There are many ways to eliminate those extra kilos. We already know that exercises, hydration and nutrition are important to achieve the figure you are looking for. But have you ever heard how macronutrients work? Well, today we present them to you. Discover the weight loss foods that will change your life.
What are Macronutrients?
Nutrients are those environmental substances that the body uses to provide energy, growth and bodily functions. These substances are necessary in small quantities, which is the opposite of the required macronutrients in larger quantities. There are three macronutrients required by the human body: carbohydrates (sugar), proteins and lipids (fats).
How to Count The Calories You Need to Lose Weight?
To reduce you need to reduce your calorie intake. On average, a woman needs to consume approximately 2000 calories daily to maintain her weight. In the case of wanting half a kilo per week, it is advisable to consume 1500 calories. On the other hand, men require 2500 calories to maintain their weight and 2000 to lose a pound weekly. The consumption of calories also varies according to the age and physical activity you perform. To maintain your weight by losing extra kilos you have to find out how many calories the foods you eat provide. An easy way is to review the nutrition labels that the food products have. Also, you can use other items such as scales or measuring cups to determine the portions.
Calories in the Macronutrients
- Carbohydrates: provide 4 calories per gram.
- Proteins: provide 4 calories per gram.
- Lipids: provide 9 calories per gram.
Foods to Lose Weight: The Most Indicated
In this list you will find favorable foods that you will need to include in your daily diet to lose extra kilos.
Did you know that a cup of black beans contains 15 grams of protein? So is. In addition, it does not have saturated fats like that of meats. Black beans are digested quickly and are an accessible and nutritious option.
It can be eaten in your daily meals that, besides being delicious, are very healthy because it is full of monounsaturated fats. The avocado contains a type of sugar called manoheptulose , which inhibits the release of insulin, ideal for diabetics and those who seek to reduce.
It is a powerful fat burner that speeds up metabolism. In addition, because of its high fiber content will help you feel satisfied all day.
Salmon is the lightest option, unlike red meats. Because it is a source of lean proteins, it helps you feel full without adding fat.
Grapefruit is one of the most effective weight loss foods that exist. Eating half a grapefruit before each meal helps you lose one pound per week. Additionally, it reduces insulin and fat storage because it is abundant in proteins.
“Do not forget that it contains 90% water, which will make you feel fuller”.
It does not replace water but it is good moisturizer. The antioxidants contained in green tea increase the burning of fat and calories. To improve your performance take at least three cups a day.
If you like chocolate, this is good news. A daily serving of dark chocolate can slow down digestion to make you feel full longer. It has healthy fats that accelerate metabolism and burn calories to lose extra kilos. It also helps control the cravings you may have between meals.
Healthy and Fast Recipes with Foods to Lose Weight
Avocado and Chicken Salad
- 1 avocado
- 1 chicken breast.
- ½ onion
- 1 tomato.
Cook the chicken with lemon juice. Once it is ready, cut it into squares and place it in a bowl. Continue to open the avocado, remove the bone, cut into small squares and perform the same procedure with the tomato. Then add it to the chicken. Meanwhile, cut the onion into julienne strips and combine it with the other ingredients. Mix all ingredients. Finish with a little parsley over and done.
- 1 salmon fillet
- 1 lemon
Place the salmon fillet in a bowl and season it. Add it to the pan and let cook approximately 2 minutes each side. Lower the temperature and let it cook until you consider it is ready. When ready, place it on a plate, sprinkle the thyme and squeeze the lemon on top. Ready! You can accompany it with fresh salads or grilled vegetables.
Supplementary Exercise Burns Fat
Foods to lose weight are not the only ones responsible for you to obtain the figure you want. A routine of resistance, strengthening and toning are necessary. For example, aerobics condition the cardiovascular system, while flexibility increases the range of motion. These routines manage to burn more fat than doing only diet.
Running or taking dance classes is ideal for working the muscles and increasing the heart and breathing rate. While doing aerobics the mitochondria deplete the sugar reserves, so the body decomposes. This burns body fat and produces cellular energy to the body.
Like aerobics, anaerobes increase the demand for energy in your body. The system depletes the sugar reserves and begins to use the fat to lose extra kilos. The benefit is that fat burning stays on longer and muscle tissues develop. The most common exercises are yoga and weight training.
Accelerating your metabolism and burning fat is an easy task. Following the list of foods to lose weight and leading an active life through exercises you can achieve it. Remember that, in addition to looking good, you will be contributing to a healthy life.