Proper nutrition to lose weight

principles of proper nutrition for weight loss

Before looking for a way to get rid of excess weight, it is worth understanding why excess weight begins to appear.

First of all, a rational and healthy diet is important to lose weight. Some popular diets suggest eliminating carbohydrates and other fats from the diet in order to remove the culture or gain a slim figure.

In fact, the main condition for an individually selected diet is not the rejection of a particular type of food, but the balanced use, except for the occurrence of obesity.

Healthy Nutrition Basics for Weight Loss

A common truth is that in order to lose weight in the nutrition system, it is necessary to balance energy expenditure, not food intake. After all, if there is less than energy expenditure, sooner or later it will be possible to lose weight.

In fact, losing weight depends on many factors: the composition, quality and quantity of the diet, diet, and 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 bring extreme success.

The body begins to save after receiving a signal that there is less food. Metabolism slows down, strength disappears, lethargy begins. Weight is practically not reduced.

Often, after the end of the diet, the body's fat reserves increase, so you will be better prepared for starvation next time.

Another common cause of body fat is nervous tension and stress.

During negative experiences, the body produces the hormone cortisol, which helps save energy sources and thus prevents the excretion 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 enough without gaining weight. With a reduced metabolism, it is difficult to lose weight even by following a diet plan with significant restrictions.

To some extent, the rate of metabolic reactions can be increased by balancing the diet with sufficient amounts of vitamins and trace elements.

Salt and sugar should be removed from the home menu when following a diet chosen for weight loss.

There is enough salt in food to eat healthy. Excess salt retains fluid and causes swelling. The habit of adding salt deceives the body, prepares the taste of some products using modern technology, and therefore is not always healthy.

Sugar gives a lot of energy. If you do not spend immediately, you need to deal with the removal of the abdomen.

Of course, the size of the service should not be overeat in a balanced menu:

  • Excess food intake accumulates like fat.
  • It's not uncommon to be too busy on a work day to eat well. You have to pay for lunch at home. As a result, the stomach stretches a lot before feeling full. Soon, the body stops distinguishing between satiety and stomach contractions, and both conditions begin to reciprocate.

Stopping overeating helps you follow a wise rule: get up from the table with a slight feeling of hunger.

To maintain weight loss and health, you should give up the habit of eating and drinking after one or another appropriate diet.

The liquid neutralizes the secreted gastric juice, which disrupts digestion. On the other hand, the body expends fluid 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 will soon be reproduced. Tea or coffee should be drunk an hour and a half after a meal.

Healthy eating is not possible without the inclusion of organic products in the diet. First of all, vegetables and fruits.

The fiber in it helps to lose weight because it removes harmful substances from the intestines naturally. If for one reason or another the body cannot get rid of them, some of them increase in volume and remain in the adipose tissue. The other part accumulates in the intestinal wall in the form of a disgusting plaque.

Contamination of the gastrointestinal tract, the presence of intestinal parasites takes a lot of energy from the body, overloads the immune system, kidneys and liver. To normalize body weight, it is necessary to get rid of parasites from time to time without relying on diets and selected diets.

How to eat properly to lose weight

Basics of proper nutrition for weight loss

The body needs enough protein, carbohydrates, fats, vitamins and minerals.

Taking these substances in balance with nutrition allows you to lose weight, improve your well-being, look healthier and younger.

Protein

Protein molecules are made up of a combination of amino acids. Their various combinations give special properties to molecules. Proteins are needed for metabolic reactions in which the "skeleton" of cells is built, and various tissues of the body - muscles, skin, nerve fibers - are formed. Protein molecules are important for regeneration processes.

During digestion, protein foods are broken down into amino acids. After entering the tissues, they accumulate in the molecules of the required type.

To lose weight properly, it is important to eat a variety of foods to provide the body with the amino acids it needs to build and regenerate 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. It is part of the cells of the body. Carbohydrates are produced by plants through photosynthesis.

Digestible carbohydrates include starch and sugar. Starch is absorbed very slowly, and sugar is rapidly broken down into glucose and fructose.

Glucose covers about half of the body's energy needs. It is used to protect a protective barrier against the ingress of toxins into the liver.

Honey, raisins, 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 fiber range that forms voids. Swelling, plant fibers are involved in the formation of feces and stimulate the rapid removal of all kinds of waste from the intestine.

The inside of the intestinal wall is covered with a villi called a brush border, which significantly increases the area of ​​the intestine for the absorption and absorption of nutrients. If the will is clogged, you should eat a lot, but get a small portion of what is useful. It is not uncommon for a layer of fecal stones, pus, and mucus to almost double the intestinal lumen.

Undigested carbohydrates are cleared from the stomach and intestines, absorbing and breaking down the villi. As a result of a balanced diet, the body effectively gets rid of the mass of harmful substances, weight loss is faster.

