Nowadays, the problem of excess weight is very relevant, and for its correction, nutritionists daily develop more and more diets, of which there are already a lot of them. But often, when you return to normal diet, the lost weight is re-gained. What is the reason for this?
Easy weight loss with fast diets is associated with stress that the body experiences from the onset of restrictions. But when the transition to the previous diet occurs, the body weight increases again, and by several kilograms more than before the diet. This is due to the fact that the body wants to be more prepared to approach the next possible stress, that is, to a quick diet. Therefore, a well-planned, daily proper diet for weight loss is the only sure way to restore the body to good shape. The essence of the method is that the body should receive less energy than it can spend in a day, while the weight will decrease more slowly, but the effect will be fixed for many years.
Proper nutrition for weight loss: menu
The menu with proper nutrition should contain animal proteins and carbohydrates. With a high degree of obesity, the amount of easily digestible carbohydrates should be limited. Preference is given to cereals, products from flour of group A (that is, from durum wheat), bread with bran. There is an opinion that with obesity you need to abandon the sweet and salty, fried and smoked. Although there is no great benefit from these products, you should not refuse them in one day, because this can lead to the aforementioned stress. It is important to simply reduce the amount of food consumed, for example, instead of five pieces of cake per week, eat three, instead of two pieces of fat, one.
According to nutritionists, proper nutrition for weight loss mainly consists of those foods that contain a lot of fiber. So, for example, the body needs about 3 servings of vegetables and fruits per day, as well as lean meat and 2 servings of fish. A very important component of proper nutrition is water. A glass of water before eating reduces appetite. To prevent sore throat, it is important that the water is not cold, but at room temperature.
In addition, proper nutrition for weight loss requires a fairly strict regimen. The correct stereotype of nutrition implies at least 4 and no more than 6 meals per day. You need to eat in small portions, then a person will not have a feeling of hunger and a feeling of an overfilled stomach. The last, even the latest dinner should be held 2-3 hours before bedtime, because the digestive system is less active during the night. A full breakfast should also become a habit. When choosing a cooking method, preference should be given to stewing, baking or steaming.
Proper nutrition for weight loss: reviews
To lose weight, you need less energy than you spend. The average woman who works in the office needs 2000 kcal per day to maintain weight, and a man 2500 kcal. Therefore, in order to lose weight, the amount of kilocalories consumed should be somewhere around 20-25%, then weight loss is guaranteed. Naturally, for this you will have to keep a constant calculation, so as not to violate the permissible caloric line. This, especially at first, can cause great difficulties, because many who have tried this method on themselves, are advised to resort to the famous method of “fists”. So, all the food consumed per day should be equal to 15 fists losing weight. Of these, 6 servings should be vegetables, 3 servings - fruits, 2 servings - cereals and 4 servings - protein.
Proper nutrition for weight loss is not at all a fast diet, the authors of which promise lightning-fast weight loss in a few weeks. Such a nutrition system promotes gradual weight loss, but with a constant effect for a long time. Proper nutrition is the first step to a healthy lifestyle and the prevention of many diseases associated with overweight.