Before looking for ways to eliminate excess weight, it is necessary to understand why excess weight is beginning to appear.
First of all, reasonable and healthy nutrition is very important for weight loss. Some popular eating habits are to remove the stomach or keep a person slim, it is recommended to exclude carbohydrates and other fats from the diet.
In fact, the main condition for choosing a diet alone should not be to reject a specific type of food, but to use it in a balanced manner, excluding the formation of obesity.
Principles of losing weight and healthy eating
A general truth points out that in the nutritional system, to lose weight, it is necessary to achieve a balance in energy consumption rather than food intake. After all, if energy expenditure is insufficient, it is possible to lose weight sooner or later.
In fact, getting rid of overweight depends on many factors: the composition of the diet, the quality and quantity of the diet, the diet, and even the eating habits of the diet.
Many people have learned from their own experience: Fasting or reducing a lot to lose weight does not always lead to ultimate success.
As soon as the body receives the signal of insufficient nutrition, it begins to save. Metabolism slows down, strength disappears, and sleepiness begins. The weight has not actually been reduced.
Usually, after a diet, the body’s fat reserves will increase even more so that you will be better prepared for hunger next time.
Another common cause of body fat is nervousness and stress.
In a negative experience, the body produces the hormone cortisol, which helps to save energy, thereby preventing the elimination of excess fat tissue.
The formation of integrity is affected by the rate of individual metabolic reactions.
If you are tall enough, you can eat a lot of food without gaining weight. As the metabolism decreases, it is difficult to lose weight even if there are obvious weight restrictions in the diet plan.
To a certain extent, through a balanced diet and adequate amounts of vitamins and trace elements, the rate of metabolic reactions can be increased.
When following the selected diet for weight loss, salt and sugar should be excluded from the main menu.
The salt in food is sufficient to ensure a healthy diet. Too much salt will retain water and cause swelling. The habit of adding salt deceives the human body and makes some products made with modern technology taste, so it is not always good for health.
Sugar will provide too much energy. If you do not spend money immediately, you must take care of your abdomen.
Of course, there should not be too much weight in the balance menu:
- Too much food will accumulate into fat.
- It’s not uncommon for people to be too busy to eat well during workdays. You must make up for dinner at home. As a result, your stomach stretches a lot before you feel full. Soon, the body no longer distinguishes between full stomach and bloating, and these two conditions begin to affect each other.
Stopping overeating helps to follow a wise rule: get up from the table and feel a little hungry.
After following one or another appropriate nutrition plan to lose weight and stay healthy, you should quit drinking.
The fluid neutralizes the secreted gastric juice, thereby disrupting digestion. On the other hand, the human body wastes liquid to prepare gastric juice. Therefore, you can drink a glass of water 15-20 minutes before meals. The secreted gastric juice will be washed away, but it will be produced again soon. Drink tea or coffee for one and a half hours after eating.
If organic products are not included in the diet, then a healthy diet is impossible. First, vegetables and fruits.
The fiber contained in the composition helps to lose weight because it can naturally excrete harmful substances from the intestines. If, for some reason, the body cannot get rid of them, some of them will eventually enter the fat tissue, increasing its volume. The other part accumulates on the intestinal wall in the form of annoying plaques.
The gastrointestinal tract is contaminated, and the presence of parasites in the intestines will take away a lot of energy from the body, which will burden the immune system, kidneys and liver. In order to normalize weight, it is necessary to eliminate parasites regularly without relying on diet or choosing a diet.
How to eat correctly to lose weight
The body needs adequate amounts of protein, carbohydrates, fats, vitamins and minerals.
A balanced intake of these substances and nutrients can make you lose weight, improve your health, and look younger.
Protein
Protein molecules are composed of combinations of amino acids. Their various combinations give molecules special properties. Protein is necessary for metabolic reactions, from which the "skeleton" of cells can be constructed and various tissues of the human body-muscles, skin, and nerve fibers can be created. Protein molecules are essential for the regeneration process.
During the digestion process, protein food is broken down into its constituent amino acids. Once inside the tissue, they will assemble into the desired type of molecules.
In order to properly lose weight, it is important to eat a variety of foods in order to provide the body with the amino acids needed to build and regenerate tissues.
The standard for women is to consume up to 50 grams of protein per day.
Hard cheese, chicken, peanuts, lean beef, liver, eggs, cod, peas, and milk are rich in protein.
Carbohydrates
Carbohydrates are the main energy source. They are part of human cells. Carbohydrates are produced by plants through photosynthesis.
Digestible carbohydrates include starch and sugar. Starch is absorbed rather slowly, and sugar is quickly broken down into glucose and fructose.
Glucose can meet 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 rich in sugar. Starch is found in wheat, rice and various root crops.
Fiber (cellulose) and pectin are indigestible carbohydrates. Their structure is characterized by a special interweaving of fibers that form voids. The swollen plant fibers participate in the formation of feces and stimulate the rapid removal of various waste products from the intestine.
The inner wall of the intestine is lined with villi, the so-called brush border, which can significantly increase the area of absorption and absorption of nutrients in the intestine. If the fluff is clogged, you must eat a lot, but use a small portion less. When stratified in the form of fecal stones, pus, and mucus, the intestinal cavity narrows almost twice, which is not uncommon.
Indigestible carbohydrates absorb and scrape the mucus on the villi, clean the stomach and intestines. Due to balanced and proper nutrition, the human body can effectively remove harmful substances from the body, thereby reducing weight.
