Before looking for this or that method to get rid of being overweight, it’s worth understanding why overweight has started to appear.
First of all, proper nutrition, rational and healthy, is important for weight loss. Some popular diets suggest eliminating carbohydrates and other fats from the diet to remove the stomach or achieve a slim shape.
In fact, the main condition for an individually chosen diet is not to reject a particular type of food, but to use it in a balanced way, excluding the development of obesity.
The Basics of Healthy Eating for Weight Loss
It is a common truth that in order to reduce body weight in the nutritional system, the balance needs to be broken in terms of energy consumption, not food intake. After all, the less energy you consume, the sooner or later it becomes possible to lose weight.
In reality, getting rid of excess weight depends on many factors: the composition, quality and quantity of the diet, the diet, and even the culture of food intake.
Many have seen from their own experience that fasting for weight loss or significantly reducing doses does not always bring ultimate success.
As soon as your body receives a signal that there is less nutrients, it starts saving. Metabolism slows down, strength disappears, lethargy starts. The weight is practically not reduced.
Often, after completing your diet, your body’s fat stores will grow even more, so you’ll be better prepared for hunger next time.
Another common cause of body fat is nervous tension, stress.
During negative experiences, the body produces the hormone cortisol, which helps conserve energy sources and thus prevents the removal of excess adipose tissue.
Completeness is influenced by the individual rate of metabolic reactions.
If you’re tall enough, you can eat quite a lot of food without being overweight. With decreased metabolism, even with a diet, with significant dose limits, it is difficult to lose weight.
The rate of metabolic reactions can be increased to some extent by balancing the diet with adequate amounts of vitamins and trace elements.
Salt and sugar should be excluded from the home menu if you are following a diet for weight loss.
Salt in foods is enough for a healthy diet. Excess salt retains fluid and causes swelling. The habit of adding salt deceives the body, creating the taste of some products using modern technologies, so it is not always beneficial to health.
Sugar gives too much energy. If you don’t spend it right away, you need to make sure the abdomen is removed.
Of course, in the balanced menu, the dosage size should not be overcooked:
- Excess food intake accumulates as fat.
- It’s not uncommon for them to be too busy during the work day to eat well. Dinner needs to be made up at home. As a result, your stomach stretches a lot before you feel comfortable. Very soon the distinction between satiety and stomach tension in the body disappears, and both conditions mutually presuppose each other.
Stopping overeating helps you follow a wise rule: get up from the table with a slight hunger.
To lose weight and stay healthy, you should give up eating habits by following one or the other scheme of proper nutrition.
The fluid neutralizes the selected gastric juice, which disturbs digestion. On the other hand, the body wastes fluid to make gastric juice. Therefore, 15-20 minutes before meals you can drink a glass of water. The selected gastric juice is washed away but will soon be regenerated. You should drink tea or coffee an hour and a half after eating.
Healthy eating is impossible if organic products are not included in the diet. First, vegetables and fruits.
The fiber in the product helps you lose weight as it naturally clears harmful substances from the intestines. If for one reason or another the body is unable to get rid of them, some of them get into the adipose tissue, increasing its amount. Another part accumulates in the form of disgusting plaque on the intestinal walls.
Contamination of the gastrointestinal tract, the presence of intestinal parasites takes a lot of energy out of the body, straining the immune system, kidneys and liver. To normalize body weight, you need to get rid of parasites periodically without relying on your diet or your chosen diet.
How to Eat Properly to Lose Weight
Your body needs enough protein, carbohydrates, fats, vitamins and minerals.
Balancing the intake of these substances with food allows you to lose weight, improve your well-being, and look healthier and younger.
Protein
Protein molecules consist of combinations of amino acids. Their different combinations give the molecules special properties. Proteins are needed for the metabolic reactions that make up the "skeleton" of cells, different tissues of the body - muscles, skin, nerve fibers. Protein molecules are essential for regeneration processes.
During digestion, protein foods are broken down into amino acids. Once in the tissues, they come together into the desired type of molecules.
In order to lose weight properly, it is important to eat a variety of foods in order for the body to have the amino acids needed to build and regenerate tissues.
It is the norm for women to consume 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. Parts of the cells of the body. Carbohydrates are produced by plants by photosynthesis.
Digestible carbohydrates include starch and sugar. Starch is absorbed rather slowly and sugar is rapidly broken down into glucose and fructose.Glucose covers half of the body's energy needs. It is used to maintain a protective barrier in the liver 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. Their structure is distinguished by the special overlap of the fibers, which form cavities. Swelling, plant fibers are involved in the formation of feces, stimulating the rapid removal of all kinds of waste from the intestines.
The inside of the intestinal wall is lined with fluff, the so-called brush border, which significantly increases the area of the intestine for the absorption and assimilation of nutrients. If the wild is clogged, you need to eat a lot, but you need to get a small portion of the useful. It is not uncommon for layering in the form of fecal stone, pus, mucus to almost double the lumen of the gut.
