To reduce calories. How to lose weight: Enrich food with dietary fiber

One way to lose weight is to cut your calorie intake to 1500-2000 per day. Think it's difficult? Absolutely not. You just need to clean your diet of excess garbage and focus only on the most useful products.

One of the mistakes in losing weight is to go on a strict diet and reduce the calorie intake to 600 - 800 per day. Thus, losing weight try to reduce their weight as quickly and effectively as possible.

But, as a rule, the results have to wait a very long time. The body turns on the function “we save strength and resources by any means” and is reluctant to part with the accumulated fat. Lethargy, drowsiness, apathy and other “charms” of a hungry life wake up:

• The body will receive less useful material- in women, this affects the condition of the skin, nails, hair, teeth; men have sexual dysfunction.
• Reducing the amount of fiber impairs performance digestive system, and reducing carbohydrate intake slows down the brain.
• Reducing the amount of protein and the total amount of food will lead to consumption muscle mass, and fats will go last.

The same applies to raw food. For its processing, the body spends much more energy. And all useful vitamins and microelements are preserved in their unchanged form and in sufficient quantities.

You can get enough of both a sandwich and a handful of nuts. That's just the effect of these 500 calories will be different.

The calorie content of a sandwich and dry fruits is the same. But, healthy fats nuts help to reduce weight, and harmful components sandwiches, on the contrary, slow down weight loss.

Diet is not a sentence: you can drink

When the diet begins, the normal full-fledged life with holidays and small pleasures ends. It is believed that during weight loss it is necessary to completely eliminate the use of alcohol. But there are always exceptions to any rule.

Fortified drinks are high-calorie foods and does not give the body anything useful, except for energy value.

Therefore, it is better to drink red wine. It is rich in antioxidants, can increase the level of hemoglobin in the blood, lowers the level of glucose. But not everything is so simple here either. Wine is best consumed little by little. snacks. IN pure form it can irritate the pancreas, stomach, increases the load on the liver.

Dry white wine is not as healthy as red, but less high-calorie.

- advice from personal experience

As for non-alcoholic sugary drinks, there is even more harm than moderate drinking.

It is better to exclude all sweet and carbonated drinks from your diet forever - great amount empty carbohydrates, dyes, preservatives are far from full list harmful components.

300 g of fortified wine - 720 kcal
In 300 g of dry white wine - 300 kcal

Replacing fortified wine with dry white allows you to cross out another 420 kcal per week.

Replace fortified wine and pizza on white wine and fruit. Red wine is healthier, while white wine is less nutritious. The choice is yours.

Foods for satiety

It is very important that during the diet the diet is varied, and the food is tasty and healthy.

1. One of the products that will make your lunch tasty and non-trivial is mushrooms.

1. - examples of dietary dishes
2. Among the many mushrooms, champignons occupy a special place. They are rich useful vitamins and contain only 28 kcal. Wherein this product 90% consists of water.
3. The good news for fans of a salt-free diet is that there is no sodium in champignons.

1. To reduce appetite - daily ration should be 70% .
2. You can use vegetables and fruits in a wide variety of combinations. They are baked, boiled, stewed, but if possible it is better to use them raw.

1. In order for the body to feel full and receive all the necessary substances, fiber is supplemented with proteins and carbohydrates.
2. Fats are also useful, but in moderation. Olive or sesame oil works best.
3. To improve bowel function, do not forget about legumes, Brown rice, raw and boiled chilled , unripe .

1. But this does not mean that these products consist entirely of resistant starch. They need to be cooked properly in order to get the greatest benefit from such food.
2. For example, potatoes should be put in boiling water, and not cold water. After cooking, the potatoes need to be cooled quickly.

Increasing the amount of protein and fiber in the morning diet improves the feeling of satiety and increases metabolism. This allows you to eliminate unnecessary snacks and eat fewer calories for the rest of the day. And this is at least an extra 200 kcal per day.

To avoid unnecessary snacking, add foods high in protein and fiber to your diet.

cook yourself

Try to cook your own food in order to know exactly what is in the dish and in what proportions.

