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Food for weight loss

Img Governments of many countries are struggling with various infections, residents of states panic when there are outbreaks of Ebola, SARS and bird flu.And not everyone realizes that a real killer has already lived near him for a long time.Obesity has long been a real pandemic that has swept all continents.Overweight is the main cause of cardiovascular disease, killing more people than any other disease, trauma and even war.In 2014, the number of people with excess weight approached 2 billion, and of them more than 600 million suffer from real obesity. Table of contents: Body requirements in nutrients and calories How to change the diet when losing weight Products - sources of protein Products - sources of carbohydrates Products - fat sources Drinks Recommended reading:

The reason for weight gain in 95% of cases is simple -Amount exceeding their consumption.Rarely there are situations when obesity is caused by hormonal causes, and never overweight is not caused by the notorious "wide bone".A person simply eats a lot of high-calorie foods and does nothing to burn off excess energy.But he can lose weight without even changing his physical activity.It is enough just to switch to suitable food for weight loss.

Body needs in nutrients and calories

The main thing that must be remembered daily and hourly - your body should get the right amount of nutrients - proteins, fats and carbohydrates.Your entire diet should be subject to this rule.Little - bad, much - even worse.The lack of carbohydrates leads to a worsening of nervous activity( the brain eats only glucose), a lack of protein - to self-digestion of muscles, fats - to hormonal problems.Surplus is as harmful as lack of nutrients. According to WHO, the average person should consume daily:

  • 65-117 g of protein( half of animal origin);
  • 70-150 g of fats;
  • 257-586 g of carbohydrates.

Based on these figures, the weight loss should calculate how many things he needs to eat in order not to exceed the calorie limit.The daily requirement for calories is calculated by the formulas( for example, Harris-Benedict).

How to change the diet when losing weight

The following are the most correct recommendations:

  • complete elimination of simple carbohydrates;
  • restriction of fats to 30% of total caloric intake;
  • decrease in the amount of salt to 5 grams per day( and can be less).

To simple carbohydrates include any added sugar( that is, not contained in it initially).This is sugar, and glucose, and allegedly contributing to the loss of fructose.The added carbohydrates should be completely excluded.Organizm suffices and what he will get from food.0006-006-Gljukoza-fruktoza-raznovidnost-sakharov Fats are absolutely essential for normal functioning.A complete rejection of them leads to serious hormonal problems and a shortage of vitamins that can enter the blood only in the presence of fat( A, D, E, K).Therefore, the use of this type of nutrients should be limited, but not completely ruled out.At the same time, animal fats should account for not more than a third of their total volume.It is necessary to exclude from the diet trans fats, margarines, etc., replacing them with any vegetable oil. Important : on the recommendation of WHO, the human body should receive from trans fats no more than 1% of the daily norm of total energy consumption( equivalent to 2-3 grams of trans fats). Trans fats Salt alone does not contribute to the development of obesity.However, it is she who deserves to be the cause of cardiovascular diseases.Statistics confirm that more than 1.5 million people a year could survive if they reduced the intake of salt to 5 grams a day in advance.To reduce this figure, you just need not eat pickles, do not expose the salt shaker on the table and do not dosalivat food.

