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In the matter of weight loss and control, proper balanced nutrition plays a very important role. If the menu of a person who wants to reduce his weight contains too many animal fats, flour products, sweets, and vegetables and fruits are consumed only occasionally, then even exercising and reducing portion sizes may not bring the desired result.
There is a certain set of products that must be present in the diet of a person who adheres to the principles of proper nutrition. Below is information about simple and healthy products that are not only tasty, but also contain a lot of substances useful for the body. Here we will not talk about any rare and expensive dishes, such as exotic fruits, elite varieties of fish or exquisite French cheeses. All the products listed below can be bought in any supermarkets and markets.
Protein sources
The meat is red (beef, lean lamb) and white (chicken, duck, turkey). Preference should be given to white meat, but red meat should not be excluded from the menu.
Marine fish: herring, sardine, tuna, mackerel, as well as river fish. Any fish is not only a source of animal protein, but also valuable omega-3 fatty acids, which have a positive effect on brain function and improve memory. And fish oil, which is abundant in sea fish, makes up for vitamin D deficiency and can lower cholesterol levels.
Dairy products: whole milk, kefir, yogurt, sour cream, butter, any cheese except smoked and processed. They contain calcium valuable for bone tissue, essential amino acids, and normalize the intestinal microflora.
Legumes: beans, peas, lentils, peanuts - they contain vegetable protein. They are considered an excellent choice for vegetarians, although they cannot completely replace animal protein.
Eggs are the perfect protein breakfast.
Fruits and vegetables are a valuable source of fiber and vitamins
Bananas contain heart-healthy potassium, B vitamins, and are also an excellent way to replenish energy spent in training.
Apples, citrus fruits, plums, pomegranate, kiwi - in addition to vitamin C and others, contain a lot of fiber, healthy sugars and trace elements such as iron, magnesium, manganese, potassium, copper.
Almost any vegetables are no less useful - broccoli, Chinese cabbage, spinach, lettuce, tomatoes, cucumbers, various types of greens, garlic.
Cereals
Cereals contain a lot of fiber, essential trace elements and vegetable proteins (to a lesser extent). Oatmeal or oatmeal (but not instant flakes) are considered ideal for healthy breakfasts, as they contain many vitamins and a large amount of fiber that is good for the intestines.
Buckwheat, corn, millet, barley groats should also be present in the diet.
Vegetable fats
Olive oil, especially extra virgin olive oil, is the healthiest vegetable oil. Contains a complex of polyunsaturated fatty acids, which are powerful antioxidants that help the body fight inflammation, prevent atherosclerosis and aging of organs.
Sunflower oil, corn oil - they have fewer useful properties than olive oil, but they are less high-calorie and are great for stewing, as well as salad dressings.
Other products
Walnuts and other types of nuts contain vitamin E, valuable vegetable oils, fiber, vegetable protein.
Dark chocolate - the higher the percentage of cocoa powder in the composition, the better. Such chocolate improves cerebral circulation and is the prevention of Alzheimer's disease.
Fresh ginger - improves digestion, stimulates the immune system.
Honey - it can replace white refined sugar and sweets, it contains antioxidants and vitamins, magnesium, potassium, iodine, iron, but you should not abuse it anyway.
Dried fruits are good for the heart - they have a lot of potassium and magnesium, as well as for digestion, thanks to a large amount of fiber. They are useful to replace traditional sugar-based sweets.
Green tea is a natural source of antioxidants - substances that prevent cell aging, have a rejuvenating effect on them and strengthen the immune system.
A balanced menu should contain a sufficient amount of protein (animal and vegetable), fiber in the form of cereals, vegetables and fruits as a source of vitamins. You cannot completely abandon fats by choosing low-fat foods, since animal and vegetable fats in moderation are necessary for the construction of brain cells, help absorb vitamins, and are a source of energy.
You also need to minimize the consumption of refined sugar and sweets based on it, yeast-baked pastries made from white flour of the highest grade, sweet carbonated drinks, factory sauces such as ketchup and mayonnaise, as they contain a large amount of sugar and salt. Smoked fish or meat, chips and salty snacks cannot be attributed to useful products.
Not all of us have sufficient knowledge to correctly compose a daily menu that will include the required amount of proteins, fats and carbohydrates, saturate and at the same time not exceed the calorie intake.
This is where Detoxboxtm experts can help, who have developed menus for weight loss programs for periods of 3, 10 and 28 days, as well as for weight control and maintenance of results. Each of the programs includes a balanced and low-calorie set of products that should be consumed at a strictly defined time. Nutrition programs are designed for men and women - anyone who wants to unload the body and start eating right.
The menu of each of the nutrition programs from Detoxboxtm includes proteins, carbohydrates, a minimum of fat and a sufficient amount of fiber. Weight loss and control programs also involve drinking at least 1,5 liters of pure non-carbonated water during the day.
Resources: medaboutme.ru; food.inmyroom.ru; the-challenger.ru.
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