Nowadays, the problem of overweight is very urgent and for its adjustments, dietician doctors are developing more and more new diets daily, which is already many. Often, when returning to energy, the lost weight still gains. What is it related to?
Light weight loss in rapid diets is associated with stress that the body experiences from the restrictions that have begun. But when you go to the previous diet, body weight is still increasing and more than a few kilograms than a diet. This is due to the fact that the body wants to be more prepared to get closer to the following stress, or rapid diet. Therefore, a well -planned, daily proper meal for weight loss is the only real way to return to a good body shape. The essence of the method is that the body should get less energy than it can be consumed per day, and the weight will be reduced slower, but the effect will be fixed for many years.
Proper nutrition for weight loss: menu
The menu with proper nutrition should contain animal proteins and carbohydrates. With a high degree of obesity, the amount of digestive carbohydrates is easily limited. Preference is given to cereals, group A flour products (ie from heavy wheat varieties), bread bran. There is an opinion that you should abandon sweet and salty, fried and smoked with obesity. Although there is no great benefit from these products, it is not worth abandoning them in one day, as this can lead to the above stress. It is important to simply reduce the number of products used, for example, instead of five slices per week, eat three, instead of two parts of fat - one.
According to dieticians, proper weight loss nutrition mainly consists of products that contain many fibers. For example, the body needs about 3 parts of vegetables and fruits a day, as well as low meat and 2 parts of fish. Proper nutrition is a very important component of water. A glass of water reduces the appetite before eating. For the prevention of sore throat, it is important that the water is not cold but at room temperature.
In addition, proper nutrition for weight loss involves a fairly strict regimen. The correct stereotype of nutrition includes at least 4 and no more than 6 meals a day. You have to eat in small portions, then the person will not have hunger and the crowded stomach. The latter, even the latest dinner, should be done 2-3 hours before bedtime, as the digestive system is less active during the night. Full breakfast should also be a habit. When choosing a kitchen method, the preference should be given to extinguishing, baking or engine preparation.
Proper nutrition for weight loss: Results
To lose weight, energy consumption should be less than spending. The average woman who works in the office needs 2000 kcal day, a man - 2500 kcal. Therefore, in order to lose weight, the number of kilocalores consumed should be less than 20-25%less, then weight loss is guaranteed. Naturally, for this you will have to carry out a constant calculation so as not to withstand the permissible calorie line. This, in particular, can lead to great difficulties, as people who have tried this method of themselves advise them to apply to the famous "fists" method. So all foods consumed during the day should be 15 fists of weight loss. Of these, 6 services should be vegetables, 3 parts - fruits, 2 parts - cereals and 4 parts - protein.
Proper weight loss is not at all a quick diet, the authors of which promise to lose light weight for several weeks. Such an energy system contributes to the gradual loss of weight, but with a constant effect and for a long time. Proper nutrition is the first step towards a healthy lifestyle and the prevention of many diseases associated with excess weight.