Man, individual and personality are the key concepts of psychology, which are no less ...
A logical question: if you have anything, it will be much harder to lose weight. Many people think that the best food for weight loss is the one with the least calories. There is some truth in this, but calorie content is still not the only criterion. The right food for weight loss should also be satisfying, easy to prepare, and cause only a slight increase in insulin levels. Based on all these criteria, we begin to choose the right menu!
1. Egg white
The favorite product of bodybuilders, fitness models and other jocks because it is one hundred percent protein. Four grams of protein, zero grams of carbs and fats, and only 16 calories. Would you like ten whole egg whites for breakfast? Not a problem, it's some measly 160 kcal that will saturate you to the core. An egg white omelet with vegetables and low-fat cheese is a great breakfast, and the protein separated from a boiled egg is a satisfying snack if you add vegetables for fiber.
2. Low fat yogurt
An excellent source of not only protein, but also calcium, besides, this is, one might say, a dessert, you can indulge in it. There are a million different yoghurts, you just need to watch that the composition is low in sugar. It's even better to take plain yogurt and chop the fruit into it yourself, and then beat in a blender. There is a whopping 22 grams of protein in one serving of Greek yogurt and only 120 calories.
Studies have shown that eating yogurt can help you lose fat. Maybe this is because calcium reduces the ability of cells to store fat in themselves, or in certain chains of amino acids found in dairy products. In general, yogurt helps you lose weight.
3. Turkey
Skinless turkey is the leanest meat on the shelves. Would you like to eat some turkey breast? Easy! It has only 240 calories and a lot of protein. Just do not forget to remove your skin: it contains fat, which will negate all your efforts to select a "lean" diet.
4. Apples
A great option because apples are easy to take with you and can be eaten anywhere. A medium apple contains 24 grams of carbohydrates, 3 of which are fiber, and 80 calories. This applies to both red and green fruits: almost all apples are the same in calories. When choosing them, pay attention to the smell: the apple should smell like an apple. Blueberries have gone not far from it: they are high in fiber and antioxidants.
5. Salad
It doesn't have much fiber, but it takes more calories to digest than it contains. Nice fact. This is the so-called negative calorie product.
The main reason salad is on this list is simple. Take a salad, add vegetables and some legumes and you're full. Another plus: the salad is chewed for a long time. Why is this good? The brain realizes that you are full only 20 minutes after eating, and the longer you eat, the less you end up eating. Another bonus is antioxidants and vitamins.
6. Lean chicken or vegetable soup
Like a salad, soup is a meal to be eaten thoughtfully, and as a result, you eat less. Also, soup is easy to fill up and get fewer calories. You can combine and cook any vegetables in one saucepan. We fry only onions with carrots in a little oil, if you are planning lean borscht, then also beets. All other vegetables are thrown raw into the pan. The result is unrivaled. Be afraid to order soup in restaurants: as a rule, they put cream, cheese, sour cream there, and this is far from a dietary option.
7. Almonds
It is high in calories like all nuts, but it contains healthy fats. To be more precise, almonds are the seed of an almond tree. It contains a lot of vitamin E as well as protein.
Studies have shown that the calories we get from nuts are less harmful to the figure than everyone else: the human body is supposedly unable to efficiently extract energy from nuts.
Be careful with them anyway! Nuts are easy to overeat. A quarter cup of almonds contains 140 calories and 15 grams of fat, which means there are (incredible) 560 calories and 60 grams of fat in a whole cup! So your dose is a handful, just a quarter of a cup.
8. Oatmeal
A very satisfying product with few calories. This porridge contains slow carbohydrates that provide long-lasting feelings of fullness and does not make insulin skyrocket. It's especially good if you don't make it sweet: I honestly have no idea how you can eat sweet porridge. My choice is oatmeal on water with soy sauce... This is like a peasant, without honey and raspberries, ugh! How to cook oatmeal,.
9. Tuna
I heard a joke that in a public place a bodybuilder is easy to recognize by his smell: he smells fish a mile away from him, because he eats tuna a hundred times every day. Choose canned food without mayonnaise, otherwise there will be no benefit from them. Mayonnaise is a disaster for any weight loss attempt because it is high in fat and empty calories. In other cases, tuna is useful, especially if you make a real steak from it.
10. Broccoli
Most often sold frozen. Add to an omelet, to any oven-baked vegetables and fish, you can throw in vegetable soup. It seems to me that she is everywhere to the point. Just gold, not a vegetable!