Fiber and pectins also normalize metabolic processes, which is one of the reasons for excess weight.

A lot of fiber in grains, legumes, nuts. Pectins are found in fruits.

Oils

Surprisingly, fat is important for weight loss in a nutritious diet. Lipids - fats and fat-like substances are part of the cells. Affects the permeability of cell membranes, participates in the transmission of nerve impulses, contraction of muscle fibers. Provide the body with energy reserves, which are part of the water-repellent, heat-insulating coatings.

In the case of a deficiency in lipid uptake, it is impossible to create new cells.

There are the following types:

  • Triglyceridesare part of cell membranes, which store energy inside fat cells.
  • Phospholipidsare part of nerve tissue, through which cell membranes transport fats, fatty acids and cholesterol.
  • SterolCholesterol is part of cell membranes, eliminates the effect on temperature stability, is necessary for the production of vitamin D, the production of male and female sex hormones, is necessary for the brain and immune system.

Fats are high in calories and therefore not consumed in large quantities. Moreover, the need for them is not great. Both deficits and surpluses are harmful.

The predominance of foods rich in saturated fat increases body weight, "bad" cholesterol levels. Sediments in the walls of blood vessels cause atherosclerosis, heart disease and hypertension.

Fats are of animal origin (butter, sour cream, butter) and vegetable origin (nuts, various seeds).

Also separate saturated and polyunsaturated fats from omega.

Omega unsaturated fatty acids are not formed in the body and should therefore be taken with food. They have the ability to normalize metabolic processes, including cholesterol, reduce sedimentation, increase the elasticity and strength of blood vessels.

  • Sources of ALA Omega species are walnuts, flax seeds, vegetable oils.
  • EPA and DHA are important for intellectual activity and muscle growth. Because prohormones in the body are converted to prostaglandins, they to some extent simulate the burning of fat deposits. Contains oily fish: tuna, salmon.

Proper nutrition during weight loss limits the use of fatty foods: lard, fatty meats, fats 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 grams per day.

Why vitamins and minerals help to lose weight

Vitamins increase the body's resistance to disease, stimulate metabolic processes, strengthen the immune system. Vitamins A, B, C are especially needed for weight loss and normalization.

In particular, B vitamins ensure the optimal course of metabolic reactions that release energy from carbohydrates.

In case of vitamin deficiency, food is poorly digested, putrefaction and fermentation processes begin in the intestines. If you do not have vitamins in your diet, you should buy 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, helps burn fat deposits faster. Iodine is contained in algae, feijoa, dates.
  • Zincmaintains optimal insulin levels, which is 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. Dried apricots, dried apricots, part of celery.

How to eat right for weight loss

How to eat properly to lose weight

Plant foods are important for healthy eating. The share of vegetables and fruits can be up to 60%. The share of protein and fat is enough for 20%.

As mentioned, fat intake is important for weight loss. If you completely eliminate fatty foods from your diet, the absorption of vitamins involved in the normalization of metabolic reactions slows down. With reduced metabolism, fat deposits are more likely to form from incoming foods.

Replacing fish with meat is useful for losing weight faster. Cut off any visible fat from the meat before eating. It is important to regulate the preparation of familiar dishes, preferring methods that minimize the fat content of the finished dish.

For example, vegetables should be cooked separately from meat to prevent them from absorbing fat. Drain the first part of the broth while cooking the soup.

To avoid overeating, it is better to provide the feeling of hunger with the lowest calorie food, and fatty foods are almost full.

The healthy eating scheme chosen to ensure you lose weight should be in line with a popular proverb: "Eat breakfast yourself, share lunch with a friend, give lunch to the enemy. " For a quick weight loss, it is important to give up the habit of eating after 18 hours.

Healthy Weight Loss Nutrition Menu

It is worth trying a known weight loss technique for effective weight loss.

Its essence is that the body is given everything it needs. But not immediately, on certain days. Protein food is consumed for two days, carbohydrates for one day. The last day is emptied.

The fat is burned for two days. During this period, the daily diet should be limited to 1200 kcal. On a "carbohydrate" day, up to 2, 000 kcal can be brought in, as the extra discharge will still be burned during the "discharge".

First day: protein, vegetables

Dishes include cabbage, cucumber, lettuce, pumpkin, 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 amounts of hard cheese are allowed.

Day 3: Carbohydrates

Fruit is allowed. Oatmeal, you can cook any cereal. Add raisins and dried apricots to the porridge. Rice and pasta are good, but they are all fat-free. You can't eat fat on the third day!

Any boiled or fresh vegetable can be used. Both honey, jam, marmalade.

Fourth day: discharge

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 related to physical activity, it is worth giving up the day of fasting by limiting the calorie content. Curd, stewed vegetables, buckwheat are allowed.

17.09.2020