What To Remove From The Diet To Lose Weight

Content

• Why do people gain weight.
• Reasons for storing fat for a rainy day.
• Healthy eating rules.
• Six common weight loss mistakes.
• What to exclude foods to lose weight.
• Combinations of foods that should be excluded from the diet for weight loss.
• Top 12 products for weight loss.
• How to maintain good nutrition if there is no time.
• Conclusion.

To stay in good physical shape and be healthy, you need to keep your weight under control. A complete diet is a balanced diet that excludes harmful, unnecessary products for the body. If you wish, you can create a balanced menu and eat right, but in the pursuit of a healthy lifestyle, we often make mistakes when choosing products. What foods should be avoided in a healthy diet?

Why do people gain weight

So why do people gain weight? According to statistics, in 90% of cases, people gain weight due to an excess of "empty" calories - this is the main and first reason. Empty calories are calories from foods made up of sugar and unhealthy compounds such as trans fats (eg margarine, hydrogenated fats and oils, trans fatty acids) that do not have nutritional density. Such products do not contain nutrients, vitamins, microelements necessary for the body. It is not necessary to count calories from whole foods, you should ensure that foods containing “empty” calories do not enter the diet.

In addition, overeating, especially in the evening, constant lack of sleep and, as a result, metabolic disorders also contribute to rapid weight gain. And here the law of conservation of energy applies - what was eaten should be used. What is left cannot evaporate, “unnecessary residues” are formed into reserves - they are deposited in the form of adipose tissue. So that energy does not linger in the body, it must be spent - lead a mobile lifestyle and not eat more than physiologically necessary.

Reasons for storing fat for a rainy day

The main factors affecting the appearance of excess weight and body fat:

• improper nutrition. The use of sugar, fast food and simple carbohydrates increases the amount of body fat. You can't cut out carbs completely. The diet should contain complex carbohydrates in the form of whole grains, such as buckwheat, millet, quinoa, lentils. In addition, the disturbed balance of fats, proteins and carbohydrates can cause the appearance of fat reserves;
• Stress increases the production of the hormone cortisol. This forces the body to store fat. Chronic stress, even with proper nutrition, inevitably leads to an increase in body fat;
• physical inactivity - another factor in obesity, occurs due to a decrease in metabolism and poor digestion. For example, if you are sedentary, you need to set aside 1-2 hours for a walk and 30 minutes for a workout to keep your body in good shape and reduce the risk of obesity;
• hormonal imbalance. Disruption of the endocrine system can lead to interruptions in the work of many body systems. An increase in fat deposits on the abdomen and sides is one of the consequences of thyroid diseases. Even with a strict diet and intense training, it will be very difficult to lose weight, you need to restore the work of the endocrine organs.

Healthy eating rules

The rules of a healthy diet must be observed not only to maintain harmony, but also to prevent health problems. Good nutrition requires the intake of the amount of energy (calories) necessary for life and substances - vitamins, trace elements, proteins, fats, carbohydrates, water, fiber and antioxidants.

• Protein - 1 g per 1 kg of weight.
• Carbohydrates - 3-4 g per 1 kg of weight.
• Fats - 1 g per 1 kg of weight.
• Fiber - 30 g per day.

The composition of the plate affects the well-being, emotional state, quality of life and health in general.

There are three basic rules for a healthy diet:

• food should be varied;
• monitoring daily calorie intake is necessary in the first week for a general understanding of how many calories are consumed and expended. Constant control of the number of calories can lead to an eating disorder. The main thing to pay attention to is the balance of macronutrients (proteins, fats and carbohydrates) and the presence of foods of all colors of the rainbow (rich in antioxidants) on the plate;
• dietary compliance.

Other important rules to consider:

