What to eat to lose weight fast? The best foods for weight loss – list!

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There are many different methods and training programs for weight loss, but some regular exercise are not enough to achieve good results. It should be understood that a greater role in burning fat plays a proper and balanced diet. A healthy diet is a very important problem, because of what you eat depends not only achievements in sports, but also: your mood, appearance, performance and overall health. Therefore, in this article I will try to provide answers to such “hot” questions as: What are the basic principles of good nutrition? What to eat to lose weight fast? What are the best foods for weight loss? List!

 

Diet (lifestyle, diet) – in the first place, it is the rules of the meal. Diet is characterized by factors such as caloric content, chemical composition, physical properties of products, time and frequency of the meals.

   

The principles of good nutrition:

№1. Every day you should consume enough protein. If the amount of protein is not sufficient, you risk losing a significant portion of muscle mass in addition to fat, which you are lucky enough to burn. A sufficient amount of protein to help maintain lean muscle mass during a low-calorie diet. As a rule, for the guys who are trying to lose weight, protein intake is 2 g per 1 kg of body weight (for example, if you weight 80kg Man, you need to multiply 80 by 2 and as a result we obtain the rate of protein). Girls also need a little less: 1.5 g per 1 kg of body weight (for example, if the weight of the girls 70kg, it is necessary to multiply 70 by 1.5 and as a result we get a daily rate of protein). If your goal is not weight loss, and body drying, then the rate of protein, both for boys and for girls increases (boys: 2.8g – 3.5g * 1kg / girls: 2g – 2.7g * 1kg).

The best sources of protein foods for weight loss: turkey fillet, chicken fillet, hake, pollock, cod, low fat cottage cheese, egg whites (you can pair yolks). Try that would present all kinds of protein foods as a unique set of amino acids in each product in your diet.

 

 

№2. Eat as little carbohydrate as possible. Deficiency of carbohydrate helps to lose weight faster, because due to lack of carbohydrates the main source of energy is fat. Keep the level of carbohydrates per day: 50 – 100 grams. But this does not mean that if you eat 300g of carbohydrates, then immediately have to cut back on everything and move to 50 – 100 grams. No, this can not be done. Everything should be smooth, or, ultimately will type fat than throw off. Cut the 30 – 50g of carbohydrates per week until you reach 50 – 100g per day.

Choose complex carbohydrate sources (buckwheat, rice, oatmeal, barley). These carbohydrates will saturate your body with energy for a long time. Just simple carbohydrates (fruits, berries) should be present in your diet. But simple carbohydrates should not be too many (norm of about 20%). And do not forget about vegetables. Vegetables are a great source of fiber, which has a positive effect on the process of weight loss and gastrointestinal tract.

 

 

No. 3. Drink plenty of water. Water – is the foundation of our body, it is involved in many life processes. We are composed of 60% water, so we just need to drink daily a sufficient amount of pure water. Health and well-being depends on the quality and quantity of fluid. And if not strange, effective fat burning process also depends on the amount of water you have drunk.

Firstly, when the body receives a small amount of liquid – blood viscosity increases. Of – for this slower oxygen enters the cell, which in turn slows down the process of fat burning.

Second, the water speeds up the metabolism, and as you already know, the faster your metabolism, the faster the fat burning process.

Third: water removes from the body toxins, excess salts and toxins (like washes, and clean the body).

 

How much water?

For girls – 55ml * 1 kg of body weight (for example, a girl weighing 60 kg should drink a day or 3300ml 3.3l, as 55ml * 60kg = 3300ml).

For guys – only 65Ml * 1 kg of body weight (for example, man weighing 100kg, should drink per day or 6500ml 6.5l, since only 65Ml * 100kg = 6500ml).

 

 

№4. Exclude from the diet of foods with high levels of unhealthy fats (animal fats, margarine, butter and most of confectionery). Eat a minimum these kinds of fats, such as: egg yolks, cheese and sunflower oil. The best foods for weight loss (list) in the form of fatty acids – are: linseed oil, olive oil, nuts, oily fish and avocados. Very often, people completely exclude fats from your diet, and this is their fault. It is impossible to completely eliminate the fatty acids, as it can cause hormonal failure. You just need to remove the bad fats and adding good. The daily rate for boys and girls = 0.5g per 1kg of body weight.

 

 

№5. And finally, the main and most important principle in losing weight is the strict observance of the rule, which is: “you need to get fewer calories than are able to spend a day.” This means that you need to eat less food and move more. Only in such cases will burn body fat.

 

Examples of proper diet (menu) :

The food should be consumed in small portions through small intervals (every 2 – 3 hours), often up to 6 meals. As a rule, it is breakfast, lunch, dinner, snack, lunch, afternoon tea and dinner. And so, we explain, what to eat to lose weight fast :

 

Breakfast – 8:00

Choose one thing:

  • Oatmeal on the water + honey + fruit / berries (great go: grapefruit, kiwi, raspberry or apple)
  • wild rice + honey + fruit / berries (great go: grapefruit, kiwi, raspberry or apple)
  • bread + Black bitter chocolate

 

Lunch – 10:00

During lunch, you need to include a little protein. For example, it can be a combination of proteins and fats, so as carbohydrates were 8:00

Choose one thing:

  • low-fat cottage cheese + nuts (excellent go: walnuts, peanuts, almonds)
  • fish (hake, pollack or cod) + vegetable salad, seasoned with olive or linseed oil
  • Whey Protein

 

Lunch – 12:00

You do not need to share your lunch on the first, second and third. Anyway, soups and borscht is not required, as it is only water + vegetables. Every day, drink plenty of water, and you will not have problems with the stomach.

