It is not so difficult to lose weight but its challenging, eliminate 3500 calories and try some fat burning foods. By consuming less than 500 calories each day we can achieve weight loss goal very easily.
In terms of diet, we often have preconceived ideas! Thus, no food actually makes you fat: it is when we make bad associations (too sweet, too fat) in large quantities you get out of a balanced diet.
Basics to Understand
For successful weight loss, it is crucial to be motivated, to choose the right time and not have too high and accept less dramatic weight loss goals. Do not consider losing more than 1 pound per week. Being permanently change habits and adopt a varied diet is a key success factor.
Healthy food to lose weight
Here are some recommendations on the best food choices for weight loss process. The most important rule remains only eat when you are hungry and stop eating when you are full, regardless of the quality of selected foods.
1). Low energy density foods
Choose foods that contain a small amount of calories compared to their volume: fruits, vegetables, whole grain cereals and legumes. High in fiber, water and nutrients, these foods occupy an important place in the stomach from eating them, thus contributing to satiation.
By focusing on foods with very low or low energy density, you feel satiated without consuming a lot of calories.
2). Protein Foods
To reduce calories easily, we need to eat foods that satiate. The proteins are the consistent part of a meal. They are very important in a balanced diet, because its satiate best and provide a stable energy .
Foods Rich in Protein
- Nut butte
- Natural peanut butter
- Egg and Seafood
- Fish and Legume
- Soy beverage
- Milk, yogurt, cheese
- Nutritional yeast
3). Fiber Diet
The dietary fiber acts in two ways to reduce appetite and promote calorie control. On one hand, they slow the absorption of sugar in the blood. On the other hand, they swell by absorbing water and thus provide stomach the feeling of being filled.
To control weight by a healthy diet, it is recommended to consume 25 g to 35 g of fiber per day .This can be done easily: 3 fruits, 4 vegetables, 5 grains whole grains. Adding some legumes, nuts and seeds, you’ll get even more.
4). Serving of Fruits and vegetables
It is important to achieve the recommended servings of fruits and vegetables, as they are low in calories and are full of antioxidants, fiber and water. A meal with 50% of the base is made up of fruits and vegetables, which are more likely to quickly fill to a smaller amount of calories.
5). Drink Water
Liquids are not only for filling the stomach but they also affect the body moisturizing, supporting it in its process cleaning and promoting chemical reactions.
- Water (Recommended)
- Teas (Green Teas, Lemon Teas etc.)
- Milk and Soy drinks
- Natural Fruit Juice (Without Sugar)
Water alone should be the main source of liquid consumed. On average, women need 2.2 liters (8 cups) of fluid per day; and men of 3 liters (12 cups) per day
A snack in the afternoon proves beneficial because it prevents hypoglycemia (low blood sugar). By taking a snack about 1-2 hours before going to dinner (of course if you experience hunger), then you eat more reasonable amounts for the evening meal. To be nutritious and well support the body, the snack should contain protein and carbohydrates.
Examples of healthy snacks:
- Walnuts and 2 dates
- Vegetable juice
- Raw foods
- Cheese (not more than 15% fat)
Green smoothies are best and healthy diets for weight loss, the green smoothie is rich in vitamins. It helps to activate the metabolism of the body. Smoothies are beverages made with fresh or frozen fruit with yogurt, milk, some fruit juice and ice, mixed in a blender.
2 cups spinach
1 large cucumber
2 sheets of black curly kale
Water 2 Cup
Now it’s ready. ?
Extra Tip! Don’t Forget to Exercise daily. Drink More Water, only eat when your feel hunger.