Products - Protein Sources

  • orange peeled 40
  • Oranges 35
  • Oranges( peeled) 40
  • Watermelon 70
  • Eggplant caviar 40
  • eggplant 10
  • Bananas 60
  • bananas green 30
  • beans feed 80
  • beans black 30
  • Broccoli 10
  • Lingonberry 25
  • rutabaga 99
  • Brussels sprouts 15
  • white currant 30
  • Grapes 44
  • cherry, cherry 25
  • blueberry 42
  • peas yellow crushed 22
  • green peas, dry 35
  • Pea 30
  • Goroshegreen 35
  • green peas, canned 48
  • green peas, fresh 40
  • peas Turkish 30
  • peas Turkish canned 41
  • Garnet 35
  • Garnet peeled 30
  • Grapefruit 22
  • Grapefruit peeled 25
  • fungi10
  • Mushrooms salty 10
  • Pear 33
  • melon 65
  • melon( peeled) 45
  • Blackberry 25
  • Chips 95
  • green beans 40
  • green peas 45
  • green peas fresh 40
  • greenPerchq 10
  • greens( parsley, dill, lettuce, sorrel) 0-15
  • strawberries, strawberry 40
  • grain wheat, germinated 63
  • grain rye, germinated
  • 34 Raisins 65
  • Caviar Eggplant 15
  • Caviarzucchini 15
  • Figs 35
  • zucchini 75
  • marrows fried 75
  • Marrow poached 15
  • squash caviar 75
  • cactus Mexican 10
  • Cabbage 15
  • Cabbage stew 15
  • Sauerkraut 15
  • CabbageFresh 10
  • Cauliflower 30
  • Cauliflower boiled 15
  • Potatoes( soluble) 70
  • potatoes boiled 65
  • Fried potatoes 95
  • Boiled potatoes 70
  • Boiled potatoes in uniform 65
  • potatoes baked 98
  • potatoes sweet( yam) 50
  • French fries 95
  • mashed potatoes 90
  • Potato chips Potato
  • 85, 40 with pasta
  • Kiwi
  • 50 Strawberry 32 20 Cranberry
  • Coconut 45
  • Preserved Vegetables 65
  • red currant 30
  • Gooseberry 40
  • Corn( beans) 70
  • corn boiled 70
  • corn sweet Canned 59
  • Cornflakes 85
  • Kuraga 30
  • Lemon 20
  • green onions(pen) 15
  • Onion 15
  • Onion crude 10
  • leeks 15
  • Raspberry 30
  • Mango 55
  • mandarins 40
  • young peas 35
  • carrots boiled 85
  • carrot crude 35
  • Laminaria 22
  • Peaches 35
  • Seabuckthorn 30
  • Cucumbers fresh 20
  • papaya 58
  • parsnip 97
  • Green pepper 10
  • red pepper 15
  • sweet pepper 15
  • parsley, basil 5
  • tomatoes 10
  • Radish 15
  • Turnip 15
  • salad sheet 10
  • salad fruit with whipped cream 55
  • lettuce 10
  • Beet 70
  • Beet boiled 64
  • Plum 22
  • Plums 25
  • Plum red 25
  • Red currant 30
  • Black currant 15
  • Soybeans 15
  • soy beans, canned 22
  • soy beans, dry 20
  • Asparagus 15
  • Green beans 30
  • Dry peas 35
  • Dried beans, lentils 30-40
  • pumpkins 75 pumpkin
  • baked
  • Dill 75 15 30 Beans
  • beans white
  • 40 40 Beans cooked
  • beans lima 32
  • beans 30
  • bean color 42
  • figs 103
  • Persimmon 55
  • Cauliflower fried 35
  • Cauliflower stew 15
  • Cherry 25
  • Bilberry 28
  • Prune 25
  • Black beans30
  • garlic 10
  • lentils green 22
  • lentils red 25
  • Lentils boiled 25
  • Spinach 15
  • Apples 30

Bigstock-turkey-slices-and-fresh-tomato-34710338_mini The greatest amount of protein a person can get from meat.Traditionally( and scientifically proven), white meat is considered more useful, with the most dietary is a bird fillet.However, beef, veal, rabbit are quite worthy sources of protein.Along with lean meat, low-fat fish are recommended.A large amount of protein is contained in keta, pink salmon, salmon, salmon, tuna, whitefish, beluga, stellate sturgeon.Due to the fact that the fish contains much less fibers of connective tissue, its protein is absorbed almost completely, and the content in it of absolutely all essential amino acids makes the fish the best source of proteins.Please note: fresh fish are considered ideal, as some of the proteins are lost when the frozen product is thawed.Egg white is considered the most easily digestible.The body is able to process it by 98%.The amino acid composition of egg white is close to ideal, because this product is included in almost all diets.It should be borne in mind that the whole egg( along with the yolk) is considered not the best product for weight loss, although nutritionists still recommend it even during the fight against excess weight, although in limited quantities.Image1 Dairy products contain a fairly large number of high-grade proteins.The main protein milk - casein digested for a long time and provides a long saturation.

Until recently, it was believed that it is best to use low-fat dairy products, but recent studies have shown that low-fat foods are more conducive to weight gain than normal.

