Before looking for this or that way to get rid of excess body weight, you should understand why obesity occurred.
First of all, proper nutrition, rational and healthy, is important to lose weight. Some popular diets suggest excluding carbohydrates and other fats from the diet in order to remove the stomach or get a slim figure.
In fact, the main condition for an individually chosen diet should not be the rejection of a certain type of food, but its balanced use, excluding the formation of obesity.
Principles for a healthy diet for weight loss
A common truth is that in order to lose weight in the nutritional system, it is necessary to disrupt the balance of energy expenditure, not food intake. If less energy is used, sooner or later body weight may be reduced.
In reality, removing excess weight depends on many factors: the composition, quality and quantity of diet, diet, even the culture of food intake.
Many have seen from their own experience: fasting for weight reduction or a significant reduction in portions do not always bring the ultimate success.
As soon as the body receives a signal that fewer nutrients are available, it begins to save. The metabolism slows down, the strength disappears, the lethargy sets in. The weight is practically not reduced.
Often the body's fat reserves increase even more after completing a diet, so that you are better prepared for hunger next time.
Another common cause of body fat is nervous tension, stress.
In the course of negative experiences, the body produces the hormone cortisol, which helps maintain energy resources and thereby prevents the elimination of excess fatty tissue.
The formation of completeness is influenced by the individual speed of the metabolic reactions.
If it's high enough, you can eat quite a bit without gaining weight. With a reduced metabolism, it is difficult to lose weight even on a diet plan with significant portion size restrictions.
To a certain extent, the speed of metabolic reactions can be increased by balancing the diet with a sufficient amount of vitamins and microelements.
Salt and sugar should be excluded from the main menu if you are following the chosen weight loss diet.
Salt in food is sufficient for a healthy diet. Excessive salt retains fluid and causes swelling. The habit of adding salt deceives the body and tastes like some products made using modern technologies and therefore not always beneficial to health.
Sugar gives too much energy. If you do not immediately spend it, then you need to be careful to remove the belly.
Of course, the portion size in a balanced menu shouldn't eat too much:
- Excessive food intake accumulates as fat.
- It is not uncommon for you to be too busy to eat well during the work day. You have to make up for dinner at home. As a result, the stomach expands a lot before you feel full. Very soon the body ceases to differentiate between satiety and flatulence of the stomach, both states begin to be mutually dependent.
When you stop overeating, follow a smart rule: get up from the table and feel hungry easily.
According to one or another scheme of proper nutrition for weight loss and maintenance of health, you should give up the habit of drinking food.
The fluid neutralizes the secreted gastric juice, which disrupts digestion. On the other hand, the body wastes fluids making gastric juices. Therefore, you can drink a glass of water 15 to 20 minutes before meals. The secreted gastric juice is washed off, but is soon produced again. Tea or coffee should be drunk an hour and a half after eating.
Eating healthy is not possible without including organic products in the diet. First of all vegetables and fruits.
The fiber contained in the composition helps in weight loss as it naturally removes harmful substances from the intestines. If for one reason or another the body cannot get rid of them, some of them end up in adipose tissue and increase in volume. Another part accumulates on the intestinal walls in the form of a disgusting plaque.
A contamination of the gastrointestinal tract and the presence of intestinal parasites deprive the body of a lot of strength and put a strain on the immune system, kidneys and liver. In order to normalize body weight, it is necessary to get rid of parasites regularly, without relying on diets or the chosen diet.
How to eat right to lose weight
The body needs sufficient protein, carbohydrates, fats, vitamins and minerals.
The balance between your intake of these substances and your diet will allow you to lose weight, improve your well-being, look healthier and look younger.
Protein
Protein molecules consist of combinations of amino acids. Their various combinations give the molecules special properties. Proteins are necessary for metabolic reactions, from which the "skeleton" of the cells is built, various tissues of the body arise - muscles, skin, nerve fibers. Protein molecules are essential for regeneration processes.
During digestion, protein foods are broken down into their amino acid components. Once in tissue, they are assembled into molecules of the required type.
For proper weight loss, it is important to eat a variety of foods to provide the body with the amino acids it needs to build and regenerate tissues.
The norm for a woman is to consume up to 50 g of protein a day.
Hard cheese, chicken, peanuts, lean beef, liver, chicken eggs, cod, peas, and milk are high in protein.
Carbohydrates
Carbohydrates are the main source of energy. They are part of the body's cells. Carbohydrates are produced by plants through photosynthesis.
The digestible carbohydrates include starch and sugar. Starch is absorbed fairly slowly, and sugar is quickly broken down into glucose and fructose.
Glucose covers up to half of the body's energy needs. In the liver, it is used to maintain a protective barrier against the ingress of toxic substances.
Honey, raisins and peaches are particularly rich in sugar. Starch is found in wheat, rice, and various root crops.
Dietary fiber (cellulose) and pectins are indigestible carbohydrates. Their structure is characterized by a special interweaving of fibers that form cavities. Puffiness and plant fibers are involved in the formation of feces and stimulate the rapid removal of all types of waste from the intestines.
The inside of the intestinal wall is lined with villi, the so-called brush edge, which considerably increases the intestinal surface for the absorption and absorption of nutrients. If the villi are clogged, then you need to eat a lot, but get a small part of what is useful. It's not uncommon for layers in the form of feces, pus, and mucus to narrow the intestinal lumen almost twice.
Indigestible carbohydrates absorb and scrape mucus from the villi and cleanse the stomach and intestines. A balanced diet effectively frees the body from the bulk of pollutants, weight loss occurs much faster.
Dietary fiber and pectins also normalize metabolic processes, one of the causes of obesity.
