Some people believe that if every day to eat healthy and nutritious foods, the figure will be in complete safety. The main thing is to eat more vegetables, fruits, cereals from health food stores, exclude potatoes, flour and sweet. However, this is not true, says nutritionist consultant Yana Kravchenko.
Eating the right foods, but not respecting the set of rules, you can lose weight, all attempts to reduce to zero. Which of the so-called "healthy" foods can lead to weight gain and how much it is better to use, nutritionists advise.
Oatmeal. Perfect breakfast. Porridge refers to carbohydrates, acceptable norm which is about 250 grams per day. Oatmeal in the form of flakes, which are simply steamed with boiling water - empty carbohydrates that do not provide a long saturation provoke surge in blood sugar, after which comes the sense of rabid hunger. This means that the person through a very short time, will want to have again, not to mention the fact that sugar is programmed jumps body obesity. As a result, it becomes even more difficult to lose weight. Among the variety on display oatmeal need to choose how to firmer. You can even use oats in pure form, which is sold at fairs by weight, controlling portion sizes (approximately - the fist in a compressed state). Thus saturation and will be long, and the blood sugar level does not jump.
Berries, fruits. Especially sweet. Eating them uncontrollably, weight gain is inevitable, since they contain large amounts of sugar. 1-2 Therefore, unsweetened apple, & frac12; grapefruit, green bananas or 300 grams of fruit is ideal in the morning, on the so-called "first snack." They can be added to breakfast in the porridge. Apples can be eaten roasted, adding a little cinnamon. Berries can also have both fresh and frozen or add to smoothies. Sweet watermelon, grapes, persimmons are best avoided, at least for as long as you do not come to the desired weight.
Dried fruits (raisins, dates, etc.). The utility no doubt these products. But do not forget that there is a term "glycemic index foods" - is the ability of products to influence the level of blood glucose. The higher the index, the faster the glucose level rises. Therefore, for example, during the weight loss, these products tend to be minimized or even prohibited. And sugar, nutritionists usually suggest replacing stevia extract, where 0 calories, so you can use it as they want. He has a specific bitter taste, is that you will feel just the first few days.
Vegetables. Everyone knows about their benefits, but few people think about their harm to the figures. All vegetables, except potatoes, low-calorie, quickly saturate the stomach, as well as fiber enriched diet, which is very conducive to weight loss. But vegetables such as beets, corn, carrots, green peas, - the so-called simple carbohydrates, which are also stimulated an increase in blood sugar levels, thus making it more difficult process of losing weight. Therefore, the rate of consumption of these products - no more than 100 grams at a time. And eat them like fruit with berries, is only in the morning, in time to "work out" physical activity, because any unused carbs definitely postponed as fat reserves, for example, or on the sides of the waist. If your daily workout - the norm, then the dosage can be increased, all spent in the gym and extra kilos will not increase.
Fruit fresh. With a glass of fresh orange juice body definitely gets a dose of vitamins, especially vitamin C, but at the same time he also gets a dose of sugar. Therefore, it is better to choose unsweetened fruit (apples, grapefruit) and eat them whole, getting a double benefit: you and a snack, and get a portion of the fiber, useful for the intestines. If you are currently actively struggling with excess weight, it is best to drink vegetable fresh. And drink as much as you want, except that limiting consumption of beet and carrot, because this products containing sugar, as well as having a high glycemic index.
Nuts. All nuts (cashews, peanuts, almonds, walnuts, etc.) rather fatty. For example, 100 grams of walnuts, on average, 65.2 grams of fat. And given that the daily rate of fat for humans is 80-100 grams, of which 40% must be vegetable, everything that we can afford - it's a few pieces at a snack in its pure form, you can add them to a salad or sprinkle them sandwiches with feta cheese, for example.
Olive oil. Despite the widespread use of this useful product in the nutrition should not forget about its calorific value. In 100 grams of butter contains about 900 calories. Therefore, more than two tablespoons of olive oil per day, each containing 150 kcal, taking is not recommended. For salads do better filling: in 1 teaspoon of oil, you can add lemon juice, balsamic vinegar and mustard. One of the tricks: Put lettuce in a colander, pour the sauce and wait for the oil to drain.
Fermented beverages. Kefir, yogurt, mare, Ira, yogurt, fermented baked milk and other beverages are considered healthy food, but for all utility kislomolochki should not forget that these drinks have a certain fat content and contains sugar in the form of fruit flavors. The rate of consumption of yogurt or yogurt a day - no more than 250-300 grams. If the person is on a weight loss program, you need to choose the most low-fat foods (optimally 1.5%) without sugar and other fillers. It is useful to drink them at night, an hour before bedtime - it will improve the sleep and in the morning easier bowel movements.