Nowadays, the problem of excess weight is very relevant, and its amendment dietitologists are developing more and more new diets every day. Often, however, when you return to normal power regime, you gain lost weight again. What is it related to?
Mild weight loss with fast diet is associated with stress that the body experiences due to restrictions. But when the transition to the previous diet, the body weight increases again and a few kilograms more than the diet. This is because the body wants to be more prepared to get closer to the possible stress of another, that is, a fast diet. Therefore, a well -planned, daily nutrition to lose weight is the only real way to return your body in good shape. The essence of the method is that the body should consume less energy than can be consumed per day and weight loss will be reduced, but the effect will be recorded for many years.
Proper nutrition for weight loss: menu
An animal protein and carbohydrate should be a proper diet. With a high degree of obesity, the number of easily digestible carbohydrates should be limited. Preference is given to cereals, Group A flour (that is, from hard varieties of wheat), bread with bran products. There is a opinion that obese must be abandoned by sweet and salty, fried and smoked. Although these products are not of great benefit, it is not worth giving up in one day as it can cause the said stress. It is important to simply reduce the number of products used, for example, instead of five pieces of cakes per week, instead of two pieces of fat - one.
According to nutritionists, the proper nutrition for weight loss is mainly consisting of high fiber products. So, for example, the body needs about 3 servings of vegetables and fruits a day, as well as low fat meat and 2 servings of fish. Water is a very important component of proper nutrition. A glass of water before meals reduces appetite. It is important that the water is not cold and at room temperature to prevent sore throat.
In addition, proper nutrition for weight loss involves quite strict mode. The correct nutrition stereotype includes at least 4 and not more than 6 meals per day. You need to eat small portions, then the person will have no hunger and a congested feeling of stomach. The latter, even the latest dinner, should be done 2-3 hours before sleep, as the digestive system is less active at night. There should also be habits. When choosing a cooking method, preference should be given to extinguishing, baking or engine preparation.
Proper nutrition for weight loss: results
In order to lose weight, energy consumption must be less than costs. Women working in the average office require 2000 kcal per day and a man 2500 kcal. Therefore, in order to lose weight, the number of kilocalories consumed should be less than 20-25%less, then the weight loss is guaranteed. Naturally, you will have to make a constant calculation so that you do not eliminate the permissible calorie line. This, especially at first, can cause great difficulties, as people who have tried this method themselves advise you to take advantage of the famous "fist" method. Thus, all the food consumed during the day should contain 15 weight loss fists. Of these, 6 servings should be vegetables, 3 servings - fruits, 2 servings - grain and 4 servings - protein.
Proper nutrition for weight loss is not a fast diet at all, the authors of which promise lightning weight loss in a few weeks. Such a power system contributes to a gradual weight loss, but long and long periods of time. Proper nutrition is the first step towards a healthy lifestyle and prevention of many diseases associated with excess weight.