What you need to eat to lose weight: the answers of experts to the eternal question
By the 21st century, many different diets have accumulated, both for weight loss and for recovery. But people are obsessed with proper nutrition. Now everyone is actively watching what they put in the plate.
Such a food system is also suitable for people suffering from overweight, and doctors say that this is the safest and most effective way of parting with hateful kilograms.
So what is the secret? What you need to eat to lose weight?
Every individual needs vitamins for beauty, health and weight loss. They include many processes in the metabolism, remove unnecessary substances and improve well-being.
Consider the most important:
- Vitamin C. Helps metabolism. Participates in fat loss;
- Vitamins of group B. Responsible for the work of the intestines. Maintain emotional balance. And most importantly, they transfer energy through the tissues;
- Vitamin D. Significantly dulls the feeling of hunger;
- Pectin. It monitors the normal functioning of the intestine and cleans it from slagging.
Also in pharmacies sell complexes of food additives, containing a huge variety of necessary vitamins. Contact your healthcare professional before using them.
What is there to lose weight: a list of products that solve this problem
Thanks to research, you can easily say what foods will help in the improvement of the body, which accordingly accelerates the metabolism and helps weight loss. Of course, with overweight.
- Sour milk products. Such as kefir, ryazhenka, yogurt, tang, airan. Cheese and cottage cheese are included in this group, but it is important to choose their low-fat varieties;
- Soups on vegetable or secondary broth;
- Low-fat varieties of meat and fish;
- Spices in the form of garlic, onions and greens;
- Fruits and berries;
- Healthy fats — olive, flaxseed, coconut oil;
- Rye bread;
- Green tea and mineral water;
It is difficult to starve with such a diverse amount of healthy foods. The main thing is to choose high-quality food without chemical additives.
Completely from fat it is not necessary to refuse. It is necessary to exclude only harmful, unnecessary body, which contain cholesterol in large quantities. These are fatty meats, kidneys, liver, brains, yolk. Oily fish can be consumed once a week, because it consists of healthy fats.
It is preferable to cook for a couple, as well as cook, simmer, bake. It should avoid fried, smoked, salted.
Salt in small quantities is useful, but its high content retains water in the tissues. Which leads to edema, and in consequence to obesity.
Each product carries its caloric value, which is consumed, as energy for all processes. But there are elements in which it is negative, that is, for digestion, several times more energy is consumed than the calories obtained by eating. It turns out that when eating, calories are also burned.
Here it is, the «magic» list:
- Different types of cabbage (white, cauliflower, broccoli);
- Bulgarian pepper and chili;
- Lettuce, cress — lettuce;
- Zucchini, zucchini;
- Spinach, sorrel, rhubarb;
- An Apple;
- Lemon, mandarin, grapefruit;
- Raspberries, cranberries, strawberries;
- Mango, papaya, pineapple;
- Ginger, mustard, cinnamon, dill, cumin, coriander;
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If you combine in the diet of both the previous list, you can slim down without feeling hungry. Weight loss will not only be tasty and varied, but also enriched with vitamins.
What you need to eat to quickly lose weight in a week? In addition to foods that carry a calorie with a minus sign, there are metabolism enhancing. Due to this, the fat burns several times faster.
For example, eating 2 grapefruit per day, for a week it is possible to lose up to 2 kg, without resorting specifically to diet and exhausting physical exertion.
- Groats (buckwheat, oatmeal);
- Fruits (grapefruit, apple, lemon, kiwi, pineapple);
- Vegetables (cabbage, asparagus beans);
- Protein (lean meat and fish, egg white, seafood);
- Condiments (all hot, garlic, cinnamon, ginger).
Preparing fat burning tea to lose weight in the stomach, and throughout the body:
- Brew green tea;
- Add ginger and lemon, no sweeteners;
- We get a delicious and healthy drink.
Losing weight loves natural fat burners, as it eliminates the importance of taking synthetic supplements for weight loss.
What you need to eat before exercise to lose weight? It turns out that you need to think about nutrition in physically active days. There are lots of nuances. We analyze important for weight loss.