Ready meals in cafes can be very high in calories (from 1000 kcal or more). And at home, you can cook at least Tasty dinner for 500 - 700 calories.

get enough sleep

To reduce calorie intake (fight appetite and avoid unnecessary snacking) is important. With a lack of rest, cortisol (the stress hormone) is produced. It promotes the burning of muscle mass, while fats continue to accumulate.

A few more tips...

• Always eat slowly and chew your food thoroughly. The first signals of saturation enter the brain only after 15-20 minutes.
• Drink 100 g of water 20 minutes before and after meals. Quenching your thirst before a meal saves us another 50 to 90 calories per meal, according to research at Virginia Tech.

That's all I wanted to say. Now it's your turn to share ideas for reducing daily allowance calories.

Eating heavy fatty foods, we risk not only spoiling the figure, but also getting health problems. However, this does not mean at all that you need to deny yourself the pleasure of eating, no.

There are a lot of tricks to "lighten" the menu, make it less fat and less high-calorie. Many of our readers have been cooking their favorites for years. hearty meals, not suspecting that the calorie content can be easily reduced without even changing the recipe.

Cooking without extra calories

The way food is prepared plays an important role. Frying in oil or lard always increases the calorie content and very significantly.

The calorie content of vegetable oil is 900 kcal per 100 grams. For those who are losing weight, this is clearly unnecessary, so it is better to use a non-stick pan and cook without oil.

Among other ways of preparing food, give preference to better brew, stewing and baking. Properly cooked stews and baked dishes are very juicy and tasty. At the same time, their calorie content is significantly lower than those that were fried in oil. By adding your favorite seasonings, you get a delicious low-calorie dish.

If we talk about meat, then the most dietary and at the same time the most tasty way its preparation is charcoal frying, when all the fat flows down.

It is impossible to fry on charcoal at home, but an air grill can be a way out. This appliance melts excess fat from meat products. They are cooked on a wire rack, and all the fat drains to the bottom of the glass flask. In an air grill, you can cook without adding oil, and the dishes are juicy, with a delicious crust.

Be careful with sauces

Pay attention to what sauces and dressings are made from. Instead of watering vegetable salad vegetable oil use lemon juice. Instead of mayonnaise, you can add yogurt or low-fat sour cream to the salad.

And it is better to refuse mayonnaise completely. Our country ranks first in the world in consumption of mayonnaise. Chances are it's in your fridge too. Eliminate mayonnaise completely, and your daily menu becomes less caloric.

Less fat

In the store, always look at the labels and choose foods that contain less fat. It is especially important to pay attention to the fat content of dairy products. Milk, sour cream and cheese with different fat content practically do not differ in taste, but they differ significantly in calorie content.

Fat-free foods should not be bought, although they are dietary, they are not at all healthy. To keep both figure and health, buy products with minimum content fat.

Always choose not fatty varieties meat. Pork, chicken wings- food is not for losing weight. And here chicken breast, turkey, rabbit and lean beef can be included in .

If you cook borscht, let it be light. vegetable option. Soups count diet food, but it can also be spoiled with bold meat broth and a spoonful of 40% sour cream.

Diet desserts

Choose the right sweets. Diet sweets does not happen, but you can choose, for example, berries, fruits, marmalade, marshmallow, panna cotta, ice cream without waffle roll, cheesecake.

The main thing is to stay away from pastries and cakes in which a thick layer of fatty butter cream smeared on dough. Such a dessert will negate all your efforts to reduce the calorie content of the menu and start the process of accumulating fat mass.



How important is the calorie content of the food we eat? Very big! Our weight directly depends on it. The more high-calorie foods we eat, the more likely to score overweight. But energy value food can be reduced. How to do this, tell "Women's Passions".

By consuming only 100 fewer calories per day than usual, we can prevent the appearance of 1 kilogram of excess weight per year, nutritionists say.

A To lose weight, you need to consume 500 calories less daily. In a week you will part with 500 grams of excess weight.

So how can you reduce the calorie content of foods? There are several ways. And note that you do not have to go on diets and suffer from a constant feeling of hunger.

