We lose weight correctly: Dietary recommendations

Weight loss is the dream of many.According to statistics, almost 80% of women are unhappy with their weight and few people have not tried all kinds of diets by the age of 20.Men usually think about it later than girls and lose weight to maintain health.In one way or another, the question "How to lose weight?"You are interested in almost everyone.

The benefits and damage to weight loss: the effect of starvation on the body

The cruelty is good for many reasons.Obesity and overweight create a large load on the heart and spine and the liver suffers - its cells degenerate in fat and cease to function.However, the process of weight loss itself can be dangerous, especially if a person who is never restricted to food suddenly begins to starve or drink "magic" teas and pills with suspicious composition.Weight loss without damage to health is possible, however, certain rules are required.Otherwise, after a rigorous diet, the weight will return quickly and prosperity will only worsen.

Many dreams of losing weight quickly, throwing 20 pounds in a few months.However, this rate is very dangerous to the body.A person can last up to 3 kg of fat per month, the rest is only water.The safe speed of weight loss is the same.Strict diets that promise a rapid weight loss affect the condition of all tissues-in the meager diet, do not receive enough amino acids necessary for cell regeneration.The weight disappears, but not so much because of the fat, but by reducing muscle volume.

A hunger strike is also a liver blow.For this organ, rapid weight loss is simply devastating - it can cause adipose dystrophy of the hepatocytes.It should be noted that the symptoms can occur after a long time - when you have not starved for a long time.The liver and a variety of fat burners are harmful - often women are not even interested in what they consist of and such funds can be very toxic.In addition, after a sharp weight loss, carbohydrates and fats are directed by the body to ... The liver and a woman trying to harmonize is in the hospital with obesity of this organ or acute hepatitis.Fasting often hurts the gall bladder.Thus, rapid weight loss leads to an increase in cholesterol levels and a decrease in the contents of bile salts.As a result, excess cholesterol is not secreted and this contributes to the appearance of stones in the gall bladder.

Inadequate diet causes hypoglycaemia - a decrease in blood sugar.This affects the endocrine system and causes hormonal disorders.Fans of hunger strikes suffer from menstrual cycle violations, depression and sharp changes in mood, have rashes on the skin and stretching.

In a word, a strict diet and, moreover, hunger causes more damage to the body than good.Not to mention the fact that malnutrition slows down metabolism and kilograms come back very quickly - finally, during diet, the body is used to save calories!Does this mean that weight loss without damage to the body is impossible?Of course not.But proper weight loss is an electricity system and not two weeks of hard diet or refuses food.

The principles of proper weight loss

Healthy weight loss includes not only a balanced diet but also some lifestyle change.Here are some rules, the compliance with which it will help you lose weight without consequences for prosperity and beauty.

1. Fractional.Eat in small portions 5-6 times a day.Such a program is more normal than ordinary three meals a day.Prevents the accumulation of visceral fat.
2. Menu.Your food should contain proteins, fats and carbohydrates in a ratio of 30:20:50.In addition, the best source of fat for you are ocean fish, nuts and vegetable oil, not bacon and cream.Carbohydrates should be taken from vegetables, fruits and cereal bread, not by cookies and sweets.
3. Move.No diet will give the desired result if you sit real estate.Get a rule to spend at least 3 hours a day on your feet - even a simple walk will give the desired result.So you will spend at least 150 calories more.
4. Don't eat at night.If you go to bed at 11 pm, it makes no sense to start limiting yourself to food after 6 - as long as you lie down in bed, you will have time to get hungry.However, the last meal should be 2 hours before bedtime and not later.If you feel a hunger attack, drink water.Sweet soda and packed juices should not be drunk - they have a lot of sugar and do not give a sense of satiety.
5. Don't cause yourself.Stop "bite" and it's very simple - just stop buying harmful food.If you do not have chocolate at hand, it is unlikely to follow them to the first desire to eat sweets.Instead of sweets, keep a strategic fruit supply in the fridge.
6. Familiar.Function is the basis of healthy weight loss.Chronic lack of sleep affects all procedures and first of all metabolism.People with insomnia lose weight more than those who sleep for 7-8 hours.
7. Support the body.Help your body - take vitamin and antioxidant complexes, you can also support the liver by taking the preventive course of hepatoprotective drugs to protect the liver.

