Before looking for this or that way to get rid of excess body weight, it is convenient to understand why excess weight began to appear.
First of all, proper, rational and healthy nutrition is important to lose weight. Some popular diets, to remove the belly or gain a slim figure, suggest excluding 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 formation of obesity.
Principles of healthy eating to lose weight
A common truth states that in the nutritional system, to reduce body weight, it is necessary to unbalance the balance in terms of energy expenditure, not food intake. After all, if less energy is expended, sooner or later it will be possible to reduce body weight.
Actually, getting rid of excess weight depends on many factors: composition, quality and quantity of the diet, diet, even the culture of food intake.
Many have seen from their own experience: fasting for weight loss or a significant reduction in portions does not always bring ultimate success.
As soon as the body receives a signal that there are fewer nutrients, it starts saving. Metabolism slows down, strength disappears, lethargy appears. The weight is practically not reduced.
Often after completing a diet, the body's fat stores increase even more, so that the next time you will be better prepared for starvation.
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 therefore prevents the elimination of excess adipose tissue.
The formation of integrity is influenced by the individual rate of metabolic reactions.
If you are tall enough, you can eat a lot without gaining weight. With a reduced metabolism, even following a diet plan with significant portion size restrictions, it is difficult to lose weight.
To some extent, the rate of metabolic reactions can be increased by balancing the diet with a sufficient amount of vitamins and trace elements.
Salt and sugar should be excluded from the start menu when following your chosen weight loss diet.
Salt in food is enough for a healthy diet. Excess salt retains fluids and causes bloating. The habit of adding salt tricks the body, making the taste of some products made with modern technologies and therefore not always beneficial to health.
Sugar gives too much energy. If you don't spend it right away, you'll have to take care of removing the stomach.
Of course, the portion size in a balanced menu should not be excessive:
- Excess food intake accumulates in the form of fat.
- It's not uncommon to be too busy during the workday to eat well. You have to get dinner back at home. As a result, the stomach stretches long before it feels full. Very soon, the body stops distinguishing between satiety and distension of the stomach, both conditions begin to condition each other.
To stop overeating it helps to follow a wise rule: get up from the table a little hungry.
Following one or another proper nutrition scheme to lose weight and maintain health, you need to give up the habit of drinking food.
The liquid neutralizes the secreted gastric juice, which interrupts digestion. On the other hand, the body wastes fluid to prepare gastric juices. Therefore, you can drink a glass of water 15-20 minutes before meals. The secreted gastric juice will wash out, but will soon be produced again. Tea or coffee should be taken an hour and a half after eating.
A healthy diet is impossible without the inclusion of organic products in the diet. First of all, vegetables and fruits.
The fiber included in the composition helps to lose weight, since it naturally evacuates harmful substances from the intestines. If for one reason or another the body cannot get rid of them, some end up in adipose tissue, increasing its volume. Another part accumulates on the intestinal walls in the form of a disgusting plaque.
Contamination of the gastrointestinal tract, the presence of intestinal parasites takes a lot of strength from the body, burdens the immune system, kidneys and liver. To normalize body weight, it is necessary to periodically get rid of parasites without relying on the chosen diets or diet.
How to eat well to lose weight
The body needs sufficient amounts of proteins, carbohydrates, fats, vitamins and minerals.
Balancing the intake of these substances with nutrition allows you to lose weight, improve your well-being, look healthier and younger.
Protein
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 tissues of the body are created: muscles, skin, nerve fibers. Protein molecules are essential for regeneration processes.
During digestion, protein foods are broken down into their constituent amino acids. Once in the tissues, they assemble into molecules of the required type.
For proper weight loss, it is important to eat a variety of foods in order to provide the body with the amino acids necessary to build and regenerate tissues.
The norm for a woman is to consume up to 50g of protein per day.
Hard cheeses, chicken, peanuts, lean beef, liver, chicken eggs, cod, peas, and milk are rich in protein.
Carbohydrates
Carbohydrates are the main source of energy. They are part of the cells of the body. Carbohydrates are produced by plants through photosynthesis.
Digestible carbohydrates include starch and sugar. Starch is absorbed fairly slowly, and sugar quickly breaks 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 entry of toxic substances.
Honey, raisins, and peaches are especially rich in sugar. Starch is found in wheat, rice, and various root crops.
Fiber (cellulose) and pectins are indigestible carbohydrates. Its structure is distinguished by a special interlacing of fibers that forms voids. By swelling, plant fibers participate in the formation of feces, stimulating the rapid elimination of all types of waste from the intestines.
The interior of the intestinal wall is lined with villi, the so-called brush border, which significantly increases the area of the intestine for the absorption and assimilation of nutrients. If the villi are clogged, you need to eat a lot, but get a small part of what is useful. It is not uncommon that when the layers in the form of fecal stones, pus, mucus narrow the intestinal lumen almost twice.
