Before looking for this or that way to get rid of excess body weight, it is worth understanding why excess weight began to appear.
First of all, a correct, rational and healthy diet is important for losing weight. Some popular diets, in order to remove the stomach or get a slim figure, suggest excluding carbohydrates and other fats from the diet.
Indeed, the main condition for an individually selected diet should not be the rejection of a particular type of food, but its balanced use, excluding the formation of obesity.
Healthy food principles 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, not food intake. After all, if there is less energy to spend, then sooner or later it will be possible to reduce body weight.
Actually, getting rid of excess weight depends on many factors: the composition, quality and quantity of the diet, nutrition, even the culture of food intake.
Many have seen from their own experience: fasting to lose weight or a significant reduction in portions does not always lead to ultimate success.
As soon as the body receives a signal that there are fewer nutrients, it starts saving. Metabolism slows down, strength disappears, lethargy begins. Weight is practically not reduced.
Often, after completing a diet, your body fat stores increase even more, so next time you will be better prepared for hunger.
Another common cause of body fat is nervous tension, stress.
During 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.
The formation of completeness is influenced by the individual rate of metabolic reactions.
If he is tall enough, you can eat a lot of food without gaining weight. With a reduced metabolism, it is difficult to lose weight even on a diet plan with significant portion size restrictions.
To some extent, the speed 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 diet for weight loss.
The salt in food is sufficient for a healthy diet. Excess salt retains fluids 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 gives too much energy. If you don't spend it right away, you'll have to take care of removing the belly.
Of course, the portion size in a balanced menu shouldn't be too big:
- Excess food intake accumulates as fat.
- It is not uncommon to be too busy during the working day to eat well. You need to catch up on dinner at home. As a result, the stomach stretches long before you feel full. Very soon, the body stops distinguishing between satiety and stomach distension, both conditions begin to affect each other.
Stopping overeating helps you follow a wise rule: getting up from the table feeling slightly hungry.
Following one or another scheme of proper nutrition to lose weight and maintain health, you should give up the habit of drinking food.
The liquid neutralizes the secreted gastric juice, which disrupts digestion. On the other hand, the body spends fluids 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 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 of all, fruit and vegetables.
The fiber included in the composition helps to lose weight, as it naturally evacuates harmful substances from the intestine. If, for one reason or another, the body cannot get rid of it, some end up in adipose tissue, increasing its volume. Another part accumulates on the intestinal walls in the form of a disgusting plaque.
Contamination of the gastrointestinal tract, the presence of intestinal parasites removes 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 diets or the chosen diet.
How to eat right to lose weight
The body needs a sufficient amount of proteins, carbohydrates, fats, vitamins and minerals.
The balance between the intake of these substances and nutrition allows you to lose weight, improve your well-being, look healthier and younger.
Proteins
Protein molecules are made up of combinations of amino acids. Their various combinations give the molecules special properties. Proteins are necessary for metabolic reactions, from which the "skeleton" of cells is built, various tissues of the body are created: muscles, skin, nerve fibers. Protein molecules are essential for the 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 required type.
For proper weight loss, it is important to eat a variety of foods to provide the body with the amino acids it needs for tissue building and regeneration.
The norm for a woman is to consume up to 50g of protein per day.
Hard cheeses, chicken, peanuts, lean beef, liver, chicken eggs, cod, peas and 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 rather 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 particularly rich in sugar. Starch is found in wheat, rice and various roots.
Fiber (cellulose) and pectins are indigestible carbohydrates. Their structure is characterized by a special intertwining of fibers that forms voids. Swelling, plant fibers participate in the formation of stool, stimulating the rapid removal of all types of waste from the intestine.
The inside of the intestinal wall is lined with villi, the so-called brush border, which greatly increases the area of the intestine for the absorption and assimilation of nutrients. If the villi are clogged, you need to eat a lot, but take a small part of what is useful. It is not uncommon for stratification in the form of fecal stones, pus, mucus to narrow the intestinal lumen almost twice.