Choose one thing:

  • buckwheat porridge + chicken + vegetable salad, seasoned with olive or linseed oil
  • rice porridge + + turkey breast salad, seasoned with olive or linseed oil
  • barley porridge + + cod salad, seasoned with olive or linseed oil

 

The first (15:00) and second (1800) lunch

Alternatively, you can use the same menu as in the second breakfast. For example, the first afternoon tea can be:

  • low-fat cottage cheese + a handful of nuts (or fruit)

And second:

  • fish (hake, pollack or cod) + vegetable salad, seasoned with olive or linseed oil (or whey)

 

Dinner – 21:00

Supper is best not later than 2 hours before bedtime. From this meal should exclude products which contain carbohydrates. For dinner, the best fit products with high amounts of protein.

Choose one thing:

  • fish (hake, pollack or cod) + vegetable salad, seasoned with olive or linseed oil
  • fillet of turkey + vegetable salad, seasoned with olive or linseed oil
  • chicken + vegetable salad, seasoned with olive or linseed oil
  • low-fat cottage cheese (the best dinner option)
  • casein protein

 

 

The best foods for weight loss – a list of:

 

 

Green tea – is one of the best weight loss products. Green tea helps to speed up metabolism (which is very important for weight loss, because the faster your metabolism, the faster the process of losing weight), cleanses the body of toxins and helps to reduce bad cholesterol. Also, it suppresses the appetite, which is helpful for weight loss, as it allows you to eat less food. I recommend drinking 1 – 2 cups of green hours a day, between meals. Drink necessarily sugar-free!

 

 

 

 

Grapefruit , like green tea, is one of the best foods for burning fat. It is rich in a variety of essential vitamins, flavonoids naringin, essential oils, macro and micronutrients. Also, it is lycopene, which lowers estrogen levels. In addition, grapefruit strengthens the immune system, reduces the level of bad cholesterol, cleanses the body of toxins and speeds up the metabolism (which is very important for weight loss). I recommend a daily basis to eat a 1/2 or 1/3 of a grapefruit with meals, or you can use it as a snack. Even as an option, you can drink grapefruit juice (as much as one likes).

 

 

 

Low-fat dairy products (such as cheese, yogurt, kefir) contribute to an increase in calcitriol in the body, thereby helping to burn fat. Still there is such a product – whey, it accelerates fat metabolism. Also, dairy products are rich in various vitamins, amino acids, macro-and micronutrients. I recommend to add to your diet low-fat cottage cheese, whey and yogurt on a regular basis for accelerated fat burning.

 

 

 

 

If you have a question: What do I need to eat to lose weight fast? Then pay attention to the hot peppers! Acute “red” pepper is a natural fat burner. It speeds up the metabolism by about 20 – 25% and increases the body temperature, thereby accelerating the process of fat burning. The product itself is useful to the body, but it should not be too much, as this may cause problems with the gastrointestinal tract. I recommend every day to eat 10 – 15 g of hot pepper (this will be sufficient).

 

 

 

 

Water – an essential component for the proper functioning of our body. And if not strange, water plays a very important role in the process of losing weight. If your body receives enough water, your metabolism slows down, increased blood viscosity, and speed of deposition of fat reserves. Also, the water clears the body of various toxins. Losing weight a person needs to drink daily from 2 to 4 l of water (if you are a girl and your weight – 60kg, then you have enough 2l per day, and if you’re a guy and your weight is 110kg, you need to drink 4 – 5 yrs).

 

 

 

 

Raspberry – delicious berry which helps in the fight against excess fat deposits. It is rich in various vitamins, enzymes, macro and micronutrients. Malina has a low glycemic index, so is not conducive to a very large release of insulin into the blood. Also, it accelerates the metabolism, a positive effect on the gastrointestinal tract and removes toxins from the body. During weight loss in your body must be present some simple carbohydrates, and raspberries just a simple carbohydrate, so I recommend to include it in your diet on a regular basis.

 

 

 

 

Products such as: ginger , cinnamon , and chicory – affect the process of losing weight. They speed up metabolism (remember, the faster your metabolism, the faster you lose weight), lower blood sugar, is removed from the body toxins. Also, they increase the production of gastric juice, which ultimately helps to digest food better quality. I recommend to use the data spices on a regular basis (it is possible to alternate).

 

 

 

 

Vegetables – are excellent sources of fiber. If you lose weight, then your diet, they must be present. Vegetables are rich in various vitamins, macro and micronutrients that are essential for our body. They cleanse the body of toxins and prevent the accumulation of fat. Also, vegetables positively affect the gastrointestinal tract, which is important during a rigid diet. Ranking of the best vegetables: cabbage, broccoli, spinach, bell peppers, green beans, cucumbers, beets, celery, asparagus, zucchini, radishes and carrots.

 

Well, now you know how to eat right to lose weight. Just you have a rough menu. I hope that I have answered questions such as: What do I need to eat to lose weight fast? What are the best foods for weight loss? Grocery list! If not, and you still have more questions, ask them in the comments. We are pleased to answer all your questions!

 

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