The problem of excess weight according to the statistics observed in approximately 30% of the population of the world. The disease is called obesity, causes side disorders that can affect the cardiovascular system and the digestive system, diseases of the musculoskeletal system and causes hormonal disturbances of man. To get rid of the excess body weight help specialised diet. Include products for quick weight loss that contain a small amount of cholesterol, fast carbs.
What is the weight loss
Reduction of body weight, reducing the amount of subcutaneous fat and the muscle mass is called weight loss. This physiological process can be a symptom of various diseases, or as a consequence of bad conditions of life, and the result of the deliberate actions of the person (changing diet, increasing physical activity).
Which helps to lose weight
In order to lose weight, you need to change your way of life. First of all, you need to create a deficit of calories, increase the metabolic rate and the lack of the lack of trace elements and vitamins. As well, the weight loss aid comprehensive approach that includes:
- consume plenty of pure drinking water;
- green tea;
- balanced diet;
- active lifestyle and regular physical activity;
- vitamins, minerals.
What foods should eat to lose weight
In the preparation of diets used foods with different mass proportions of proteins, fats, carbohydrates. In addition, take into account the percentage of water, micro and macronutrients, vitamins and minerals. Specialists-nutritionists in your scientific work outlined in the following foods you can eat when weight loss to achieve quick results:
|
Product |
The average content in calories per 100 grams. |
The proportion of proteins, fats and carbohydrates |
Useful properties |
The contraindications for the use |
|---|---|---|---|---|
|
Beef |
250 |
19/12/0 |
Meat is rich in high in protein, low in fat, vitamins a, C, E, PP, B1, B2, B6 and B12 are needed by the body mineral salts of iron, magnesium, potassium, sodium, phosphorus, and zinc. |
Acute renal failure |
|
Turkey |
160 |
20/2/3 |
The composition of Turkey meat contains iron, phosphorus, selenium, manganese and other mineral components. |
Not |
|
Chicken |
188 |
23/1/0 |
Chicken meat (especially breast) is rich in proteins, essential, linoleic acid, vitamins a, B1, B2, B6. |
Not |
|
Tuna |
180 |
23/1/0 |
The composition of the tuna comes with protein, calcium, magnesium, sodium, potassium, fluorine, chromium, Nickel, cobalt, molybdenum, vitamins a, B1, B2, B6, B9, E and PP. |
It is necessary to minimize the consumption of tuna during pregnancy and lactation, dysfunction of the kidneys |
|
Heck |
90 |
16/4/0 |
The composition of the fillet of fish contains iodine, magnesium, phosphorus, vitamins A, C, E, PP, group B. |
Allergic reactions |
|
Pollock |
110 |
12/2/0 |
The composition of the Pollock includes polyunsaturated fatty acids omega-3, omega-6, vitamins A, PP, B1, B6. iron, phosphorus, zinc, cobalt. |
Not |
|
Tomatoes |
20 |
3/0/13 |
The vegetable is rich in pectin, carotene, chromium, antioxidants. |
Allergic reactions |
|
Buckwheat |
340 |
12/2/61 |
Buckwheat – the source of complex carbs, fiber, vegetable proteins, iron and b vitamins. |
Not |
|
The beet |
50 |
2/0/35 |
Part of the root, which includes vitamins b, PP, folic acid, fiber, pectin, sugar, magnesium, potassium, iodine and manganese. |
Not |
|
Apples |
40 |
0/0/9 |
Apples contain iron, vitamin C,beta-carotene, vitamins A, PP, mineral substances potassium, calcium, molybdenum, phosphorus, Nickel. |
Not |
|
Orange |
30 |
2/0/14 |
Orange contains beta-carotene, ascorbic acid, magnesium, iron, sodium and phosphorus. |
Allergic reactions, gastritis in acute, peptic ulcer disease |
|
Almonds |
645 |
18/57/13 |
The nuts contain a lot of nutrients, polyunsaturated vegetable fats and vitamins A and E. |
Not |
|
Parsley |
36 |
1/0/13 |
Parsley contains high amounts of vitamins C, B1, provitamin A, folic acid, antioxidants. |
Allergic reactions |
|
Cinnamon powder |
170 |
1/0/12 |
Cinnamon is rich in components minerals: potassium, calcium, iron, magnesium, zinc, phosphorus. Spice contains vitamins B, C, A, PP, tannins, essential oils. |
Individual intolerance. |
|
Chilli |
40 |
2/0/14 |
The salt contains beta-carotene, essential oils, vitamins, ascorbic acid. |
Chronic gastritis, ulcer gastric and ulcer duodenal |
The differences in the diets of men and women
In relation to the differences between the hormonal systems of both sexes, different diets differ in effectiveness. Men are more prone to muscle gain when weight loss is to focus on protein-rich foods, such as:
- meat;
- poultry meat;
- legumes (peas, beans);
- nuts (hazelnuts, almonds, peanuts, etc.);
Women have a predisposition natural to fat mass. For quick weight loss recommended diet based on foods with low calorie, low fat diet. As a diet food, for women is perfect menu of vegetables and other low-calorie foods:
- muesli flakes of oatmeal with fruit, berries;
- non-starchy vegetables (cucumbers, tomatoes, bell pepper);
- fruits of the forest (strawberries, raspberries, blueberries);
- fruits (citrus, pomegranate).
