Before looking for this or that way to get rid of excess weight, it is worth understanding why excess weight began to appear.
First of all, good, rational and healthy nutrition is important for weight loss. Some popular diets, in order to remove the stomach or gain a slim figure, suggest excluding carbohydrates and other fats from the diet.
In fact, the main condition of an individually chosen 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 for weight loss
A common truth says that in the nutritional system, to reduce body weight, it is necessary to upset the balance in terms of energy expenditure, not food intake. After all, if there is less than spending energy, sooner or later it will be possible to reduce body weight.
In reality, getting rid of excess weight depends on many factors: the composition, quality and quantity of the diet, the diet, even the culture of the food intake.
Many have learned from their own experience that fasting to lose weight or significantly reducing portions does not always bring ultimate success.
As soon as the body receives a signal that there are less nutrients, it starts saving. The metabolism slows down, the strength disappears, lethargy sets in. The weight is practically not reduced.
Often, after finishing a diet, the body's fat stores increase even more, so that next time you will be better prepared for hunger.
Another common cause of body fat is nervous tension, stress.
In negative experiences, the body produces the hormone cortisol, which helps conserve energy resources and thus prevents the elimination of excess fatty tissue.
The formation of completeness is influenced by the individual rate of metabolic reactions.
If it is high enough, you can eat a lot of food without gaining weight. With reduced metabolism, even following a diet with large 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 microelements.
Salt and sugar should be excluded from the home menu when following the chosen diet for weight loss.
Salt in food is sufficient for a healthy diet. Too much salt retains fluid and causes swelling. The habit of adding salt deceives the body, making the taste of some products made with the help of modern technologies and therefore not always beneficial for health.
Sugar provides too much energy. If you don't spend it immediately, you'll need to take care of removing the tummy.
Of course, serving size on a balanced menu shouldn't overeat:
- Excessive food intake accumulates as fat.
- It's not uncommon to be too busy during the work day to eat well. You have to make up for dinner at home. As a result, the stomach stretches a lot before you feel full. Very soon the body stops distinguishing between fullness and distension of the stomach, the two conditions begin to condition each other.
Stopping overeating helps follow a wise rule: getting up from the table with a slight hunger.
By following either regimen of proper nutrition to lose weight and maintain health, you should give up drinking food.
The liquid neutralizes the secreted gastric juice, which disturbs digestion. On the other hand, the body wastes liquid to prepare gastric juices. Therefore, you can drink a glass of water 15-20 minutes before meals. 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 eating.
Healthy eating is impossible without including organic products in the diet. First of all, vegetables and fruits.
The fiber included in the composition helps to lose weight, because it naturally evacuates harmful substances from the intestines. If for some reason the body fails to get rid of it, some end up in the fatty tissue, increasing its volume. Another part collects on the intestinal walls in the form of disgusting plaque.
Contamination of the gastrointestinal tract, the presence of intestinal parasites takes away a lot of strength from the body, loads 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 protein, 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 molecules specific properties. Proteins are necessary for metabolic reactions, from which the "skeleton" of cells is built, various body tissues are created - muscle, 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 type required.
For proper weight loss, it is important to eat a variety of foods to provide the body with the amino acids necessary for tissue building and regeneration.
The norm for a woman is to consume up to 50 g of protein per day.
Hard cheeses, chicken, peanuts, lean beef, liver, chicken eggs, cod, peas, 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.
Digestible carbohydrates include starch and sugar. Starch is absorbed quite 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 entry of toxic substances.
Honey, raisins, peaches are particularly rich in sugar. Starch is found in wheat, rice and various root crops.
Fiber (cellulose) and pectins are non-digestible carbohydrates. Their structure is distinguished by a special interlacing of fibers that form voids. By swelling, plant fibers participate in the formation of feces, stimulating the rapid elimination of all kinds of waste from the intestines.
The inside of the intestinal wall is lined with villi, which is called the brush border, which greatly increases the area of the intestine for absorption and assimilation of nutrients. If the villi are clogged, you need to eat a lot, but get a small portion of what is useful. It is not uncommon for the overlay in the form of fecal stones, pus, mucus to narrow the intestinal lumen almost twice.