Correct weight loss diets: We lose weight without damage to health

Proper weight loss involves the use of healthy and dietary products and the rejection of high -content foods containing transgenic fats and sugar.

Products for healthy weight loss:

• Groups. Better - oats and buckwheat.There are many fibers in these cereals that cleanse the body from within.They also contain the most important nutrients: proteins, fats, carbohydrates, as well as calcium, phosphorus, iodine, B1 and B2 vitamins, p. A porridge dish is an ideal breakfast diet.
• Fresh cheese. Soft cheeses - such as mozzarella and slice - contain linoleic acid, which for a long time helps maintain the level of satiety and calcium, which accelerates the fat burning process.
• Vegetables and fruits. They have many vitamins and fibers, and there are few calories, and therefore green and fruits are a wonderful basis for proper nutrition for weight loss.In orange and red vegetables and fruits there are many vitamin A, which is good for vision, beautiful skin and healthy liver.In green vegetables (especially in spinach and broccoli) it contains the entire complex of vitamins B, as well as potassium, iron and calcium.
• Berries. A source of antioxidants and vitamins, as well as a useful alternative to sweets.
• Fish. Fish oil reduces cholesterol, cleansing the vessels of the plates and reducing the risk of heart attack and stroke, also improves the brain and contains vitamin E, which is essential for liver health.The fish is rich in vitamin D, the lack of which leads to bone depression and fragility.
• Eggs. 3-4 eggs per week - prevention of stomach and duodenal ulcer, pancreatitis and nervous system disorders.Egg yolk contains fatty acids and choline substances that are "weaned" the body to maintain every calorie in a reserve and accelerate metabolism.
• Bobs. They are rich in protein and fiber, normalize digestion, quickly saturated and also prevent nerve disorders.
• Products from coarse flour. Another dietary product that really gives a feeling of satiety.Wholemeal bread helps to defeat obesity, diabetes, vitamin deficiency, depression, heart disease and blood vessels.It also has many B vitamins, useful for the liver.
• Dairy products. The source of protein for muscles, as well as calcium, which is essential for teeth, bones and metabolic processes.Lipoic acid, contained in milk, promotes liver health.
• Olive oil. This is a wonderful source of vitamin E. Olive oil reduces cholesterol, "cleans" the liver, accelerates metabolism and removes toxic substances.

This must be abandoned:

• White bread and pastries. There are almost no substance in white flour in white flour.These are empty calories that are saturated for a short time and are deposited immediately on the sides.
• Canned foods. Even beneficial products, such as fish and vegetables, lose their valuable properties in the maintenance process.In addition, there is a lot of salt in canned goods, capable of increasing pressure and swelling, as well as pigments and conservatives.
• Smoked meats. Like canned foods, they contain a lot of salt and fats.
• Roast. This is the first thing that refuses during diet.Frying dishes contain a lot of oil, they are carcinogenic, harmful to the liver and pancreas and are very high.

Drugs and programs used for weight loss

Why limit yourself and play sports if you can just go to the pharmacy and buy pills that promise weight loss without any effort or a magic cream that reduces tumors?

First, it is not safe.The illuminated "natural" products at best can be a dummy.The worst result can be tragic-there are already many young women in a hospital bed due to the use of such "drugs" and not everyone was saved.Among the consequences are toxic hepatitis, hormonal imbalance, psychoses, insomnia, heart attacks, vomiting and diarrhea dehydration, severe poisoning.Suffice it to say that many pills contain extremely high doses of caffeine, extracts of toxic plants that cause diarrhea and other dangerous substances.

