Nowadays, the problem of excess weight is very relevant and for its correction, dietary doctors are developing more and more new diets every day, that there are already a lot. But often, when he returns to the usual regime of power, the lost weight is again gained. What is it connected to?
A slight weight loss in quick diets is associated with stress that the body experiences from the restrictions started. But when the transition to the previous diet, the body weight increases again and several kilograms more than 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, correct daily nutrition well planned for weight loss is the only real way to return a good shape to the body. The essence of the method is that the body should 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 power supply for weight loss: menu
The menu with proper nutrition should contain animal and carbohydrate proteins. With a high degree of obesity, the number of easily digestible carbohydrates should be limited. Preference is given to cereals, group products in Farina (i. e. from various varieties of wheat), bread with bran. There is an opinion that with obesity you have 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 above stress. It is important to simply reduce the number of products used, for example, instead of five pieces of cake per week, eats three, instead of two pieces of fat - one.
According to nutritionists, correct feeding for weight loss consists mainly in those products that contain a lot of fiber. Therefore, for example, the body requires about 3 portions of vegetables and fruit per day, as well as low -fat meat and 2 portions of fish. A very important component of correct 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, adequate nutrition for weight loss involves a fairly rigorous regime. The correct stereotype of nutrition involves at least 4 and no more than 6 meals per day. You have to eat in small portions, so a person will not have a feeling of hunger and a feeling of crowded stomach. The latter, the last dinner should also be carried out 2-3 hours before bedtime, because the digestive system is less active in the night. A complete breakfast should also be used to it. When choosing a cooking method, the preparation of extinction, cooking or engine must be considered.
Correct feeding for weight loss: results
To lose weight, consuming energy must be lower than the expense. The average woman who works in the office needs 2000 kcal a day, a man - 2500 kcal. Therefore, to lose weight, the number of chiocalories consumed should be less than 20-25%less, so weight loss is guaranteed. Of course, so you will have to conduct a constant calculation not to bear the allowed calorie line. This, especially at the beginning, can cause great difficulties, because the people who have tried this method are advised to resort to the famous "punches" method. So all the food consumed during the day should be 15 punches of losing weight. Of these, 6 portions should be vegetables, 3 portions - fruit, 2 portions - cereals and 4 portions - protein.
Proper nutrition for weight loss is not a quick diet at all, whose authors promise lightning loss lightning in a few weeks. Such a diet 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.