Often you may have heard in the following sentence: "You are what you eat". When it comes to a healthy weight loss is exactly how you should think and this should bring the concepts of nutritional education to lose weight and change your life.
This article provides tips for you on how you can get in shape with a nutritional education to lose weight without great sacrifice.
What is nutritional education to lose weight?
The nutritional education to lose weight is a process where you learn through specific nutritional guidelines to change their behavior towards food.
Through nutritional education to lose weight you get to know and naturally incorporate healthy eating habits.
You know what the best part of all this?
You lose weight gradually manages to keep the weight eliminated and still improves their quality of life without sacrifice.
Unfortunately you will not have these benefits following fad diets, present in the lives of many celebrities.
These diets are very restrictive, disrupt your metabolism and cause your body to save energy.
In this case instead of losing weight, you fattening and the worst, just realizing that so many restrictions and food sacrifices did not teach you how to eat.
In addition, the following diets "crazy" you can put your health at risk.
Knowing the laws governing a nutritional education for weight loss.
Curiosity: The laws of power were created in 1937 by Pedro Escudero and serve today as a basis for nutritional education.
1) Law of Quantity: The amount of food should be sufficient to meet their energy needs.
According to this law the most important is the balance, nothing nor excess dietary restrictions.
2) Quality Act: The diet should be complete, with all the nutrients necessary for the proper functioning of your body.
For this can not miss the variety of foods and colors on your plate!
3) Law of Harmony: Refers to the proper ratio of nutrients that make up your meal.
Your body will only take advantage of the nutrients if they are in proper proportions no more, no less!
An example is the relationship between the intake of carbohydrates, proteins and fats.
4) Adequacy of Law: It is respect for their individuality.
Where are considered factors such as:
- Its physiological state (pregnancy, lactation);
- Eating Habits (nutrient deficiency);
- Socioeconomic conditions (access to food);
- Pathological changes (for diseases);
- The cycles of life (children, adolescents, adults and the elderly);
Behind each of these factors there is a differentiated nutritional need.
Is a tip: To apply the power of laws in their day-to-day and enjoy the benefits of nutritional education look for a nutritionist, these professionals are able to help you lose weight with health.
How to nutritional education to lose weight?
1) The first step is to provision and discipline.
That's it! Abandon old eating habits and unhealthy for you, will require effort on your part.
2) Drink plenty of water.
Water is very important in any process of nutritional education for weight loss.
Its function is to digest, absorb and transport nutrients such as:
- Vitamins;
- Proteins;
- It also keeps the body temperature stable and even helps keep your skin supple and elastic.
It is therefore indicated that you drink 6-8 glasses of water a day.
3) Include more vegetables (and vegetables) in their food.
They are rich in fiber, vitamins and minerals.
The consumption of these foods ensures a balanced and healthy diet.
In addition, encourages weight loss by improving bowel function and provide more satiety.
When, How and how you should eat vegetables?
Nutritionists suggest 3-5 servings of vegetables and legumes;
Include them in the main meals: lunch and dinner, even if your dinner is just a snack.
You can eat them: raw, boiled or baked.
Search vary in the type of preparation, using them in: salads, soups or mixed with other preparations such as rice, noodles, meat, etc.
Tip: When we talk about portion, means the amount of a particular food for individual consumption.
The portion size will depend on the type of food, for example:
- 3 tablespoons of squash soup;
- A lettuce saucer;
- An apple;
- An average of papaya slice.
4) Include fruits in your day-to-day.
As the vegetables, fruits provide vitamins (A, B, C, etc.) and fibers ranging:
- Improve your gut;
- Reduce cholesterol;
- Help prevent diseases such as cancer, obesity, heart disease and others.
When, How and how you should eat fruit?
The fruit can be a great option for their desserts, snacks or your breakfast.
It is recommended that you consume 2-3 servings daily.
Among these portions choose one that is a source of vitamin C.
In addition to being an antioxidant, vitamin C will help you to better absorb iron from food for example.
You can use them on different ways: raw, cooked, baked, juices, in jams, fillings for cake.
It is important to remember that the process of nutritional education to slim unlike fad diets allows you to eat everything!
Just balance the amounts and choose good quality nutritional food.
For a nutritional education to lose weight efficiently consume at least 3 servings of vegetables and two fruits daily.
What is the role of fats in the food re-education?
Contrary to what many people think is not necessary to cut the definitely your menu fats to lose weight.
The fat and carbohydrates and proteins has its importance to your body. Meet some:
- Do the transportation of vitamins A, D, E and K (fat soluble);
- Participate in the formation of nerve tissue;
- Provide energy;
- Function as a thermal insulator;
- They produce hormones;
- They protect the organs.
For all these functions, you must cut them food, just eat the way, type and correctly.
Preferably, the mono and polyunsaturated fats found, for example:
- In oil;
- Peanut oil;
- Almonds and olives;
- Avocado.
Or in the case of polyunsaturated can be found:
- In fatty fish like salmon, sardines and mackerel;
- Vegetable oils such as sunflower oil;
- Vegetable Creams,
How fat you should avoid in nutritional education to lose weight?
Fats to avoid are saturated and trans-saturated (subjected to high temperatures).
Are present in food as:
- Butter;
- Cream;
- Fatty meats (with visible fat).
- Yellow Cheese;
- Sour cream;
- Built as sausage;
- Chocolate;
- Creamy cheeses: as Polenguinho, catupiry, etc .;
- Fried foods in general;
- Sauces mayonnaise base.
An option for a healthy intake of fats you consume is the light version (with fat reduction).
And as part of their nutritional education to lose weight make small changes such as:
Reduce a little fat you use for cooking and season foods;
Remove visible fat from meat and skin from poultry;
Replace the oil used to fry for water using the same spices;
Replace whole milk with skim;
Replace fried preparations for baked preparations;
Reduce your intake of red meat;
Give preference to white meats like chicken and turkey without skin;
Increase the consumption of fish, including the on the menu at least 2 times a week.
Try to make a habit of reading food labels;
So you'll have a better sense about your calorific value and the amount and type of fat that it possesses.
Always choose the food that has the least amount of saturated fat (less than 3 grams per serving).
5) Establish times for meals is part of a nutritional education to lose weight with health.
6) Chew food slowly. To chew your food but you improve digestion, will be improving the absorption of nutrients.
A well nourished body is synonymous with a healthy body.
Moreover, the correct mastication causes his brain understands what is satiated.
As you can see the nutritional education for weight loss is based on small changes in dietary and behavioral habits.
These changes over time which will bring great results and quality of ongoing life.
So open your mind to the nutritional education and focus on healthy weight loss, your body thanks!
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