Nondigestible carbohydrates absorb and scrape mucus from the villi, cleaning the stomach and intestines. As a result of proper and balanced nutrition, the body effectively gets rid of the mass of harmful substances, weight loss occurs much faster.
Fiber and pectins also normalize metabolic processes, one of the causes of excess weight.
A lot of fiber in the skins of cereals, legumes and nuts. Pectins are found in fruits.
Fats
Interestingly, fat is essential for weight loss on 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. Provide the body with energy reserves, they are part of the water-repellent thermal insulation covers.
In case of deficit in lipid intake, it is impossible to create new cells.
There are the following varieties:
- Triglyceridesare part of cell membranes, it is they who store the energy supply inside fat cells.
- Phospholipidsare part of nervous tissue, cell membranes, with their help fats, fatty acids and cholesterol are transported.
- SterolCholesterol is part of cell membranes, eliminates the effect of temperature on their stability, it is necessary for the production of vitamin D, the production of male and female sex hormones, it is necessaryfor the brain and the immune system.
Fats are high in calories and therefore are not consumed in large quantities. Also, the need for them is not great. Both its deficit and its excess are harmful.
The predominance of foods rich in saturated fat 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, lard) and of vegetable origin (nuts, various seeds).
It also distinguishes between Omega saturated and polyunsaturated fats.
Unsaturated omega fatty acids are not produced in the body and therefore must 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 variety is walnuts, flax seeds and vegetable oils.
- The EPA and DHA varieties are essential for intellectual activity and muscle growth. By being converted in the body into prohormones prostaglandins, they simulate to some extent the burning of fatty deposits. Fatty fish content: tuna, salmon.
Proper nutrition while losing weight involves limiting the use of fatty foods: lard, fatty meat, butter and vegetable oils, margarine, mayonnaise, cheese, hot dogs, hot dogs, and some types of sweets.
The main condition is that the amount of fat in a healthy and balanced diet does not exceed 30 g per day.
Why Vitamins and Minerals Help You Lose Weight
Vitamins increase the body's resistance to disease, stimulate metabolic processes and strengthen the immune system. Vitamins A, B, C are especially necessary for weight loss and normalization.
In particular, B vitamins ensure the optimal course of metabolic reactions that release energy from carbohydrates.
In case of vitamin deficiency, the food is digested worse, the processes of decomposition and fermentation begin in the intestines. If your diet lacks vitamins, you should take a vitamin-mineral complex from a pharmacy.
To reduce body weight, it is useful to include foods that contain iodine, zinc, potassium in the diet:
- Iodinespeeds up metabolism, promotes faster burning of fat deposits. Iodine is found in seaweed, feijoa, persimmon.
- Zincmaintains optimal insulin levels, which is also important for weight loss. The source of the trace element is meat, pumpkin seeds, lentils and walnuts.
- Potassiumstimulates metabolic processes, helps normalize blood pressure and heart rate. It is part of the dried apricots, prunes, celery.
How to eat well to lose weight
Plant-based foods are essential for a healthy diet. The proportion of vegetables and fruits can go up to 60%. The ratio of protein and fat is sufficient for 20%.
As mentioned, fat intake is essential for weight loss. If you completely exclude fatty foods from the diet, the absorption of vitamins, which are involved in the normalization of the speed of metabolic reactions, slows down. With a reduced metabolism, fat deposits are more likely to form from incoming foods.
Substituting fish for meat is beneficial for faster weight loss. Trim visible fat from meat before cooking. It is important to adjust the preparation of familiar dishes, giving preference to methods that minimize the fat content of the finished dish.
For example, to prevent vegetables from absorbing fat, they should be cooked separately from meat. When the soup cooks, drain the first portion of the broth.
In order not to overeat, it is better to satisfy the feeling of hunger with foods of lower calorie content, and fatty foods are almost full.
The chosen scheme of healthy eating, to guarantee weight loss, must correspond to the well-known proverb: "Have breakfast yourself, share lunch with a friend, give dinner to the enemy". For rapid weight loss, it is important to kick the habit of eating after 6 pm.
Nutrition menu for healthy weight loss
For effective weight loss, a known weight loss technique is worth trying.
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, carbohydrates for one day. The last day is downloading.
Fat is burned for two days. During this period, the daily diet should be limited to 1200 kcal. On a "carb" day, you can carry up to 2000 kcal, as the extra calories will still be burned during the "dump. "
First day: proteins, vegetables
Meals include cabbage, cucumbers, lettuce, zucchini, beans, bell peppers.
Boiled chicken, eggs and squid allowed.
Second day: protein, meat
The weight loss menu remains the same, but replace the 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, pasta are good, but all without oil. You can't eat fat on the third day!
You can use any vegetable, boiled or fresh. And also honey, jam, jam.
Fourth day: download
The menu is simple: tea, coffee, raw vegetables. Of course, tea or coffee is not sweet, you can add a little milk.
If work is related to physical activity, it is worth giving up the fast day, limiting yourself to reducing caloric content. Cottage cheese, stewed vegetables, buckwheat are allowed.