From time to time, advertising headlines inform us of the fact that nutritionists once again discovered superfoods for weight loss. In glossy magazines, you can often find “TOP-10 products for weight loss” or “15 best products for fat burning”. How do you like, for example, this list:
The author of one of such lists promises that your weight loss process will go easily and quickly, if you compose your diet menu only of these products. But a real nutritionist will be horrified when he sees this set of products.
In fact, products that contribute to weight loss do not exist in nature. Alas, but it is the harsh reality. The law of energy conservation has not been canceled yet! As long as you consume more calories than you spend, you will not see any weight loss. Well, except that you lose five kilograms by draining excess fluid.
The body, used to the right food, will gladly part with the extra kilograms. The most important thig is not to expect that you can consume the “right” foods in any amounts. Fanaticism rarely leads to good. So, let’s get started.
Low-calorie foods for weight loss (not to be confused with fat-free!) are good for those, who can not immediately abandon large portions. By making up your menu mainly of low-calorie foods, you automatically reduce the intake of extra calories, which have a bad habit of being stored in the “treasury”. Such products include:
- greens and vegetables,
- almost all fruits and berries (except very sweet, like banana, melon or grapes),
- lean fish and meat,
- pork and beef offals,
- dairy products with a reduced fat content
You should not refrain from fat completely. This is fraught with serious disabilities in the body, so when it comes to buying dairy products, choose the ones with a reduced fat content, rather than those completely defatted.
Vegetables, fruits and berries, which form the main part of low-calorie products for weight loss, among other things, charge our body with vitamins (provided that you eat them fresh), and also have a number of very useful properties.
At first glance, everything is simple with this matter – we remove all fat from the diet, and that’s it. But, once you take a closer look at this problem, lots of questions arise. For example, the traditional way to reduce caloric content – reducing the amount of fat in the diet – can result in many troubles, because fats:
- are part of the cells that provide absorption of fat-soluble vitamins and minerals from the intestine,
- are responsible for the elasticity and healthy appearance of our skin,
- carry molecules that provide food with flavor and aroma,
- are energy accumulators.
If you decide to get on a fat-free diet, all systems of your body will be under attack. Therefore, it is impossible to live without fats, even without the “harmful” ones (saturated). It’s all about the norm and balance. You need to know what fats are found in the products, so as not to overdo it or, on the contrary, to deplete it with fats.
Do not refuse saturated fats for good. They are also useful in their own way and are necessary for our body. Just reduce the amount of animal fats in favor of vegetable fats. Use a variety of vegetable oils, preferring unrefined varieties, and eat sea fish more often.
Along with products that have a low calorie count, foods that do not cause blood sugar jumps are also very important for weight loss. This refers to the so-called glycemic (or diabetic) index – the index of the rate of food conversion, which shows how quickly the food that enters the body turns into glucose. All products can be divided into three groups:
Products with a low glycemic index are best consumed:
- for breakfast, to charge you body with energy for almost the entire day,
- for dinner, so that you don’t get the desire to explore the fridge for a sandwich with a cup of tea while sitting in front of the TV or monitor.
- milk, soy protein and eggs have an assimilation ratio of 1.0,
- beef – of 0.92,
- peas and beans – of 0.68,
- oats – of 0.57,
- lentils and peanuts – of 0.52,
- wheat – of 0.40.
Thus, the most preferred protein products are
- Egg white is a protein in pure form, without fat admixtures.
- Lean meat contains about 50% protein,
- Skim milk products – about 40%,
- Vegetables – about 30%.
To assimilate proteins, our body spends quite a lot of energy, so protein foods can be safely attributed to the products for weight loss. A sufficient amount of protein in the diet of people with increased body weight contributes to the activation and normalization of slow metabolism.
All restrictions and changes are always stressful. That is why weight loss diets should be reasonable and not harm your health. And we are used to eating up any stressful situation with something delicious and harmful, like ice cream, cake or sweets.
To add the “hormones of happiness”, is better have
So, you firmly decided to run in the morning and eat properly and rationally. To accelerate the weight loss process, you can turn to the wisdom of ancestors and look for products that help improve metabolism and get rid of extra pounds.
Correct, balanced diet and moderate physical activity are the main conditions for a healthy weight loss.