Indigestible carbohydrates absorb and scrape off mucus from the villi, cleansing the stomach and intestines. As a result of a balanced proper nutrition, the body effectively gets rid of the mass of harmful substances, weight loss occurs much faster.
Fiber and pectins also normalize metabolic processes, which is one of the causes of overweight.
There is a lot of fiber in the husks of cereals, legumes, nuts. Pectins are found in fruits.
Fats
Oddly enough, fat is essential in a nutritious diet to lose weight. Lipids - fats and fatty substances - are part of cells. They affect the permeability of cell membranes, they are involved in the transmission of nerve impulses, the contraction of muscle fibers. Provide the body with energy, part of the water-repellent, heat-insulating coverings.
In the absence of lipid uptake, it is impossible to create new cells.
There are the following types:
- Triglyceridesare part of cell membranes, which store energy in fat cells.
- phospholipidsare parts of nerve tissue, cell membranes, and are used to transport fats, fatty acids, and cholesterol.
- SterolCholesterol is a part of cell membranes, eliminating the effect of temperature on their stability, necessary for the production of vitamin D, the production of male and female sex hormones, the brain and the immune system.
Fats are high in calories, so they are not consumed in large quantities. Plus, they aren't really needed. Both their deficiency and excess are harmful.
The predominance of foods rich in saturated fat increases body weight, the level of "bad" cholesterol. Deposits on the walls of blood vessels cause atherosclerosis, heart disease and high blood pressure.
Fats are of animal origin (butter, sour cream, fat) and vegetable (nuts, various seeds).
Separate both saturated and polyunsaturated Omega fats.
Omega unsaturated fatty acids are not produced in the body and should be fed. They are able to normalize metabolic processes, including cholesterol, reduce their deposits, increase the elasticity and strength of blood vessels.
- The source of ALA Omega species is walnut, flaxseed, vegetable oil.
- EPA and DHA types are essential for mental activity, muscle growth. Because they are converted to prostaglandins in the body, they simulate the burning of fat deposits to some extent. Fatty fish include: tuna, salmon.
Proper nutrition during weight loss includes restrictions on the use of fatty foods: lard, fatty meats, butter and vegetable oils, margarine, mayonnaise, cheese, sausages, sausages, and some confectioneries.
The main condition is that the amount of fat in a healthy, balanced diet does not exceed 30 g per day.
Why do 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 to reduce and normalize weight.
In particular, B vitamins ensure the optimal course of metabolic reactions that release energy from carbohydrates.
In case of vitamin deficiency, food is less digestible, decomposition and fermentation processes start in the intestine. If your diet is deficient in vitamins, you should take a vitamin and mineral complex from a pharmacy.
To reduce weight, it is helpful to include foods containing iodine, zinc and potassium in your diet:
- iodinespeeds up your metabolism, helping fat deposits to burn faster. Iodine is found in seaweed, feijoa, persimmons.
- 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 and celery.
How to eat well for weight loss
Plant-based foods are essential for a healthy diet. The proportion of vegetables and fruits can be up to 60%. The ratio of protein to fat is quite 20%.
As noted, fat intake is essential for weight loss. If you completely exclude fatty foods from your diet, the absorption of vitamins involved in normalizing the rate of metabolic reactions will slow down. With reduced metabolism, fat deposits are more likely to develop from the incoming food.
Replacing fish with meat is beneficial for faster weight loss. Cut off the visible fat of the meat before cooking. It is important to adjust the preparation of your usual meals, giving preference to methods that minimize the fat content of the finished food.
For example, to prevent vegetables from absorbing fat, they should be steamed separately from meat. While cooking the soup, empty the first part of the broth.
In order not to overeat, it is better to satisfy the feeling of hunger with the lowest calorie foods and the fatty foods are almost full.
The chosen scheme of healthy eating to guarantee weight loss should conform to the well-known proverb: “Eat breakfast yourself, share lunch with a friend, give dinner to the enemy. ” For fast weight loss, it is important to give up eating after 18 hours.
Healthy Weight Loss Nutrition Menu
For effective weight loss, you may want to try a known weight loss technique.
The point is that all the necessary care is provided for the body. But not immediately, but on certain days. Protein foods are consumed for two days and 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 be brought up to 2, 000 kcal because the excess calories are still burned out during “unloading”.
First day: protein, vegetables
Dishes include cabbage, cucumbers, lettuce, zucchini, beans, and peppers.
Boiled chicken, eggs, squid are allowed.
Second day: protein, meat
The weight loss menu remains the same, but replace the chicken with fish or stewed meat, pork or lamb.
Small amounts of hard cheese are allowed.
Day 3: Carbohydrates
Fruit is allowed. You can cook oatmeal, any cereal. Add raisins and dried apricots to your porridge. The rice, the pasta is good, but all without oil. You can't eat fat on the third day!
Any cooked or fresh vegetable can be used. And even honey, jam, marmalade.
Day Four: Puzzle
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 associated with physical activity, you may want to give up the day of fasting, just to reduce your calorie content. Cottage cheese, steamed vegetables, buckwheat are allowed.