Today, the problem of excess weight is very relevant, and for correction, dietitian doctors are developing more and more new diets, which is already much. But often, when returning to the usual power regime, the lost weight is gained again. What is connected with?
Light weight loss in fast diets is associated with the stress that the body experiences of 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 address the possible next stress, that is, a quick diet. Therefore, proper daily and well planned nutrition for weight loss is the only true way to return a good form to the body. The essence of the method is that the body must receive less energy than it can be consumed in one day, while the weight will decrease more slowly, but the effect will be set for many years.
Adequate nutrition for weight loss: menu
The adequate nutrition menu must contain animal proteins and carbohydrates. With a high degree of obesity, the number of easily digestible carbohydrates must be limited. Preference is given to cereals, group A flour products (that is, the hard varieties of wheat), bread with bran. There is an opinion that you must leave the sweet and salty, fried and smoked with obesity. Although there is no great benefit of 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 amount 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 those products that contain a lot of fiber. So, for example, the body requires approximately 3 portions of vegetables and fruits per day, as well as low meat and 2 fish portions. A very important component of adequate nutrition is water. A glass of water before meals reduces appetite. For throat pain prevention, it is important that the water is not cold, but at room temperature.
In addition, adequate nutrition for weight loss implies a fairly strict regime. The correct stereotype nutrition implies at least 4 and no more than 6 meals per day. You need to eat in small portions, so a person will not have a feeling of hunger and a sensation of stomach full of people. The latter, even the last dinner must be carried out 2-3 hours before bedtime, because the digestive system is less active in the night period. A full breakfast must also be in the habit. When choosing a cooking method, preference should be given to extinction, oven or motor preparation.
Adequate nutrition for weight loss: results
To lose weight, energy consumption must be less than spending. The average woman working in the office needs 2000 kcal per day, a man - 2500 kcal. Therefore, to lose weight, the number of kilocalories consumed must be less than 20-25%less, then weight loss is guaranteed. Naturally, for this you will have to make a constant calculation so as not to support the allowed calorie line. This, especially at the beginning, can cause great difficulties, because people who have tried this method in themselves advise resorting to the famous "fists" method. Then, all the food consumed during the day must be 15 fists of the loser weight. Of these, 6 portions must be vegetables, 3 portions (fruits, 2 portions, cereals and 4 portions - protein.
The adequate nutrition for weight loss is not a fast diet, whose authors promise a lightweight weight loss in a few weeks. Such 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 excess weight.