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, proper nutrition, rational and healthy, is important for losing weight. Some popular diets, in order to remove the belly 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 a rejection of one or another type of food, but its balanced use, excluding the formation of obesity.
Healthy Eating Principles for Weight Loss
A common truth states that in the nutritional system, to reduce body weight, it is necessary to imbalance the balance in terms of energy expenditures, and not food intake. After all, if there is less than spending energy, 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 people have learned from their own experience: fasting for weight loss or a significant reduction in portions do not always bring ultimate success.
As soon as the body receives a signal that there are fewer nutrients, it starts saving. Metabolism slows down, strength disappears, lethargy sets in. The weight is practically not reduced.
Often, after completing a diet, the body's fat reserves increase even more so that next time you will be better prepared for hunger.
Another common cause of body fat is nervous tension, stress.
In the course of negative experiences in the body, the hormone cortisol is produced, which helps to conserve energy resources and thereby prevents the elimination of excess adipose tissue.
The formation of completeness is influenced by the individual rate of metabolic reactions.
If it is high enough, you can eat quite a lot of food and still not gain excess weight. With reduced metabolism, even following a dietary plan with significant portion size restrictions is difficult to lose weight.
To a certain 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 home menu when following the chosen diet for weight loss.
Salt in foods is enough for a healthy diet. Excessive salt retains fluid and causes swelling. The habit of adding salt deceives the body, making the taste of some products made using modern technologies and therefore not always beneficial to health.
Sugar gives too much energy. If you do not spend it immediately, you will have to take care of removing the belly.
Of course, serving size in a balanced menu should be non-overeating:
- Excess food intake accumulates as fat.
- It is not uncommon for being too busy during the working day to eat well. You have to make up for dinner at home. As a result, the stomach stretches a lot before you feel full. Very soon, the body ceases to distinguish between satiety and distension of the stomach, both conditions begin to mutually condition each other.
To stop overeating helps to follow a wise rule: get up from the table feeling mildly hungry.
Following one or another scheme of proper nutrition for weight loss and maintaining 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 expends 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 off, but 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, vegetables and fruits.
The fiber included in the composition helps to lose weight, as it naturally evacuates harmful substances from the intestines. If, for one reason or another, the body cannot get rid of them, some of them end up in the 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 take away a lot of energy from the body, load the immune system, kidneys, and liver. To normalize body weight, it is necessary to periodically get rid of parasites, not relying on diets or the chosen diet.
How to eat right to lose weight
The body needs sufficient amounts of proteins, carbohydrates, fats, vitamins and minerals.
The balance of the intake of these substances with nutrition allows you to lose weight, improve your well-being, look healthier and younger.
Protein
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 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 in order to provide the body with the necessary amino acids for building and regenerating tissues.
A woman's norm is to consume up to 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. They are part of the cells of the body. 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 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 a special interlacing of fibers that forms voids. Swelling, plant fibers participate in the formation of feces, stimulating the speedy removal of all kinds of waste from the intestines.
The inside of the intestinal wall is lined with 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 part of what is useful. It is not uncommon when layering in the form of fecal stones, pus, mucus narrows the intestinal lumen almost twice.
Indigestible carbohydrates absorb and scrape mucus from the villi, cleansing the stomach and intestines. As a result of 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, one of the causes of excess weight.
A lot of fiber in the shell of grains, legumes, nuts. Pectins are found in fruits.
Fats
Oddly enough, fat is essential in a nutritious diet to lose weight. Lipids - fats and fat-like substances - are part of cells. They affect the permeability of cell membranes, take part in the transmission of nerve impulses, contraction of muscle fibers. Provide the body with energy reserves, are part of the water-repellent, heat-insulating covers.
In case of a deficit in lipid intake, it is impossible to create new cells.
There are the following varieties:
- Triglyceridesare part of cell membranes, it is they who 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, is necessary for the production of vitamin D, the production of male and female sex hormones, is needed by the brain and the 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.
Fats are of animal origin (butter, sour cream, lard) and vegetable origin (nuts, various seeds).
Also distinguish between saturated and polyunsaturated fats Omega.
Omega unsaturated fatty acids are not produced in the body and therefore must be supplied 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 species is walnuts, flaxseeds, vegetable oils.
- The EPA and DHA varieties are essential for intellectual activity, muscle growth. Being converted in the body into prohormones prostaglandins, they simulate the burning of fat deposits to a certain extent. 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 confectionery.
The main condition is that the amount of fat in a healthy, balanced diet should not exceed 30 g per day.
Why 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 needed for weight loss and normalization.
In particular, vitamins of group B ensure the optimal course of metabolic reactions that release energy from carbohydrates.
In case of vitamin deficiency, food is digested worse, the processes of decay and fermentation begin in the intestines. If your diet lacks vitamins, you must take 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 fatty deposits. Iodine is found in kelp, feijoa, persimmon.
- 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, celery.
How to eat right for weight loss
Plant-based foods are essential for a healthy diet. The share of vegetables and fruits can be up to 60%. The share of protein and fat is quite enough for 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 the normalization of the rate of metabolic reactions, slows down. With a reduced metabolism, fat deposits are more likely to form from the incoming food.
Substituting fish for meat is beneficial for faster weight loss. Trim any visible fat from the meat before cooking. It is important to adjust the preparation of familiar dishes, giving preference to methods that maximally reduce the fat content of the finished dish.
For example, to prevent vegetables from absorbing fat, they should be stewed separately from meat. When cooking the soup, drain the first portion of the broth.
In order not to overeat, it is better to satisfy the feeling of hunger with food of the lowest calorie content, and fatty foods are almost full.
The chosen scheme of healthy eating, in order to be guaranteed to lose weight, must correspond to the well-known proverb: "Eat breakfast yourself, share lunch with a friend, give dinner to the enemy. "For a speedy weight loss, it is important to give up the habit of eating after 18 hours.
Healthy Weight Loss Nutrition Menu
For effective weight loss it is worth trying a known weight loss technique.
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 a day. The last day is unloading.
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 2000 kcal, since the extra calories will still be burned out during "unloading".
First day: protein, vegetables
Meals include cabbage, cucumbers, lettuce, zucchini, beans, bell peppers.
Boiled chicken, eggs, squid are allowed.
Second day: protein, meat
The weight loss menu remains the same, but replace chicken with fish or steamed meat, pork or lamb.
Small quantities of hard cheese are allowed.
Day 3: Carbs
Fruit allowed. You can cook oatmeal, any cereal. Add raisins and dried apricots to the porridge. Rice, pasta are good, but all without oil. You cannot eat fat on the third day!
Any vegetables, boiled or fresh, can be used. And also honey, jam, marmalade.
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 the work is connected with physical activity, it is worth giving up the fasting day, limiting itself to reducing the calorie content. Cottage cheese, stewed vegetables, buckwheat are allowed.