A lot of fiber in the shell of cereals, legumes, nuts. Pectins are found in fruits.
Fats
Oddly enough, fat is important in losing weight with a nutritious diet. Lipids - fats and fat-like substances - are part of cells. They influence the permeability of cell membranes, are involved in the transmission of nerve impulses and the contraction of muscle fibers. Provide the body with energy reserves that are part of the water-repellent, heat-insulating covers.
In the event of a deficit in lipid uptake, it is impossible to create new cells.
There are the following types:
- Triglyceridesare part of the cell membrane. They store the energy supply in the fat cells.
- Phospholipidsare part of nerve tissue, cell membranes, with the help of which fats, fatty acids and cholesterol are transported.
- SterolCholesterol is part of cell membranes, eliminates the influence of temperature on their stability, is necessary for the production of vitamin D, the production of male and female sex hormones, is required by the brain and immune system.
Fats are high in calories and therefore are not consumed in large quantities. In addition, the need for them is not very great. Both their deficit and their excess are harmful.
The preponderance of foods rich in saturated fatty acids increases body weight and "bad" cholesterol levels. Its deposits on the walls of blood vessels cause atherosclerosis, heart disease, and high blood pressure.
Fats are of animal origin (butter, sour cream, lard) and of vegetable origin (nuts, various seeds).
Also differentiate between saturated and polyunsaturated fats Omega.
Omega-unsaturated fatty acids are not produced in the body and must therefore be supplied with food. They have the ability to normalize metabolic processes, including cholesterol, reduce its deposits, increase the elasticity and strength of blood vessels.
- The source of the ALA Omega-Art are walnuts, flax seeds and vegetable oils.
- The EPA and DHA varieties are essential for mental activity and muscle growth. They are converted in the body into prohormones prostaglandins and to a certain extent simulate the burning of fat deposits. Included in oily fish: tuna, salmon.
Proper diet during weight loss involves limiting the use of fatty foods: lard, fatty meats, butter and vegetable oils, margarine, mayonnaise, cheese, sausages, sausages and some types of confectionery.
The main condition is that the amount of fat in a healthy, balanced diet should not exceed 30 g per day.
Why vitamins and minerals help you lose weight
Vitamins increase the body's resistance to diseases, stimulate metabolic processes and strengthen the immune system. Vitamins A, B, C in particular are needed to reduce and normalize weight.
In particular, the B vitamins ensure the optimal course of metabolic reactions that release energy from carbohydrates.
If there is a lack of vitamins, the food is digested worse, the processes of decay and fermentation begin in the intestine. If your diet does not include vitamins, then you need to get a vitamin and mineral complex from a pharmacy.
In order to reduce body weight, it is useful to include foods that contain iodine, zinc and potassium in the diet:
- iodineaccelerates the metabolism and promotes the faster burning of fat deposits. Iodine is found in seaweed, feijoa, and persimmon.
- Zincmaintains the optimal insulin level, which is also important for losing weight. The source of the trace element is meat, pumpkin seeds, lentils, nuts.
- Potassiumstimulates metabolic processes and helps normalize blood pressure and heart rate. It is part of dried apricots, plums, celery.
How to eat properly for weight loss
Plant-based foods are essential for a healthy diet. The proportion of vegetables and fruit can be up to 60%. The proportion of protein and fat is sufficient for 20%.
As mentioned earlier, fat intake is essential for losing weight. If you completely exclude fatty foods from the diet, the absorption of vitamins, which are involved in normalizing the speed of metabolic reactions, slows down. With a reduced metabolism, fat deposits are more likely to form from the incoming food.
Replacing meat with fish is beneficial for faster weight loss. Before cooking, cut off any visible fat from the meat. It is important to adapt the preparation of well-known dishes, giving preference to methods that reduce the fat content of the finished dish to the maximum.
To prevent vegetables from absorbing fat, for example, they should be steamed separately from the meat. As the soup cooks, drain the first part of the broth.
In order not to overeat, it is better to satisfy the feeling of hunger with foods with the lowest calorie content, and fatty foods are almost full.
In order to be guaranteed to lose weight, the chosen scheme of a healthy diet must correspond to the well-known saying: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy. " For rapid weight loss it is important to get into the habit ofTo give up eating after 18 hours.
Menu for healthy eating when losing weight
For effective weight loss, it is worth trying a well-known weight loss technique.
Its essence is that everything necessary is supplied to the body. But not immediately, but on certain days. Protein feed is consumed for two days, carbohydrates for one day. The last day is unloading.
Fat is burned for two days. During this time, the daily diet should be limited to 1200 kcal. On a "carbohydrate" day it can be brought up to 2000 kcal, as the extra calories are still burned during "unloading".
First day: egg whites, vegetables
Meals include cabbage, cucumber, lettuce, zucchini, beans, and peppers.
Boiled chicken, eggs, squid are allowed.
Second day: egg white, meat
The weight loss menu remains the same, but replace chicken with fish or steamed meat, pork or lamb.
Small amounts of hard cheese are allowed.
Day 3: Carbohydrates
Fruit allowed. You can cook oatmeal, any cereal. Add raisins and dried apricots to the porridge. Rice and pasta are good, but all without oil. You can not eat fat on the third day!
Any cooked or fresh vegetable can be used. And also honey, jam, jam.
Fourth day: unloading
The menu is simple: tea, coffee, raw vegetables. Of course, tea or coffee is not sweet, you can add a little milk to it.
If work is combined with physical activity, it is worth giving up the day of fasting and restricting yourself to reducing the calorie content. Cottage cheese, steamed vegetables, buckwheat are allowed.