Nowadays, the problem of excess weight is very relevant, and for its correction, dietitian doctors are developing more and more new diets daily, which already there are already a lot. But often, when returning to the usual power regime, the lost weight is again gained. What is it connected with?
Light weight loss in quick diets is associated with stress that the body experiences from the restrictions that have begun. But when the transition to the previous diet, the body weight increases again, and several kilograms more than to the diet. This is due to the fact that the body wants to be more prepared to approach the possible next stress, that is, a quick diet. Therefore, well -planned, daily proper nutrition for weight loss is the only true way to return the body a good shape. The essence of the method is that the body should receive less energy than can be consumed in a day, while the weight will decrease more slowly, 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 number of easily digestible carbohydrates should be limited. Preference is given to cereals, products from group A flour (that is, from hard varieties of wheat), bread with bran. There is an opinion that with obesity you need to abandon sweet and salty, fried and smoked. Although there is no great benefit from these products, it is not worth abandoning them in one day, because this can lead to the aforementioned stress. 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, proper nutrition for weight loss mainly consists of those products that contain a lot of fiber. So, for example, the body requires about 3 portions of vegetables and fruits per 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, proper nutrition for weight loss involves a fairly strict regime. The correct stereotype of nutrition involves at least 4 and no more than 6 meals per day. You need to eat in small portions, then a person will not have a feeling of hunger and a feeling of a crowded stomach. The latter, even the latest dinner should be carried out 2-3 hours before bedtime, because the digestive system is less active in the night period. A full breakfast should also be in the habit. When choosing a method of cooking, preference should be given to extinguish, baking or engine preparation.
Proper nutrition for weight loss: Results
To lose weight, consume energy needs to be less than spending. The average woman who works in the office needs 2000 kcal per day, a man - 2500 kcal. Therefore, in order to lose weight, the number of kilocalories consumed should be less than 20-25%less, then weight loss is guaranteed. Naturally, for this you will have to conduct a constant calculation in order not to endure the permissible calorie line. This, especially at first, can cause great difficulties, because people who have tried this method on themselves advise resorting to the famous "fists" method. So, all the food consumed during the day should be 15 fists of the losing weight. Of these, 6 servings should be vegetables, 3 portions - fruits, 2 portions - cereals and 4 portions - protein.
Proper nutrition for weight loss is not at all a quick diet, the authors of which promise lightning -fast weight loss in a few weeks. Such a power 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 excess weight.