If you read carefully, you probably thought that all these products can be interestingly combined with each other and thus get healthy, low-calorie and nutritious meals, from which you will only lose weight.
If you are trying to lose weight, then most likely, you must count calories. Well, at least a little, well, at least sometimes. And you know perfectly well how many of these same calories are burned on the way to the house, in the gym or when washing dishes. And also, probably, they have already studied the features of the basal metabolism - how much energy is spent on blinking, breathing and reclining on the couch. And very by the way, nature has come up with another loophole for the consumption of these same calories - it turns out that the body is forced to spend them on ... digesting food.
The extra energy that the body expends during digestion is called the slightly abstruse thermic effect of food (TEF). Calculating how many calories will be spent on digesting food eaten is quite simple. This is usually 10% of the total caloric intake of the daily diet. For example, if you consume about 2000 kcal per day, the TEF would be about 200 kcal.
But everything is not so simple and unambiguous. For example, TEF is also influenced by what you eat. Some studies show that a mixed diet that is well balanced in protein, fat, and carbohydrates can increase energy expenditure for digesting food. The more protein and fiber in the diet, the higher the TEF. The more often you eat simple carbohydrates and fatty foods, the lower your TEF. In addition, some experts believe that vigorous exercise can also increase the thermal effect, but no one can really explain how this works. And yes, the older you get, the less TEF.
Despite the fact that TEF is a rather insignificant share of daily calories consumed and, in general, can be neglected, nevertheless, this effect should not be completely discounted. Moreover, it can be adjusted. And in the fight against overweight all reasonable methods will be good.
Eat in small portions, but more often 5-6 times a day.
In principle, this advice does not contradict the traditional recommendations for losing weight, implying fractional meals.
Don't skip tea, coffee, or other caffeinated beverages.
Here the experts broke off spears and teeth against each other. There is still no definite answer whether caffeine is useful or harmful for the body. And if it is useful, then what exactly does it do in this very organism. Therefore, the principle is one - do not overdo it. This means that a couple of cups of coffee, drunk for pleasure, will not harm. But caffeine-containing energy drinks or alcoholic drinks remain outside the brackets. On their account, the opinion of experts is unequivocal - no benefit, except harm.
Eat spicy foods sometimes: with peppers, garlic and other "hot" spices.
Unfortunately, no one can clearly explain how spicy dishes "disperse" TEF. Apart from the sensation of "warmth" from the irritation of the receptors, no other special properties were noticed behind them. In addition, dishes with capsaicin and other "shaving" phytoncides are still not recommended for diseases gastrointestinal tract... But if you are from a tribe of "fire-eaters" and have not yet had time to finish your stomach with improper nutrition, you can try.
Eat more protein.
In general, a protein-rich diet is highly recommended for those who want to lose weight and improve the performance characteristics of their figure. It is worth noting, however, that a "protein-rich diet" is not the same as a "protein-only diet." We all know perfectly well how the imprisonment ends on diets like the "Atkins diet", "Kremlin" and their mono-protein colleagues. It ends badly. And this means that to overclock TEF, you need to choose a variety (we will not forget about plant proteins) types of protein. but do not dwell only on it.
Let's take a closer look at protein sources. Western fitness trainers directly insist that some products are excellent at increasing TEF, while allowing you to fully train and build muscle mass... For example, they recommend that you add about 100 grams of protein to every meal. The favorites are tender chicken, turkey, fish and even lean pork. But a small piece, not fried in oil and must be combined with other foods. Yes, rich in fiber.
In general, such a combination is difficult for the body to digest. First, you need to chew it, and then drive it throughout the digestive tract to squeeze out the maximum. Another plus is that fiber, moving extremely slowly and being digested, leaves a feeling of fullness for a long time. If we take into account the fractional portions - not only more calories are burned, but much less consumed. You just won't get hungry until your next meal.
A variety of vegetables that can be eaten raw are recommended as a source of fiber. In second place are stewed and baked vegetables (with spices and hot peppers), as well as cereals that have not been specially processed. That is, easily digestible semolina or white rice is not our choice. But spelled, cerealsthat needs to be cooked, unpolished rice, as well as all sorts of relatives of "Artek" cereals - that's it. And, of course, without sugar and a huge chunk of butter. After all, carbohydrates and TEF fats, on the contrary, slow down.
Bon appetit and successful waste of calories!
Snezhana Shabanova
Photo istockphoto.com
Paradoxically, some foods do not only store fat, but also burn them. Of course, they are not able to instantly melt the excess volume in the area of \u200b\u200byour waist and hips, but it is easy to resist the feeling of hunger in the process of losing weight!
