What do you need to eat to lose weight? What products are needed for weight loss: a list of useful products. Slimming products compatibility: Table

Losing weight is art. You can’t lose weight without knowing the properties and rules of products compatibility.

Losing weight is a complex, long and painstaking process. Not every person who has stepped on the path of weight loss knows how to lose weight, so as not to harm his health. The first step is to draw up a list of necessary products for weight loss. Next, a training program is being built depending on which body a person wants to “build” himself.

Proper nutrition is the basis of effective fat burning. No physical activity can “save” a person who feeds on harmful fatty and high -calorie foods. The percentage of fat in your body will directly depend on how you eat.

It is believed that if a person is losing weight or leads a healthy lifestyle, then a set of products available to him is sharply reduced.

• This myth exists only thanks to the existence of diets. Diets in which two apples, a pack of cottage cheese or half of the chicken breast is prescribed per day.
• In order to really lose weight once and for all, you will have to change your taste habits, open to the new, overcome your fears, stereotypes of nutrition and doubts.
• At first, the food seems unusual, but then taste receptors adapt to new tastes and you begin to enjoy food.

List of products for weight loss

Groups - The main, but not the only source of “slow” carbohydrates necessary for weight loss.
Also, cereals contain a certain amount of plant protein, a lot of fiber. Almost all of them have a low glycemic index.
Cereals are very nutritious and useful. They can be consumed in any meal.

• It should be limited Shiny cereal, white rice (grinded and round), couscous.
• Useful cereals include: buckwheat, millet, pearl barley, barley, oatmeal, rice (steamed, long -grained, red, brown, wild), wheat, bulgur.

Legumes - This is also a “slow” carbohydrate, like cereals, vegetables, herbs. Possessing excellent nutrition, legumes have many vitamins necessary for weight loss.

• Useful legumes include: lentils (red, orange, yellow, green, brown), beans (white, black, red), pounded peas, green peas, beans (green), chickpeas, mash.

Cereals - Cereals are an exceptional product. Their difference from the cereals lies in the fact that cereals can sprout. And in the seedlings, the number of useful elements necessary for weight loss increases many times.

• Cereals are useful for weight loss include: rye, wheat, green buckwheat, a glazed or uncleaned oats. Some legumes can also germinate, although they are not cereals.

Fruits, berries - This is “fast” energy. Fruits and berries are very quickly saturated and have an average glycemic index.

• This is a great dessert, replacing sweet flour products.
• They can be added to almost any dishes, they do not spoil taste.
• Fruits and berries contain a huge number of antioxidants and vitamins.
• Fruits are your youth and beauty.

All fruits and berries can be attributed to useful ones. Berries, of course, edible

Vegetables - No wonder they say that fruits are tasty, and vegetables are useful.

• Indeed, vegetables are not saturated as fast as fruits, but they do not have such a sharp jump in the blood in the blood.
• Vegetables are the main source of fiber of plant origin.

Vegetables, like fruits, are useful. Even potatoes, the use of which losing weight is minimized, is useful within reasonable limits.

Greens. It should be taken to a separate pedestal. Greens are much more useful than vegetables and fruits taken together.

• If you look at the amount of proteins, fats and carbohydrates in greenery as a percentage, we will get the following: 45/5/50.
• Greens also does not contain fats.
• This is not just an antioxidant, but also a whole pantry of vitamins.
• Parsley, dill, spinach, leaf salad, basil, arugula, mint will give your dish an unforgettable, juicy taste.

It is useful for weight loss all the greens, suitable for food.

Meat, poultry. Everyone knows that meat and poultry are the most reliable source of animal protein. They do not contain carbohydrates, only a small amount of fat, which depends on which part of the carcass you specifically take.

• It is worth noting that a large amount of animal protein greatly harms health, especially kidneys and liver.
• Vegans and vegetarians can replace meat and poultry with vegetable sources of protein (cereals, legumes, herbs).

From meat, it is not recommended to eat fat pork and beef losing weight. It is necessary to reduce the amount of lamb. Beef, rabbit, low -fat pork, chicken, turkey, goose, duck (in moderation) are allowed.

Meat gastronomic products do not apply to meat (their losing weight exclude).

