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.
- Products of any 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 lower content of trace elements.
Dietary nutrition during weight loss does not necessarily require you to make sacrifices in the form of giving up pleasure foods. From products that promote weight loss, you can cook not only healthy, but also very tasty and varied dishes.