Before you look for one way or another to get rid of excess weight, it is worth understanding why excess weight began to appear.
First of all, proper nutrition, rational and healthy, is important for weight loss. Some popular diets, in order to remove the belly or gain a slim figure, suggest eliminating carbohydrates and other fats from the diet.
In fact, the main condition for an individually selected diet should not be the rejection of a particular type of food, but its balanced use, excluding the creation of obesity.
Principles of a healthy diet for weight loss
The common truth is that in a diet to lose weight, it is necessary to upset the balance in terms of energy expenditure, not food intake. After all, if there is less than energy expenditure, sooner or later it will be possible to lose weight.
In reality, tackling excess weight depends on many factors: composition, quality and quantity of diet, diet, even food intake culture.
Many people have learned from their own experience: fasting for weight loss or significant portion reduction does not always bring ultimate success.
As soon as the body receives a signal that it has fewer nutrients, it starts saving. Metabolism slows down, strength disappears, lethargy begins. The weight is practically not reduced.
Often after the end of the diet, the body's fat reserves increase even more, so you will be better prepared for hunger next time.
Another common cause of body fat is nervous tension, stress.
During negative experiences, the body produces the hormone cortisol, which contributes to the conservation of energy resources and thus prevents the removal of excess fat.
The formation of wholeness is influenced by the individual speed of metabolic reactions.
If it's high enough, you can eat quite a bit of food and still not gain weight. With reduced metabolism, even adhering to a diet plan with significant portion size restrictions is difficult to lose weight.
To some extent, the rate of metabolic reactions can be increased by balancing a diet with sufficient amounts of vitamins and trace elements.
Salt and sugar should be excluded from the initial menu when following a selected diet for weight loss.
Salt in food is enough for a healthy diet. Excess salt retains fluid and causes swelling. The habit of adding salt deceives the body, making the taste of some products made by modern technologies and therefore not always useful for health.
Sugar gives too much energy. If you don’t consume it right away, you’ll need to take care of removing your belly.
Of course, the serving size in the balanced menu should not be overeaten:
- Excess food intake accumulates as fat.
- It is not uncommon to be too busy during the working day to eat well. You have to make up for dinner at home. As a result, your stomach stretches a lot before you feel full. Very quickly, the body stops distinguishing between satiety and distension of the stomach, both conditions begin to condition each other.
Stopping overeating helps to follow a wise rule: get up from the table feeling slightly hungry.
Following one or the other scheme of proper diet for weight loss and maintaining 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 consumes fluid to prepare gastric juices. Therefore, you can drink a glass of water 15-20 minutes before eating. The secreted gastric juice will be washed away, but will soon be produced again. Tea or coffee should be drunk an hour and a half after a meal.
A healthy diet is impossible without including organic products in the diet. Primarily vegetables and fruits.
The fibers included in the composition help in weight loss, as they naturally evacuate harmful substances from the intestines. If for one reason or another the body cannot get rid of it, some of them end up in adipose tissue, increasing their volume. The second part accumulates on the intestinal walls in the form of a disgusting plaque.
Contamination of the gastrointestinal tract, the presence of intestinal parasites take away a lot of energy from the body, burden the immune system, kidneys and liver. To normalize body weight, it is necessary to periodically get rid of parasites without relying on diet or selected diet.
How to eat properly to lose weight
The body needs sufficient amounts of protein, carbohydrates, fats, vitamins and minerals.
Balancing your intake of these substances with your diet allows you to lose weight, improve your well-being, look healthier and younger.
Proteins
Protein molecules are made up of combinations of amino acids. Their various combinations give the molecules special properties. Proteins are necessary for metabolic reactions, from which the "skeleton" of cells is built, various body tissues are created - muscles, skin, nerve fibers. Protein molecules are crucial for regeneration processes.
During digestion, protein foods are broken down into constituent amino acids. Entering the tissues, 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 necessary amino acids to build and regenerate tissue.
A woman's norm is to consume up to 50 g of protein a day.
Hard cheeses, chicken, peanuts, lean beef, liver, chicken eggs, cod, peas, milk are rich in protein.
Carbohydrates
Carbohydrates are the main source of energy. They are part of the cells of the body. Plant carbohydrates are produced by photosynthesis.
Digestible carbohydrates include starch and sugar. Starch is absorbed rather slowly, and sugar is rapidly broken down into glucose and fructose.
Glucose covers up to half of the body's energy needs. It is used in the liver to maintain a protective barrier against the entry of toxic substances.
Honey, raisins, peaches are especially rich in sugar. Starch is found in wheat, rice and various roots.
Fibers (cellulose) and pectins are indigestible carbohydrates. Their structure is characterized by a special intertwining of fibers that form gaps. Swelling, plant fibers participate in the formation of feces, stimulating the rapid removal of all types of waste from the intestines.
Inside, the intestinal walls are lined with tassels, the so-called edge of the brush, which significantly increases the area of the intestine for absorption and assimilation of nutrients. If the villi are clogged, you need to eat a lot, but take a small portion of the useful. It is not uncommon for layers in the form of fecal stones, pus, mucus almost double the tears of the intestinal lumen.
indigestible carbohydrates absorb and scrape mucus from the villi, purifying the stomach and intestines. As a result of a balanced proper diet, the body effectively gets rid of masses of harmful substances, weight loss occurs much faster.