Fiber and pectin can also normalize metabolism, which is one of the reasons for overweight.
Cereals, legumes, and nut shells have a lot of fiber. Pectin is found in fruits.
Fat
Strangely, fat is essential for weight loss in a nutritious diet. Lipids-fats and fatty substances-are part of cells. They affect the permeability of cell membranes, participate in the transmission of nerve impulses, and contraction of muscle fibers. It provides energy reserves for the body and is part of waterproof and thermal insulation.
If lipid intake is insufficient, it is impossible to create new cells.
There are the following:
- Triglyceridesare part of cell membranes and it is they that store energy supply inside fat cells.
- Phospholipidsare part of nerve tissues and cell membranes, and help to transport fat, fatty acids and cholesterol.
- SterolsCholesterol is a part of the cell membrane, which eliminates the influence of temperature on its stability. It is necessary for the production of vitamin D required by the brain and immune system and the production of male and female sex hormones.
Fat is very high in calories, so it is not consumed in large amounts. Moreover, the demand for them is not great. Their deficits and surpluses are harmful.
Foods rich in saturated fat increase weight, which is the level of "bad" cholesterol. Its deposition on blood vessel walls can cause atherosclerosis, heart disease, and high blood pressure.
Fat comes from animals (butter, sour cream, lard) and plants (nuts, various seeds).
Can also distinguish saturated fat and polyunsaturated fat Omega.
The human body does not produce omega unsaturated fatty acids, so it must be consumed with food. They have the ability to normalize the metabolic process including cholesterol, reduce its deposition, and increase the elasticity and strength of blood vessels.- The source of the ALA Omega species is walnut, flaxseed, and vegetable oil.
- EPA and DHA varieties are essential for intellectual activity and muscle growth. They are converted into prostaglandin precursor hormones in the body, which mimics the burning of fat deposits to a certain extent. Contained in fatty fish: tuna, salmon.
Proper nutrition during weight loss includes restricting the use of fatty foods: lard, fatty meat, butter and vegetable oils, margarine, mayonnaise, cheese, sausages, sausages and certain types of sweets.
The main condition is health, and the fat in a balanced diet should not exceed 30 grams per day.
Why vitamins and minerals can help you lose weight
Vitamins increase the body's resistance to diseases, stimulate the metabolic process, and strengthen the immune system. Vitamin A, B, and C are especially needed for weight loss and normalization.Especially B vitamins can ensure the best process of metabolic reaction to release energy from carbohydrates.
In the absence of vitamins, the digestion of food is worse, and the process of decay and fermentation begins in the intestine. If you lack vitamins in your diet, you must buy a vitamin and mineral complex from a pharmacy.
To reduce weight, it is useful to add foods containing iodine, zinc, and potassium to your diet:
- IodinePromote metabolism and promote faster burning of fat deposits. Iodine was found in persimmon, kelp, and fly jo.
- ZincMaintain optimal insulin levels, which is also important for weight loss. The sources of trace elements are meat, pumpkin seeds, lentils, and nuts.
- PotassiumStimulates metabolic processes and helps normalize blood pressure and heart rate. Part of dried apricots, plums, celery.
How to eat correctly to lose weight
Plant-based foods are essential for healthy eating. The share of vegetables and fruits can be as high as 60%. The ratio of protein to fat is sufficient to reach 20%.
As mentioned earlier, fat intake is essential for weight loss. If you completely exclude high-fat foods from your diet, the absorption of vitamins involved in normalizing the rate of metabolic reactions will slow down. As the metabolism decreases, the food eaten is more likely to form fat deposits.
Replacing meat with fish will help you lose weight faster. Before cooking, trim off the fat visible in the meat. It is important to adjust the preparation methods of familiar dishes, and give preference to methods that can minimize the fat content of finished dishes.
For example, to prevent vegetables from absorbing fat, they should be stewed separately from the meat. When cooking the soup, drain the first part of the soup.
In order not to overeat, it is best to satisfy hunger with foods with the lowest calorie content, while high-fat foods are almost full.
In order to ensure weight loss, the chosen healthy diet plan must correspond to the famous proverb: “Eat breakfast by yourself, lunch with friends, and dinner for the enemy. ” In order to lose weight quickly, it is important to give up eating after 18 hourshabit.
Healthy weight loss nutrition menu
In order to effectively reduce weight, it is worth trying a known weight loss method.
The essence ofis to provide all necessary things to the body. But not immediately, but on certain days. Protein food is consumed for two days and carbohydrates are consumed for one day. The cargo will be unloaded on the last day.
Fat 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, because the excess calories will still be burned during the "unloading" process.
Day 1: Protein, vegetables
Meals include cabbage, cucumber, lettuce, zucchini, beans, and sweet peppers.
Boiled chicken, eggs, and squid are allowed.
Day 2: Protein, meat
The weight loss menu remains the same, but uses fish or steamed meat, pork or lamb instead of chicken.
A small amount of hard cheese is allowed.
Day 3: Carbohydrates
Fruits are allowed. You can cook oatmeal, any grain. Add raisins and dried apricots to the porridge. Rice and pasta are good, but there is no oil. Don't eat fat on the third day!
Any cooked or fresh vegetables can be used. There are honey, jam, jam.
Day 4: Uninstall
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 related to physical activity, it is worth giving up fast days and limiting yourself to reducing calorie content. Cheese, stewed vegetables, and buckwheat are allowed.