Fish and seafood -This is also a source of animal protein, but because of the high cost, they are often forgotten about them.

In fact, the fish contains a large number of fatty acids necessary for our body. This is especially important for women to preserve the health of the skin, hair, nails and for a regular menstrual cycle.

Fish losing weight is preferable to eat steamed steamed in the oven or grilled.

Dairy and dairy products.At the same time, the beloved kefir leads to all losing weight leads a list of useful sour milk products.

• Losing weight is recommended reduce milk consumption, as it can cause stagnation of fluid in the body and, as a result, the appearance of edema and cellulite.
• To useful and dairy and dairy products for weight loss Claim: kefir, yogurt without additives and sugar, leaven, koumiss, fermented baked milk, milk, sour cream, cream, cottage cheese.
• To the harmful - Snowball and yogurts with sugar and additives.
• It is not recommended to use Losing a solid milk and dairy products, since all beneficial substances were lost in the process of their “degreasing”.

Cheeses - This is a source of protein and animal fats. They have a very high calorie content and contain a lot of salt.

• Losing weight their consumption It should be limited to any percent of fat content as much as possible.

Eggs - A fairly useful product contains simultaneously proteins, fats, and carbohydrates.

• Losing weights prefer only proteins, although yolks contain all the necessary components for the life of the body. It's all about the amount of food eaten.
• You can eat eggs any of those that are suitable.

Vegetable oils. You should not avoid oils losing weight. The daily oil rate is 30 g (1 tablespoon). This is about 300 kcal.

• Oil is a source of vegetable fat (this is not the fat that is deposited on the sides and legs).
• This is useful fat, which is involved in metabolic processes in the body.
• Women should be attentive to fats.
• The lack of fatty acids in the body can lead to serious health difficulties.

Nuts and seeds. Nuts and seeds are quite high -calorie, heavy food. They contain a lot of fats and protein.

• Losing weights are not recommended to use a lot of nuts, but they can “get” your calorie, if the calories come out a little per day.
• The optimal daily dose of nuts is 30 grams.

Mushrooms Having losing weight, you can even need. Especially vegans and vegetarians. Mushrooms are low -calorie, nutritious, contain a lot of protein.

• Useful for losing weight, Both forest mushrooms and artificially grown champignons.
• Since mushrooms are attributed to heavy foods, they are recommended in the morning.
• For dinner, it is contraindicated to eat mushrooms with diseases of the gastrointestinal tract.

Pasta- They can also be dietary. Typically, pasta is made of senior flour, but such pasta is not suitable for weight loss.

But if they are made of hard of hard wheat flour (that is, wheat, not devoid of their shell), then such pasta is allowed and even considered useful for losing weight.

Bread and bakery products. Even losing weight, you can bread. One, two pieces of whole -grain wheat, rye or chopped bread will not damage the figure if they are competently inscribed in a common calorie.

• Not recommended for weight loss bread From white wheat flour, bread with sugar, molasses and yeast.
• Perfect bread for weight loss contains the mentioned flour, salt and water.

Low -calorie products for weight loss: List

Low -calorie products traditionally include those products whose calorie content does not exceed 100 kcal per 100 grams of product.

Lowcaloric are considered:

• Fruits (except avocado)
• Vegetables (except potatoes. Its calorie content is only 80 kcal per 100 g, but it has a high glycemic index)
• Berries
• Mushrooms
• Greens
• Eggs
• Dairy
• Dairy products

Do not limit your diet exclusively low -calorie products. The lack of calories is as bad as their excess. Both extremes can greatly harm your body.

Diversify your nutrition. Add more cereals, nuts, oils. If desired, you can include meat, fish, seafood, poultry, cheeses in the diet.

List of protein products for weight loss

The list of protein products is extensive. It should be said that there are purely protein products, protein products that have fats and protein-carbohydrate products.