Secondly, even certified products allowed and certified to reduce appetite and accelerate fat breakdown cannot be taken independently.Such tablets have many contraindications - from hypertension to nerve disorders and inflammatory processes.

Perhaps the weight loss cream is the most harmless drug.Are they effective?Manufacturers promise smooth, tightening skin and reducing tumors, but to achieve this effect, the cream must be applied with energy massage movements, preferably after physical exercise and cleansing the skin with peeling.In addition, the result will be more remarkable if you limit yourself to sweet and fatty foods.Recommendations are reasonable, but think about it - does this story remind you of a fairy tale for porridge from an ax?Massage, physical activity and healthy eating will in any case give effect, with or without cream.

Tips for those who want to lose weight right

1. Change the diet gradually. A sharp change in the menu can be a psychological shock.It looks - it's just food!However, a sudden rejection of ordinary pleasures makes many people feel unhappy.You don't have to fight yourself and aggravate stress.Once you gradually replace harmful foods useful.Can't live without fried chicken?Eat it without skin.Do you like chocolate?Replace harmful milk with healthy black.Instead of a chocolate cake, you can eat fruit salad with natural creamy ice cream.So, step by step, you will teach yourself to eat properly and will not inflate you for the lack of will.A positive attitude is already half of success.
2. Only eat what you like. Even the lowest food -a good food can be very tasty.Choose your favorite products from the list allowed and the experiment.If you hate the cabbage, but for the sake of harmony, it only eats, nothing good will come for it.
3. Set the achieved goals. Any work is easier if divided into fairly small stages.Don't say to yourself: "By the end of the year I will drop 10 pounds."It is best to promise that in a week you will not eat a slice of white bread or pass 3 kilometers each day.
4. Find your "Your" store. Certainly somewhere near your home there is a store of natural healthy products-these days are very popular.There is no such thing - it doesn't matter, undoubtedly, there will be a market for farmers nearby.In such places, harmful cookies and sweets are rarely sold, but many fresh vegetables, herbs and rustic eggs.Buy products there - there will be no temptation to pull a bright box with "only in case" cookies.
5. Do not distant during meals. Many of us have dinner in front of a TV or computer - and this is a very bad habit!Scientists prove: When we focus on the film, we eat a third more than we need.
6. Encourage yourself. Glorify yourself for every kilo that has fallen - you can even buy small gifts (of course, edible).And for nutrition violations, punish yourself not by derogatory monologues, but with additional physical activity.Believe me, half an hour of cowardice after eating cakes will be much more useful than three hours of monologue for the subject: "I'm fat and I have no will."

If you firmly decide to regain harmony for yourself, you will surely succeed!There are many examples when "Pyshki", which is seriously referred to in the problem, has turned into strict beauties and some even became famous gym trainers, such as Gillian Michaels, a very popular video courses for those who want to lose weight.In order for the weight loss process to be enjoyable and safe, discuss your diet with the treating doctor.

Liver maintenance in weight loss

Liver problems are the most common result of inappropriate weight loss.But even if you do everything properly and is not dragged by strict "fat" diets and tablets, the liver needs help.

Hepatoproteters are a whole category of drugs to support liver functions.Their task is to protect the cells of this instrument from the effect of the external environment, to strengthen them and to accelerate their restoration.The most common active ingredient of such tools are the basic phospholipids that enhance the walls of the liver cells.The best phospholipids work in conjunction with glycyrotic acid - a substance obtained from the root of licorice.Glycyrisine acid is a powerful anti -inflammatory and antioxidant ingredient.Multiannual studies have shown that glycyrotic acid phospholipids are more effective in restoring normal liver function.The funds that include these substances reinforce liver cells, accelerate their regeneration and relieve inflammation.The clinical efficacy and safety profile of these components are confirmed and the cost is regulated by the state.Hepatoprotectives are needed not only for the complex treatment of liver diseases, but also for their prevention.