Diet to lose weight
Reduction of added sugars
There is a difference between the natural sugars found in fruits, for example, the added sugars found in biscuits, sweetened beverages, cakes and others, where sugars often contain large amounts of calories and few nutrients. To lose weight, less than 10 percent of calories should be consumed. Daily on added sugars.
Selection of carbohydrate types
You should look for carbohydrate types that contain a low sugar content such as: Asparagus that contains a glycemic index lower than potatoes, taking care to choose meals containing a lower carbohydrate content.
Add protein
Protein is one of the most important elements that benefit the body and maintain the muscles. The amount of protein needed by the body depends on age, sex and amount of activity. There are several sources of protein for the protein, such as nuts, beans and soybeans. As for animal sources, Fats, dairy products, fish and poultry.
Useful fats
Some fats are useful for weight loss. They give a feeling of satiety when you eat small amounts. These fats are found in fish, olive oil, coconut oil, or nuts.
Fiber
The diet should contain a good percentage of fiber, which can be obtained from vegetables, whole grains, and fruits. Most plant materials contain fiber, such as: artichoke, broccoli, white beans, peas, lentils, Basic fiber.
Increase the number of meals
These are small meals that are carried out according to a well thought out food plan by dividing food rations, so that calories are distributed evenly over meals, or by making some meals larger than each other. Increasing the number of meals during the day from five to six meals gives a constant feeling But you should be careful to eat larger amounts than you have planned.
Attention to drinks
One of the easiest ways to lose weight fast is to reduce the calories contained in liquids, such as: juice, alcohol and soda, where these can be replaced with other calorie-free, such as: lemon, black coffee, unsweetened tea, taking care not to Eat local biscuits or any other sweeteners with these drinks, which can be counterproductive.
Foods to lose weight
eggs
Eating more eggs than bread makes them feel full, according to a study of 30 overweight women who were feeling fuller, which made them eat less in 36 hours. Another eight-week study showed that eating eggs for breakfast increased loss Weight compared to bread and according to a specific diet.
Leafy vegetables
Leafy vegetables contain many properties that make them ideal for weight loss through a diet, with low carbohydrates, calories and a large proportion of fiber, leafy vegetables, spinach, Swiss shark, and cranberry.
Salmon
Salmon is a rich source of omega-3 fatty acids, reducing inflammation responsible for obesity and metabolic diseases, and a beneficial type of fish to lose weight: trout, mackerel, sardines, herring and other oily fish.
- Note: There are many foods that help to lose weight, such as beans, legumes, boiled potatoes, tuna, nuts, beef, non-fat chicken breast, avocados, soups, fat cheese, grapefruit, chilli and apple cider vinegar.
General tips for weight loss
There are several general and easy tips to be followed to lose weight:
- Eat foods that contain less fat and calories.
- Calculate and record calories and track them, so as to know exactly how much they have been consumed.
- Drink plenty of water during the day, not less than ten cups, water gives a feeling of satiety even for a short period, and nourishes the skin and body.
- Avoid eating more food at night, and teeth can be cleaned early in the night; to avoid eating more food, and if necessary, can eat small slices of carrots, or apples, or the like, and thus accustomed to the body not to eat Late.
- Advance planning for food.
- Do not exceed the number of meals.
- Develop and adhere to a specific eating plan where a three-course meal can be taken daily, or a heavy breakfast and several small meals a day.
- Exercise continuously.
