Original subtitles

This video it is all about the right things for us.

I was really Zacky which foods you should include in your diet and we will have the best reasons of

protein Carston dietary.

Let's get started.

When you set your weight loss diet you have to do a lot of calculations.

For example 3i calorie intake your Mac.

But even if you know how to do this and have the right values in front of you at some point you still

need to fill them with actual foods.

That even if you know how much you should eat and what type of nutrients you need you also to choose

the right foods to fulfill these requirements and get a meal that you can actually fall.

So the question is which foods should you choose and what are the best foods for weight loss.

Before I ask this question you have to understand one thing design and we're planning a full set in

life is critical to success as the saying goes The best diet is the one that you can stick to.

I can tell you if you eat rice and chicken as much as I want.

But if you don't like them you won't eat them.

That's why I will not give you a list of rules to choose from for each minute.

So all this protein is for cars and less for fat.

What you want to do is choose a few foods from each list that you like and they can see use of eating

very.

That way you will lose weight.

I can still structure your diet rather the things you like.

OK.

So let's start with protein.

The first good protein food for weight loss are as people long thought that a Senate leader.

Cholesterol levels.

But recent studies have shown that eggs are very healthy and don't cause heart attacks.

That is great because eggs are among the best foods they can eat.

If you want to wait because of the high protein content that will make you feel full with a very low

amount of carbs.

Norway has run six grams of protein and only 70 calories.

That's because the heart of the egg the work is basically pure protein and some water.

Add to that the nutrients from the your like by that 80 k and have no power.

It's getting enough nutrients.

It's especially important when you're on a calorie restricted diet.

Since you're already eating less you want to make sure you eat mostly nutrient dense foods.

So your body still gets everything it needs for overall health Vueling next year lean Eve and chicken

breast like as chicken breast and Limby are packed with protein which makes them a super way from getting

enough protein is extremely important for maintaining muscle mass because amino acids are literally

the building blocks muscle tissue and to the effect that protein is the most filling of the three nutrients.

And you have another argument for a high protein diet.

Now I should add to that that over the last few years red meat especially beef has gotten a bad rap.

People went for all kinds of diseases even though there's very little evidence for it.

Yes processed meat is that from moderate amounts of lean me.

I can't see the correlation between rain and cancer is very small and has them blown out of proportion

and the health benefits from eating although it made me generally outweigh the risks.

It's a great source of iron zinc and Vitamin B 12 which are all important for a healthy woman but it's

also be an animal derivative because one of the most complete dietary sources of protein with an amino

acid profile almost identical to that of us.

So all in all quality leave is grateful with us.

It's Heydrich's and helps with muscle maintenance.

Ruth third on the list of good weight loss proteins is tuned in to us pretty popular among monohulls

because it's a great way to keep protein intake high while calories and fat low.

Ask the fish you basically get your protein without any unnecessary extras when buying.

Make sure to choose tuna and water and not oil.

And also keep your overall intake to around 2 cans per week.

That's because of the possible merger unless for real friends we're beans and lettuce I can eat beans

almost every day because of the awesome taste and the high protein at 5:00.

I already talked about the benefits of protein for weight loss.

But there is another important nutrient when you're on a diet fiber basically slows down the digestion

asphaltum to food without adding carrots.

This house if you fall for longer it will improve in good health.

Nothing.

George when you buy beans there are two things you need to keep in mind.

If you buy an obese.

Make sure to cook them at least 10 minutes in boiling water.

See activate certain toxins that are present in rocks.

If you buy beans make sure to choose the ones without any edits of resources.

Unfortunately the sources are usually full of sodium and quite high calories which is what you're looking

for when you're on a diet OK.

Let's now take a look at good sources of heart.

I know carbs are often vilified in the weight loss.

But if you stick to the whites who says you don't have anything to fear the first.

And in my opinion best weight loss for our first vegetables examples of broccoli cauliflower cabbage

and Brussels sprouts are perfect.

High volume low calorie foods that occupy more room in your stomach and make food because their long

is they don't change that.

That way you can eat massive amounts of them and still lose weight.

That's because there are five which adds to the volume and slows down just when setting up my meal.

And what I like to do is to combine these vegetables with some sort of fruit for example some fried

eggs and beets.

That way you can eat a lot.

The meals are healthy and you will lose weight.

Another great high volume low carbohydrate are Hauritz.

They're also loaded with fiber and especially filling my favorites and oats brown rice canola and full

ripostes also are packed with soluble fiber and increase satiety and improve metabolic raisen the other

in spite of the resistant starch which isn't fully broken down in sort that way it fills you up without

any effect just like normal fiber of course when I talk about race.

I'm in a highly refined grains which you can find in white bread in many processed junk.

These rules had basically all five or six of them along with most nutrients which makes them natural

for weight.

Less and less of weight loss carbs are fruits you know high fructose intake is often correlated with

obesity.

This is really only the case for it.

And fructose and processed foods fruits where the proposed is bound to fiber and vitamins are definitely

still healthy.

The best way.

And from your web site is by using the candy or chocolate substitutes because they're equally sweet

but take longer to chew and digest more slowly.

All have is this time.

Last but not least we have to talk about Ransom's dietary fats for weight loss.

First of all diet if it does not make you make of it.

But since what revenues and calories which is more than double the protein in cars.

It can be easier to overeat on fatty foods.

That's why I personally like to limit my intake of high fat foods went up day by day.

I don't just mean processed junk food like hamburgers and chips but I'm also talking about generally

healthy foods high fat like vegetables for example one tablespoon of olive oil has around 120 calories

and it does practically nothing for a time.

So you can't really call it a weight loss.

That's why I tried to get most of my dietary effects from solid sources like and it's meats and any

fish which we've already talked about.

Nuts are also possible.

But make sure to use them as small additions and not as your primary foods for example 100 grams of

almonds have around 570 calories which is about the same as chocolate.

Of course I'm not telling you that avocados nuts are bad for you.

They're a lot healthier than pasta.

But as with most things unless it's the dose that matters.

Dietary Fat is high and often not very feeling which is why you just can't eat that much of it when

compared to other foods.

I talked about so far.

So make sure to place more emphasis on weight loss proteins and carbs and then add a few fatty foods

on top and that's basically it.

Find the right foods free website it's pretty easy.

And like I said in the beginning the most important thing is to build your meal plan raw foods you like.