13513 Ice cream is the only product of this type that is absolutely contraindicated for excess weight.It contains both fats and simple carbohydrates, and this is the most undesirable mixture.The fact is that sugar causes the production of insulin, which provokes the postponing of fat.Some diets include seafood.Not being distinguished by particularly high protein content, they are very rich in iodine, which slightly increases the processes of catabolism( destruction of substances).In addition, the mollusks contain some essential amino acids in fairly large quantities.Seitan, tofu, tempe, soy meat - in all these products is also a significant amount of vegetable protein.Because of this, they are well suited to followers of a purely vegetarian( vegan) diet.It should be remembered that the proteins of these products are physiologically inferior, since they do not contain the whole gamut of essential amino acids.However, they do not have cholesterol, and therefore people with dyslipidemias are better than any kind of meat.53adc2efb93795300dc035b7_6_27-14038969018

Products - sources of carbohydrates

There are several approaches to the use of carbohydrates when losing weight, from complete exclusion to "carbohydrate diets."Most modern nutritionists still lean towards the Montignac method - an exception or a steep limitation of simple carbohydrates with a high glycemic index( GI above 50).In this case, the amount of complex should not decrease. Table products with their glycemic index Vegetables and fruits:

  • Dried apricots 30
  • cherry plum 25
  • Pineapple 65

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Cereals and flour products:

  • Buckwheat50
  • Porridge semolina liquid on water 75
  • Brown rice 55

See the list »

  • couscous 65
  • maize 35
  • Semolina milk 65
  • semolina 65
  • Oatmeal viscous water 40
  • Oatmeal milk 60
  • oatmeal, fast-dissolving 66
  • Oatmeal Cookies 55
  • Oat flakes raw40
  • Bran 51
  • barley porridge in water 22
  • barley Loose 50
  • barley 22
  • Peaches 30
  • Popcorn 85
  • Millet 70
  • Wheat( Poltava, Artek) water 70
  • Wheat cereals 45
  • Zkaya on water 50
  • Millet porridge on water 70
  • Millet crumbly 50
  • millet 71
  • rice white 60
  • rice white, steamed 70
  • rice wild 57
  • rice brown 50
  • Rice unpolished boiled 65
  • Boiled rice brown 55
  • Boiled rice polished 70
  • Rice viscous water 70
  • Instant rice porridge 90
  • Rice rice porridge 70
  • Rice porridge on water 80
  • Rice bran 19
  • Rice bran 45
  • Barley viscous 50
  • barley porridge milk 50
  • Barley Loose 50

Dairy products:

  • Yogurt( plain, low-fat) sugar 15
  • yogurt natural 35
  • yogurt Sweet 52

Showfull list »

  • Yoghurt fruit 52
  • Kefir 15
  • Kefir fat milk
  • 25 2 30 percent
  • 6% milk fat 30
  • natural milk 32 skimmed milk
  • 25
  • condensed milk(7,5%) 30
  • Milk condensed with sugar 80
  • milk soy 30
  • whole milk 32
  • milk chocolate 34
  • Milk chocolate 35
  • Cream of 10% fat 30
  • Cream condensed with sugar 80
  • Sour Cream 20% fat 56
  • Processed cheese 57
  • tofu 15
  • feta cheese 56
  • curd coated 70
  • curd and mass of curd 70
  • Curd 9% fat 30
  • curd nonfat 30
  • Curd45
  • Curd cheeseca( of slide). 55

oils and sauces:

  • Peanut butter 32
  • Mustard 35
  • Ketchup 15

Display a list »

  • Mayonnaise 60
  • Butter 51
  • soy sauce 20
  • sauce sharp 50
  • tomato paste 50

bread and flour products:

  • Baton
  • 80 White bread 95
  • Pancakes 70

Show the full list »

  • Top quality pancakes 69
  • bagel wheat 72
  • bulgur 48
  • Rolls any other than Fancy 85
  • Bun for hot dogs 92
  • Bread roll 88
  • buns for burgers 61
  • buns French 95
  • vermicelli Chinese 35
  • toasts white fried 100
  • crackers 80
  • cream, with the addition of wheat flour 66
  • croissant 67
  • noodles( vermicelli) Fast Food 65
  • noodles from wheat flour 45
  • noodles rice 92
  • flat cakes 69
  • Pasta 60
  • Boiled pasta 60
  • Macaroni top grade 85
  • Macaroni from coarse flour 38
  • Macaroni from hard wheat varieties 50
  • pasta with cheese 64
  • wheat flour 69
  • whole soy flour
  • 15
  • muesli 80
  • cereal and raisins with nuts 80
  • muesli swiss 66
  • pies, sponge cakes 55
  • 59
  • patties 50
  • baked sponge cake.75
  • Cake custard with cream 75
  • Cake shortcake 75
  • Cake puff pastry with cream 75
  • Fried pie with jam 88
  • Patty baked with onion and egg 88
  • Pie with meat 50
  • pita Arab 57
  • pizzatomato and cheese 60
  • Pizza cheese 60
  • donuts 76
  • Spice 65
  • Wheat flour( w / grade) 70
  • Wheat bread made from flour / 50
  • Wheat bran cereal 50
  • Rye bread50
  • Rye bread with bran 40
  • FigureWai flour 95
  • Baking vulgaris 85
  • Soy flour degreased 15
  • Soy bread 15
  • spaghetti wholemeal 38
  • spaghetti, macaroni 50
  • Crackers 50
  • Suhariki 74
  • Drying simple 50
  • tapioca 80
  • dough yeast 55
  • dough puff 55
  • bread "Borodinskiy" 45
  • white bread 85
  • white bread( loaf) 136
  • bread long French 75
  • bread grain wheat, rye bread 40
  • bread flouryou80
  • Wholemeal bread, rye-wheat 60
  • Wheat flour from premium grade 65
  • Rye bread 50
  • Rye-wheat bread 65
  • rice bread 85
  • bread with bran 45
  • breadpumpkin 40
  • bread fruit bread
  • 47 black 65
  • breads, pancakes from buckwheat flour 50
  • 75 bread wheat wholegrain breads
  • 45
  • germ flakes 53

