From the point of view of losing weight, useful food is one that carries not only a lot of vitamins, minerals and amino acids, but also has a fairly low calorie content. Consider what foods should be included in the diet menu.
Useful food for losing weight
In order to lose weight, a person needs to restore the balance of energy. Each of us has a certain amount of calories, which we spend on our daily life. If with food we get more energy, the body begins to store it in the form of fat cells. But if we get less with food than we need, then the body splits the fat deposits and uses them as a source of energy.
Therefore, you can lose weight in two ways: either by increasing the energy expenditure (doing sports, for example), or by lowering the energy intake - that is, by adjusting the food.
In addition, doctors believe that to effectively lose weight in the body should not be a deficiency of iron and calcium - these substances are involved in metabolism and are needed to reduce weight. They can be obtained with food and drugs.
Thus, the most useful food for a slimming person is fruits and vegetables rich in a full spectrum of vitamins, dairy products, saturated with calcium, and meat, beans and nuts, from which you can get iron.
The most useful food for weight loss: low-calorie
The greatest benefit to your body with a diet for weight loss will bring products with a low calorie content, which you can eat without fear for the figure. These include:
- cabbage and Peking cabbage;
- cucumbers;
- all leafy vegetables and salads;
- zucchini and zucchini.
In addition, the list can safely include all non-starchy vegetables, that is all in all except potatoes, corn and legumes.
Healthy and healthy food, rich in iron
In order to receive a sufficient amount of iron, the following foods should be present in the diet - preferably at least 2 positions a day:
- beef, veal, rabbit, duck and turkey;
- liver;
- all kinds of seafood, fish - especially mackerel and pink salmon;
- egg yolk;
- oatmeal, buckwheat, beans, lentils;
- dried fruits and fruits.
Do not strive to eat too many such products, because excess iron is also dangerous, as is its lack.
Useful and tasty food, rich in calcium
It is very important to get enough calcium, so that the process of losing weight goes pretty quickly. Calcium can be obtained with such food:
- all legumes;
- all berries, including rose hips;
- any green vegetables and greens;
- fermented milk products: curdled milk, cottage cheese , cheese, sour cream, kefir.
All these products perfectly influence the figure, and if you make up your diet from them, you will quickly get in shape.
Useful food: make a diet
You can create your own diet, using the basic rules of healthy nutrition and information about useful products. We offer several balanced options that can serve as a model.
Option 1
- Breakfast: oatmeal porridge with raisins, tea with lemon.
- Lunch: a portion of mushroom soup, a salad of Peking cabbage with soy sauce.
- Afternoon snack: a cup of tea with milk.
- Dinner: courgettes stewed with turkey and greens.
- Before going to bed: a small glass of kefir.
Option 2
- Breakfast: a couple of eggs and a salad of sea kale, tea.
- Lunch: chicken soup, vinaigrette.
- Afternoon snack: a portion of unsweetened jelly on berries.
- Dinner: buckwheat, stewed with beef, carrots and onions.
- Before going to bed: a small glass of ryazhenka.
Option 3
- Breakfast: rice with dried apricots and apples, tea.
- Lunch: borsch, cucumber salad with butter and lemon juice.
- Snack: drinking yogurt.
- Dinner: roasted salmon with vegetables.
- Before going to bed: a small glass of varenets.
Take the average portions, eat properly - and you will quickly reduce the weight, without exerting too much effort.