Before looking for this or a way to get rid of excess weight, it is important to understand why overweight is starting to appear.
First of all, proper, rational and healthy nutrition is important for weight loss. Some popular diets, to get rid of the stomach or get a slim body shape, recommend not to include carbohydrates and other fats from the diet.
In fact, the main condition for an individually selected diet should not be a rejection of certain types of food, but its consumption is balanced, excluding the formation of obesity.
Principles of Healthy Eating to Lose Weight
The general truth is that in the diet system, in order to lose weight, it is necessary to balance the balance in terms of energy expenditure, not food intake. After all, if there is less than expend energy, sooner or later will be able to lose weight.
In fact, losing excess weight depends on many factors: the composition, quality and quantity of food, diet, and even food intake culture.
Many see from their own experience: fasting for weight loss or significant portion reduction does not always lead to high success.
As soon as the body receives a signal that there are fewer nutrients, it starts saving. Metabolism slows down, strength is lost, lethargy enters. Weight is practically not reduced.
Often, after completing a diet, your body fat storage increases so much that the next time you are better prepared to go hungry.
Another cause of body fat is nervous tension, stress.
During negative experiences, the body produces the hormone cortisol, which helps save energy and thus prevents the elimination of excess adipose tissue.
Equipment formation is influenced by the rate of individual metabolic reactions.
If high enough, you can eat a lot of food without overweight. With a decrease in metabolism, even following a diet plan with large portion size restrictions is difficult to lose weight.
To some extent, the metabolic reaction rate can be increased by balancing the diet with adequate amounts of vitamins and microelements.
Salt and sugar should be excluded from the home menu while following a diet chosen to lose weight.
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 using modern technology and therefore not always beneficial for health.
Sugar gives too much energy. If you do not spend it immediately, you should carefully remove the stomach.
Of course, serving in a balanced menu should not overeat:
- Excessive food intake accumulates as fat.
- Unusual because it is too busy at work to eat well. You must redeem dinner at home. As a result, the stomach feels a lot before you feel full. Soon, the body no longer distinguishes between a feeling of fullness and a long stomach, the two conditions begin to influence each other.
To stop overeating, follow a wise rule: get up from the table with hunger.
Following one or another proper nutrition scheme to lose weight and maintain good health, you should break the habit of drinking food.
Fluid neutralizes secreted gastric juice, which interferes with digestion. Instead, the body excretes fluids to prepare gastric juice. Therefore, you can drink a glass of water 15-20 minutes before eating. The secreted gastric juice will be washed away, but will be produced again soon. Tea or coffee should be drunk half an hour after a meal.
Eating healthy is not possible without including organic products in the diet. First of all, vegetables and fruits.
The fiber included in the composition helps to lose weight, as it naturally removes harmful substances from the intestines. If, for one reason or another, the body is unable to get rid of them, some of them end up in adipose tissue, increasing in volume. Other parts accumulate in the intestinal wall in the form of disgusting plaques.
Contamination of the gastrointestinal tract, the presence of intestinal parasites take a lot of energy from the body, load the immune system, kidneys, and liver. To normalize weight, it is necessary to remove the parasites periodically regardless of the diet or diet chosen.
How to eat properly to lose weight
The body needs a sufficient amount of protein, carbohydrates, fats, vitamins and minerals.
The balance of this nutrient intake with nutrition allows you to lose weight, improve well-being, look healthier and younger.
Protein
Protein molecules are made up of a combination of amino acids. Their various combinations give the molecular properties special properties. Protein is needed for metabolic reactions, from which the "framework" of cells is built, various body tissues are made - muscles, skin, nerve fibers. Protein molecules are essential for the regeneration process.
During digestion, protein foods are broken down into amino acids. Once in the tissue, they are put together into molecules of the required type.
For proper weight loss, it is important to eat a variety of foods to give the body the amino acids needed to build and regenerate tissues.
It is common for women to consume up to 50 g of protein per day.
Hard cheese, chicken, peanuts, lean beef, liver, chicken eggs, cod, peas, protein-rich milk.
Carbohydrates
Carbohydrates are the main source of energy. They are part of the cells in the body. Carbohydrates are produced by plants through photosynthesis.
Digestive carbohydrates include starch and sugar. The essence is absorbed rather slowly, and the sugar is quickly broken down into glucose and fructose.
Glucose makes up 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 rich in sugar. Starch is found in wheat, rice, and various root crops.
Fiber (cellulose) and pectin are undigested carbohydrates. Its structure is distinguished by the special fibers that form the voids. Swelling, plant fibers participate in the formation of feces, stimulating the rapid removal of all types of waste from the intestine.
From the inside, the intestinal wall is lined with villi, called the brush border, which significantly increases the intestinal area for nutrient absorption and assimilation. If the vili is clogged, you must eat a lot, but get a small portion of what is useful. It is not uncommon when layered in the form of stools, pus, mucus narrows the lumen of the intestine almost twice.
Undigested carbohydrates absorb and scrape mucus from the vil, cleanse the stomach and intestines. As a result of a well-balanced diet, the body effectively gets rid of the mass of harmful substances, weight loss occurs faster.
Fiber and pectin also normalize metabolic processes, one of the causes of overweight.
Lots of fiber in the shells of cereals, legumes, nuts. Pectin is found in fruits.