The list of mainly protein products suitable for weight loss:

• Chicken meat (mainly breast)
• Loof beef
• Rabbit
• Low -fat fish
• Seafood
• Cottage cheese (low -fat or low -fat)
• Protein eggs

List of protein-carb products:

• Mushrooms
• Greens
• Cabbage
• Kefir (low -fat)
• Milk (not fat)
• Chickpeas
• Peas
• Pitch beans
• Soy meat
• Soy
• Lentils
• Colored beans

List of products rich in proteins and fats at the same time:

• Fat beef
• Chicken legs, thighs
• Fat cottage cheese
• Fat milk
• Fat kefir
• Nuts, seeds
• Fat fish
• A whole egg
• Cheeses
• Sour cream

List of losing weight containing slow carbohydrates: List

• «Slow"Carbohydrates are carbohydrates that are absorbed by our body for a fairly long time. When such a carbohydrate enters the stomach, the body spends time to recognize and begin to digest it.
• Insulin is released into the blood, but not as fast as it happens with “quick” carbohydrates. And the slower the insulin is produced, the longer the feeling of satiety remains.
• The decline in the level of insulin in this case also occurs slowly, so the feeling of hunger after “slow” carbohydrates does not occur soon.

Slow carbohydrates for weight loss include:

• Cereals (all, except couscous, semolina, round rice and grinded rice)
• Legumes (all, without exception)
• Vegetables
• Macarones from hard wheat varieties
• Whole grain bread or rye
• Cereals

There is an opinion that “slow” carbohydrates need a person in the morning and day, but this is not so. If you lose weight and actively spend the day, then you need “slow” carbohydrates throughout the day. In the morning, give preference to oatmeal, millet porridge.

At lunch, eat a portion of vegetables with buckwheat, barley or legumes. For dinner, leave vegetables, legumes, the same buckwheat.

What are the products for weight loss contain fiber?

What is fiber?

In simple language, this is an insoluble (rough) part of the plants. Due to the fact that fiber is present in our diet, we have no digestive problems. It normalizes the intestines, prevents constipation and bloating.

The abundance of fiber (especially the one contained in the grain) in the diet can damage the thin walls of the intestine. But a large number of vegetables with fiber present in them will not only harm the body, but also establish its work, which is necessary for weight loss.

Most fiber is contained in:

• Vegetables
• Greenery
• Fruits (mainly pears, persimmons, apples)
• Cereals
• Legumes
• Mushrooms
• Berries
• Nuts and seeds
• Dried fruits
• Cereals
• Whole grain bread
• Macaronons made of hard wheat varieties

If your diet has no fruits, cereals and vegetables, then soon you will have a lack of fiber. Additional fiber is contained in bran and sold in a pharmacy in the form of small flakes. But such fiber can cause addiction.

Products with negative calorie content for weight loss: List

Negative calorie content of products is a controversial thing. If we talk about it seriously, then those products have negative calorie content, for the digestion of which a little more energy is spent than the human body can get from these products.
These are either very low -calorie products, or vice versa are very heavy.

Most often, they include:

• Low -calorie vegetables (cucumbers, tomatoes, zucchini, carrots, celery, pumpkin)
• Low -calorie fruits (apples, pears, watermelon, apricots)
• Berries (strawberries, strawberries, blueberries, blueberries, currants, raspberries)
• Sour -milk products (low -fat kefir and cottage cheese)
• Eggs
• Nuts (and this is with their high calorie content)
• Greens
• Water, tea, coffee, juices (without sugar)

The theory of “products with negative calorie content” states that “negative” products can be eaten in any quantity, and they will not interfere with weight loss.

But if you imagine that a person eats a kilogram of nuts a day, jamming with apples and cottage cheese, and seeks to lose weight, he will most likely be twisted at the temple.
Such a diet will rather lead to a set of mass.

Therefore, the theory of "products with negative calorie content" is made under great doubt.

Slimming food compatibility: Table

Separate nutrition has existed for a long time and has its followers. Unfortunately, often people do not think about what they eat and how they eat. Often on a plate, along with meat, you can see nuts and fruits. But these products in such a combination simply will not learn, which will lead to a set of body weight.

Separate nutrition theory explains the rules for the combination of food so that they can bring the maximum benefit to your body and do not interfere with each other to be absorbed.

The human body is healthy until it has a normal acid-base balance. As soon as the “skew” occurs in one direction or another, the state of a person deteriorates sharply and the body weight occurs.

Products are: neutral, alkaline and acidic.

• To acidic include products containing a large percentage of protein,
• To alkaline - A large number of carbohydrates.
• The remaining products are considered neutral.

