You have decided that you want to eliminate a few pounds and then you should come to the head with a list of what you can not eat. Sweets, fried foods or fatty foods enter into this relationship. But there is also the other side. Nutritionists separate tips for losing weight and include a list of good foods, those that will help you reach the ideal weight.
One of the best tips for weight loss experts is not to embark on crazy or fad diets. According to Patrícia Cruz, a behavioral nutritionist, if you stop eating something you like for a long time, later you will end up overdoing it to sate and fatally fatten up. The ideal is to seek a reeducation of food.
With this, those who want to lose weight will lose weight in a healthy way, while not consuming any important nutrients and balancing the menu. More caloric and fatty foods should be avoided, but it is even possible to consume one or the other in moderation. One tip, for example, is to leave one day of the week to eat a sweet that you like very much.
And there are also those foods that are friends of the diet, which will bring satiety, help the process of weight loss and supply the needs of the body, after all, a low calorie diet, but empty in terms of nutrients, is not good.
It is a source of calcium, and such a substance helps to burn fat and even helps prevent weight gain;
It is good fat source and provides energy to the body. Use it in snacks between meals, but do not overdo it.
3. Dry Damascus
Do you know that desire to eat sweet? Dried apricot can help control it. It is a source of fiber as well. Consume after the meal, as a light dessert and sweet.
How about wagering on porridge with flaked oats and skim milk to start the day? The preparation has low fat and many fibers, with this, will leave you satiated. To complete, increase with a serving of fruit.
5. Whole-grain breads reduced in fat and sugar
This food is a carbohydrate source and can be consumed before training in the gym, for example. As they have reduced levels of fat and sugar, they are also released for breakfast or dinner. Just is not worth exaggerating. How about a slice when you want to put it in the meal?
Studies also indicate that it is a mistake to cut the carbohydrate from food. This nutrient is a source of energy for the brain. Without it, there is the risk of feeling tired, unwell and even at a slightly slower pace. See more details on how a lack of carbohydrate can put your brain at risk.
6. Herbal teas
They help in moisturizing and warm up if it’s winter. Try not to sweeten yourself so you do not add more calories into your diet.
Source of protein and fat and easy to prepare. One tip for slimming is to “fry” the egg in the water. To do this, use a nonstick skillet and place the egg when it is very hot. Season with salt and add a tablespoon of water. Cover and cook.
More food can also enter this list of tips to lose weight, as nutritionist Larissa Paiva and nutritionist Cristiane Coelho:
8. Coconut oil
Good order to accompany salads and fruit. Served cold, it keeps the anti-oxidant action. This oil has fat, but it is easily transformed into energy and does not accumulate in the body
Read also: Coconut sugar: know the benefits of the darling of diets
It has easier digestion than other cereals. It helps in the diet because, being rich in fibers, causes a slower release of glucose and brings satiety (when you have a glucose peak, soon after you will feel hungry again)
10. Red fruits
Like the dried apricot, they saw great desserts. They are low in calories and have several benefits, such as helping immunity and preventing heart problems.
Excellent protein for the diet. When compared to red meat, it has less saturated fat, fewer calories and more nutrients. Bet on those rich in omega-3s, like salmon or sardines. This helps in the prevention of cardiovascular diseases and still contributes to the loss of abdominal fat when related to a physical activity.
There is an American saying that says to eat an apple a day to keep the doctors away (eat an apple a day and keep the doctor away). And that makes perfect sense. This fruit helps in weight control, as well as being good for the heart and bowel. It has pectin fibers, which form a gelatin that sticks to toxins and fats and helps eliminate all of this from the body.
In addition to knowing which foods are allied to the diet, nutritionists remember other important points for a healthy and balanced diet. One is hydration. For the proper functioning of the body you need to keep your body hydrated, whether on hot days or in the coldest winter temperatures. “Water is an excellent ally in the fight against poisoning, because besides helping to eliminate toxins, it also helps in hydration,” adds Patrícia Cruz. The indication to know how much to drink of water is to follow the following calculation: around 30 to 35 ml of water / kg of weight / day.
Maria Fernanda Kawabata, a clinical and sports nutritionist and partner of Sucão, still indicates some moisturizing juices. You can choose to prepare with pineapple, mint, lemon, ginger, watermelon, strawberry, carrot and coconut water. Besides helping in hydration, they also act in the replacement of mineral salts that are, for example, lost during physical activity.
However, these beverages do not replace water consumption – and always changing the water by the juice is pointed out as an error in the diets by the nutritionist Patrícia Cruz.
To complete, Patrícia also indicates to maintain a regular schedule for the meals.
In addition to these tips to lose weight, it is important to do physical activity to ward off physical inactivity and get in shape. The physical educator Cau Saad lists the best exercises for those who want to burn calories and lose weight.