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 The word "diet" has many negative connotations. After all, it involves the rejection of some products. We propose to rethink the concept of the diet, and try, on the contrary, to include in the diet of the desired products.
To be slim, do not need elaborate plans and calorie calculations. All you need to do - is to choose the right products, to watch portion sizes and be active.
You can start with these five products, which will become the first step on the path to losing weight. Enter this five into your diet, but rather (as nutritionists recommend) - replace these five products of some products from your permanent diet. That is, your diet will not be a waiver of products, and a new set of products.
Thus, the "Famous Five" for weight loss:
Apples
All varieties of apples contain large amounts of dietary fiber. Dietary fiber - is not only healthy digestion and lowering cholesterol, but also a huge amount of nutrients at extremely low calorie.
This is proven by studies. During testing, the women added to the daily ration of three apples (or pears). As a result, these women lost weight more than those that are added to the diet of three oat cookies. We know that oatmeal cookies and fruits contain an equal amount of dietary fiber, but, as we see, dietary fiber from apples lead to weight loss.
Almonds
If you are looking for tasty and healthy food for a snack, then a handful of almonds - it is such a product. In 2009, the American Journal of Clinical Nutrition (The American Journal of Clinical Nutrition) spoke about this study. Women who ate almonds, at least two times a week, were more successful in maintaining weight loss or weight than those who do not eat these nuts.
Almonds are indeed often called by nutritionists as the favorite in products for weight loss. One ounce of these nuts (28 g) contains only 167 calories, protein and 6d 3a fiber and other nutrients.
Salmon
Do not underestimate the fish as an essential element of a healthy diet. The fats in salmon help to increase the level of saturation. And this effect is useful for weight loss. For example, the publication International Journal of Obesity (International Journal of Obesity) presented the results of the following studies: it was found that a diet containing several dishes of salmon a week, allows to lose weight. Those who consumed salmon, lost several kilograms more than those who did not eat the salmon in your diet.
Despite the fact that salmon is considered fatty foods, it is low-calorie fish. One serving (approx. 85 grams) contains 175 calories and a lot of protein in salmon, so necessary for the diet.
Eggs
Finally, the bad reputation of the eggs exposed to large questioned by experts on nutrition. On the contrary, the egg is now considered to be beneficial for weight loss products.
Studies have shown that eating eggs for breakfast helps fight weight gain throughout the day (a 2008 study, International Journal of Obesity). Those who ate eggs for breakfast 2 for 5 days a week, lost 65% more weight than those who eat breakfast sandwich or bagel.
Tomatoes
The benefits of vegetables they know everything. But the main thing - to choose non-starchy vegetables, and fiber. They help not to get fat and feel a constant saturation. These vegetables include carrots, celery, spinach, tomatoes.
Nutritionists isolated from non-starchy vegetables is tomato, since they can be eaten raw and in large quantities. Unlike carrots or spinach that you need to cook or process. This good tomatoes and boiled or stewed. That is, it is their variability has made these vegetables - the main diet. Calorie - extremely low, one cup of stewed tomatoes - is only 43 calories.
And now
a small bonus
. This is the main drink, which must accompany your weight loss. Include in your diet not only listed the top five healthy food, but the drink:
Green tea
Almost all store bought drinks contain artificial sweeteners are not good for your waistline. Of course, the amount of sweetener in dietetic juice and lemonade minimum, but even this number is sufficient to render harmful. Since this leads to the fact that consumers of sweetened drinks later crave more sweets in the diet, and consequently choose to eat sweet foods.
Better to choose the wrong drink, which does not seem to lead to weight gain, and those that help to lose weight. It is to such concerns green tea.
Studies that have been published in the Journal of the American Institute of Nutrition (Journal of the American College of Nutrition), showed that people who drank four cups of green tea a day for eight weeks lowered their levels of BMI (body mass index) and average bye to 1 kg of excess weight. Another study, which was published in the journal "Obesity" back in 2008, discovered another benefit of green tea consumption, especially pleasant for women. People who drank two cups of green tea per day for 3 months, substantially thinner in the area of the waist.
Council:
More health benefits and weight loss has green tea, brewed at home rather than packaged in bottles of ice-tea. It has more antioxidants and all useful ingredients.
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