Secrets of good nutrition to lose weight

There are several basic principles at the heart of the weight loss nutrition system. It is important to eat in portions and little by little, to exclude high-calorie foods and not to overeat at night. If you accept these rules for yourself, you can quickly lose weight and get rid of cellulite from the legs and hips. A competent approach to nutrition, combined with physical activity, massage, and salon procedures, can yield great results and improve overall health.

How many times a day to lose weight?

Nutritionists recommend eating 4-6 times a day in order to keep the metabolic rate high and not feel hungry. This allows the body to be constantly at a high energy level. People who eat often and little by little remain vigorous throughout the day. However, on the question of how many times a day you need to eat in order to lose weight, opinions differ.

If you want to lose weight, you need to divide the total amount of food into 3-4 meals and in the meantime, have snacks with fruit or crackers. If you also develop the habit of not eating fast carbohydrates, you can quickly reduce your body weight.

However, this type of food also has negative aspects:

• the diet is difficult for those who work;
• if the stomach is distended, it is difficult to eat in small portions and the feeling of hunger persists.

With three meals a day, it is easy to control the level of calories consumed and you can work out the right diet for weight loss, at a strictly defined time. But the negative aspects of such a diet are:

• feeling hungry if the break between meals is 4 hours or more, and therefore the problem of how to eat less to lose weight persists;
• there is no way to keep blood insulin levels at the same level;
• The assimilation of nutrients and nutrients does not occur completely with a greater volume of food entering the stomach and intestines simultaneously.

What food can you eat?

In order to lose extra pounds and eliminate the phenomenon of cellulite on the legs and thighs, you must limit the consumption of these products:

1. Sugar. It's not just put in a cup of tea or coffee. It is found in other dishes, and therefore a person imperceptibly eats about 15 tablespoons of sugar per day. With sedentary work, this amount of glucose is stored as fat. And the constant rise in blood sugar leads to diabetes, heart and vascular disease, and even cancer.
2. Flour, sauces, sausages, preserves also contain sugar and other harmful substances. Therefore, you need to make sure that these products are on the table as infrequently as possible.
3. Pasta, rice and white flour contain refined carbohydrates. They are quickly absorbed by the body, but after an hour the feeling of hunger reappears.

The following foods and dishes should be used in foods:

1. Vegetables and fruits. They help to reduce weight due to their high content of fiber, water and nutrients. But it is better to use those which are low in sugar.
2. Protein foods should not be excluded. The building of organs and tissues and their functioning is impossible without protein. During a weight loss diet, these products must be present on the menu. In order to effectively process protein, the body expends energy, which further contributes to weight loss, and the feeling of fullness persists for some time. Protein is found in large quantities in meat, dairy products, seafood, grains (oats, barley, wheat), beans.
3. Don't forget the spices. They not only give a pleasant taste and aroma to familiar dishes, but also have the ability to burn fat, remove toxins and speed up metabolic processes. Cinnamon, ginger root, turmeric, and red pepper do their best for this task.
4. Drink water all day (2 liters), especially good for weight loss, drink a glass of clean water 20 minutes before meals. It will dilute the gastric juice and fill part of the stomach volume. Sometimes this simple technique allows you to skip a meal because our body does not distinguish between thirst and hunger.

Weight loss with total refusal of food

Avoiding food completely helps to reduce weight significantly. But in answer to the question of how much weight you can lose if you do not eat for a week, you can answer that during this time the weight will decrease by 7-10 kg. But full fasting does a lot of harm and does not eliminate cellulite from the legs and hips. At the first stage, the breakdown of fat begins and its reserves decrease. Instead, ketone bodies form, replacing the glucose needed for the brain to function.

After that, the proteins are broken down, which is also used for energy. This will lead to a weakened immune system and a decrease in muscle size and tone. Therefore, any "weight loss" will consist of a loss of muscle fibers and an increase in the manifestations of cellulite.

If you eat nothing, you can lose weight in a week, but when you quit this diet, all food intake will be stored as fat, and the weight will increase even faster. And the muscles will stay weak.

A lot of people know that if you don't eat in the evening it makes the weight loss process a lot easier. But not everyone knows that if you don't eat dinner you can lose weight. Usually it gets rid of the excess weight of about 10-12 kg per month. But only in the case of a strict refusal to take an evening snack.

Nutritionists do not recommend practicing such a diet, as it will lead to indigestion, disrupt hormones.

Portion sizes

There are other secrets of good nutrition for proper weight loss. It is important to reduce the amount of food consumed. An interesting method can be used to get enough nutrients and lose weight.

Take a plate with a diameter of 24 cm, divide it into two parts, and the other half - again in half. The first is packed with vegetables, and the other two are packed with complex carbohydrates and protein, respectively. If you ask a specialist how many grams should be a serving of food when losing weight, he will answer about 200 g.

Conclusion

If you want to lose weight, you need to follow a light diet and develop new eating habits. It is also important to take into account the size of the portions for weight loss, the total number of calories and the individual characteristics of the body. It is important to remember that a complete refusal to eat and a lack of dinner can lead to the development of diseases, and losing weight in this way will become a problem.