By reducing the energy value of foods, you get the opportunity to eat your usual foods and at the same time lose weight.

Choosing low-calorie foods

Calorie counting

Studies show that most people have no idea how many calories they consume per day, or underestimate their number.

So we are consuming a large number of calories, and we don't even realize it.

Scientists have proven that if a person daily writes down the foods that he ate and their energy value, then, willy-nilly, he begins to monitor the number of calories consumed.

Calorie counting will help you identify your weaknesses.

For example, if you have a habit of eating in front of the TV, then when analyzing the records, you will notice that you eat 2 times more while watching your favorite shows.

Food portions are also often increased during stressful situations.

In addition, listing the foods consumed every day, you can easily find out how healthy the food you eat is.

Harmful foods will be easier to eliminate from daily ration or replace them with healthy foods- vegetables and fruits.

Know everything about food

To become nutritionally literate, you need to carefully study the labels on the products you purchase. There is always a calorie content.

Sometimes it’s difficult to figure out on your own which foods have more energy and which ones have less. Studying labels on products is a great way out.

By making this a habit, you can easily learn to choose foods that contain fewer calories. Thus, you will learn to reduce the daily dose of calories consumed by 100-200 units.

Learning to cook right

Low calorie versions products

10 ways to reduce calories in food

Perhaps the most effective method to reduce the energy value of products is to replace them with less high-calorie versions.

For example, replace whole milk for low calorie. If you are used to drinking 1 glass of milk per day, then this replacement will allow you to reduce your daily calorie intake by 56 units.

It will also get rid of 6.5 g of fat. In a year, this will save you more than 2 kilograms. Such arithmetic is quite simple, but it is incredibly effective.

In this way, you can replace:

high-calorie mayonnaise(600 kcal) - for low-calorie (less than 300 kcal);
high fat yogurt(200 kcal) - fat-free (80 kcal);

French fries(220 kcal) - boiled potatoes(70-100 kcal);
bread(1 piece - 100-120 kcal) - for bread (1 piece - 40 kcal).

But remember that low fat foods not always lower in calories. Therefore, carefully look at the packaging of the energy value of the products.

Reduce portion

If you can't replace foods with lower-calorie versions, then at least just reduce the amount of food you eat.

For starters, try reduce the serving of dishes by 1/3. To do this, just eat more slowly - chewing food thoroughly, you will learn to feel a feeling of satiety while still sitting at the table.

After a week, you will get used to eating less and will not feel hungry at the same time.

To reduce the portion of the dish, psychologists advise eat from blue plates - this color suppresses appetite. And British experts say: to reduce the portions consumed, you need to eat in front of a mirror, and best of all - naked.

This method will allow you not to change your taste preferences, enjoying your favorite dishes and products, but at the same time lose weight.

We eat healthy foods

cook at home

10 ways to reduce calories in food

The energy value of dishes prepared at home is lower than restaurant ones.

Hence the conclusion - you need to cook your own food and try to eat exclusively at home.

At home, you have the opportunity to cook more balanced and healthy meals by tracking the calorie content of the ingredients.

In a restaurant or diner, you don't know what energy content was used in cooking.

Also at home, you independently regulate portions of dishes, excluding the possibility of overeating.

Another "plus" in favor of homemade food - you can come up with healthy recipes, low-calorie meals, which suit you individually.

Properly cook

It is very important how you cook: what you fry food on, how you season salads, whether you add spices.

First of all, pay attention to how much oil you pour into the pan when frying food?

In most cases, its amount can be easily reduced by 1/3, which is what needs to be done. Especially if you are using a non-stick pan.

Also note that different ways cooking in different ways affect the calorie content of dishes.

Cooking methods that allow you to reduce the calorie content of foods:

• traditional cooking,
• steam cooking,
• grilling.

Reduce the amount added to foods and dishes butter, salad dressings, cream. Add them only "for taste", do not overdo it.

Dietitians also recommend add spices and seasonings to dishes. For example, red pepper helps you feel full faster, which means you eat less.

We refuse ... drinks!