• before breakfast, you need to drink 1-2 glasses of warm water, you can add lemon to start detoxification processes and compensate for the lack of water after sleep;
• In the morning, focus on foods rich in fat, protein and carbohydrates in the form of vegetables and whole grains. Dinner should be light and nutritious, consisting of proteins and vegetables, such as baked fish with broccoli and cauliflower. Evening intake of fast carbohydrates (pasta, polished cereals) can lead to an increase in fat reserves, since the body does not have time to process them into energy;
• it is recommended to subject the products to gentle heat treatment - boiling, stewing, baking, steaming. It is forbidden to fry and bake in foil. Meat and fish must undergo a complete heat treatment to destroy parasites and microorganisms. Before cooking, for better assimilation, meat and fish should be marinated, for example, in the juice of one lemon, or with the addition of 2-3 tablespoons of natural vinegar, or in the juice of one finely chopped kiwi;
• to maintain water balance, it is necessary to consume 30-35 ml of water per 1 kg of body weight. In hot weather, with intense training, during illness and during breastfeeding, it is necessary to increase water intake by 0.5–1 liter;
• preference should be given to complex carbohydrates, they are absorbed longer, help to lose weight;
• whole foods in the diet should be more - vegetables, herbs, berries, nuts, seeds, quality proteins and fats, as well as low-sugar fruits.

Six common weight loss mistakes

Before moving on to the revision of nutrition for weight loss, it is necessary to analyze the most common mistakes made by people who decide to “declare war” on extra pounds.

1. Excessive calorie restriction. Indeed, sometimes the amount of food eaten should be reduced. However, one should not forget about a balanced diet. The basis of the diet should be whole foods - meat, fish, vegetables, fruits, herbs, berries, whole grains. A prolonged lack of certain nutrients in the body is guaranteed to lead to metabolic disorders, and this will only accelerate weight gain.
2. "Saving" hunger. Another mistake is the almost complete rejection of food, that is, starvation. It must be understood that fat cells deprived of nutrition are subject to metabolic stress and therefore, immediately after the resumption of food intake, they create a double "reserve" - ​​in case the state of hunger suddenly returns. If there are no contraindications (stones, pancreatic imbalance, chronic gastrointestinal diseases, adrenal exhaustion), you can try mild intermittent fasting 14/10, moving on to 16/8 - 16 hours of hunger and an 8-hour eating window, during which 2 -3 meals.
3. Mono diet. The simplest diet of this type recommends eating 4-6 times a day, 200-300 grams of a low-calorie product, such as apples, cucumbers, low-fat varieties of kefir. Unfortunately, this diet does not promote weight loss. Mono-diet is a direct road to exhaustion of the body. With the exclusion of fats, there are violations of the hormonal system. Rejecting proteins, you will disrupt metabolic processes, because proteins are a component of enzymes, hormones, and immune cells. With a lack of fiber in the diet, constipation may occur due to impaired intestinal motility. The balance of proteins, fats and carbohydrates is the basis of a healthy diet, your well-being and a lean body.
4. Water shortage. The biggest mistake people make when trying to lose weight is not drinking enough plain water. Lack of water makes it difficult to break down body fat, so losing weight is impossible even with the most restrictive diets. Sometimes a constant feeling of hunger is caused precisely by dehydration of the body, but after the regulation of the drinking regimen, the irrepressible desire to “chew something” quickly disappears.
5. Diet on juices and smoothies. Following this diet, the body first of all begins to lose protein. Attention should be paid to the possible violation of the digestive process due to the lack of solid food. After such a diet, a person does not control his appetite, and the body, which was previously stressed, begins to urgently accumulate fat.
6. A fat-restricted diet. A diet poor in fats negatively affects a person’s well-being. Fats are responsible for the absorption of fat-soluble vitamins, nutrient transport and thermoregulation. Fats are needed to control appetite, they are especially important for the production of hormones, reproductive health, maintaining the beauty of hair, nails and skin. Lack of fat directly disrupts the activity of your brain, since it is 60% fat.

What foods to avoid to lose weight

Sugar is the main enemy of weight loss

Regular and uncontrolled consumption of sugar leads to an increase in blood glucose levels, activates the release of insulin, and frequent jumps cause insulin resistance. The risk of developing type 2 diabetes mellitus and atherosclerosis increases, the aging process accelerates and overweight appears.

Low fat foods

A meal with a reduced amount of fat and calories does not mean a healthy meal, it may have an increased amount of sugar in the composition. Most of the nutrients are removed at the same time as the fat during production. To compensate for the lack of taste after such processing, sugar is added to the products. The main thing is that, for example, vitamins A, E, B are fat-soluble and therefore cannot be absorbed without fat. The same goes for calcium. From which it follows that low-fat dairy products do not satisfy hunger, do not benefit the body, and at the same time contribute to a large release of insulin into the blood.

