Fundamentals of nutrition for weight loss
All people dream to lose weight. Even going to a slim girl in a room and asking: «why do you train?», I get the answer: «I Want to get rid of excess fat». Men also want to lose weight, however many openly said so. So, this time the theme is a concern for many, let’s go over the basics of nutrition for weight loss.
1.You must speed up metabolism.
In order to lose weight, you must speed up metabolism. Our body works on the principle of three hours, i.e. at least every 3 hours to give him the vital elements (proteins, fats, carbohydrates, etc.) Is not my idea, it’s human physiology, so nature came up with. When we eat infrequently, the body «thinks» that people were stuck on a desert island, where little food. The task of any organism is to live as long as possible (though, looking at some, think the opposite). 1 kg of fat is 7700 kcal. If the person has in the body at least 15 kg of fat, then this is equivalent to 115 500 calories! «Walking battery». And body Oh how I want that energy to waste. Because it is a reserve in case of difficult life situations, or if people are left without food. So if you eat 2-4 times a day, the body tries to help us by slowing down metabolism.
But if You learn to consume food 6-7 times a day, and even and equal portions, the body will «assume» that You are in good living conditions and You do not need to store energy (fat) down because I regularly get it from the outside. And You will begin to «melt in his eyes,» believe me.
2.Drink plenty of water.
To the body is removed through the urine the products of fat breakdown, it is necessary to drink plenty of water. Multiply your weight by 30. A person weighing 68 kg needs to drink in a day 2040 ml of water. Only observe the rule on water intake – drink 30 minutes before eating and 1 hour after. Never wash down the food with liquids!
3.Go to bed on time.
Let this does not apply to food, but not a moment to lose. The person who wants to lose weight should sleep 8 hours. Moreover, the ideal time for sleep is until 12 at night. During sleep the body is very good burns fat, also creates new hormones. If You go to sleep at 2 am and Wake up at 10 am – about weight loss can forget. Yes, You can get up at 10 am, but had to go at midnight!
4.In the morning complex carbohydrates.
Never start the morning with simple carbohydrates. Breakfast is the most important meal, so how You you start the day, and get. In the morning the body is in greater need of energy (carbohydrates). In the morning eat porridge (without sugar). At the initial stage of weight loss you can milk to cook, but later have on the water. Together with porridge, eat 2 egg whites (boiled, yolks discarded)
Let’s look at what stereotypes encourage us to eat soup? First, it is our mothers, grandmothers and great-grandmothers. They have all their lives taught that the soup is the most useful for digestion and have to eat every day. Our grandmothers and great-grandmothers lived in hard times – lack of products in the store, the cold winter, the first and second world war. Of course, in those days had to do with survival! That will help to satisfy in the cold, scarce wartime? Of course hot soup! A huge pot of soup could feed a large family. My great-grandmother taught my grandmother to cook soup, grandma picked up the baton and gave my mother, and our mother all childhood forced us to eat soup. So the stereotype that time has come in our modern lives. Please do not live stereotypes! In our modern world, soups are not something that is not useful and even harmful. Businessmen, breeders of chickens, cows, pigs, added to feed synthetic female estrogen to make those animals grow faster. Faster and their meat went for sale, the faster will grow the chicken, the faster businessman will receive the income from it. Everything is logical. Therefore, when a cow consumes feed with hormones, these substances do not disappear, but remain in her muscles. We are, cooking the meat for the soup, put the hormones go into the broth. And then the «chemical» soup we eat in restaurants or cook at home native. And then suffer because of extra pounds.
Not only grandmothers and mothers forced us to eat soup, but also doctors (gastroenterologists). Dear doctors, you can simply advise people to drink norm of water. There will be no gastritis, the main thing to observe a rule of the receiving water (see above). Another important point: if the soup is not meat and just a vegetable, it is also not helpful. People have earlier in the diet was high in fiber (vegetables, cereals, greens, etc.). Now the modern man does not eat even a third of the number of complex dietary fiber, which is eaten before. And fiber is very important for the intestinal peristalsis (the movement of food). Because the intestine is composed of smooth muscles, and using the fiber it must «train». So there! The habit of eating soups took over from the previous generation, and there are a lot of fiber – not. And then people after 60 years surprised at the frequent appearance of «constipation». Go to the pharmacy for laxatives fees. And yet, when eating soups, have a dream to lose weight!
6.Eat more protein.
At least 50% of the diet should be protein. The digestion of the protein our body spends a lot of calories, ie speeds up the metabolism. Protein is a building material, during weight loss you need it, so You don’t lose weight by losing muscle mass. And we have the most people losing weight is illiterate! How can one lose weight on buckwheat and sauerkraut?! Or kefir?! Understand, to throw the WEIGHT is one thing, but to throw that FAT another. So if You have the day will not be a protein at least 2 g per 1 kg of body weight, it will be very much destroyed muscle mass.
7.Fruit to 18 PM.
Fruit eat only until 18 PM. During weight loss have to eliminate all fruits except apples, pears, kiwi and grapefruits. An important observation in my coaching practice: grapefruits we eat together with white partitions and not just the pulp! It is in this bitter shell and contains a substance that burn fat. And yet, the grapefruit is the exception, it can sometimes eat after 18 PM.
Go easy on dairy products. All dairy products are highly water retention in the body, including in fat cells. Average drinkable yogurt contains from 2 to 5 teaspoons of sugar. So don’t be surprised if You in tea does not put sugar, but use yogurt, You can’t lose weight. Replace the yogurt on the yogurt and cottage cheese. Yogurt can be taken fat content of 3.2%, cheese 5%. Do not buy low-fat dairy products, of which calcium is not absorbed. But this mineral is very essential for weight loss. But follow the rule of taking dairy products – take them no more than 3 times a week.
9.Eat natural fats.
Natural fats are very important for weight loss. The diet should contain 3 main groups – omega-3, omega-6, omega-9. Flaxseed, sunflower, olive oil. All of these oils are responsible for different functions in our body. Later write a separate article about them. Now the main thing you should know: it is not necessary to remove from the diet of sunflower oil and replace it with olive oil. Different types of oils! As for weight loss need fish oil, so eat fish and also separately buy at the pharmacy omega-3 in softgels. Omega-3 in fish and omega-3 in linseed oil is also different fats. Alternate them in your life, and You will be losing weight, not curly, beautiful skin.
10.Rule evening meal.
After 18 PM, eat fiber, lean protein foods.Suppose the last 2 meals a day may look like this:
19:00 Salad of cucumbers, cilantro, olive oil + boiled chicken breast (100-120 g)
21:45 Lettuce + 4 egg whites (without yolk)
Believe me, it is not possible to lose weight on such an evening meal! An important note — never drink kefir in the evening, otherwise there will be water retention, and in the morning you will wake up not only not losing weight, but also with terrible swelling.
By observing these rules, you can achieve a positive result.