The right snack

10 ways to reduce calories in food

During the meal, before proceeding to the main course, have a snack. The right pre-lunch snack will prevent you from overeating.

It is best to start every meal with a green salad. It is very low in calories and also incredibly healthy.

Fill it up best lemon juice And a small amount olive oil. The veggie soup is also great.

Scientists from Pennsylvania conducted an experiment involving 22 women. Experts have shown that if every time a woman eats a bowl of green salad 20 minutes before the main course, the amount of daily calories consumed is reduced by 10%.

Before eating, many nutritionists advise drinking a glass of clean water. It also helps you feel full faster - and therefore reduce the daily energy value of foods.

More fruits and vegetables

10 ways to reduce calories in food

Can't resist snacking between meals? Then give up fast food and snacks in favor of vegetables and fruits.

Eating plenty of fruits and vegetables not only helps reduce the energy content of the diet, but also has a positive effect on human health.

Fruits and vegetables are rich in vitamins and minerals, they will become great alternative high-calorie, high-fat foods.

These healthy foods help to quickly get enough and "kill" the appetite between meals.

yes, boiled potato much healthier and far fewer calories than chips or french fries, and an apple more useful than a piece apple pie.

I don’t know if there was such an article or not, but I really want many people whose diets I saw here to read it.

Dear slimmers, in pursuit of a small WEIGHT, do not forget that you need to reduce it due to FAT, not MUSCLE! Read, I highlighted in bold a specific example of why this is so and not otherwise !! Think before you torture yourself and those around you with your senseless hunger strike and bad mood!

"The basics of weight loss: to start losing weight, you need to consume fewer calories than you spend. And here everything is not as simple as it seems.

Three important points:

1. Weight is not only hated fat. It is also bones, and muscles, and internal organs, including brains. The main task of losing weight is to get rid of excess fat, and not weight in kilograms, because with diets, kilograms can become less, but fat will not decrease by a single gram.

Ideally, of course, before starting a diet, it would be good to know the “composition” of your body: how many kg of the total weight are bones, organs, muscles, and how much fat. If you take two people of the same weight, height and age, one of them may have five kg of excess fat, and the second - not a drop. This is because muscle weighs more than twice as much as fat. For example, if you look at the BMI tables, then Brad Pitt has a clear excess weight and he needs to lose weight)) All bodybuilders with almost completely "fat-free" bodies are also enormously overweight according to the BMI tables.

Weight - almost never means anything. It means only the amount of excess fat (fat can also be not superfluous at all).

2. Fat for our body is the main strategic reserve, on which (in the understanding of the organism) its chances of survival depend. In order to preserve and increase this important reserve, the body is ready to sacrifice the rest of the components (muscles, tissues, and so on).

3. There is such a thing as your basal metabolic rate. This is the number of calories that the body spends on its basic functions: breathing, heartbeat, digestion, creating new cells, etc. It is calculated in calories. On average, this is one calorie per hour for every kilogram of weight. This is how many calories you will burn if you lie still all day. If you start to reduce the calorie content of your diet below this figure, you will provoke your body into self-defense.

4. Our body still lives in the realities of the Stone Age. When he feels that he has stopped feeding or is not being fed, he triggers defense mechanisms that helped him survive in conditions where there was not enough food. It is with these mechanisms that most of those who lose weight face and lose in the battle with them.

I will give an example of such a battle in the next post.

Summing up:
1. You need to get rid of excess fat, not excess weight.
2. Fat is perceived by our body as the most important reserve, so to get rid of excess fat, you need to understand the "psychology" of the body and create the right conditions.

When fewer calories begin to enter the body on a regular basis, the body goes into emergency mode "Hunger has come!" and take steps to reduce their spending. Pay attention to this - he does not begin to get rid of fat, he reduces his costs. The average person has a basal metabolic rate of approximately 1200 calories.

The body's daily need for calories is the level of basal metabolism + calories for other expenses (walking, sitting, mental work, physical activity). The average healthy person needs 2000-3000 or more calories per day.

So, a typical story of a typical weight loss with a typical outcome.