Exercises are cardio and power. Cardio acts to burn fat, but only works during exercise. Power develops muscles and the effect lasts for 24 hours, because for growing muscles you need more energy than non-working ones.
The most fruitful exercises are morning on an empty stomach. For subcutaneous fat immediately turns on and is converted into energy, and if classes take place after a meal, glucose extracted from the diet is first used.
If, however, classes do not take place in the morning, you need 1 — 1.5 hours before the exercises, to eat complex carbohydrates. This is porridge and pasta from durum wheat.
Opportunity was not to eat as needed? For 30 minutes, eat simple carbohydrates. For a sharp jump in blood glucose. Due to this increase performance. But it should not be cake, ice cream and cakes. There may be fruit, nuts.
In the morning can not engage on an empty stomach? Use the method described above, or eat porridge and engage in 1 — 1.5 hours.
Do not eat protein before school.
It is equally important to know what to eat after a workout. This affects the quality of the muscles.
Immediately after exercise, you can not eat. Need to wait some time. Optimally 20 minutes. But in no case do not starve, and the time spent in training will pass in vain.
If classes were power, then most should be protein and a little less than half a serving of complex carbohydrates.
If cardio exercises, we give preference to carbohydrates and a little less than half a serving of protein.
Attention should be paid not only to the quality of food, but also to some other aspects. How much to eat? In what time? Why this or that product in the diet? Many products are not only useless, but also harmful. Metabolic processes like consistency in the ingestion of food.
- We eat at the same time. Breakfast no later than 1 hour after waking up. Further intervals range from 2 to 3 hours. Last supper 3-4 hours before bedtime;
- Meals should be at least 5-6. The more, the better, but in small portions and in accordance with paragraph 1;
- Enjoy. Learn to eat without extraneous noise, in the form of a TV, radio and computer. Do not pick up the phone. Crush the pieces carefully, feeling each taste;
- We drink water in accordance with 30 ml per 1 kg of weight;
- Eat more fiber-rich foods. It helps cleanse the body and slim. Fiber is found in natural products (vegetables and fruits). Be careful with fruit, after all it is simple carbohydrates. It is better to use them before 16:00. But vegetables in any quantities. It is great if with each meal there will be vegetables cooked in approved ways or fresh;
- The physiological volume of the stomach 250 ml, a simple glass. In obese people, it is usually stretched, but it is necessary to overcome themselves and eat no more than 250 grams in one sitting;
- Favorite harm exclude completely not worth it. Treat yourself once a week with chocolate or once a month with a piece of cake. Choose a scheme that will help not to break. Knowing that at the end of the week it would be possible to allow a little more, I no longer want to gorge at night. Best of all, if it is morning meals, in order to have time to burn a snack before sleep;
- All hazards can be replaced. Recipes are widely available. Proponents of proper nutrition have long replaced baked goods, mayonnaise and sweets with health benefits. Moreover, not yielding taste;
- Use the scheme: breakfast — complex carbohydrates; lunch — complex carbohydrates, fiber and protein; dinner — protein and fiber.
Between meals, snacks, it can be nuts, fruits, vegetables or protein. One of the above or a combination. For example, lettuce and chicken meat, but a snack at 150 grams.
These principles need to be followed in order for the body to work properly and not think that something unnatural is happening and you need to stock up.
In conclusion, recall the past:
- Vitamins, minerals, micro and macronutrients are important for weight loss and health. It is worth examining your food to see if the product is beneficial or can be replaced or even completely eliminated;
- You need to make your diet of useful products that are presented in the article. This will help and improve the body’s device, and burn fat faster;
- It is necessary to engage in physical activity, while before training, use either complex carbohydrates, or fast, determining the time for practicing exercises;
- After a workout there is no hour. Next, we look at the type of activity, cardio — more carbohydrates, power — protein dominates;
- Meals should be frequent and small. Watch for breaks in between;
- It is required to eat more vegetables and fruits, but also not to exclude harm in reasonable quantities;
- Do not forget about liquids.
In general, look for your health and well-being. The body will always tell you how to eat it. Consult your doctor.
The right products will quickly get rid of extra inches, but do not go to extremes. Love yourself and your body!