General Principle Of Diets For Overweight

Control of energy intake, limited intake of foods rich in fats and sugars and increased energy expenditure through regular physical activity of moderate intensity are extremely important prerequisites for the prevention of overweight. "Prevention is the best protection," say all experts. It should be directed in several directions.

Observing a balance between energy intake and energy consumption. When energy intake exceeds, even slightly, energy expenditure , adipose tissue begins to grow. The main sources of calories (energy) in our diet are fats, carbohydrates, proteins and alcohol. When there is a history of overweight in the family, it is good to control the amount of calories consumed.

An active diet for weight reduction leads to the intake of 500-600 kcal per day, which is well tolerated by the body. Diets with a slight energy deficit allow the intake of calories up to 1200 kcal per day. Nutritionists recommend the optimal rate for weight reduction to be in the range of 0.5 to 1.5 kg per week.

Reduced fat intake.

It is believed that the reduction of fat with food contributes to a beneficial effect on health by reducing the incidence of overweight and obesity. In Asian countries, where the average energy content of fat is about 2-3 times lower than in Europe, and the level of energy consumption is higher, the incidence of obesity, for example in China is below 1%, in Japan - about 2 % for men and 3% for women.

The western type of diet is based on a high intake of fats and refined sugars, which is a major cause of obesity and overweight. With an energy content of about 45%, a drastic jump in overweight is observed. It is normal for energy intake from fats to be no more than 30-35%. Fats and sugars give a pleasant taste and texture to food, which is a predisposition to overeating 

Protein intake .

Low-fat hypercarbohydrate foods are not recommended by experts due to the risk of unfavorable lipid profile and lowering HDL (good) cholesterol levels. In this case, it is proposed to increase the amount of protein in the diet - 20% or more relative energy share of total energy. Protein intake is mainly used for synthesis processes in cells. Usually, increased protein intake increases energy expenditure by 16-24%.

Moreover, the protein diet gives the strongest feeling of satiety. The high-protein diet is applied with large amounts of fresh fruits and vegetables. A high-protein diet also has its risks - metabolic acidosis, kidney problems, etc. For this reason, it is good to discuss starting this type of diet with a specialist.

Increased intake of plant fibers.

The inclusion of fiber in the diet effectively reduces the energy density due to the low energy value of fiber, as well as due to their ability to bind water and swell. Fiber slows the passage of food through the stomach and intestines, reduces the absorption of fat and reduces the digestibility of macronutrients (proteins, carbohydrates, fats).

Eating foods rich in fiber or fiber in the form of dietary supplements increases the feeling of satiety and reduces the feeling of hunger. For this reason, fiber is a protective product against obesity, which is rare in societies that consume foods rich in fiber. Recommendations for fiber intake during reducing diets are over 25-30 g per day, which is achieved through the consumption of vegetables, fruits, whole grains and legumes. Excessive fiber use also carries risks.

One of them is the reduced absorption of important vitamins and minerals from food, which can lead to a deficiency. Diets high in fiber are not suitable for children, precisely because of the risk of impaired absorption of important nutrients.

Regular physical activity of moderate intensity. In addition to the nutritional requirements for a reducing diet, physical activity for a long period of time has a beneficial effect. Exercise can significantly reduce fat accumulation and increase muscle mass.

Bibliography:

1. The Science of nutrition by Janice Thompson, Melinda Manore, Linda Vaughan,

2. It starts with food by Melissa Hartwig,

3. Problems of nutrition by Rudolf Steiner