On specific example, with explanations.

Initial data:
Weight: 73 kg.
Body fat: 32% (of total body weight)
The number of calories required to maintain the body in its current state is 2000 calories daily.
Goal: lose weight up to 57 kg.

1. To lose weight, you need to spend more calories than you consume - everyone knows this.
A weight loss person goes on a diet of 1500 calories per day, thus creating a deficit of 500 calories.

2. A sharp decrease in the amount of food consumed gives the body a signal that hungry times have come. The body turns on automatic survival mechanisms and learns to function on 1500 calories a day.

3. The body adapts by getting rid of water and muscle first (since maintaining muscle mass consumes the most calories), and secondly fat. Fat is the most valuable reserve for further survival, so the body reserves it for the most extreme case. Studies show that in general, for every 5 kg of weight lost through diet, there is approximately 3 kg of muscle and 2 kg of fat.

4. Since there is less muscle (hence, the cost of maintaining them has decreased), the body has adapted to 1500 calories per day and weight loss stops.

5. To continue to lose weight, losing weight must again reduce the number of calories consumed. From 1500 he moves to 1000 calories a day.

6. The body is shedding muscle and fat again to accommodate.

7. When the body has adapted to 1000 calories a day, weight loss stops.

Results so far:
Weight: 62 kg (minus 11 kg from the original, of which: 5 kg of fat, 6 kg of muscle)
Body fat content: 30% (of total body weight) (- 2)
The number of calories to maintain the body in the current state - 1000 calories per day (- 500)

At this point, the situation is as follows. Since the body is in a state of chronic starvation, it turns on additional means of conserving energy - the functioning of the endocrine system is reduced. In addition, since almost half of the weight lost was muscle, metabolism is reduced and lethargy and drowsiness appear. Lethargy leads to inactivity, and the body burns even fewer calories than before.

There is nowhere else to go. You cannot reduce your calorie intake. There is also nothing special to burn calories - muscle mass has decreased significantly, metabolism has slowed down, endocrine system works slowly. Under these conditions, it is almost impossible to lose weight, but you can gain it very easily: the feeling of hunger at this moment becomes obsessive and difficult to control.

Since the body has adapted to 1000 calories per day to maintain the body in the current state, at the current level of physical activity (very low), then extra calories will inevitably lead to weight gain, which the body will convert to fat. Since the feeling of hunger at this point has become unbearable, sooner or later a person breaks down and a period of intense gluttony begins. The amount of fat in the body will increase to the original and above, as the body will gain in reserve, in case of the next unexpected hunger strike (namely, diet).

What do we have in a year:
Weight: 78 kg (+ 5)
Amount of fat: 38% (+ 5)
The number of calories to maintain the body in the current state: 1500 (- 500).

Fat has increased, but now you have to go on a diet so that it does not increase even more!

For those who often and for a long time sit on all sorts of restrictive diets, the metabolism can decrease to such an extent that they begin to get fat even looking at the cakes. They find themselves in a hopeless situation: either eat only cucumbers, tormented by hunger, or get fat from every crumb of bread, and at the same time they all still have a lot of excess fat.

What to do? Two key concepts are metabolism and muscle mass. Metabolism can be accelerated, and muscle mass can be increased.

1. Gain muscle mass. Muscles are the main consumer of calories in the body, the more of them, the higher the level of basal metabolic rate.

Olympic swimmer Phelps consumes 25,000 calories daily. This is ten times more than an ordinary person. And yet he has not a drop of excess fat. But not so much because he trains daily, but also because he is solid muscles. With that much muscle mass, he could lie on the couch and watch TV all day and still burn more calories than the average person running around town all day.

There are two kinds physical activity:

1. Aerobic (cardio). It's all about jumping and running. This type of exercise helps burn more calories, increases lung capacity and improves heart function. At the same time, all this type of exercise can reduce the amount of muscle mass.

2. Power. This is all kinds of weight lifting (dumbbells, simulators, push-ups from the floor). This type of exercise allows you to increase muscle mass.

