Spanish nutritionist has told about main principles of nutrition.
Weight loss is no longer synonymous with famine. After all, with enough protein of high biological value and healthy fats you will feel more full and happy, reports the Chronicle.info with reference to Browser.
In addition, you will be able to achieve your ideal weight without starving fainting, well-known Spanish nutritionist Pilar Rodrigues.
If you ever adhered to a diet to lose weight, quite possibly, faced with strict limitations and tiny portions. This principle is based on the consumption of a small amount of calories, consumption of light meals and avoidance of foods rich in fats.
Fortunately, times have changed, and dietary recommendations, including. It is important to look at which foods give you calories and the impact they have on the body. In other words, keep in mind that 100 calories of potato chips is not the same as 100 calories from a plate of quinoa with vegetables.
Calories behave one way or another, depending on the composition of the product. And all of this will affect how they help burn fat or saturated with energy. Mustn’t follow an overly restrictive diet with the intention of easy to lose weight because you run the risk of quickly restore the lost weight when you return to the same food. Learn how to eat right, choosing only what is really beneficial to the body. This will allow you to eliminate cravings and the need to eat sweets, and avoid the remorse that ate not allowed.
So, how to arrange on priorities, to lose weight? According to nutritionist, the diet should be based on fresh vegetables, which make up more than half of your plates, it is necessary to provide an adequate supply of protein, carbohydrates and healthy fats.
Fats
In recent years, the fats are frequently accused of high levels of overweight and obesity, regardless of what type specifically it is.
However, fats are a necessary macronutrient that don’t need to give up if you want to lose weight. In fact, in a diet designed for weight loss, the proportion of fat should be 30% of the total energy contribution as they fill with energy and give a feeling of satiety much better than, for example, carbohydrates. In addition, it influences the taste, which contributes to greater adherence to the diet.
Of course, there are good and bad fats, so you should focus solely on the consumption of fats from foods such as avocado, nuts, seeds, oil (olive, flax or coconut), egg yolk, small blue fish or ghee. It is necessary to abandon the ultra-progressirovanii products.
Carbohydrates
Carbohydrates are divided into simple and complex. The first very fast into the blood stream and drastically increase the level of sugar in the blood, so do not give long-lasting energy and make you feel hungrier much sooner. We are talking about table sugar, refined cereals, cakes, pastries, etc. they are All products that should be avoided if you want to lose weight.
However, complex carbohydrates provide energy more smoothly and maintain a sense of satiety for a long period of time. That they need to pay attention. We are talking about whole grains, legumes that provide high in fiber and minerals, promoting digestion and satiety.
To avoid a jump of insulin, you must choose complex carbohydrates. Another way is support carbs proteins and healthy fats, which are “isolated” sugar and help gradually release it into the bloodstream.
Proteins
Have you heard about the Dukan diet? And on a ketogenic diet? They offer both diet plans weight loss through protein intake. While the Dukan plan based on the massive and almost exclusive consumption of this group of macronutrients (which can lead to significant and long-term nutritional imbalance), keto to give priority to the consumption of fats, which dramatically replaced the carbs to expose the body’s metabolic state called ketosis.
Anyway, the relationship between protein and fat are essential if you want to lose weight, eating healthy food. Absolute priority will be fats and proteins (animal or vegetable) and carbohydrates should take the minority. And we are now talking about the most important component of the body, which should cover approximately 40% of the total energy needs. In addition to organic functions that proteins perform, they enhance the feeling of satiety and minimize muscle loss. That’s why their role is so important in the process of losing weight.
But if all whites are worth it? No. As fats, you should avoid low quality proteins and leave only those, which have a high biological value. In the category animal proteins can distinguish the eggs of small blue or white fish, shellfish, poultry, and rabbits. High quality sources of vegetable origin red lentils, soy beans, quinoa, some nuts (walnuts or almonds) and chickpeas.
How to get enough protein?
It is important that each visit (for Breakfast, lunch, snack and dinner) was fresh vegetables or fruit, healthy fats and proteins. And you probably will not be difficult to eat fruit for Breakfast or veggies for dinner. But how about proteins? Is it difficult to include them in all meals? It is possible that this is so. But then the best thing you can do is to Supplement your diet quality products that are specifically designed to produce the same protein, which is lacking.
Among them are the following:
Protein shakes: the perfect complement to a light lunch. They have a high satiating power and are often enriched with L-carnitine for fat burning.
Protein and vegan pasta: sometimes they even contain more protein than chicken meat. You can eat them with any useful sauce such as homemade vegan pesto or Bolognese, or accompanied by seasonal vegetables.
Protein pancakes: rich in proteins derived from whey, and low in carbohydrates. Eat them as Breakfast or snacks, accompanied by avocado, salmon, cheese or olive oil to get a perfect combination of protein and healthy fats.
Protein bread: the perfect complement to Breakfast, but without the gluten, starch or synthetic binder. Instead, it includes egg protein, milk protein isolate and Superfoods such as flax seeds and almond flour.
