To be slim, do not need elaborate plans and calculations of calories. All you need to do - is to choose the right products, watch portion sizes and be active.
You can start with these five products, which will be the first step on the road to weight loss. Enter this five in your diet, but rather (as nutritionists advise) - 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:
All varieties of apples contain large amounts of dietary fiber. Dietary fiber - is not only healthy digestion and cholesterol reduction, but also a huge amount of nutrients at an extremely low caloric value.
This is proven by studies. During testing, the women added to the daily ration for three apples (or pears). As a result, these women lost weight more than those who have added to the diet of three oat cookies. It is known that oatmeal cookies and fruits contain an equal amount of dietary fiber, however, as we see, dietary fiber from apples lead to weight loss.
If you are looking for tasty and healthy food for a snack, then a handful of almonds - that such a product. In 2009, the American Journal of Clinical Nutrition (The American Journal of Clinical Nutrition) told 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 nutritionists as a favorite in products for weight loss. One ounce of these nuts (28 g) contains only 167 calories, 6 grams protein and 3 grams of fiber and other nutrients.
Do not underestimate the fish as an essential element of a healthy diet. 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 per week, allows to lose weight. Those who consumed salmon, lose a few pounds more than those who did not eat salmon during their diet.
Despite the fact that salmon is considered fat product is low-calorie fish. One serving (about 85 grams) contains 175 calories and a lot of protein in salmon, so necessary for the diet.
Finally, the bad reputation of eggs exposed to large questioned by experts on nutrition. On the contrary, now the eggs referred to useful products for weight loss.
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 two eggs for breakfast for 5 days a week, lose 65% more weight than those who eat breakfast sandwich or bagel.
The benefits of vegetables they know everything. But the main thing - to choose non-starchy vegetables, and fiber. They help to not 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 in raw form and in large quantities. Unlike carrots or spinach, which is necessary to prepare or process. In this case, good tomatoes and boiled or stewed. That is, it is their variability made these vegetables - the main diet. Calorie - extremely low, one cup of stewed tomatoes - it's only 43 calories.
And now a little bonus. This is the main drink, which must accompany your weight loss. Include in your diet not only listed five useful products, but this drink:
Virtually all purchased drinks contain artificial sweeteners that are not very 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 sugar-sweetened beverages in the future crave more sweet food, and, consequently, choose sweet foods to eat.
Better to choose the wrong drinks, 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), have shown that people who drank four cups of green tea a day for 8 weeks reduced their levels of BMI (body mass index) and the average farewell 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.