Fatty meats and sausages

Semi-finished meat products, sausages, sausages and other meat products from processed meat should be excluded from the diet. The chemical composition of such products includes stabilizers, nitrates, flavor enhancers, non-natural dyes, phosphates and protein-fat emulsions, and the concentration of salts is also exceeded. Accordingly, the use of such products will not bring any benefit. In addition, they can exacerbate chronic diseases of the gastrointestinal tract. Nitrates and nitrites containing carcinogens, when ingested, can cause the formation of malignant tumors.

Salt

The norm of salt consumption is 3 grams per day, with its excess in the body, fluid retention occurs. Excessive salt intake slows down metabolic processes, causes swelling, contributes to the formation of cellulite on the thighs, increases blood pressure, disrupts kidney function and increases the production of hydrochloric acid, which can lead to exacerbation of diseases of the gastrointestinal tract.

Bakery products and pastries

Flour products, as a rule, are high-calorie and contribute to rapid weight gain. Buns, donuts, pies, white bread are all tasty, but very high in calories, high in sugar and salt, and some manufacturers can replace butter with inexpensive ingredients - trans fats. For example, margarine is an emulsion mixture based on organic and modified animal fats, vegetable oils. The chemical composition contains trans fats that have carcinogenic properties. They cause the development of diseases associated with disruption of the heart, an increase in the level of bad cholesterol in the blood, and a decrease in the body's resistance to viral infections.

Sweet and carbonated drinks

Sugary soda is an excess of sugar that exceeds the daily allowance, contains simple carbohydrates and can lead to obesity. Carbonated water contains carbon dioxide, which increases the secretion of hydrochloric acid and irritates the stomach lining. Many people find packaged juices useful, but in fact it is the same abundance of sugar. Typically, a glass of concentrated reconstituted juice contains 4-6 teaspoons of sugar (more than Coca-Cola), contains no fiber at all, which increases insulin release. Juices labeled "sugar-free" are often even more harmful because they contain artificial sweeteners instead of sugar.

Alcoholic products

Alcohol is full of calories and sugar, and it also helps to get rid of the feeling of self-control and start eating everything. Alcohol leads to dehydration, inhibition of metabolic processes, reduces the efficiency of the kidneys and liver, and slows down the process of assimilation of useful vitamins and minerals. For example, beer disrupts the balance of female sex hormones.

Chips, french fries, fast food

Potatoes cooked in a lot of oil (chips or french fries) are a mixture with a high amount of fat and starch, so extra weight is inevitable. In addition, such products contain genetically modified soy, an abundance of salt, a large portion of food flavorings and flavor enhancers. The abuse of fast food, hot dogs, hamburgers and other junk food is associated with the risk of not only being overweight, but also high cholesterol, atherosclerosis, a high risk of heart attack and stroke.

Sweet fruits (grapes, bananas), candied fruits

They are extremely high in calories and contain a lot of sugar (fructose), which is processed by the liver. Normally, the liver can process 10-25 grams of fructose per day. For example, this is half a mango and one pear. But if the liver is overloaded with fructose, it turns into adipose tissue.

Food Combinations to Eliminate from Your Weight Loss Diet

For successful weight loss, you need to avoid the simultaneous use of the following products:

• meat and cheese - useful substances and vitamins, when combined, prevent the complete absorption of each other, for example, phosphorus slows down the absorption of zinc;
• meat and pasta - can provoke disturbances in the work of the gastrointestinal tract;
• potatoes and eggs - potatoes with such compatibility prevent the full absorption of iron and calcium from eggs;
• eggs and fish products - it is difficult for the body to digest and assimilate two types of animal protein at the same time, which is fraught with indigestion and heaviness in the stomach;
• tea or coffee with milk - caseins, which are present in milk, reduce the concentration of catechins in tea, and caffeine prevents the absorption of calcium from milk.

Neglecting the rules of compatibility is fraught with a significant slowdown in metabolic processes and getting rid of extra pounds.

By avoiding this combination of foods, you will not only increase the effectiveness of weight loss, but also support the optimal functioning of the digestive tract systems.

Top 12 Weight Loss Foods

Greens

Greens are rich in vitamins, antioxidants, micronutrients and fiber, which help maintain satiety and nourish healthy intestinal flora. Parsley, dill, celery, lettuce, spinach, basil, sorrel, cilantro, and other aromatic herbs contain thylakoids, plant compounds that promote satiety and help control appetite. Contains calcium, which not only strengthens bones, but also affects body weight.

