The idea that there is much to eat and lose weight is not new. Scientists have proved that there are healthy foods that can burn fats. There are many necessary and in order to strengthen muscles: when a person is intensively involved in sports, it needs intensive diet. For getting rid of extra pounds do not have to starve, just need to eat right, and help a specially selected food for weight loss.
What should be healthy food for quick weight loss?
To lose weight need to move more and eat less, but in real life it is not always useful, especially if you have health problems. Let us replace your usual diet with wholesome products that will build body will help to improve the body. In order to achieve quick weight loss you need during a meal to follow some rules:
Drink more fresh water. When we want to drink, you should not pour your own tea, coffee or hot drink, cake or candy. The body requires only water.
Eat more fresh fruits and vegetables. They, in addition to vitamins and necessary for the body trace elements, will fill the stomach leaving no room for junk food.
To chew your food. Our stomach is about the size of his fist, and we cram into it many times never chewed food and want it never failed us.
Cottage cheese and low-fat dairy should be introduced in daily diet. They not only saturate the body with the necessary calcium, but will not allow gaining extra pounds.
Food 3 hours before sleep will cause the liver to recycle the deposited fats.
Eat small portions but often. This food helps to maintain normal levels of insulin in the blood, and effective weight loss.
In the menu, pay more attention to protein than carbohydrates or fats. They are perfectly saturate, forming the basis of muscles, and also contain a small amount of calories.
Not to narrow and not stretch the stomach, the amount of food per meal should be around 300 ml. of vegetables is the size of two stacked hands. But such products are allowed to eat more, because vegetables contain a lot of useful dietary fiber that contribute to weight loss. Carbohydrates, which include grain, rice, fruits, cereals should be consumed at one time no more than fits in a fist. Useful proteins (cheese, meat, fish, beans) one serving should be as much as will fit in your palm, and fats – the size of a large finger.
For each person there is an individual daily norm of food, which is about as follows:
- Breakfast: 20% of the daily intake of food.
- Second Breakfast: 15%.
- Lunch: from 30%.
- Afternoon tea: 15%.
- Dinner: from 20%.
To calculate is the interest easily. For example, the average daily caloric for weight loss is 1,200 calories. For Breakfast and dinner, people will spend 240 kcal for lunch – 360. Try to keep the first half of the day had most of the food, because after 16 hours, the metabolism, as a rule, designed to accumulate energy, while up to 16 hours for consumption. If you eat every 3-4 hours, this rhythm will quickly become habit and you will lose weight.
When losing weight you need a regular and uniform supply of food. Should not be too short or long intervals. Non-food leads to obesity and such troubles as:
- a slow metabolism;
- elevated levels of cortical;
- depression, mood swings;
- chronic fatigue.
A sample eating schedule looks like this:
7:00 – Breakfast.
10:00 – second Breakfast.
14:00 – lunch.
16:00 – afternoon snack.
20:00 – dinner.
A list of correct and healthy diet food
Not all food for weight loss is helpful or diet. If you want to lose weight properly without losing health, you need to eat the following products:
1) Apples, which contain more than 10% of the required body of fiber, antioxidants and plenty of vitamin C.
2) Bananas, they have a lot of calories, but this healthy snack between meals.
3) Broccoli. No matter how you eat it: raw or cooked – it reduces "bad" cholesterol and prevents cancer.
4) Cucumbers. For weight loss, they are useful as its content: 95% water and only 15 kcal per 100 g
5) Dark chocolate in small quantities to completely replace the body's need for sweets.
6) Domestics, which has more nutrients than processed.
7) Fish. It is not necessary to roast, in any other form it is very useful to digest the stomach completely, unlike any meat, contributing to effective weight loss.
8) Mushrooms – source of protein that promotes weight loss.
9) Eggs contain protein, besides affordable and easy to prepare.
10) Ginger improves the metabolism and cleans the blood.
11) Low-fat yogurt – a source of vitamin b, calcium and other nutrients.
Protein low calorie foods, slimming belly
The error in the food immediately affects the stomach and waist women. Even if the figure is not particularly affected overweight, thick-waited looks disproportionate. To make the tummy flat, you need to eat special foods. But he or she must forever abandon tobacco, alcohol, fatty, starchy foods and sweets. You need to focus on foods of plant origin and sports training.
Eating for weight loss before going to the fitness club is an important component of the entire work on the figure. To lose weight effectively, you need the body before a workout to give you energy during exercise consumed in large quantities. The ideal option is to find low carbohydrate foods. It will give the body the necessary supply of "fuel". It is not necessary to go to the gym with a full stomach, the benefits for a light meal, for example, buckwheat porridge, salad of green vegetables and a couple of wheat crackers.
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