As you can see, the effect of them is different and in some places the opposite. The golden mean is to combine one with the other. For example, if you go to the gym for an hour and a half, then devote 45 minutes to strength training and 45 minutes to cardio (in that order). This will help you burn more calories and also build muscle mass. Not as much as you would grow it, doing only strength, but still enough for weight loss purposes.

For those who are afraid to "become like Schwarzenegger": for women, this is almost impossible. Ask this question on any bodybuilding forum and you will be "laughed by the whole rocking chair." It is generally difficult for women to gain and maintain any significant muscle mass. Women bodybuilders are people who have devoted years of their lives to their hobby and spend five hours or more daily in the gym. If you go to the gym three times a week and do strength exercises for 45 minutes, for the first six months you will not see any result at all in the form of at least some visually defined muscles (but you will feel how your body has grown stronger and tightened).

The maximum that you can achieve in a year of such training is an improvement in body proportions (where there was fat before, there will be more muscles).

Speaking of which, it is impossible to burn out excess fat with diets. Excess fat can only be burned by physical activity.

2. Eat more often, but in small portions. I already wrote that at the first signs of hunger, the body begins to destroy muscles, while at the same time slowing down the metabolism. You can trick him a little if you distribute your diet so that you eat 4-6 times a day, every 3 hours in small portions. This will give the body a signal "There is enough food! You don't have to fight for fat!" and he is more willing to part with the excess. In addition, between meals you do not have time to get hungry. It turns out miraculous effect: like, you chew something all day, you don’t feel hunger, and at the same time you lose weight.

Ordinary dieters skip breakfast, eat something diet for lunch, and attack the refrigerator for dinner and chew until night.

3. Experiment with the ratios of protein, fat and carbohydrates in the diet. Sometimes the effect of losing weight can be achieved only by this, without reducing calories. It especially helps when weight loss has stopped (a plateau has set in). The effect can be an increase in protein and a decrease in carbohydrates. I will write about this later.

There are also the fourth and fifth components - water, sufficient sleep and skills to reduce stress in life. This is also in a separate post.

Summing up. In order to successfully get rid of excess fat, the following is required:

1. Reduce calories slightly daily diet and at the same time increase the level of physical activity. Be sure to include power loads.
2. Choose an effective ratio of proteins, fats and carbohydrates.
3. Eat often and in small portions.
4. Drink enough water.

There are two other methods that can be applied from time to time (especially when the weight is stuck):
1. Carbohydrate alternation.
2. Calorie alternation.
3. Loading (not unloading!) days.

In the end, I want to emphasize again:
1. Without sufficient muscle mass, it is almost impossible to lose weight without harm, seriously and for a long time.
2. In order to lose weight, you need to eat, not starve. You need to eat right and enough. "

Scanpix

Everyone knows that in order to lose weight, you need to gradually reduce the calorie content of the diet and remove about 300 kcal from it daily. However, not everyone can switch abruptly from normal diet to strict low calorie diet and endure it from beginning to end. In addition, after the diet, it is also necessary to maintain the results by eating less high-calorie meals, while not experiencing difficulties in the choice of dishes and their preparation.

Therefore, the surest way to lose weight is considered to be a decrease in calorie intake by changing the cooking method or some adjustment of the composition of the dish, writes.

How it's done

In fact, you can significantly reduce the calorie content of meals, while practically not changing their taste and aroma, which will give you the opportunity to gradually lose excess weight while continuing to eat everything that you are used to.

First of all, you can replace your usual products - in particular, dairy and meat - with similar ones, but with reduced content fats. For example, fatty meats, lamb and pork can be replaced with lean pork and beef, turkey, chicken. Trim off the skin and fat when cooking. Most lean foods obtained by steaming or baking.

Milk can be taken with a fat content of 1.5%, and kefir, cottage cheese and yogurt - zero fat. They are practically the same in taste. conventional products and their calorie content is reduced. For meat, not only leanness is true, but also size required portion: for one time you need a piece of meat half the size of your palm - this is about 80-100 g.

Reducing the amount of food also reduces total calories food per day.
Calorie Neutralization

When eating, it is important at what rate food increases the level of glucose in the blood, from which energy and fats are formed. In products this reflects glycemic index(GI).

