Your body needs fuel for exercise, and a source of fuel is food. That’s why some people are hungrier when you start exercising. If you are trying to lose weight, it can be counterproductive – if you find the right balance in your diet.The average diet is full of simple carbohydrates like white flour, rice, pasta, cakes, soft drinks and other sugary foods.
These carbohydrates, which lack fiber which has in complex carbohydrates (whole grains, fruits and vegetables), the body digests quickly. In other words, after you eat will make you feel full of energy, but very soon you will lose it. Additionally, you can quickly be hunger, which means you’ll eat more and bring more calories.
Here’s what you should eat:
Fiber
Eat at least 20 grams of fiber from whole grains, fruits and vegetables. Because of the longer fibers will feel satiety, which is very important if you want to lose weight. Scientists say that a high fiber intake leads to less caloric intake in general.
Calcium and vitamin D
Eat at least three servings of foods that are rich in calcium and vitamin D. They often come together, especially in dairy products.
Calcium and vitamin D work together in the body, primarily the strengthening of bones. But new research shows that they are very important combination for weight loss. Dairy products are the main source of calcium and vitamin D.
Vitamin D, in itself, is very important for weight control, think about the additions of vitamin D. Recent researches suggest that it may be an important factor in protecting against heart disease to memory loss and even chronic pain.
Daily calcium recommendations:
- Men and women aged 19-50 years: 1,000 mg
- Men and women older than 51: 1,200 milligramsThe daily recommendation of vitamin D:
- Men and women 19-50: 200 IU
- Men and women 51-70: 400 IU
- Men and women 71 +: 600 IU
Good fats
On top of this monounsaturated fatty acids and omega-3 fatty acids, which are found in nuts, avocados, some types of fish, and – even chocolate. Eat 3-4 servings a day. These fat, unless they are good for the heart, will allow you feel fuller for longer. And that means you’ll be less hungry after a meal.
Proteins
Strive to have three servings of protein (such as fish, chicken and turkey white meat fillets, lean beef) per day.As well as being a key to the diet, proteins will make you feel fuller for longer. A lot of you will benefit if breakfast is high protein.
Make sure that the diet include different types of protein sources, as well as those of plant origin.
Water
The study showed that water helps with weight loss in two ways. First, drinking at least four cups a day is associated with a weight loss of 3 pounds in one year. The amount of water increases the amount of energy or calories that the body burns. Secondly, when instead of sweetened beverages – soda, sports drinks, sweetened milk, tea, coffee – start drinking water, weight loss is even greater. The exact number of lost pounds depends on how many drinks replaced with water.
You might also consider this. People who consume a certain number of calories from liquids, will be hungrier and more will eat at the next meal, but that these calories enter the solid state. So, if you eat a meal of 200 calories, you will be less hungry than to drink a potion of 200 calories.
Green Tea
Drink at least three cups of green tea every day. Catechins, antioxidants which are abundant in green tea, have proved extremely useful in weight loss, especially when it comes to removing fat in the abdomen.In the study, people who drank three cups of tea, they lost twice as much weight than those who did not drink green tea. The group that drank tea has also lost several inches in the abdomen.
If you like citrus fruits, the news is even better. The tea instead of part of the water drained, add the juice of fresh lemons, oranges, grapefruit, lime, and give the body to use more catechins. Green tea you can drink a hot or cold beverage.