Salmon

Protein makes fish nutritious and satisfying, while omega-3s help reduce inflammation, which plays a key role in obesity and metabolic disorders. In addition, fish and seafood contain significant amounts of iodine. It is necessary for the health of the thyroid gland, which is important for the optimal functioning of the metabolism.

Ginger

Provides digestion of meat and heavy food, increases the secretion of gastric juice, thanks to the high content of essential oils, ginger improves metabolism, which contributes to the rapid burning of fat cells. In addition, ginger improves skin condition, regulates cortisol and insulin levels. Contraindicated in peptic ulcer and gastrointestinal diseases in the acute stage, with a tendency to allergic reactions.

Broccoli

The "queen" of vegetables, a low-calorie source of protein and calcium, supports liver detoxification processes, gives a feeling of fullness and will be a delicious addition to salads dressed with sesame sauce. Broccoli contains valuable ingredients: alpha lipoic acid and sulforaphane, which can prevent damage to collagen in the layers of the skin, keep it firm and elastic, and support fat burning.

Lean meats

Lean meats such as rabbit, turkey, veal. This is a good product for weight loss, as it contains a large amount of complete protein (proteins), which prolongs the feeling of satiety and supports the biochemical processes in the body.

Legumes

It is a source of vegetable protein and fiber, which provides a long-lasting feeling of satiety. Legumes are high in resistant starch, which feeds beneficial gut microbiota, improves gut microbiota, and improves insulin sensitivity. To reduce the content of phytic acid (blocks the absorption of vitamins and minerals) in legumes, they require pre-treatment before use - overnight soaking with the addition of two teaspoons of natural vinegar or lemon juice.

Avocado

Avocado differs from other fruits in that it contains a large amount of healthy fats and fatty acids. The most important component of this fruit is oleic acid. This fruit has a lot of water, which easily creates a feeling of satiety. Avocado goes well with vegetables and herbs.

Apple vinegar

Helps reduce weight and blood sugar. It is enough to add 15–30 ml of apple cider vinegar to salads and vinaigrettes daily. The main thing is not to drink vinegar in its pure form, it is necessary to dilute it with water. Otherwise, you can spoil the enamel of the teeth and get a burn of the gastric mucosa.

nuts

Nuts contain a large amount of complete fats, rich in fiber and protein. This healthy and satisfying product is perfect for breakfast and a light snack. Nuts must be thoroughly washed and soaked to reduce the concentration of phytic acid.

Cayenne pepper

The capsaicin found in cayenne peppers helps you lose weight by boosting your metabolism and lowering levels of the hunger hormone ghrelin. Under the influence of capsaicin, the body burns more calories, which makes it easier to lose weight.

Grapefruit

A real treasure trove of nutrients to maintain health. Grapefruit supports the immune system due to its high content of vitamin C, folic acid and potassium. In addition, the fruit contains pectins (reduces blood cholesterol levels), dietary fiber (atherosclerosis prevention), naringin (metabolism acceleration) and lycopene (the strongest antioxidant).

Coconut oil

A source of saturated fatty acids and antioxidants that have a positive effect on metabolic processes, promote the burning of visceral fat, and increase the feeling of fullness.

How to maintain good nutrition if there is no time

You can quickly, in 15-20 minutes, cook healthy and tasty food. The main thing is to choose recipes in advance and plan a shopping list at the grocery store. Healthy eating should not be associated with long cooking times. The main thing is to choose only healthy, whole foods, eat less sugar and salt, and choose gentle processing methods.

What recipes to choose if time is short? Of course, there are cooking recipes that require a minimum investment of time. For example, cooking an omelet with vegetables, a hearty salad, and chicken and fish in the oven while you are busy with other things.

It is convenient to make a diet for a week. On weekends, you can buy the necessary products and look for the right recipes. And then during the week it will take a minimum amount of time to cook.

Conclusion

You need to not only eat well and exercise, but also treat yourself with love. Celebrate positive lifestyle changes, praise yourself for the right beginnings and new purchases and emotions. It's important to learn how to cook. Then the diet will be filled not only with useful, but also beautiful and tasty dishes, it will not resemble a painful diet. It must be remembered that all recommendations should be applied taking into account the individual reaction to them. We are all different and everyone has their own preferences. It must be remembered that weight loss methods should be safe and proven, and nutrition should be healthy and complete.