Nowadays, the problem of excess weight is very relevant, and for his correction, nutritionists develop more and more new diets every day that already gives a lot. When returning to the usual electricity regime, the lost weight is often increased again. What is it connected?
Slight weight loss in fast diets is associated with stress, which the body experiences from the restrictions that have been started. But if the transition to the previous diet increases again and several kilograms more than to eat. This is due to the fact that the body wants to be prepared to approach the possible next stress, i. e. a quick diet. Well -planned, daily proper diet for weight loss is the only real way to give the body a good shape. The essentials of the method is that the body should maintain less energy than can be consumed in one day, while the weight decreases more slowly, but the effect is determined for many years.
Proper nutrition for weight loss: menu
The menu with the right diet should contain animal proteins and carbohydrates. With a high degree of obesity, the number of easily digestible carbohydrates should be limited. Preferences for muesli, products from group A flour (i. e. hard wheat varieties), bread with bran. There is an opinion that you have to be sweet and salty, fried and smoked with obesity. Although these products have no great advantage, it is not worth giving them up in one day, as this can lead to the stress mentioned above. It is important to simply reduce the number of products used, for example instead of five cake pieces per week three instead of two fat.
According to nutritionists, the right nutrition for weight loss mainly consists of products that contain a lot of fiber. For example, the body needs 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 the right nutrition is water. A glass of water before meals reduces the appetite. For the prevention of sore throat, it is important that the water is not cold, but at room temperature.
In addition, the appropriate nutrition for weight loss includes a rather strict regime. The right stereotype of the diet includes at least 4 and no more than 6 meals a day. You have to eat in small portions, then a person has no feeling of hunger and a feeling of overcrowded stomach. The latter, even the latest dinner should be carried out 2-3 hours before going to bed because the digestive system is less active at night. A full breakfast should also be due to the habit. When choosing a cooking method, the deletion, baking or preparation for engine should be preferred.
Proper nutrition for weight loss: results
In order to lose weight, energy has to be less than expenses. The average woman who works in the office needs 2000 kcal a day, a man - 2500 kcal. In order to lose weight, the number of kilocalories consumed should be less than 20 to 25%less, then weight loss is guaranteed. Of course, you have to carry out a constant calculation in order not to endure the permissible calorie line. This, especially at first, can lead to great difficulties, since people who have tried this method advise to use the famous "fists" method. All foods that are consumed during the day should be 15 fists of losing weight. Of these, 6 portions of vegetables, 3 servings - fruits, 2 portions - grain and 4 portions - should be protein.
The right nutrition for weight loss is not a quick diet at all, the authors of which promise lightning -fast weight loss in a few weeks. Such a performance system contributes to a gradual weight loss, but with a constant effect and a long time. Proper nutrition is the first step towards a healthy lifestyle and the prevention of many diseases associated with excessive weight.