Indigestible carbohydrates absorb and scrape mucus from the villi, purifying the stomach and intestines. As a result of proper 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 shell of cereals, legumes, nuts. Pectins are found in fruit.
Fat
Oddly, fat is essential for losing weight on a nutritious diet. Lipids - fats and fat-like substances - are part of the cells. They affect the permeability of cell membranes, take part in the transmission of nerve impulses, the contraction of muscle fibers. They provide the body with energy reserves, are part of the water-repellent and heat-insulating covers.
In case of deficiency in lipid intake, it is impossible to create new cells.
The following varieties are available:
- Triglyceridesare part of the cell membranes, it is they that store the energy supply inside the fat cells.
- Phospholipidsare part of the nervous tissue, cell membranes, with their help fats, fatty acids and cholesterol are transported.
- Sterolcholesterol is a part of cell membranes, eliminates the effect of temperature on their stability, it is necessary for the production of vitamin D, the production of male and female sex hormones, it is necessaryto the brain and immune system.
Fats are high in calories and therefore not consumed in large quantities. Moreover, the need for them is not very great. Both their deficit and 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, hypertension.
The fats are of animal origin (butter, sour cream, lard) and vegetable (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 ingested 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 the ALA Omega varieties are nuts, linseed, vegetable oils.
- EPA and DHA varieties are essential for intellectual activity, muscle growth. By being converted in the body into prostaglandin prohormones, they simulate to some extent the burning of fat deposits. Contained in fatty fish: tuna, salmon.
Proper 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 should not exceed 30 g per day.
Because 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 reducing and normalizing weight.
In particular, the B vitamins ensure the optimal course of metabolic reactions that release energy from carbohydrates.
In case of a vitamin deficiency, the food is digested worse, the processes of decomposition and fermentation begin in the intestine. If your diet is lacking in vitamins, you need to get a vitamin and mineral complex from a pharmacy.
To reduce body weight, it is useful to include foods containing iodine, zinc, potassium in the diet:
- Iodineaccelerates metabolism, promotes faster burning of fat deposits. Iodine is found in seaweed, feijoa, persimmon.
- Zincmaintains optimal levels of insulin, which is also important for weight loss. 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, prunes, celery.
How to eat right to lose weight
Plant-based foods are essential for a healthy diet. The share of fruit and vegetables can be up to 60%. The share of proteins and fats is sufficient for 20%.
As noted, fat intake is essential for weight loss. If you completely exclude fatty foods from the diet, the absorption of vitamins, which are 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.
Replacing fish with meat is helpful in losing weight faster. Remove visible fat from meat before cooking. It is important to regulate 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 stewed separately from meat. While the soup is cooking, drain the first portion of broth.
In order not to overeat, it is better to satisfy the feeling of hunger with lower-calorie foods, and fatty foods are almost full.
The healthy eating scheme chosen, in order to lose weight, must correspond to the well-known proverb: "Eat breakfast alone, share lunch with a friend, give dinner to the enemy". For rapid weight loss, it is important to give up the habit of eating after 18 hours.
Nutritional menu for healthy weight loss
For effective weight loss, a known technique for weight loss is worth trying.
Its essence is that everything necessary is supplied to the body. But not immediately, but on certain days. Protein food is consumed for two days, carbohydrates for one day. The last day is downloading.
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 excess calories will still be burned during the "unload".
First day: proteins, vegetables
Meals include cabbage, cucumbers, lettuce, zucchini, beans and 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 quantities of hard cheese are allowed.
3rd day: carbohydrates
Fruit allowed. You can cook oatmeal, any cereal. Add the raisins and dried apricots to the porridge. Rice, pasta is good, but all without oil. You can't eat fat on the third day!
Any vegetable, boiled or fresh, can be used. And also honey, jam, jam.
Fourth day: unloading
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 the fast day, limiting yourself to reducing the calorie content. Cottage cheese, stewed vegetables, buckwheat are allowed.