Beverages:

  • nonalcoholic, Carbonated fruit infusions with sugar 80
  • Carbonated drinks 74
  • Wines, Fortified 15-30

Show the full list »

  • White dry wine 44
  • Dry red wine 44
  • Wine, champagne semi-dry 15-30
  • Wine 30
  • Cocoa in milk( no sugar) 40
  • Cocoa with milk 40
  • Cocoa with condensed milk andSugar 80
  • Kvas 45
  • Cranberry jelly 50
  • Coke, fancy, sprite 70
  • A compote made from dried fruit.60
  • Canned fruits 50
  • Coffee ground 42
  • Coffee natural( without sugar) 52
  • Coffee black with sugar 60
  • Liqueur 30
  • beer 110
  • pineapple juice, no sugar 46
  • freshly squeezed orange juice, withoutSugar 40
  • orange juice, ready 65
  • Grape juice( sugar-free) 48
  • Grapefruit juice( no sugar) 48
  • Carrot juice 40
  • Tomato juice 15
  • Apple juice( sugar-free) 40
  • Black teaBaihovy with sugar 60
  • Shampooskoe dry 46

Based on this principle of losing weight can be recommended:

  • fresh fruit;
  • bran bread;
  • beans;
  • any porridge, except white rice;
  • macaroni from wholemeal flour;
  • bitter chocolate( not less than 60% cocoa);
  • any vegetables;
  • dried fruits( dried);
  • soy;
  • freshly squeezed fruit juices without sugar.

All these products should be consumed in accordance with their calorie content, as, for example, 100 g of bitter chocolate contain 554 kcal.Just one tile of this delicacy can provide you with a quarter of the daily norm of energy, whereas macaroni for this will have to eat half a kilogram.

Products - Fat Sources

Fats control the most difficult.It is thanks to them that the food becomes delicious, although it is because of them that the body weight starts to grow.Complete elimination of fats is not advisable, however, a reasonable limitation of their amount is the right way to reduce weight.In this case, reduce their consumption should be at the expense of animal fats.The best sources of lipids are various types of vegetable oil - sunflower, olive, linseed, corn.In this case, you should not completely exclude from the diet butter, cheese from cow or sheep's milk, although they should be used moderately.But the sausage should be discarded, since it contains a large amount of hidden fat.Sources-useful-fats-in-feed

Drinks

Modern medical science denies the existence of any beverage that promotes weight loss, except, perhaps, coffee.Caffeine contained in it, slightly increases the intensity of metabolic processes.However, this influence is so small that it does not allow using coffee as a "slimming" remedy.Other "teas for weight loss" contain either laxative components, either diuretics, or in general drugs like sibutramine.The only suitable for a lean drink can be considered ordinary water.To consume it should be in the amount of 30 ml per kilogram of mass, and this includes all incoming liquid, including soups, cereals and other dishes.You can drink freshly squeezed juices, various green cocktails, smoothies, fruit drinks - these drinks perfectly saturate, and simply tasty.JL7rVxEI2uc In the fight against obesity, a kind of "fighting spirit" plays a big role, the spirit of losing weight to win.A multi-month restriction of oneself in using your favorite food can make a person "get off the track".That is why nutritionists do not prohibit categorically any dishes.You can eat everything, but you should always remember about the daily caloric content and balance of the protein-fat-carbohydrate complex.

Bozbey Gennadiy, medical reviewer, ambulance doctor


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