What to eat to lose weight

proper nutritionThe time is the beach, which means you will have to cut in the trunks and to demonstrate his body. You don’t get discouraged by this prospect? It happens to me. Our figure is influenced by nutrition, and exercise, but if you really need to lose weight as quickly as possible, the diet — the best way.

Here’s ten tips that help you get in shape. Some of them are not very simple, while others are almost not to work.

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1. Don’t give up on all the carbs

proper nutrition

I think if I waive any and all carbohydrates, from lose weight? Think again. Your muscles need glucose, which is contained in carbohydrate food. They use it as fuel when you are in the gym. And carbohydrate intake stimulates the synthesis of leptin, the hormone responsible for energy, due to which you feel full of energy.

If the leptin level drops, metabolism slows and weight loss is much slower.

It is important to make the right choice. Eat only those carbs that are in rich in fiber foods. Rice, beans, oatmeal, fruits and vegetables are best suited.

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2. Eat more fresh food

proper nutrition

If your diet consists mainly of semi-finished and finished products, the sugar level in your blood jump during the day, causing you eat more and accumulate more fat.

Fresh food requires more calories to digest, stabilizes blood sugar levels. Moreover, the summer in the yard.

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3. Do not skip Breakfast

proper nutrition

We already told you that Breakfast accelerates the metabolism. If you ate morning, noon, you will not feel hunger. If you miss morning meal, there is nothing surprising in the fact that then you «catch up»: missing a couple of donuts in the cafeteria or something in the water. Who eats for Breakfast, who controls your appetite and in the end eats for a day less calories.

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4. Don’t eat on the go

proper nutrition

Very often we don’t even have time to sit down to eat, and therefore there is nothing surprising in the fact that it so difficult to lose weight. You just do not take into account food eaten on the go, she passes by your attention. When you sit down and fulfilling lunch or a snack, you’re not gonna eat all that is usually absorbed by the biscuits, chocolate and the like. Take it a rule: you need to eat sitting down.

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5. Include in your diet medium chain triglycerides

proper nutrition

Medium-chain triglycerides contained in coconut, and it is very, very useful thing. This is not something that other fats: medium-chain triglycerides are instantly converted into energy, which makes them very useful in the process of weight loss. Moreover, they increase the metabolic rate right after eating, and you actively burn fat.

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6. Eat protein Supplement

proper nutrition

Protein is a very useful thing, which has a positive effect on the digestive process. They can still contain other useful substances: taurine, carnitine, which provide energy and help maintain lean muscle mass.

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7. In a week you should be eating six different vegetables

proper nutrition

Diet is boring, and our usual diet, as a rule, not particularly splanirovano. Vegetables nobody seems interesting and tasty, as it happens. But set a goal to eat at least six different kinds of vegetables for the week. So you will be more interesting to eat. And vegetables is very useful and low in calories, is a pleasure.

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8. It does not take the Supplement earlier than 20 minutes after a meal

proper nutrition

You often take a Supplement? Get yourself a new rule: wait 20 minutes and then ask yourself again if you feel hunger still. This time, the body enough to realize he fed. Otherwise, you run the risk of overeating and getting more calories than you need.

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9. Drink green tea every day

proper nutrition

Green tea is one of the healthiest beverages. It contains antioxidants that can help neutralize free radicals and accelerating metabolism. A couple of cups a day will be enough. Nice thing: it has no calories.

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10. Eat fish at least three times a week

proper nutrition

If you love meat, try to focus on seafood at least three times a week. Fish is very nutritious, rich in protein and omega-3 fatty acids that are so essential to your brain.

In addition to this, fish will help stabilize insulin levels, which helps the body metabolize carbohydrates. If you’re a vegetarian, include in your diet flax or camelina oil. Teaspoon a day covers the daily requirements of omega-3 fatty acids.

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