Proper nutrition for weight loss

25 March 2019

Evaluate your current diet to how it should be really. A healthy diet should contain:

proteins of plant origin;
the proteins of animal origin;
slow carbs;
quick but useful carbohydrates;
fats of vegetable origin.

Based on the same proteins, fats and carbohydrates, but we have to understand, what products to choose, to Supplement the body with nutrients, not calories-just a shell.

Why are we constantly hungry? Because we have food products useless. Take, for example, a regular sandwich with sausage. Look at what you eat:

White bread refined flour with E-additives and sugar. The bread is a high glycemic index, the sugar even higher, nutrients – 0 (because the flour is cleaned). What we call bread, you will get that the stomach gluten. You can feel a pleasant feeling of satiety, but the digestive system, you will not be able to give you the thanks, because the body is nothing more than garbage is not received.
The "butifarra" is a solid chemical of the E-additives, stabilizers, sugar, and MSG. Even if you eat meat, its intended benefits and will be nothing compared to the damage that causes the chemistry of the body. The pleasant, unique sensation. But for all of the stomach turns into a heavy and useless work. With the same success you could eat a couple of plastic bags.
Coffee in small quantities is beneficial, but only if it is done to prepare the drink. If it's your first caffeine fix of new to day, cardiovascular system working to bring. But if you drink more coffee on an empty stomach, gastritis is a future diagnosis.

So, at Breakfast we were given a sharp jump in sugar, the excess of doping coffee for heart and white gluten. But we have not had lunch yet! Try to eat more healthy? Don't worry, it's easier than it seems.

Proteins

The best proteins are proteins of plant origin. These include:

bean;
then;
nuts.

When you eat a dish of peas, which saturate the body with vegetable protein. When you add in sa cakes of sunflower seeds or flax is added to a crude fiber protein. Finally, any useful delicacy combine with nuts fills you with good protein.

If there is no shortage of vegetable proteins, proteins of animal origin is not necessary in that quantity in which we decided to eat it. However, the suppression of this protein is not necessary. A serving of fish, chicken or lean meat and various dairy products more variety to your diet. The most important, as prepared. But we will cover a bit below.

Carbohydrates

Our main enemies and, at the same time our main friends. Without carbohydrates, the body does not get energy. Experts say that the average diet the average person should be of 65% of carbohydrates, but if you want to lose weight, this number should be reduced to 45%.

Carbohydrates are fast and slow. First put the sugar in the blood and do it quickly. If you eat fast food, you should notice how quickly you want to eat again. This is due to spikes in blood sugar.

Slow pour the sugar in slowly, giving a prolonged feeling of satiety. Here is just what you need. Slow carbs are foods with a low glycemic index, with fiber and definitely natural:

bakery products flour raw;
unprocessed cereals;
fruits;
nuts;
vegetables.

The dried fruits and parts of fruits high glycemic index, for example, bananas, watermelons and cantaloupes. But given its nature, it is possible that, from time to time small amounts in the morning because in the morning your metabolism faster than in the night. It is the most basic of nutrition.

Fats

As for fats, you need not be afraid. Until recently, nutritionists thought that fat responsible for excess weight, but they are more guilty in cholesterol, and it is only in animal fat (margarine, butter). Vegetable oil problems do not try to eat a couple of tablespoons of vegetable oil – this is impossible and in bad taste, but a teaspoon of the filling in lettuce – different story.

Don't be afraid of fatty foods. Hard in the diet can be and you must sit in the yogurt 0%, but we have to eat correctly, not only next week, and a lifetime, so choose the different products. Today, cottage cheese with fat content of 1%, tomorrow – 15%. Fats allow for easier absorption of the rest of the nutrients, proteins. Totally fat free, so I can't.

As you can see, the list is quite impressive. We, therefore, there are no limits. From the menu only appears overtly harmful products and that continues to be the most delicious and nutritious. But there is another point which we must discuss.

Methods of preparation

Best:

kitchen;
to extinguish;
bake.

