What should we eat to lose weight is a question facing all people looking to lose weight. Through this article you will understand the importance of eating balanced and varied meals to have better lose your excess weight or just to keep your line. Our explanations will help you eat to lose weight faster.
What food should you eat to lose weight?
Before thinking of portions or proportions that must contain your plate, you must first think about the foods that compose it. In each food group, the food you eat should be healthy and nutritious.
The right combination for safe and nutritious food to help you lose weight still rests on three basic foundations easy to remember:
o No sugar
o Few salt
o Low fat
Lose weight by eating healthily is primarily to give your body a full range of nutrients with fewer calories possible.
Remember these three equations:
o I do not lose weight: calories consumed = calories
o I magnified: calories & gt; calories
o I lost weight: calories & gt; calories consumed
If possible, choose organic foods or from an organic production. Limit as much as possible processed foods from the major retail chains. Avoid junk food, because it is usually high in calories and contains harmful ingredients with low nutritional value.
Of course, eat balanced diet must be accompanied by exercise or an active lifestyle.
How should he eat to lose weight: the good parts in good proportions
This means that weight loss may be by good management of the amount of food you consume and taking into account the number of calories required for your body’s energy expenditure. We must therefore learn to control your portions.
It is also important to have a good balance between the different food groups in order to lose weight without compromising your health. It is preferable to feed with the right amounts of carbohydrates, protein and fat.
Below you will find the suggested proportions for balanced diet to successfully lose weight :
Pour vous donner une idée concernant les portions “Ideal”, here is the amount you should eat per meal for each food group:
o Dairy Products: size of a tennis ball
o Fruit size of a tennis ball
o Vegetables: ½ plate
o Starches: size of a tennis ball
o Protein: size of a deck of cards
What should we eat to lose weight according to food groups?
Eat less fatty dairy products
Drink skim milk or milk 0% fat
Eat unsweetened yogurt or low-fat
Prefer the cooked pasta to the cheese
Eat low-sugar fruits
Eat organic fruits and low sugar content
Adjust the size of portions depending on the sugar content
Examples of less sweet fruit:
= o Berries raspberries, blackberries, strawberries
o Summer Fruits = melons, peaches, nectarines, raspberries, strawberries
o Fruit = winter apples, pears and citrus
o = tropical fruit papaya, guava, mango
Eat fewer calories but more nutritious vegetables
Vegetables are good for you, look for those low-calorie but rich in nutrients and fiber.
Eat non-starchy vegetables such as green vegetables and other dark-colored vegetables
Eat different vegetables each day
If possible, choose vegetables and artisanal organic production
Examples of low-calorie vegetables:
o Roquette: 1 cup = 4 calories
o Lettuce: 1 cup = 5 calories (green or dark purple varieties)
o Asparagus: 4 rods = 11 calories
o Tomato: tomato 1 = 11 calories
o Celery: 1 cup = 14 calories
o peppers 1 cup = 18 calories
o Broccoli: 1 cup = 31 calories
Starchy foods and eat more nutritious cereals
Starchy foods and whole grains are rich in nutrients and fiber which helps to consume more calories because it takes time to digest so needs more energy to burn.
Eat bread or whole grain cereal
Choose whole wheat pasta
Eat starchy foods in small portions only
Select the most nutritious carbohydrates:
o potatoes
o yams
o quinoa
o corn
o brown rice
o oatmeal
o barley
o buckwheat
o bulgur
o teff
Eat leaner Protein
Eat meats, fish and non industrial poultry
Select fat-free meat (95-98% meat)
Choose eggs that are organic if possible
You are entitled to fatty fish (eg salmon) and shellfish
Tofu is highly recommended for proper protein intake
You have to eat varied diet to better thanks to the different food groups
Your meal should include different food groups so that you have the necessary nutrients for the proper functioning of your body. For maximum nutrients you should also eat different varieties in each food group. Indeed, each vegetable contains a different amount of nutrients, so it is best to alternate each food group to get the best possible nutrition.
Prefer non-starchy vegetables because they’re low in calories, they are full of fiber and have a high nutritional value. They are also very filling which gives them an effect appetite suppressant.
When should I eat to lose weight?
Eat lots of food and good times is important because our body is adjusted to eating 3 meals a day. Skipping meals is not generally recommended.
Snacking is not bad as long as you choose the right type of snack (low in sugar, salt and fat). If you eat a fruit to satisfy your hunger, choose low-sugar fruits (nectarines, melons, raspberries, strawberries, peaches …). If you prefer fatty snacks, choose snacks with a variety of fat is healthy as seeds or nuts. If you prefer crackers, choose those with whole grains.
To lose weight while eating balanced, choose lower-fat food or with the right kind of fat
It is a fact admitted by all, eating fatty foods makes you fat! The types of fats we should avoid are saturated fats. However, it should be noted that our bodies need some fat for its vital functions.
All fats are not bad, some are beneficial to the body because they provide good nutrients that can even relieve our blood vessels blocked by cholesterol. Called good fats, unsaturated fats.
Unsaturated fats include both monounsaturated and polyunsaturated fatty acids. These include olive oil, canola oil (canola), avocados, sunflower oil, fatty fish, nuts, seeds …
When using oils for cooking your thinking food to choose healthy oils. However, this does not mean that you can consume as much as you want.
To lose weight more easily, limit your fat intake to just 40 grams per day or less if you are inactive. To give you an idea, 1 tablespoon of oil = 20 grams of fat. Keep this in mind when cooking or you season your salad.
You should also remember to find alternatives to fatty foods that we usually eat.