Currently, the problem of overweight is very relevant and, for their correction, nutritionists are increasingly developing new daily diets, which already exist much. But often, upon returning to the usual energy regime, the lost weight is again gained. What is connected with?
Lightweight weight loss in fast diets is associated with the stress that the body experiences from the restrictions that have begun. But when the transition to the previous diet, body weight increases again and several pounds more than for the diet. This is due to the fact that the body wants to be better prepared to get closer to the possible stress, ie a quick diet. Therefore, proper and well -planned daily nutrition for weight loss is the only true way to return the body a good form. The essence of the method is that the body should receive less energy than it can be consumed in one day, while weight will slow down, but the effect will be corrected for many years.
Adequate nutrition for weight loss: menu
The adequate nutrition menu should contain animal proteins and carbohydrates. With a high degree of obesity, the number of easily digestible carbohydrates should be limited. Preference is given to cereals, group A products (that is, of hard varieties of wheat), bread with bran. There is an opinion that, obese, you need to abandon sweet and salty, fried and smoked. Although there is no great benefit of these products, it is not worth abandoning them in one day, because it can lead to the stress mentioned above. It is important to simply reduce the number of products used, for example, instead of five pieces of cake per week, eat three instead of two pieces of fat - one.
According to nutritionists, adequate nutrition for weight loss consists mainly of products that contain a lot of fiber. Thus, for example, the body requires about 3 portions of vegetables and fruits a day, as well as low fat meat and 2 portions of fish. A very important component of proper nutrition is water. A glass of water before meals reduces appetite. For the prevention of sore throat, it is important that the water is not cold but at room temperature.
In addition, adequate nutrition for weight loss involves a very strict regime. The correct nutrition stereotype involves at least 4 and no more than 6 meals a day. You need to eat in small portions, so a person will not have a hunger sense and a crowded stomach feeling. The last one, even the last dinner should be held 2 to 3 hours before bed, because the digestive system is less active during the night. A full breakfast should also have the habit. When choosing a cooking method, preference should be given to extinguish, bake or prepare the engine.
Adequate nutrition for weight loss: results
To lose weight, consuming energy needs to be smaller than spending. The ordinary woman who works in the office needs 2000 kcal a day, a man - 2500 kcal. Therefore, to lose weight, the number of kilocalories consumed should be less than 20-25%less, weight loss is guaranteed. Of course, for this, you will have to make a constant calculation to not support the allowed caloric line. This, especially at first, can cause great difficulties because people who have tried this method for themselves advise to resort to the famous "fists" method. Therefore, all foods consumed during the day should be 15 fists of the losing weight. Of these, 6 portions should be vegetables, 3 portions - fruits, 2 portions - cereals and 4 portions - protein.
Proper nutrition for weight loss is not a quick diet whose authors promise ray ray in a rapid weight within a few weeks. This energy system contributes to a gradual weight loss, 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 overweight.