They must be introduced into the diet in moderation, not forgetting about such necessary components. rational nutritionlike proteins, fats and carbohydrates.
Using various diets for weight loss, it should be borne in mind that a calorie deficit in the diet disrupts metabolism. The average required minimum is 1300-1800 calories per day.
If the body does not receive the set calories, it automatically changes to a fasting regime. This slows down the digestion of food and the expenditure of calories. And even after you return to your normal diet, your body will still store fat in case of possible hunger.
Therefore, in addition to introducing into your diet foods that help burn fat and limit the calorie content of the diet, you also need serious physical activity.
What can help you in your fight for a slim figure? First of all, water. If the body is deficient in fluid, its metabolism slows down. He begins to accumulate water reserves, and you get additional volumes. Water helps to eliminate toxins, toxins, destroyed fat cells. You need to drink at least two liters of clean water per day.
Eat protein-rich foods. Protein is involved in building muscle, and the more you have, the more calories you'll burn without even exercising. In addition, more calories are consumed for the absorption of proteins than for fats and carbohydrates.
Chicken breast, fish, egg whites, turkey - These foods are good sources of protein. The fatty acids present in fish strengthen blood vessels and also contribute to weight loss.
There are vegetables with a negative calorie content, more calories are spent on their processing than they enter the body with. They also contain beneficial fiber that improves the functioning of the gastrointestinal tract. These vegetables include: bell peppers, broccoli, green pea, cucumbers, carrots, asparagus, beets, kohlrabi, celery, cauliflower, artichokes, black radish, zucchini.
All citrus fruits, plus pineapple, papaya, and raspberries are good helpers in the fight against body fat. The substances contained in them have a fat-burning effect, and a large amount of vitamins and minerals contribute to the normalization of metabolism. The Japanese, who discovered the wonderful properties of raspberries, are advised to eat half a glass of berries 30 minutes before breakfast, lunch and dinner.
Green tea is another useful remedy for weight loss. It activates metabolic processes in the body, helps to eliminate toxins. Five cups of tea a day will burn 80 calories.
Olives and olive oil are ideal dietary products. Drink a teaspoon of olive oil daily in the morning on an empty stomach or eat 10-12 olives. You will be able to control your weight without gaining extra pounds.
As you can see, there are low-calorie fat-burning foods. You just have to choose the ones that you like and enjoy watching the extra pounds gradually melt away.
The main rule in nutrition is proper nutrition. There should always be food in the diet that will give you beauty from the inside out.
Rule # 1 ... Don't overeat. Even if you are too hungry, never overeat, otherwise a hearty lunch or dinner will cost you dearly. Overeating leads not only to extra harmful pounds, but also causes a load on work internal organs... What affects the appearance and condition of the skin. If you move a lot and actively, and your energy expenditure does not correspond to the calorie content of the food you eat. What to do?
Rule # 2 ... Eat 5 times a day. But a little! Such nutrition will maintain optimal glucose levels and suppress hunger hormones.
Rule # 3. Eat half your serving size.
Rule # 4. Blue reduces hunger. We use dishes and a blue tablecloth.
Healthy protein food.
Our body needs protein from food for cell renewal and normal existence. You can't do without animal protein: beef, rabbit meat, poultry, eggs, dairy products. Meat is also rich in iron, which is responsible for cellular respiration. Fermented milk products are rich in essential calcium for bones and nails.
Vegetable protein is also very important, which makes up the second half of the required daily intake of protein products. Namely: of various kinds legumes, beans, etc.
We limit ourselves to the consumption of fats.
Because of fats, we get better, we age more intensively, the skin and hair become greasy, and inflammatory processes form on the skin - this is an insidious fact. We try to incorporate more vegetable fats into the diet than animal fats. We use olive oil more often. It is an excellent source and storehouse of vitamin E. "Vitamin of beauty", as it is also called, is a powerful natural antioxidant that prevents cell damage and destruction.
Also, do not forget about linseed oil. It is one of the champions containing unsaturated fatty acids. Thanks to which the process of renewal and rejuvenation of skin cells takes place. The skin becomes smoother, firmer and more youthful.
Less sugar!
Sugar should be excluded or limited from the menu. It helps break down collagen, the main component of the skin. After all, it is collagen that is responsible for the youth and freshness of our skin. We eat more fruits that are rich in fiber, vitamins necessary for the beauty and youth of the skin.
Eat seafood.