Best products for weight loss
To lose weight fast should include in the menu of low-calorie foods that help to burn fat, accelerating metabolic processes, suppress the feeling of hunger. In addition, food for weight loss should contain little salt, flavorings, and other additives artificial. First of all the weight loss people should food products, such as fresh vegetables, fruits, fruits, lean meats, spices, condiments, useful for cereals.
Grapefruit
The fruit is 90% water, rich in vitamins C, D, P, B and many minerals and essential oils. The caloric content of grapefruit is small – 100 grams of fruit pulp instead of only 38 calories. The Regular consumption of this citrus food has on the body the following effects:
- stimulates General immunity, which increases the resistance to pathogenic bacteria, viruses;
- improvement division, the digestion of proteins, fats;
- it accelerates the metabolism, which promotes rapid weight loss;
- stimulates the elimination of waste, toxins, salts of heavy metals;
- improves the digestion;
- reduces the concentration of cholesterol in the blood plasma.
With caution you should use the grapefruit people are prone to development of allergic reactions, which suffer from acute and chronic diseases of the gastrointestinal tract, the acidity of the stomach. It is not recommended to include in the diet of citrus fruit or juice to pregnant women, nursing mothers. Optimal use of grapefruit for the rapid loss of weight is 300-400 grams per day.
Pineapple
This fruit has anti-inflammatory properties, is effective against the swelling of the face and the feet, is used for the prevention of the disease, anemia, beriberi, atherosclerosis. The pineapple contains the enzyme bromelain, which helps to normalize the work of stomach, intestines. Potassium and vitamin B1, that are part of the fruit, the control of the metabolism of carbohydrates and fats. Slim the pineapple must be eaten fresh on a daily basis in the amount of 150-200 grams. In addition, based on it for the rapid weight loss you can conduct fasting days.
Ginger
Ginger root is rich in vitamins A, B1, C, magnesium, phosphorus, iron and many useful amino acids. The spice strengthens the immune system, stimulates the rapid decomposition of fats, it has properties of antibacterial, helps to get rid of the edema and stimulates the metabolic processes in the body. Ginger for weight loss recommended fresh to add to the drinks (green tea, low fat yogurt), salads or soups. To restrict its use to the presence of inflammatory diseases of the gastrointestinal tract, during pregnancy and breastfeeding.
Col
Among the many types of vegetables, cabbage is one of the most low in calorie (100 grams of about 30 calories) and affordable. Is the large amount of fiber, dietary fiber which inhibits the conversion of carbohydrates into fat. For the effectiveness of the weight loss, the cabbage should be consumed fresh and cooked. Vegetable goes well with the carrot, celery, garlic, well, corn, fresh vegetables. Caution to take fresh vegetables for people suffering from gastritis, peptic ulcer disease.
Green tea
Among the many types and varieties of the drink, the green tea is one of the most effective for weight loss. Improves metabolism, promotes the excretion of toxins, which contains large amounts of antioxidants, gives a feeling of satiety. The green tea displays the body of excess fluid due to its diuretic effect. To reduce the effect of the caffeine can be added to drink a bit of milk. In addition, one of the most useful properties of green tea – reduction of levels of sugar in the blood, reduces appetite.
What foods not to eat to lose weight
Sometimes a person is very small, but the weight of the body is reduced, unnecessary amounts of not leave. As a general rule, the reason of this phenomenon lies in the incorrectly selected diet that contains a lot of harmful, high-calorie, fatty foods. To know what are the products that don't allow you to lose weight, to exclude them from your menu. Check out a first list of products that slow weight loss:
- Butter cakes. Flour products are very high in calories, contain large amounts of simple carbohydrates, which quickly turn into fat stores.
- Sweet soft drinks, juices and packaged. A glass of this drink contains 5 to 10 teaspoons of sugar and approximately 150 to 200 kcal. Do not saturate, do not have any nutritional value, but to awaken the appetite. Give preference to fresh juice or a fragrant tea.
- Chips, cookies and other snacks. These foods not only slow down the process of loss of weight because of the high content of salt, additives and fats, but also negatively on the condition of the gastrointestinal tract. For a snack, use fruits, nuts, a Cup of yogurt, an Apple or a light salad of vegetables.
- Fatty or sugary dairy products. For success of loss of weight should be excluded from the diet of glazed curd snacks, cottage cheese, yogurts with additives, fat cottage cheese. They contain large amounts of sugar, saturated fatty acids.
- Sauces. A tablespoon of mayonnaise, tomato sauce or cheese sauce add to any dish, not just the taste, but between 100 and 200 "empty" calories. If completely excluded from the diet of these supplements, you will notice that the progress in weight loss.
- The Alcohol. Alcohol-containing beverages cause dehydration, which slows down the metabolism. While weight loss is best to refrain from wine, beer and other alcoholic drinks.
- Fast food. A full lunch at a fast food restaurant weighs approximately 1000 kcal, which is equivalent to about two full healthy meals. While the meals of fast food, rich in fats, salt, nitrates, contain practically not vitamins.
Attention! The information presented in this article is exploratory in nature. The article is not calling for self-medication. Only a doctor qualified can make a diagnosis and give treatment recommendations based on the individual characteristics of the patient.