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Side dishes when you want to lose weight. Create a healthy plate

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Exclude side dishes from the menu or not? The question that everyone who wants to lose weight asks. Potatoes, rice and pastries become the fear of losing weight. Are these investments really that misplaced? How to think when choosing a nozzle? What do the experts say?

Most dietary supplements are based on carbohydrates, which is the main reason many dieters avoid them. But is it really a necessary condition for losing weight? The experts have a clear answer to this. Balance is important. “Restricting carbohydrates in the diet is usually necessary, but this does not mean that side dishes should be completely elimited from the diet. Quality supplements are an important source of complex carbohydrates, which the body uses as its main source of energy.”, explains Vera Bureshova, chief nutritionist of NATURHOUSE nutrition and weight loss centers. This is confirmed by Marketa Brozhova, head trainer at the Contours women’s fitness center, who says that the more you exercise, the more carbohydrates your body needs. If you completely elimite carbohydrate supplements from your diet, in addition to increased hunger, you will have less energy, which will negatively affect your physical and mental performance, as well as mental well-being. So try to find a balance in your diet.

When trying to lose weight, intake and output play a key role. If you want to lose weight, you need to go into a reasoble calorie deficit, but that doesn’t mean drastic diets, cutting out certain food groups for no reason, or even starving. “Similarly, extreme physical activity just to burn a few calories is undesirable. The most important thing is to find balance and joy in eating and exercising, because otherwise you will not feel good in any body, regardless of the amount of body fat.”, – adds Marketa Brozhova.

How many side dishes are there?

“The number of side dishes and meals in general per day depends on your starting position, your goal, the calorie content of the diet and consumption, or, for example, how you feel. There is no universal guide,” says Vera Bureshova, and also notes that a healthy diet does not mean losing weight. If you’re just starting out, it’s best to consult a nutritionist, but choose carefully. A real expert will create a persolized nutrition plan for you based on detailed information about you, regularly discuss with you your eating, drinking, tastes and general regimen and help you stay motivated.

Create a healthy plate

Although there is no universal guide to the number of side dishes or weight loss in general, the so-called healthy plate is a good help. It should look something like this, so that all of it is occupied by vegetables (fresh, baked, stewed or in the form of soup). Divide the other half into quarters, where one quarter will be the protein and the other quarter will be the garnish. “For a side dish, I recommend potatoes perfectly cooked in their skins, brown rice, whole grain pasta, bulgur, couscous, buckwheat, and you don’t even have to worry about whole grain or sourdough bread,” the nutritionist advises. . As for fat, you can use it for cooking, or include fat in the form of quality fish, nuts, or avocados. Try to eat varied, diversify side dishes and always give preference to quality food in the most tural form. Industrial products do us no good.

Fill up on legumes or quality baked goods

In addition to energy, complex carbohydrates have another benefit that you will appreciate when trying to lose weight – they contain fiber, which will make you feel full longer. “An excellent source of fiber is fresh vegetables, fruits, as well as oatmeal, legumes or, for example, high-quality bread, which, together with proteins, is an important assistant in losing weight,” says Vera Bureshova. Coach Marketa Brozhova adds that not only complex carbohydrates, but also the so-called fast carbohydrates benefit the body of athletes. “If you take them right after a workout, they start regenerating. If you are also trying to lose weight, then after physical activity this is the only time when you can taste a little sweet without regret without negatively affecting your figure,” concludes Marketa Brozhova, looking at the choice of side dishes. .

Source: Blesk

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