How to reduce the calorie content of meals

Foods with a high GI are digested quickly and increase blood glucose levels dramatically, forcing the body to store it, then the glucose level drops just as quickly. Sudden drops in glucose levels are perceived as an attack of hunger, forcing you to eat too much.

Of course, you can also afford sweet foods with a fairly high GI, but then their calories must be neutralized. According to many nutritionists, fatty meals, high GI foods can be neutralized by vegetables and the fiber they contain. Due to the low calorie content of vegetables and a large amount of fiber, they quickly fill the volume of the stomach and intestines, slowing down the absorption of carbohydrates and fats. This makes satiety last longer, resulting in a decrease in the total number of calories per day.

First of all, any food must be combined with vegetables: the more calories in a dish, the more vegetables with fiber must be eaten with it. If this low-fat dish, its ratio with vegetables should be one to two, but if these are dishes rich in carbohydrates or fats - one to three.

In addition, vegetables have a neutralizing effect of varying strength - the more fiber they contain, the more powerful they work.
Index reduction principle

Another important rule for a general reduction in the calorie content of dishes is to reduce the GI as meals are taken. If in the morning you can even afford a little sweets, pastries or potatoes, high GI foods with the addition of vegetables, then at lunch you need low GI foods - cereals, vegetables, and for dinner it is advisable to do without carbohydrate food at all - eat lean meat, cottage cheese, drink yogurt.

You should not constantly check the GI table - you just need to remember the following: sugar and its derivatives have the largest number of GIs - chocolates, cakes, white flour pastries, cereals have less GI, sweet fruits have even less.

Moreover, it is important to remember that what more product processed thermally and the more crushed, the higher will be its GI and absorbability.
Important combination

It is necessary to monitor the combination of products in dishes: you should not eat meat with pasta or potatoes, especially fried ones. This combination gives too many calories to the dish.

Read more

It is worth replacing such a side dish with vegetables - from fresh, boiled or baked vegetables, but without potatoes. This provides satiety, but does not provide as many calories immediately as the previous combinations. high-calorie cereals as a side dish - for example, rice - should also be combined with vegetables.

We reduce the calorie content of dishes: 3 simple recipes

• Change sauces

A fairly large number of calories are added to the dish by many sauces. The leaders among them are mayonnaise, cream and sour cream, ketchup is also high in calories due to starch as a thickener. They are rich in fats, tasty, but provide a lot of calories.

Vegetable oil should also be added very sparingly. Replace dressings with balsamic or apple cider vinegar, lemon juice or fat-free unsweetened yogurt - it will be tasty and healthy.

• Watch out for drinks

A lot of calories in the diet adds sugar from tea, coffee, sweet soda and alcohol.

Give preference to tea and coffee with milk without sugar or drink sweet tea in the morning, when calories go to life. From sweet soda it is better to be in general - they are unhealthy and very high in calories.

Alcohol is better to choose with a low sugar content and in moderate amount, alcoholic drinks greatly stimulate the appetite. It is also worth limiting kvass, it also has a lot of sugar and calories.

• Avoid semi-finished products

Cutlets, meatballs, meatballs from stores are those products whose calorie content is overestimated, since bread, cheap fats and low-quality meat are added to many semi-finished products for a greater yield of the product. Semi-finished products with dough (manti, dumplings and pancakes) contain even more calories due to dough and flour.

If you want cutlets - buy meat or fish, chop in a blender and make cutlets yourself.

In addition, it is better to abandon the widely advertised drinking yogurt"for weight loss". For one bottle of calories, they have like a whole meal because of sugar and additives, and you won’t be able to eat one bottle for a long time.

It is worth excluding strongly spicy and salty cheeses from the diet, replacing them with low-calorie ones, abandoning sausages in favor of meat cut into thin slices.

Try not to eat out of boredom or for company; choose from the proposed dishes as natural as possible - for example, salads from fresh vegetables; snack on unsweetened fruits. All these methods will help reduce the calorie content of your diet.