Seafood and fish contain calcium, magnesium, phosphorus, iodine, zinc. It is a source of beauty, youth and energy. And therefore, at least once a week in the diet should be fish, seaweed or other seafood rich in unsaturated fatty acids.
We drink a lot of water.
We consume enough water - 1.5-2 liters per day. It can be not only water, but also other drinks: green tea, juices, compotes, fruit drinks, etc. We drink less carbonated water, especially "colored" carbonated drinks: lemonades, citro, pepsi, cola.
We normalize the bowel function.
The skin is a "mirror" of our digestive system... Here, cereals, vegetables, dairy products, whole grain bread, fruits will come to our aid. They are essential for effective and proper bowel function. If there are no problems with the intestines, then immunity is in order. At the same time, we rarely get sick and look great!
There are many theories about proper nutrition, but it is quite difficult to transfer them to life. Somewhere in the depths of our subconscious, we have reliably strengthened the idea that everything useful is necessarily tasteless. After all, many people in childhood were stuffed with the hated oatmeal, milk or fish oil. In fact, there are a huge number of products that are not only healthy, but also delicious. What can you eat tasty and healthy? Let's consider further.
There are many types of cheese. It is used to prepare many dishes, from light snacks to complex and intricate desserts. If you choose cheese for daily consumption, go for lean and unsalted varieties. This product is an excellent source of calcium, which is essential for strong bones and teeth, as well as the beauty and strength of hair and nails.
How is it there? Eat a couple of slices a day, along with a melon, apple, or leafy herb of your choice. It will be a great snack, light and nutritious.
Meat
Our body constantly needs a complete protein of animal origin. It is essential for all cells in our body, including for the normal functioning of the immune system. Chicken is considered the best source of animal protein. It contains minimal amount fat and cholesterol and is a recognized dietary product. Before cooking, remove the skin from the meat, it is just not worth eating it.
One of the options for a tasty and healthy dish is chicken meat, pre-stuffed with garlic and cooked in a double boiler. Other compartments are good for putting rice and various vegetables. You can also make a delicious sauce.
Kelp
Many of us are deficient in iodine without even realizing it. The deficiency of this element affects both the appearance and the mental abilities and the general condition of the body. An excellent source of iodine is the so-called seaweed - a brown seaweed called kelp.
It tastes very good and is essential for the proper functioning of the thyroid gland. In addition, this product contains many other equally essential trace elements. You can make soup with seaweed, shiitaki mushrooms and soybean paste.
Mango
A fruit like mango appeared relatively recently in our supermarkets, but has already gained popularity among consumers. It belongs to the sumach family and has a unique bright taste and aroma. The juicy fruit helps reduce blood pressure and stimulates bowel and kidney function. It is rich in many vitamins and minerals. Both the pulp and mango juice can be used to make sauces, desserts, and salads.
Vegetable oil
Vegetable oil is an especially useful element of daily nutrition. It supplies our body with polyunsaturated fatty acids, vitamins A and E and proteins. Its regular consumption is necessary for the normal functioning of brain cells and many internal organs. Remember that unrefined oil is considered the most useful, because it contains more of the substances we need.
It should be added regularly to salads and ready meals. For cooking dishes that require heat treatment, it is better to use refined varieties. For a light snack, fill in the finely grated carrots with a couple of spoons vegetable oil... Carotene will be assimilated several times better.
Kiwi
In early spring, be sure to eat a berry like kiwi. It contains a large amount of vitamin C and helps to cope with vitamin deficiency and prevent colds. It also contains a lot of potassium, which is necessary for the normal functioning of the heart muscle.
In addition, this element serves as the prevention of hypertension. Kiwi prevents blood clots from forming. It can be used to make jellies, preserves, salads. There are recipes that suggest serving it as a side dish for meat.
Ginger
Another delicious food you can add to your daily diet is ginger. You can buy it ground, candied, as parts of rhizomes, or pickled (such small slices of a delicate pink color are usually served with sushi).
Ginger has a tart and pungent flavor that is sweet at the same time. It is considered a hot spice and has a mass medicinal properties... Ginger is high in carbohydrates, protein, fiber, amino acids, phenols, and essential oils.
Regular consumption of ginger helps to cleanse the liver, intestines and stomach, improve blood circulation and relieve gas. Ginger tea is a proven remedy for colds and coughs.
Thus, in the world there are a huge number of products that are not only tasty, but also very useful. Everyone can choose them to their liking and cook the way they like it.
Ekaterina, www.site