Non-digestible carbohydrates absorb and scrape mucus from the villi, cleansing the stomach and intestines. Thanks to a balanced and adequate diet, the body effectively gets rid of a mass 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.
Greases
Oddly enough, fat is 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, the contraction of muscle fibers. Providing the body with energy reserves, are part of the water-repellent thermal insulation blankets.
In the event of a deficit of lipid supply, it is impossible to create new cells.
There are the following varieties:
- Triglyceridesare part of cell membranes, they are the ones that store 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, is necessary for the production of vitamin D, for the production of male and female sex hormones, is necessary for the brain and the immune system.
Fat is high in calories and therefore is not consumed in large quantities. Moreover, their need is not very great. Their deficit and excess are harmful.
The predominance of foods high 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 vegetable (nuts, various seeds).
Also distinguish between saturated and polyunsaturated fatty acids Omega.
Unsaturated omega fatty acids are not produced by the body and therefore must be provided 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 ALA Omega species is walnuts, flax seeds, vegetable oils.
- EPA and DHA varieties are essential for intellectual activity, muscle growth. Being converted in the body to prostaglandin prohormones, they to some extent simulate the burning of fat deposits. Contains oily fish: tuna, salmon.
Good nutrition during weight loss involves limiting the use of fatty foods: lard, fatty meat, butter 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 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 diseases, stimulate metabolic processes, strengthen the immune system. Vitamins A, B, C are especially necessary for weight loss and normalization.
In particular, vitamins of group B ensure the optimal course of metabolic reactions that release energy from carbohydrates.
In case of vitamin deficiency, food is digested less, decomposition and fermentation processes begin in the intestines. If your diet is lacking in vitamins, you need to take a drugstore vitamin-mineral complex.
To reduce body weight, it is useful to include in the diet foods containing iodine, zinc and potassium:
- Iodineaccelerates the metabolism, promotes faster burning of fatty deposits. Iodine is found in kelp, feijoa, persimmon.
- Zincmaintains optimal insulin levels, which is also important for weight loss. The source of this trace element is meat, pumpkin seeds, lentils, nuts.
- Potassiumstimulates metabolic processes, helps normalize blood pressure and heart rate. Part of dried apricots, prunes, celery.
How to eat well to lose weight
Plant-based foods are essential for a healthy diet. The share of vegetables and fruits can go up to 60%. The share of proteins and fats is largely sufficient for 20%.
As stated, fat intake is essential for weight loss. If you completely exclude fatty foods from the diet, the absorption of vitamins, involved in the normalization of the rate of metabolic reactions, slows down. With a reduced metabolism, fat deposits are more likely to form from incoming food.
Substituting fish for meat is beneficial for faster weight loss. Cut off 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 cooking the soup, drain the first portion of the broth.
In order not to overeat, it is better to satisfy the feeling of hunger with low-calorie foods, and fatty foods are almost full.
The diet chosen for a healthy diet, to be sure to lose weight, must correspond to the well-known proverb: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy. "For rapid weight loss, it is important to give up eating after 6 pm.
Healthy nutrition menu for weight loss
For effective weight loss, it is worth trying a 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 eaten for two days, carbohydrates for one day. The last day is unloading.
Fat is burned for two days. During this period, the daily diet should be limited to 1200 kcal. On a "carbohydrate" day, it can be increased to 2000 kcal, as the extra calories will still be burned during "unloading".
First day: proteins, vegetables
Meals include cabbage, cucumbers, lettuce, zucchini, beans and peppers.
Boiled chicken, eggs, squid are allowed.
Day two: 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 permitted.
Day 3: Carbohydrates
Authorized fruit. You can cook oatmeal, any grain. Add the raisins and dried apricots to the porridge. Rice, pasta are good, but all without oil. You can't eat fat on the third day!
All vegetables, boiled or fresh, can be used. And also honey, jam, marmalade.
Day four: unloading
The menu is simple: tea, coffee, raw vegetables. Of course, tea or coffee is not sweet, you can add a little milk.
If the work is related to physical activity, then it is worth giving up the fast, limiting yourself to reducing the calorie content. Cottage cheese, vegetable compote, buckwheat are allowed.