Scientists have proved that a slender man means healthy, so more and more people decide to lead a correct lifestyle . To lose weight will have to make serious changes in the usual diet. For this purpose, it is necessary to focus on the rules of dietetics.
The Basics of Proper Nutrition for Weight Loss
To start wasting the accumulated calories, it is necessary to adjust the proportions of BJU. Nutritionists conducted numerous calculations, which allowed to determine the optimal amount of these substances for those who want to lose weight. Basics of proper nutrition about BJU indicate that for each kilogram of weight should be 1 g of protein, 0.5 g of fat and 2-3 g of carbohydrates. In the formation of their diet, it is important, at least at first, to take into account these indicators in order to lose weight.
Food for weight loss should be diverse, because the body is important to get an important list of vitamins, macro- and trace elements and other substances. The process of losing weight is activated when the body expends more calories than it does from food. The daily calorific value should not be more than 2000 kcal. For embezzlement of stocks, it is recommended to actively engage in sports. Fasting is the main enemy of the figure, because after returning to the usual menu, the body starts actively accumulating fats.
How to start the right diet for weight loss?
It is always difficult to make any changes, this also applies to eating habits. To get used to and not break, it is recommended to do everything gradually. First, make yourself a diet for weight loss, given that the best option is a five-time meal. It is recommended to paint for yourself all by the hour. Another tip on how to switch to the right diet for weight loss is to exclude from your diet simple carbohydrates, which are in sweets, baked goods and other harmful foods. Even these small changes will allow us to see good results.
Products for proper nutrition and weight loss
To start the process of getting rid of excess weight, you need to replace in your menu harmful food useful. There are foods that improve metabolism, help to get rid of hunger for a long time and purify the body. If you combine them correctly, you can lose weight and improve your health. There are basic foods for weight loss, which can be divided into groups.
- Low-calorie . This includes food rich in fiber, for example, vegetables, greens and fruits. They help to get rid of hunger for a long time and cleanse the body of toxins.
- Low-fat . Food for weight loss should not include foods that contain saturated fats. It is better to choose dairy products with a low fat content for your diet, as well as poultry, fish and seafood.
- Protein . Due to the high protein content, muscle growth improves, excess fluid is removed and metabolism is accelerated.
- With a low glycemic index . Such products are natural fat burners , helping to normalize blood sugar levels and reduce appetite. This includes vegetables, greens and cereals.
- For long saturation . Thanks to rich foods, you can permanently get rid of hunger, which will reduce the caloric content of the diet. They should contain slow carbohydrates, for example, you can choose whole wheat bread, cereals and pasta from flour of solid varieties.
Healthy diet for weight loss
If a person decides to become slimmer and improve his health, then it is necessary to make changes in his diet. To do this, you should focus on the existing rules of dietetics. First, we conduct a revision of the refrigerator, removing harmful products: smoked, salted, pickled, sweet, spicy and baked. Healthy diet for weight loss, whose menu is best developed independently, given the rules of dietetics, should include a variety of useful products.
- Breakfast is the main meal and the most caloric. To do this, it is better to choose foods rich in complex carbohydrates.
- Easy meals - dinner, and it should be no later than three hours before bedtime. It is best to choose meat or fish with a small amount of fat and vegetable salad.
- One of the principles relating to how to eat right every day - vegetables and fruits should be 50% of the total diet.
- No less important is the correct heat treatment. If you want to lose weight, then it is important to forget about frying, and it is better to stew foods, bake and cook for a couple.
Nutrition in losing weight and playing sports
To lose weight with regular physical exertion, it is important to change your diet. The menu should contain many vegetable and animal proteins. Another important component - fresh vegetables and fruits, important for the digestive system. Prefer to give a fractional food, and portions should not be large. It is important to observe the regime that training should take into account. Proper nutrition and sport are two concepts that, individually, will not give good results.
Nutrition after workout for weight loss
Under the influence of physical activity, fats are burned in the body, and the process continues after the end of training. Given this, it is important to give up food for two hours, but you need to know what you need to eat after the training after the specified time. The menu should be food rich in protein, for example, low-fat cottage cheese, boiled fillet, seafood and white fish. Supplement them with green vegetables, which are best seasoned with olive oil.
Nutrition before exercise for weight loss
The consumption of stored fat is due to physical stress, so it is important to take care that the body does not take calories from food. For this, you can not eat right before training and the best time is 2-3 hours before it. It is necessary to understand what is before the training, since not all products are allowed. The recommended variant - carbohydrates, for example, buckwheat porridge, bananas and muesli. Supplement them with a vegetable salad dressed with oil. The weight of the portion should not exceed 300 g. If you can not eat for a couple of hours before classes, then for half an hour you can eat 100 g of oatmeal and apple.
Power athlete for weight loss
People who regularly give in to physical exertion should correctly form their diet, taking into account the necessary quantity of BJU. The complex of carbohydrates has a connection with age and is important for obtaining energy. Counting it is worth that for every kilogram of weight should account for seven grams. Sports nutrition for weight loss should include proteins and the recommended rate for small loads is grams per kilogram of weight, but with increased training, the amount increases to two grams. As for fats, they should not be more than 30% of the caloric content of the entire diet.
Nutrition in sports should necessarily include vitamins and minerals. It is best to take an additional complex. Another important point is maintaining the water balance, because during intensive training a person loses a lot of fluids with sweat. In a day it is important to drink at least two liters. The total amount should be drunk during the day.