Fry, but the use of large amounts of oil has a negative impact on the product. At high temperatures, its structure changes, the release of carcinogens. If the meat is cooked in the oven in aluminum foil or steam, as a condiment you can use the lemon juice with seasonings and no butter.

The kitchen is only good in cases when you need to cook the protein dish. As for the carbs, then it is best to try not to treat them or do it with the minimum of effort.

cereals is better steamed than boiled, as the case may be;
vegetables eaten raw or slightly cooked, if necessary;
fruit eaten fresh.

When processing foods with carbohydrates that damage the tissue. There are No scientific studies that do not need, to eat fresh cabbage leaf and try to do the same with the cabbage. In the second case, there is no fiber, no vitamins.

In the winter, without question – a little stewed and baked vegetables will be most welcome. In the warmer seasons eat all fresh.

Fractional power

Already fairly common truth that the meals should be small portions, but often. This is a good board and should be respected. The stomach is not stretched, you are always satisfied and the body gets the required.

Make 5 – 6 food intakes in day with intervals of 3 – 3.5 hours, you do not need. As a full-fledged food down and snack. The main thing that was.

If for some reason it does not eat, do not fear. But only if it is an exception and not a trend. The Concessions are not allowed for Breakfast. This is so important to eat that without it in any place.

Drinking regime

You begin to lose weight if you drink a lot. A lot is not full of water. 2 – 3 years in total is enough.

The water starts the metabolic processes to cope with the toxins, nourishes tissues. If there is a lack of fluid, all of these processes slow down.

The water is applied directly to clean, fresh water, natural fruit juices, fruits, vegetables, mild green and herbal teas. Coffee, tea, alcoholic beverages, juice packages take more water than allowed and are not considered for the water.

That is to say, if you drink 2 litres of water a day + fresh fruit, replenish the body with the right amount of liquid.

Therefore, our daily diet should be:

consist of proteins, carbohydrates complex, vegetable fat;
to be correctly steamed or baked;
it is divided into 4 – 6 meals;
be accompanied by treatment of drinking water.

Healthy breakfast for weight loss

With the foundation we have discovered, but you still need to separately to talk more about the healthy Breakfast. Remember that it is very important? And all because:

you can speed up the metabolism;
normalize blood sugar, preventing it from racing;
do not eat more at night;
get the most of the vitamins and minerals.

The Breakfast was very helpful, follow the simple rules.

A glass of water before a meal. To start the process of digestion in the morning is difficult. Surely you know this. But the process was easier enough to drink a glass of water on an empty stomach. No need to add anything, only drinks water at room temperature. It is good for the stomach.
Fruits before eating. Fresh fruit cannot be eaten after heavy meals, for example, after a boiled egg or meat. Fruit takes about 15 minutes to digest, and meat – about 2 hours. Enrol in the stomach after the meat, the fruit will start to ferment. Therefore, constipation and indigestion. Get used to eating a fresh fruit before the main meal. For example, an Apple or banana. So give the body the ability to Wake up, gain vitamins and feel the energy.
The protein + carbohydrate complex. The main meal should consist of proteins and carbohydrates complexes. For example, an egg white omelet with vegetable salad.
Drink 30 minutes after a meal. When you eat a dish, wait half an hour before drinking a hot beverage, coffee or tea. This is necessary in order not to disturb the digestion and do not dilute the juice gastric.
Breakfast 30 minutes after waking up. Wake up, drink water immediately and then you can wait an hour and a half max before eating. It is better not to wait and immediately begin to eat. But you never know what we did in the morning – just not enough time. So remember: 30 minutes is all you can afford, then you must eat your healthy Breakfast.

Recipes

From theory to practice. There are great recipes for delicious and healthy dishes that you can find useful.

A tip – do not try to cook new dishes. Move slowly, one dish per day, and recipes with photos will help you with this. Still, the transition, even in a proper diet, it is difficult for the body and the mind thing.