Below is a power compatibility table:

OS - This combination is optimal (optimal combination).

Z! - To maintain health, such a combination is better to exclude (forbidden!).

Ps- If there is an urgent need, these products can be combined, this will not do much harm (suitable combination).

The numbers at the top of the table correspond to the name of the products under these numbers on the left, the side of the table.

For example: if we want to know how combined legumes and milk, then:

• We are looking for legumes on the left in the column.
• We are looking for a figure on the left in the column, under which milk is listed.
• This is the number 14.
• We are looking for a bob to intersection point with a number 14 - this is the desired result!

Incompatible foods when losing weight

Incorrectly combined foods can harm the body, cause bloating, constipation. What weight loss can we talk about if the body of unwell?

There are rules that cannot be violated with a combination of products:

1. Protein+protein. It is an extremely unacceptable combination. Especially when it comes to animal protein. If you decide to eat meat with fish, their enzymes will not be able to absorb completely, since there are no additional elements due to which the protein is absorbed.
2. Protein+fat. Fat have one very unpleasant feature: they envelop the wall of the stomach with a film, as a result of which the production of gastric juice is reduced. And for successful digestion of heavy animal food, the production of gastric juice should intensify, but this does not happen. As a result, the protein simply decomposes, rot.
3. Carbohydrate+carbohydrate. We are talking about any combination of a combination of carbohydrates (“fast” and “slow”). The stomach will be able to digest (and the intestines) at a time only one type of carbohydrates. Other carbohydrates will actively wander.
4. Carbohydrates+sugar. The combination is found everywhere in confectionery, cafes, restaurants and even at home. This is all kinds of baking with sugar, jam, cream. This is such a strong blow to the entire digestive system that it will have to restore its body for a long time.

Harmful products for weight loss: List

A list of harmful products for weight loss is simply huge. In the world, there is such a variety of high -calorie and harmful dishes that it is unrealistic to fit into one article. There are many “pests” of figures and health in stores.

List of the most harmful products for weight loss:

1. Alcohol
2. Sugar (except fruits)
3. White wheat flour products
4. Fried deeper or large amounts of oil
5. Smoked
6. Sukhariks and chips purchased
7. Fast food
8. Sweet drinks (carbonated and not carbonated)
9. Ice cream
10. Margarine and butter 72.5% fat content
11. Fasting food (noodles, puree)
12. Store juices
13. Canned food in oil
14. Sprats
15. Sausages, sausages, sausages
16. Sausage or melted cheese
17. Creams on cakes (and cakes themselves)
18. Condensed milk
19. Mayonnaise and other sauces (ketchup)
20. Bats (Twix, Bounty and others)
21. Milk or white chocolate
22. Cottage cheese, cottage cheese
23. MURULI and quick cooking porridge
24. Sweets (sweets, marshmallows, marmalade, pastille, many dried fruits in sugar, tsukati)
25. Chewing gum

What products can be used for weight loss: tips and reviews

Now it is clear that for losing weight and maintaining health you need to eat only the most clean foods.

For example, boiled and baked potatoes can be, but chips or potatoes are no longer possible.
Bread is not prohibited with proper nutrition, but purchased crackers with spices, salt and fat are not allowed.

Reviews:

Anastasia, 34 years old, Kemerovo

I never sought to lose weight until my weight exceeded 100. Then I was horrified. I turned to the endocrinologist, he diagnosed me with "obesity of the third degree." I prescribed a special diet. There was a lot of new information, I could not lose weight until she learned to properly combine food. Started with salads. Taste receptors are accustomed quickly to the lack of mayonnaise. Then she added cereals, fish, milk. I didn’t eat meat, I did not want it. I lost 20 kg. I plan to drop the same amount after half a year.

Olga, 19 years old, Moscow

I tried to lose weight for the graduation, but nothing came of it and I abandoned this business for six months. During this time, she decently gained weight. I decided to end the diets, began to study the composition and properties of products. It turned out that my diet was close to ideal, only I ate a lot of potatoes with bread at one meal. I reduced potatoes by 3 times and added stewed vegetables. She transferred bread in the morning, began to make useful sandwiches. So, by the end of the first year, I lost 5 kilograms thanks to the correct combination of products.

Video: On compatibility of food