Before looking for one way or another to get rid of excess weight, it is worthwhile to understand why being overweight has started to appear.
First of all, proper nutrition, rational and healthy, is important for weight loss. Some popular diets to eliminate belly or gain a slim figure, suggest to exclude 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 for a healthy diet for weight loss
The general truth is that in the 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 energy expenditure, sooner or later it will be possible to lose weight.
In fact, the elimination of excess weight depends on many factors: composition, quality and quantity of the diet, diet, even the culture of food intake.
Many have learned from their own experience: starvation to lose weight or significantly reduce portions is not always ultimate success.
As soon as the body receives a signal that it has less nutrients, it begins to save. Metabolism slows down, strength disappears, lethargy occurs. Weight is practically not reduced.
Often, after completing a diet, your body's fat stores increase even more, so you will be 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 contributes to the conservation of energy resources and thus prevents the elimination of excess fat.
The formation of completeness is influenced by the individual rate of metabolic reactions.
If it's high enough, you can eat a lot of food without gaining weight. With a reduced metabolism, even following a diet plan with significant portion size restrictions makes it difficult to lose weight.
To some extent, the rate of metabolic reactions can be increased by balancing the diet with sufficient amounts of vitamins and trace elements.
Salt and sugar should be excluded from the home menu when following the 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 technology and therefore not always good for health.
Sugar gives too much energy. If you do not spend it immediately, you will have to take care of the removal of the abdomen.
Of course, the amount of serving in a balanced menu should not be overeating:
- Excess food intake accumulates as fat.
- It's not uncommon for you to be too busy during the workday to eat well. You have to catch up on dinner at home. As a result, the stomach stretches a lot before you feel full. Very soon the body stops distinguishing between satiety and distension of the stomach, and both conditions begin to be mutually conditioned.
To stop overeating helps to follow a wise rule: get up from the table, feeling a little hungry.
Following one or another scheme of proper nutrition to lose weight and maintain 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 uses fluid to make 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.
Healthy eating 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, as it naturally evacuates harmful substances from the intestines. If for one reason or another the body can not get rid of them, some of them fall into adipose tissue, increasing their 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 take a lot of strength from the body, strain the immune system, kidneys and liver. To normalize body weight it is necessary to periodically get rid of parasites without relying on diets or chosen diet.
How to eat right to lose weight
The body needs enough protein, carbohydrates, fats, vitamins and minerals.
The balance of 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 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 tissues.
A woman's norm is to consume up to 50 g of protein per 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. Carbohydrates are produced by plants through photosynthesis.
Digestible carbohydrates include starch and sugar. Starch is absorbed quite slowly and sugar is rapidly broken down to 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, peaches are especially rich in sugar. Starch is found in wheat, rice and various root crops.
Fiber (cellulose) and pectins are indigestible carbohydrates. Their structure is characterized by a special intertwining of fibers, which forms cavities. Swollen, plant fibers are involved in the formation of feces, stimulating the rapid removal of all types of waste from the intestines.
The inside of the intestinal wall is lined with forks, the so-called border of the brush, which significantly increases the area of the intestine for absorption and absorption of nutrients. If the piles are clogged, you should eat a lot, but take a small part of the useful. It is not uncommon when layering in the form of fecal stones, pus, mucus narrows the lumen of the intestine almost twice.
Digestible carbohydrates absorb and scrape mucus from the forks, cleansing the stomach and intestines. As a result of a balanced proper diet, the body effectively gets rid of the mass of harmful substances, weight loss occurs much faster.
Fiber and pectin 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
Oddly enough, fat is essential in a weight loss 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, the contraction of muscle fibers. They provide the body with energy reserves, are part of the water-repellent, heat-insulating covers.In case of lipid deficiency, it is impossible to create new cells.
There are the following varieties:
- Triglyceridesare part of the cell membranes, they store the energy reserve inside fat cells.
- Phospholipidsare part of the nervous tissue, cell membranes, they transport fat, fatty acids and cholesterol.
- Sterolcholesterol is part of cell membranes, eliminates the effect of temperature on their stability, is necessary for the production of vitamin D, the production of male and female sex hormones, is needed by the brain and immune system.
Fats are high in calories and therefore not consumed in large quantities. In addition, the need for them is not very great. Their deficit and surplus are harmful.
The predominance of 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, hypertension.
Fats are of animal origin (butter, sour cream, lard) and vegetable origin (nuts, various seeds).
Also distinguishes between saturated and polyunsaturated Omega fats.
Omega unsaturated fatty acids are not produced in the body and therefore must be ingested 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, flaxseed, vegetable oils.
- EPA and DHA varieties are essential for intellectual activity, muscle growth. Converting into the body into prohormones prostaglandins, they to some extent simulate the burning of fat. Contained in oily fish: tuna, salmon.
Proper nutrition during weight loss includes 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 disease, stimulate metabolic processes, strengthen the immune system. Vitamins A, B, C are especially needed 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 putrefaction and fermentation begin in the intestines. If your diet lacks vitamins, you should take a vitamin-mineral complex from a pharmacy.
To lose weight, it is useful to include foods containing iodine, zinc, potassium in the diet:
- Iodinespeeds up metabolism, promotes faster fat burning. Iodine is found in algae, feijoa, persimmon.
- 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 noted, fat intake is essential for weight loss. If you completely exclude fatty foods from the diet, the absorption of vitamins that are involved in normalizing the rate of metabolic reactions is slowed down. With reduced metabolism, fat deposits are more likely to be formed from incoming food.
Replacing fish with meat is useful for faster weight loss. Trim the visible fat from the meat before cooking. It is important to adjust the preparation of familiar dishes, preferring methods that minimize the fat content in the finished dish.
For example, to prevent the intake of fat from vegetables, they should be stewed separately from the meat. When cooking the soup, drain the first portion of broth.
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 healthy eating to ensure weight loss should correspond to the well-known saying: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy. "For fast weight loss it is important to give up the habit of eating after 18 hours.
Healthy weight loss menu
For effective weight loss it is worth trying a certain weight loss technique.
Its essence is that everything it needs is delivered to the body. But not immediately, but on certain days. Protein food is consumed for two days, carbohydrates for one day. The last day is unloaded.
Fat is burned for two days. During this period, the daily diet should be limited to 1200 kcal. On a "carbohydrate" day, it can reach 2, 000 kcal, as excess calories will still be burned during "unloading".
First day: proteins, vegetables
Foods 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 quantities of hard cheese are allowed.
Day 3: Carbohydrates
Allowed fruits. You can cook oatmeal, any cereal. Add raisins and dried apricots to the porridge. Rice, pasta are good, but all without butter. You can't eat fat on the third day!
Any vegetables, cooked or fresh, can be used. 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 the work involves physical activity, it is worth giving up the day of fasting, limiting yourself to reducing calories. Cottage cheese, stewed vegetables, buckwheat are allowed.