Fat
Surprisingly, fat is very important for weight loss in a nutritious diet. Lipids - fats and substances such as fats - are part of cells. They affect the permeability of cell membranes, participate in the transmission of nerve impulses, contraction of muscle fibers. Provides the body with energy reserves, is part of the heat insulation cover and thermal insulation.
If there is a deficiency in lipid uptake, it is impossible to create new cells.
There are the following varieties:
- Triglyceridesare part of the cell membrane, they are the ones that store the energy supply inside the fat cells.
- Phospholipidsare part of nerve tissue, cell membranes, with the help of fats, fatty acids and cholesterol transported.
- Sterolcholesterol is part of the cell membrane, eliminating the effects of temperature on its stability, needed for vitamin D production, production of male and female sex hormones, needed by the brain and immune system.
Fat is high in calories and therefore not consumed in large quantities. Moreover, the need for them is not so great. Deficit and its advantages are dangerous.
Preference of foods rich in saturated fats increases weight, "bad" cholesterol levels. Deposits in the walls of blood vessels cause atherosclerosis, heart disease, high blood pressure.
Fats are of animal origin (butter, sour cream, lard) and of vegetable origin (nuts, various seeds).
Also differentiate between Omega saturated fat and unsaturated fats.
Omega unsaturated fatty acids are not produced in the body and therefore must be eaten with food. They have the ability to normalize metabolic processes, including cholesterol, reduce their deposits, increase the elasticity and strength of blood vessels.
- Sources of ALA Omega species are walnuts, flax seeds, vegetable oils.
- EPA and DHA varieties are very important for intellectual activity, muscle growth. Transformed into the body into prostaglandin prohormone, they simulate the burning of fat storage to a certain extent. Contained in fatty fish: tuna, salmon.
Proper nutrition during weight loss involves restricting the consumption of fatty foods: lard, fatty meats, 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 should not exceed 30 g per day.
Why vitamins and minerals help to lose weight
Vitamins increase the body's resistance to disease, stimulate metabolic processes, strengthen the immune system. Vitamins A, B, C are essential for weight loss and normalization.
In particular, group B vitamins ensure an optimal metabolic response that frees energy from carbohydrates.
In case of vitamin deficiency, food is digested worse, the process of decay and fermentation begins in the intestine. If your diet is deficient in vitamins, you should take vitamin and mineral complexes from the pharmacy.
To lose weight, it is best to include foods that contain iodine, zinc, potassium in foods:
- Iodinespeeds up metabolism, inducing the burning of fat deposits faster. Iodine is found in kelp, feijoa, persimmon.
- Zincmaintains optimal insulin levels, which are also important for weight loss. Sources of trace elements are meat, pumpkin seeds, lentils, beans.
- Potassiumstimulates metabolic processes, helps normalize blood pressure and heart rate. Some of the dried apricots, prunes, celery.
The right way to eat to lose weight
Plant-based foods are very important for a healthy diet. The share of vegetables and fruits can reach 60%. The protein and fat portion is enough for 20%.
As mentioned, fat intake is very important for weight loss. If you exclude completely fatty foods from the diet, the absorption of vitamins, which are involved in the normalization of metabolic reaction rates, will slow down. With a decrease in metabolism, fat storage tends to form from incoming foods.
Substituting fish for meat is beneficial for faster weight loss. Cut visible fat from meat before cooking. It is important to adjust the preparation of the usual dishes, giving priority to methods that can reduce the fat content of the finished dish to the maximum.
For example, to prevent vegetables from absorbing fat, they must be cooked separately from meat. While cooking the soup, drain the first part of the broth.
In order not to overeat, it is better to satisfy hunger with foods with the lowest calorie content, and fatty foods almost full.
The healthy eating scheme chosen, in order to lose weight, must be in line with the well-known proverb: "Eat your own breakfast, share lunch with a friend, give dinner to the enemy. " For rapid weight loss, it is important to let goeating habits after 18 hours.
Healthy Weight Loss Menu
For effective weight loss, it is necessary to try known weight loss techniques.
The point is that everything needed is supplied to the body. But not immediately, but on certain days. Protein foods are eaten for two days, carbohydrates for a day. Last day of uploading.
Fat is burned for two days. During this period, the daily diet should be limited to 1200 kcal. On the "carbohydrate" day, the amount can increase up to 2000 kcal, as the extra calories will remain depleted during "unloading".
First day: protein, vegetables
Foods include cabbage, cucumber, lettuce, zucchini, beans, peppers.
Boiled chicken, eggs, squid are allowed.
Day two: protein, meat
The weight loss menu remains the same, but replace chicken with steamed fish or meat, pork or lamb.
A small amount of hard cheese is allowed.
Day 3: Carbohydrates
Fruits are allowed. You can cook oatmeal, any cereal. Put raisins and dried apricots into the porridge. Rice, pasta is delicious, but all without oil. You can not eat fat on the third day!
Any vegetable, boiled or fresh, can be used. And also honey, jam, marmalade.
Day four: download
Simple menu: tea, coffee, raw vegetables. Of course, tea or coffee is not sweet, you can add a little milk.
If the job is related to physical activity, it is advisable to skip the day of fasting, limiting yourself to reducing the calorie content. Cottage cheese, boiled vegetables, buckwheat are allowed.