What should be the diet for weight loss: the ratio of proteins fats and carbohydrates food rules
Not one of us can please weight. Because of him we have a bouquet of various diseases, and the man himself is not very attractive. Because today it is very fashionable to lose weight. So do not lag behind others and begin the vigil for his health. You will not have to go on a rigid diet. Enough to know how much fat, protein and carbohydrates should your diet, and get their ratio back to normal.
Three components as the basis of power
For normal activity of the organism in the menu should include foods rich in proteins, carbohydrates and fats. And each of these elements is of great importance for our body. Their presence in sufficient quantity allows a person to stay healthy.
These substances provide nutrition to the cells, without them impossible normal metabolism. To provide the body with protein can be meat or fish. Along with animals there are plant proteins, which are rich in:
Source of protein are dairy products, eggs and cereals.
Although many associate them with a source of calories with them, our body gets important to all of us energy. In the body presence of fat in the normal amount just necessary. This is due to the different tasks you fats: they help to keep us warm, protects internal organs, help to absorb vitamins in the intestines, may support normal liver and gall bladder etc. so it is important to watch for their presence in the diet.
Sources of fat can be of animal and vegetable origin. This group should include such products as:
- vegetable oil;
- fish oil.
Also sources of fat are eggs, dairy and other products.
They give our body energy, allow for efficient functioning of our muscles, maintain normal metabolism of fats and proteins involved in the synthesis of hormones, enzymes, glands and durable important joints.
Carbohydrates can be divided into two groups:
The first, known as fast carbs, you can get by eating sweet and rich foods. These carbohydrates are found in sugar.
Sources of complex carbohydrates are cereals, vegetables and cereals. When consumed there is a feeling of fullness, that is why it is recommended to eat a Breakfast cereal that will help to give strength.
Weight — on whom the responsibility
Seeing the overweight person, most of us have the idea that in this condition he had brought himself by eating large quantities of fatty foods. However, such a guess is only right. Overweight may appear due to various reasons. These include illness, stress, genetic predisposition, sedentary lifestyle, hormonal changes or the result of taking certain medications.
So do not look for the cause of excess weight just in the wrong. But to give him the attention necessary, as the correct diet will promote weight loss and can help improve the health of the person.
Overweight arises from the fact that people drink large quantities of fats or carbohydrates. And in order to normalize these relations, it is necessary to know what quantities of fats, carbohydrates and proteins must be ingested.
How many carbohydrates you need per day for weight loss?
Experts have proved that proteins, fats and carbohydrates benefit the body, because their presence therein is necessary.
Of particular importance it acquires for athletes who have to use special nutrition program for weight gain. But it must be in conjunction with a doctor or trainer. If you talk about the average person, the norm of these three elements can be described as follows: carbohydrates should take up about 50% of the diet, the other part should come from fats and proteins. For quick weight loss, we recommend limiting the percentage of carbohydrates in the first place this applies to sweets and baked goods, as well as increase the amount of proteins and fats.
Few know, but thanks to omega 3, Flaxseed oil and fat contained in eggs, you can start the process of digestion of fat in the body. If too limit fat intake, it could negatively affect the hormonal background. Minimizing income fat can trigger the development of cancer.
Therefore, your diet must be present fats. How then can it be, really have to give up carbs? No, this is wrong. If you remove from the diet all carbohydrates, then very quickly you can feel weakness and fatigue. And if, after such limitations once again begin to eat carbohydrates, the body will not forget the past situation and will begin to build a stockpile of them.
One of the recommendations given by many experts people seeking to lose weight — eliminate from the diet of sweets and baking. This will help to significantly reduce waist size and improve the body. An excellent source of glucose are natural sweets primarily fruits, honey and dried fruits. To understand the condition of your body, you can conduct the following test: if you do not feel the sweet taste, consuming a fruit, it is likely that your receptors are contaminated with harmful substances, and it prevents the correct perception of sweet. For the sense of sweetness you need to abandon the artificial products replacing them with natural.
Try at least for a week to change your diet. Then after its completion you will find that again feel the sweet taste of fruit and the pastries seem a sickening sham. However, this does not mean that you post should completely eliminate from your diet confectionery. To eat a slice of your favorite cake, there is nothing wrong if you eat them too often.
When excess carbohydrates in the body, they transformirovalsya in the fats that appear on our flanks. Therefore it is best to do the main product of a diet of complex carbohydrates, but keep in mind that eating in the evening is undesirable. If you stick to the optimal consumption of fats, proteins and carbohydrates, this will help you to remove extra pounds and also get rid of many diseases.
Those who want to lose weight, you must not only pay attention to the correct combination of proteins, fats and carbohydrates, but the calorie consumption during the day products.
Under a calorie means the amount of energy that gets the body together with the incoming food. It is believed that when the body receives more calories than he expends, the weight starts to increase. This statement is not entirely true, since the source of energy is not only food. But in any case, you need to ensure that your menu for each day has not been too many high-calorie foods.
To determine the caloric content of a specific product you can see on the packaging or refer to the tables for the calculation of calories on the Internet.
On average, each of us should get in a day of about 2-3 thousand calories. The exact value of the calorie diet for each person will be different, since it is necessary to consider some nuances: gender, age, and human activity: if he leads an active lifestyle whether physical work or always engaged in intellectual work. But before you start keep watch over the calorie content of the diet will have to discuss this with a specialist. But we can and without the help of doctor’s advice to start to benefit your body, if we as little as possible to eat high-calorie foods.
Use features throughout the day
Great success in weight loss can be achieved if we correctly identify the proportions of proteins, fats and carbohydrates in the diet.
Regularly eating foods rich in proteins and carbohydrates, you will regularly receive energy, which will be enough until dinner. A great source of protein is meat and fish. With this menu, you to the evening will feel satiety, because it is before lunch, the stomach produces the maximum amount of enzymes, necessary for digestion. In the preparation of Breakfast or lunch you can include your favorite sweets. The body will be able to digest them also during the day, and from them you will get energy and not extra fat.
To make a hearty meal, you can include the food containing proteins, carbohydrates and fats. Also your body needs and vitamins, so you should also eat salad and vitamin drinks containing vitamin C, which also contributes to the fat burning process.
It is useful after lunch to consume any of the dairy products that will help proper absorption of calcium. If your Breakfast will include milk or cheese, good body they will bring.
It should refer to the compilation dinner for the reception, you should prepare some light food, preferring vegetables. From carbohydrates can not refuse or minimize their number. To obtain a feeling of fullness, you can prepare stewed or baked vegetables, which, due to the high content of fiber can normalize bowel function.
In an effort to lose weight faster, many people sit on a variety of diets. But even a well-advertised weight loss methods are not able to help a person get rid of excess weight. In fact, this problem can be solved much easier. You only need to watch the food reviewed in this ratio of proteins, fats and carbohydrates.
Because of the fact that people don’t know how many of them should be ingested, and there is the extra weight. Therefore, if you bring them back to normal, and will cease all too often to consume high-calorie foods, you will be able to achieve significant slimming effect, freeing yourself from many chronic diseases.