How To Choose The Right Diet

Have you decided to lose weight? Do not consult with a friend, aunt, uncle. To achieve the desired result, you need an individual diet.

Have you decided to lose weight? Do not consult with a friend, aunt, uncle. To achieve the desired result, you need an individual diet.

Established canons of beauty force us to strive for the ideal weight. There are many diets that promise quick weight loss, but despite this, the problem of excess weight remains relevant. Why does this happen, what are the mistakes in losing weight, and how to achieve the desired result in the fight against excess weight?

Any business should begin with a clear goal setting. Determine how many kilograms separate you from your ideal weight, how much you are ready to change your gastronomic passions, and think about whether your health is dear to you.

All nutritionists agree that rapid weight loss is fraught with undesirable health consequences. And if you are determined to lose weight without loss, be prepared for the fact that the process will drag on for a long period of time. A weight loss of no more than 500-700 grams per week is recognized as safe for health. So, you can lose 4-5 kg ​​in a month without harming your health.

If you have any chronic disease, your diet must be discussed with your doctor and not contradict the principles of medical nutrition. Remember that it is strictly not recommended to "go" on a diet during periods of exacerbation.

Only a properly chosen and strictly followed diet can lead you to an ideal weight. And if you believe in your willpower and determination, and do not count on a miracle developed by professionals, consider that half the work is done.

Losing weight quickly is harmful to health. "The quieter you drive, the further you will be," says the first rule of dietetics!

Basic rules of organizing rational nutrition

Balance : the diet should be balanced. Implied? It should include products containing the right amount of proteins, fats, carbohydrates, vitamins and minerals. Your menu must include: cereals, vegetables, fruits, fish, meat, dairy products.

Caloric content : an important condition for proper weight loss is compliance with one condition: the caloric content of the products you consume must correlate with your energy expenditure. If you lead an active lifestyle, move a lot or your work requires physical effort, your food should be more caloric than if you lead a sedentary lifestyle.

Adherence to the diet : there is a saying that everyone knows: "Eat breakfast alone, share lunch with a friend, and give dinner to an enemy." In fact, the rational percentage ratio of the calorie content of food looks like this: breakfast - 25-30% of the food used for the day, lunch - 35%, snacks - 15-20%, dinner - 20-25%

For overweight people and the elderly, a six-time meal is recognized as the most effective, which ensures an "uninterrupted" supply of nutrients to the body and prevents hunger attacks. It must be taken into account that the portion sizes for "multiple" meals must be appropriate.

"Long "hungry" periods of time are not very good. When the body does not receive food in a timely manner, it conserves its energy and does not want to give anything away. Metabolic rate decreases. And therefore, even the minimum amount of food that you will use in the evening, the body will quickly and greedily grab most of the received stored in reserve. You will gain weight from the minimum amount of food," says nutritionist Margarita Koroleva.

Unloading days : There can be only one unloading day, several unloading days are fasting or a fast diet .

Unloading days (once a week) make sense for the body, and in particular for the gastrointestinal tract, to work in a gentle mode. Unloaders contribute to the activation of metabolism, the removal of toxins and waste products from the body, as well as the unloading of the cardiovascular system.

In women who radically change their eating style (raw food, refusal of meat, low-protein diet, etc.), menstruation may disappear due to the "disconnection" of the reproductive function.

Physical activity : Increasing physical activity is a must if you are overweight. It can be walking, running, swimming, cycling, gym.

"Physical exercise reduces the risk of obesity by increasing the speed of metabolic processes. And obesity is often associated with the fact that a person eats incorrectly and the speed of his metabolic processes decreases. When a person goes to the gym, actively trains, the metabolic processes accelerate, which means that the processes of splitting fats are accelerated. Fat begins to break down and the feeling of hunger increases. Some trainers recommend not eating after training for two hours, but this is wrong. The body will understand that it is not going to be given food, and despite your efforts to accelerate the breakdown of fats, it will slow down this process. What to do? After training, you need to replenish glycogen within an hour. This is achieved by consuming easily digestible carbohydrates (juice, fruit). If you have replenished your glycogen reserves in time,

Be sure, anyone can get rid of excess weight. The question is whether you are really ready to spend time and energy on it!