Proper nutrition is a quite subjective concept. Someone tells about the threats of meat, the others insist on its benefits. Some nutritionists advise not to eat after 6:00 pm, while others say it is harmful. After hearing different opinions from competent professionals, people find themselves just lost in guesses: what to eat to thin down?
First, let’s define the task. If we want to lose a few kilograms, it is obvious that our diet should have less calories than usual food. You have to conduct a deep and, primarily, honest analysis of what you eat.
Value of vitamins and minerals
Having reduced your diet by 400-800 calories, keep in mind that you will underget a number of important vitamins and minerals. This situation is undesirable, especially if you are going to keep diet for a long time. Thus, in some cases vitamin and mineral complexes will be useful. It is best to consult a dietarian if looking for a particular way to lose weight.
Carbohydrates are an essential element of the menu for weight loss. Try to minimize the consumption of carbohydrates that are rapidly digested. These are carbonated soft beverages, packaged juices, sweets, sugar, etc. Human weighing 70-80 kg should take 2 portions of “slow” carbohydrates. These carbohydrates include: oatmeal, buckwheat meal, millet, whole wheat bread, baked potatoes. The essential property of carbohydrates included in these products is that they are long to digest. This will keep you feeling full longer, without substantially uprising levels of the blood glucose, which is significant aspect.
Proteins are the key to weight loss. Regular meals rich in proteins intensifies metabolic rate by as much as 30%, due to which you will lose weight faster. If you go in for sports, protein foods allow you to quickly build muscle, making the process of burning fat also significantly increase.
Fats and dietary fiber
In no case do give up fat. Healthy fats are an important component of a balanced diet. For a man of 70-80 kg daily rate is about 2 tablespoons of plant oil or 30-40 grams of nuts. Useful fats considered polyunsaturated fatty acids, which are beneficial to your heart, blood vessels and brain. Fatty sea fish, olive oil, flax seed are the sources of polyunsaturated fatty acids.
Most important: portions
If you want to reduce weight, the first of all monitor your portions. This is especially true for cereal and crisp breads – the most high-calorie foods of your diet. The size of one portion of cereal shall be as big as 1 fist. Bread and crisp breads consumption should not exceed 40-50 grams per day.