Before looking for this or that way to get rid of excess weight, it is worth understanding why the excess weight started to appear.
Firstly, an adequate, rational and healthy diet is important to lose weight. 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 for an individually selected diet should not be the rejection of a certain type of food, but its balanced use, excluding the formation of obesity.
Principles of healthy eating for weight loss
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 and not food intake. After all, if less energy is spent, sooner or later it will be possible to reduce body weight.
In reality, 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 experience: fasting to lose weight or a significant reduction in portions does not always bring the ultimate success.
As soon as the body receives a signal that there are fewer nutrients, it begins to save. Metabolism slows down, strength disappears, lethargy sets in. 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 are better prepared for hunger.
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 adipose tissue.
Completeness formation is influenced by the individual rate of metabolic reactions.
If you are tall enough, you can eat a lot and still not gain excess weight. With 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 microelements.
Salt and sugar should be excluded from the initial menu when following the chosen weight loss diet.
Salt in food is sufficient for a healthy diet. Excess salt retains liquid and causes swelling. The habit of adding salt deceives the body, making the taste of some products made with modern technologies and therefore not always beneficial for health.
Sugar provides a lot of energy. If you don't spend it right away, you'll have to take care of the belly removal.
Of course, the portion size in a balanced menu should not be excessive:
- Excess food intake accumulates as fat.
- It is not uncommon to be too busy during the workday to eat well. You have to make up for dinner at home. As a result, your stomach stretches long before you feel satisfied. Very soon, the body ceases to distinguish between satiety and distention of the stomach, both conditions begin to condition each other.
Stopping overeating helps to follow a wise rule: get up from the table feeling mildly hungry.
Following one or the other proper nutrition regimen to lose weight and maintain health, you should give up the habit of eating food.
The liquid neutralizes the secreted gastric juice, which interrupts 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, but it will soon be produced again. Tea or coffee should be drunk an hour and a half after eating.
Healthy eating is impossible without the inclusion of organic products in the diet. First, vegetables and fruits.
The fiber included in the composition helps to lose weight as it naturally eliminates harmful substances from the intestine. If, for one reason or another, the body cannot get rid of them, some will end up in the adipose tissue, increasing its volume. Another part accumulates in the intestinal walls in the form of a disgusting plaque.
Contamination of the gastrointestinal tract, the presence of intestinal parasites take a lot of energy from the body, overload the immune system, the kidneys and the liver. To normalize body weight, it is necessary to get rid of parasites periodically, without depending on diets or the chosen diet.
How to eat right 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 look younger.
Protein
Protein molecules are composed of combinations of amino acids. Its various combinations give molecules special properties. Proteins are necessary for metabolic reactions, from which the "skeleton" of cells is built, various tissues in 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 necessary type.
For proper weight loss, it is important to eat a variety of foods to provide the body with the amino acids necessary to build and regenerate tissues.
The norm for women is to consume up to 50 g of protein per day.
Hard cheeses, chicken, peanuts, lean meat, liver, chicken eggs, cod, peas, milk are rich 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 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 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 form voids. Swollen, plant fibers participate in the formation of feces, stimulating the rapid removal of all types of waste from the intestine.
The interior of the intestinal wall is lined by villi, the so-called brush border, which significantly increases the area of the intestine for absorption and assimilation of nutrients. If the villi are clogged, you have to eat a lot, but get a small portion of what is useful. It is not uncommon when stratification in the form of fecal stones, pus, mucus narrows the intestinal lumen almost twice.
Indigestible carbohydrates absorb and scrape the mucus from the villi, cleaning the stomach and intestines. As a result of proper and balanced nutrition, the body effectively gets rid of a mass of harmful substances, weight loss occurs much faster.
Fibers and pectins also normalize metabolic processes, one of the causes of excess weight.
A lot of fiber in the husks of grains, vegetables, nuts. Pectins are found in fruits.
Fats
Interestingly, fat is essential for losing weight 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, in the contraction of muscle fibers. They provide the body with energy reserves, they are part of the waterproof and thermal insulating layers.
In case of deficit in lipid intake, it is impossible to create new cells.