Fiber and pectins also normalize metabolic processes, one of the causes of overweight.
Lots of fiber in the shell of cereals, legumes, nuts. Pectins are found in fruits.
Fat
Strangely, fats are essential for weight loss in a nutritious diet. Lipids - fats and fat-like substances - are part of cells. They affect the permeability of cell membranes, participate in the transmission of nerve impulses, contraction of muscle fibers. They provide the body with energy reserves, they are part of water-repellent, heat-insulating covers.
In case of deficiency in lipid intake, it is impossible to create new cells.
There are the following varieties:
- Triglyceridesare part of cell membranes, they store the energy supply within fat cells.
- Phospholipidsare part of the nervous tissue, cell membranes, with their help they transfer fats, fatty acids and cholesterol.
- Sterolcholesterol is part of cell membranes, removes the effect of temperature on their stability, is necessary for the production of vitamin D, production of male and female sex hormones, is needed by the brain and immune system.
Fats are high in calories and therefore are not consumed in large quantities. Moreover, the need for them is not too great. Their deficit and surplus are also harmful.
Overcoming foods rich in saturated fats increases body weight, the level of "bad" cholesterol. Its deposits on the walls of blood vessels cause atherosclerosis, heart disease and hypertension.
Fats are of animal origin (butter, sour cream, fat) and vegetable origin (nuts, various seeds).
Also distinguish between saturated and polyunsaturated Omega fats.
Omega unsaturated fatty acids are not produced in the body and therefore must be supplied by 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 variety are walnuts, flaxseed, vegetable oils.
- EPA and DHA varieties are key to intellectual activity and muscle growth. Converted in the body into the prohormone prostaglandins, they to some extent simulate the burning of fat deposits. Contained in fatty fish: tuna, salmon.
Proper nutrition while losing pounds includes limiting the use of fatty foods: lard, fatty meats, butters and vegetable oils, margarine, mayonnaise, cheese, sausages, sausages and some types of sweets.
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 lose weight
Vitamins increase the body's resistance to disease, stimulate metabolic processes, strengthen the immune system. Vitamins A, B, C are especially needed for weight reduction and normalization.
In particular, B vitamins ensure the optimal flow of metabolic reactions that release energy from carbohydrates.
In case of vitamin deficiency, food is digested upstairs, the processes of decay and fermentation begin in the intestines. If your diet lacks vitamins, you must take a vitamin-mineral complex at the pharmacy.
To lose weight, it is helpful to include foods that contain iodine, zinc and potassium in your diet:
- Iodinespeeds up metabolism, promotes faster burning of fat deposits. Iodine is found in algae, feijoa, kaki.
- Zincmaintains optimal insulin levels, which is also important for weight loss. The source of the trace element is meat, pumpkin seeds, lentils, nuts.
- Potassiumstimulates metabolic processes, helps to normalize blood pressure and heart rate. Part of dried apricots, prunes, celery.
How to eat properly to lose weight
Plant-based foods are essential for a healthy diet. The share of vegetables and fruits can be up to 60%. The proportion of protein and fat is quite sufficient for 20%.
As mentioned, fat intake is crucial for weight loss. If you completely eliminate fatty foods from your diet, the absorption of vitamins involved in normalizing the rate of metabolic reactions slows down. With a reduced metabolism, fat deposits are more likely to be created from incoming food.
Replacing fish with meat is useful for faster weight loss. Trim any visible fat from the meat before cooking. It is important to adjust the preparation of known dishes, giving preference to methods that minimize the fat content in the finished dish.
For example, in order for vegetables not to absorb fat, they should be stewed separately from meat. When cooking the soup, drain the first part of the soup.
In order not to overeat, it is better to satisfy the feeling of hunger with food with the lowest calorie content, and fatty foods are almost full.
The chosen scheme of a healthy diet, in order to guarantee weight loss, must correspond to the well-known proverb: "Eat breakfast alone, share lunch with a friend, dine on the enemy. "
Healthy diet for weight loss menu
For effective weight loss, it is worth trying the well-known weight loss technique.
Its essence is that everything necessary is supplied to the body. But not immediately, but on certain days. Protein foods are consumed for two days, and carbohydrates for one day. The last day is unloading.
The fat burns for two days. During this period, the daily diet should be limited to 1200 kcal. Up to 2, 000 kcal can be ingested on a “carbohydrate” day, as excess calories will still be burned during “unloading”.
First day: proteins, vegetables
Meals include cabbage, cucumbers, lettuce, zucchini, beans, peppers.
Boiled chicken, eggs, squid are allowed.
Day 2: protein, meat
The weight loss menu remains the same, but replace the chicken with steamed fish or 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, pasta are good, but all without oil. You can’t eat fat on the third day!
Can be used either vegetables, cooked or fresh. And also honey, jam, marmalade.
Fourth day: unloading
The menu is simple: tea, coffee, raw vegetables. Of course, tea or coffee are not sweet, you can add a little milk.
If work is associated with physical activity, it is worth giving up fasting, limiting yourself to reducing calories. Fresh cheese, stewed vegetables, buckwheat are allowed.