The problem of excess weight forces us to look for the most effective, but at the same time, quite safe ways to get rid of extra pounds. Numerous diets offer us, having gathered the will into a fist, to switch exclusively to low-calorie products for weight loss. Their developers promise that by following strict recommendations, you will very quickly find the desired harmony. Is it really? How to lose weight without denying yourself a varied and tasty diet? What foods should be included in your diet for everyone who wants to lose weight? & nbsp; Together with estet-portal.com we will look for answers to these questions.
Let's say a firm "no" to exhausting diets
We all know very well that the appearance of excess body weight is provoked by two main factors. First of all, it is an imbalance between food consumption and energy consumption. Excessive consumption of high-calorie foods with a high glycemic index, combined with a sedentary lifestyle, inevitably leads to the appearance of unwanted subcutaneous fat deposits. However, often the appearance of excess weight is also facilitated by a decrease in the metabolic rate, which can be caused by a variety of reasons.
In particular, attempts to quickly lose weight by reducing the volume and caloric content of the daily diet lead to a slowdown in metabolic processes.
Attempts to starve or limit oneself too much in food — an inevitable shock to the body, which leads to a slowdown in metabolic processes. Organism tries to provide himself with a reserve of energy in case famine times come again and diligently stores fat at any opportunity.
So, in order to effectively and safely reduce body weight, we need, first of all, to increase energy expenditure and reduce the number of calories consumed. What can you eat to lose weight?
Best low calorie foods for weight loss
Because feeling hungry has a very negative effect on the effectiveness of the fight against excess weight, you need to include in your diet low-calorie products for weight loss, which will provide you with a wonderful feeling of satiety.
This is, first of all:
· A whole range of fresh vegetables and herbs containing a huge amount of fiber, which fills the stomach and stimulates active bowel cleansing. Various types of cabbage, celery, lettuce, cucumbers, tomatoes, carrots, broccoli are useful.
· Fresh fruits and berries, which are suitable for a light snack during the day. Nutritionists recommend paying attention to apples, pears, figs, raspberries and blueberries.
· Fat-Free Dairy Products — kefir, cottage cheese, natural yogurt, containing calcium, phosphorus and milk proteins necessary for our body. In addition, consumption of dairy products
Eating foods that serve as a source of complete protein will not only provide the body with energy, but also replenish the supply of essential amino acids. In addition, proteins take a little longer to digest than carbohydrates and fats, which means they help delay the awakening of hunger.
Among protein low-calorie products for weight loss, nutritionists unanimously recommend giving preference to:· lean meat— skinless chicken breast or drumstick, lean beef or veal;
· offal, in particular chicken and beef liver, rich in iron, vitamins A and E;
· fish and seafood, which contain proteins, iodine necessary for the body, rich in omega 3 unsaturated fatty acids that protect the heart and blood vessels;
· chicken eggs — source of all essential amino acids and many trace elements.
However, not only the choice of product is of great importance, but also the way it is prepared. For protein products, baking or grilling, stewing in your own juice is suitable. But vegetables and fish are best steamed.
Are fats necessary for weight loss
A balanced diet must necessarily include a certain amount of fat necessary for the normalization of lipid metabolism. However, the fight against excess weight requires a more careful approach to choosing the "right" fats. It is really better to forget about animal fats and margarine for the period of weight loss. But the use of a moderate amount of olive oil will help rid your body of "bad" cholesterol and prolong the youth of blood vessels.
Also, be aware that many vitamins are fat soluble, they simply won't be absorbed by the body unless your salad dressing contains vegetable oil.
Dietitians consider various types of nuts to be an important source of incredibly valuable fats for the body. Of course, almonds, peanuts or walnuts are very high in calories, which means that when losing weight, it is worth limiting their use, using them as a satisfying and healthy daytime snack.
So, we have already mentioned proteins and fats, but almost nothing has been said about products that supply carbohydrates to the body. The vast majority of diets call for limiting the consumption of the carbohydrate component of the diet as much as possible, since it is the excess of carbohydrates that leads to the appearance of unwanted body fat. However, there are a number of foods that, when eaten in moderation, will provide you with easy and safe
Among them:· oat flakes, muesli seasoned with natural yogurt;
· wholemeal bread, bran baked goods;
· whole grain crispbread;
· legumes, which, in addition, serve as a source of valuable vegetable protein.
Products that help speed up metabolism
There are products, the use of which helps to activate metabolic processes, accelerate the breakdown of fats, and also rid the body of waste and toxins. Among the recognized leaders:
· Green tea, which not only perfectly refreshes and tones, but also helps to quickly break down fats that have entered the body. In addition, the use of green tea contributes to the prevention of cancer.
· Ginger rich in vitamins, which has long been known as a product that stimulates the secretion of gastric juice, speeds up metabolism and, most definitely, promotes weight loss.
· Grapefruit juice, "working" to reduce appetite, regulating insulin production. Nutritionists recommend drinking freshly squeezed juice of this exotic fruit after meals.
For more interesting and useful information on healthy eating, visit estet-portal.com.
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