There are the following varieties:
- Triglyceridesare part of cell membranes, they are the ones that store the energy supply inside fat cells.
- Phospholipidsare part of the nervous tissue, the cell membranes, with their help, are transported fats, fatty acids and cholesterol. Cholesterol
- Sterolis a part of cell membranes, eliminates the effect of temperature on its stability, is necessary for the production of vitamin D, the production of male and female sex hormones, is necessary forthe brain and the immune system.
Fats are high in calories and therefore are not consumed in large quantities. Furthermore, their need is not very great. Both your deficit and your 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, cream, lard) and of 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 eaten with food. They have the ability to normalize metabolic processes, including cholesterol, reduce their deposits, increase the elasticity and strength of blood vessels.
- The source of the ALA Omega variety is nuts, flaxseeds and vegetable oils.
- The EPA and DHA varieties are essential for intellectual activity and muscle growth. Being converted into pro-hormone prostaglandins in the body, they simulate the burning of fat deposits to a certain extent. Contained in fatty fish: tuna, salmon.
Proper nutrition when losing weight involves limiting the use of fatty foods: lard, fatty meat, 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 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 guarantee the optimal course of metabolic reactions that release energy from carbohydrates.
In case of vitamin deficiency, the food is worse digested, the decomposition and fermentation processes begin in the intestines. If your diet lacks vitamins, you need to buy a vitamin and mineral complex at the pharmacy.
To reduce body weight, it is useful to include foods containing iodine, zinc, potassium in the diet:
- Iodinespeeds up metabolism, promotes faster burning of fat deposits. Iodine is found in algae, feijoa, persimmon.
- Zincmaintains optimal insulin levels, which is also important for losing weight. The source of the trace element is meat, pumpkin seeds, lentils, nuts.
- Potassiumstimulates metabolic processes, helps normalize blood pressure and heart rate. It is part of dried apricots, plums, celery.
How to eat well to lose weight
Vegetable foods are essential for a healthy diet. The share of vegetables and fruits can reach 60%. The share of protein and fat reaches 20%.
As noted, fat intake is essential for losing weight. If you completely exclude fatty foods from the diet, the absorption of vitamins, which are involved in normalizing the rate of metabolic reactions, decreases. With a reduced metabolism, fat deposits are more likely to form from the food received.
Replacing meat with fish is beneficial for faster weight loss. Trim any visible fat from the meat before cooking. It is important to adjust the preparation of family dishes, giving preference to methods that reduce the fat content of the finished dish as much as possible.
For example, to prevent vegetables from absorbing fat, they must be cooked separately from the meat. When cooking the soup, drain the first portion of the broth.
In order not to overeat, it is better to indulge the feeling of hunger with foods with less caloric content and with fatty foods almost full.
The healthy eating scheme chosen, to guarantee weight loss, must correspond to the well-known proverb: "Have breakfast, have lunch with a friend, give dinner to the enemy". For rapid weight loss, it is important to give up eating after 18 hours.
Healthy nutrition menu for weight loss
For effective weight loss, a well-known weight loss technique is worth trying.
Its essence is that everything that is needed 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 unloading.
The fat is burned for two days. During this period, the daily diet should be limited to 1200 kcal. In a "carbohydrate" day, you can increase up to 2, 000 kcal, as the extra calories will still be burned during "unloading".
First day: proteins, vegetables
Meals include cabbage, cucumber, lettuce, zucchini, beans, peppers.
Boiled chicken, eggs and squid are allowed.
Second day: 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: Carbs
Fruits allowed. You can cook oats, any cereal. Add the raisins and dried apricots to the porridge. Rice, noodles are good, but all without oil. You cannot eat fat on the third day!
Any vegetables, cooked or fresh, can be used. And also honey, jam, marmalade.
Fourth day: download
The menu is simple: tea, coffee, raw vegetables. Of course, tea or coffee is not sweet, you can add some milk.
If work is linked to physical activity, it is worth giving up the day of fasting, limiting itself to reducing caloric content. Cottage cheese, cooked vegetables, buckwheat are allowed.