Contents
Whole grain bread
Every person who has been interested in losing weight has probably heard or read about the elimination of bread in a reduction diet more than once. However, this does not make sense, as long as you choose good quality, natural, preferably wholemeal bread without additives. It should be remembered that carbohydrates are necessary not only for the proper functioning of the body, but also for fat burning.
A study was carried out (Clinical Nutrition, volume 31, August 2012, 455–461) in which one group of women followed a slimming diet with bread and the other without bread. It turned out that both diets were equally effective, but in the first group it was easier for women to stick to the recommendations and persevere in the regime
If you only follow the right amount of protein, fat, carbohydrates and establish a caloric deficit, such bread can only help you. It is a source of dietary fiber, which swells in the stomach, increases the feeling of satiety and a treasury of vitamins and minerals – vitamins B, E, folic acid, calcium, magnesium, phosphorus, potassium, zinc and iron.
Choose heavy, slightly moist wholemeal bread, avoid the puffed up one and suspiciously brown – probably caramel was added to it, about which I wrote in an article about products pretending to be dietary
Brown rice
Whole grain products are an essential component of a slimming diet. Brown rice is a great source of dietary fiber, calcium, magnesium, iron, manganese, vitamins E, B1, B2, B6 and folic acid. It gives a feeling of fullness for a long time and improves digestion. On that point, its white the counterpart doesn’t even have a chance to compete.
Natural yoghurt and white cheese
Natural yoghurt and cottage cheese are strong allies of the diet. They are a source of easily digestible protein and calcium that facilitate slimming. Additionally, yogurt contains live bacteria cultures, which influences, among others, on the digestive tract and the body’s resistance. However, do not choose skimmed yoghurts, 2 percent. they will definitely not affect your weight loss and you will also gain health. At the same time, reducing the amount of fat reduces the content of soluble substances, e.g. vitamins A, D, E, K.
If you don’t like yoghurt, you might as well eat kefir or buttermilk. However, if you do not tolerate the natural taste of dairy products, combine them with fruit
Chicken / turkey breast
Poultry is an excellent source of wholesome animal protein, vitamins (e.g. niacin) and minerals (phosphorus, potassium, magnesium, iron, calcium). Chicken and turkey are relatively low in calories. But that’s not all, the meat is tender and easily digestible, so you can prepare it quickly by steaming or stewing.
Of course, it’s best to choose organic poultry, but let’s face it – not everyone can afford it. Do not become paranoid. After the administration of drugs and antibiotics, the chickens must not be slaughtered for another 7 days, and the use of steroids and growth hormones is prohibited.
It is worth replacing lean meat in the diet with sea fish 2-3 times a week.
Oat flakes
Due to the content of iron, calcium, B vitamins, silica and valuable protein, oat grain has a versatile effect. It helps lower cholesterol, strengthens the heart, improves immunity and detoxifies the body. It also has anti-cancer and calming effects – it strengthens the nervous system. It contains a lot of soluble dietary fiber that protects the digestive system and is a nourishment for good bacteria.
Try not to choose ready-made porridge, they are full of artificial additives and sugar. If you have no idea how to prepare it, nutritionist Łukasz Wiertel suggests 6 ways to make porridge
Apples
It is a delicious, healthy and at the same time perfectly suited to a slimming diet. We have written about its properties more than once, recently in a text encouraging the consumption of these fruits. Apples increase immunity thanks to the content of vitamin C, and the multitude of antioxidants improves the condition of the skin, hair and nails. Regular consumption of these fruits can protect us against cancer, cardiovascular diseases and diabetes.
Favorite vegetables
No one will be surprised that they are listed as essential in the diet. They should be included in every diet practically every meal. Look for these favorites so that eating them becomes a pleasure and an opportunity to diversify your meal, rather than an unpleasant necessity.
Vegetables are a source of vitamins, minerals and dietary fiber. Remember that when you lose weight, you can eat them raw also between meals.
These products are healthy, tasty, inexpensive, and most importantly, you can conjure up really delicious and interesting dishes. Of course, this does not mean that when you buy plain yogurt, chicken breast, whole grain bread, vegetables, oatmeal, apples, and brown rice, you will have all the necessary ingredients you need. A healthy diet is primarily a diverse one. However, the above-mentioned ingredients are a definite basis of dietary nutrition.
The first photo of the text comes from: Photo credit: Veganbaking.net / Foter / CC BY-SA
Chicken photo is from: Photo credit: jeffreyw / Foter / CC BY
Rice photo is from: Photo credit: BinaryApe / Foter / CC BY
Photo of apples is from: Photo credit: ohmeaghan / Foter / CC BY
The photo of vegetables is from: Photo credit: Jeff Kubina / Foter / CC BY-SA
The photo of the yogurt is from: Photo credit: Anne Piccolo / Foter / CC BY-ND
The porridge photo is from: Photo credit: Vegan Feast Catering / Foter / CC BY
The title photo is from: Photo credit: t-mizo / Foter / CC BY