Nowadays, the problem of excessive weight is very relevant, and to improve dietitian doctors are developing more and more new diets a day, which are very much. But often when they return to the usual power system, they will once again gain weight. What is it related to?
Fast weight loss in a quick diet is related to stress, which the body experiences based on the restrictions started. But when the transition to the previous diet, body weight grows again and more kilograms more than diet. The reason for this is that the body wants to prepare to approach the possible next stress, that is, a quick diet. Therefore, well -designed, daily proper nutrition for weight loss is the only real way to return the body in good shape. The essence of the method is that the body needs less energy than a day, while the weight decreases more slowly, but the effect is fixed for many years.
Proper nutrition for weight loss: menu
The proper nutrition menu must contain animal proteins and carbohydrates. In the case of high obesity, the number of easy -to -digest carbohydrates must be limited. They prefer cereals, products from flour (ie from hard wheat varieties), bread bran. There is an opinion that obesity should leave sweet and salty, fried and smoked. Although these products do not have a big advantage, one day is not worth leaving them, as this can lead to the aforementioned stress. It is important to simply reduce the number of products used, for example, instead of five cakes a week, instead of three - one piece - one piece.
According to nutritionists, the adequate nutrition for weight loss consists mainly of products that contain a lot of fiber. So, for example, the body is approx. It requires 3 doses of vegetables and fruits, as well as low fatty meat and 2 servings. Water is a very important component of proper nutrition. A glass of water reduces appetite before meals. To prevent sore throat, it is important that the water is not cold but at room temperature.
In addition, proper weight loss nutrition involves a rather strict system. The correct stereotype of nutrition involves at least 4 and up to 6 meals. Small portions should be eaten, then people will not have a feeling of hunger and crowded stomach. The latter, even the latest dinner, should be made 2-3 hours before bedtime, as the digestive system is less active during the night period. Total breakfast should also be a habit. When choosing the cooking method, the vaccination, baking or engine preparation should be preferred.
Proper nutrition for weight loss: Results
For weight loss, you need to consume energy less than expenses. The average woman in the office needs 2000 kcal a day, a man - 2500 kcal. Therefore, for weight loss, the number of kilocalories consumed should be less than 20-25%, then weight loss is guaranteed. Of course, you need to make a permanent calculation in order not to wear the allowable calorie cavity. This, especially for the first time, can cause great difficulties because people who have tried this method recommend that they turn to the famous "boxing" method. So all the food consumed during the day must be with 15 fists. Of these, 6 servings should be vegetables, 3 servings - fruits, 2 parts - cereals and 4 parts - protein.
Proper nutrition for weight loss is not a quick diet at all, with authors promising lightning -fast weight loss within a few weeks. Such an energy system contributes to gradual weight loss but has a constant effect and for a long time. Proper nutrition is the first step towards a healthy lifestyle and preventing many diseases associated with excessive weight.