Welcome, dear guests of our website! In this article, you will learn what type of diet you need to follow to lose weight. This diet does not require mono nutrition: i.e. the entire week eating only apples, or to drink only one yogurt. No! You should change your diet, replacing some products. And unless you have a strict cult of food, you can do this very easily. Moreover, these products are from the category of health foods and will strengthen your immune system!
What is the point of this diet?
The most important requirement is the lowering intake of calories by reducing the carbohydrate content in a normal physiological level of protein and fat. With protein, it is clear, it is necessary to use them even in some larger quantities because they contain lipotropic substances that prevent the formation of fats and also stimulate metabolism. But why we need to restrict carbohydrates? From the medicine’s point of view, it is known that the pancreas produces the hormone insulin, which causes the conversion of fats from carbohydrates.
When we consuming fats, it blocks the production of this hormone. In addition, the fat accumulated in the stomach for a long time creates satiety feeling. It is proved that the excess of adipose tissue is formed because of the expense of carbohydrates. Therefore, their increased intake leads to weight gain. Additionally, the carbohydrates are easily oxidized, and therefore fast increase the energy consumption, thereby “protecting” the fats of the body from decay
What needs to eat to lose weight?
In order to eat and lose weight, you need a special diet plan. One of the best plans is presented in the book Carb Nite Solution. By the way, here is a list of foods that helping the body to lose weight:
- fermented milk products, low-fat cheeses, and low-fat cottage cheese;
- fish and low-fat meat;
- vegetarian soups and soups made with stock;
- sauces made with vegetable stock;
- onions, garlic and all kinds of greens;
- cucumbers, cabbage, carrot, and zucchini,
- berries, apples;
- eggs, rye bread – the most useful!
- vegetable oils – olive, flaxseed, grapeseed;
- butter and sour cream 20% fat;
- Fruit and vegetable juices, mineral water, unsweetened tea, green is especially good,
It is necessary to know that half of the protein should be of animal origin: low-fat meat, fish, and cheese. In the consumption of fats, the preference goes to products that do not contain cholesterol and rich in unsaturated fatty acids, i.e. no fatty meats and fish, liver, kidneys, brains, eggs, yolks. And you should eat olive oil, flax oil, corn oil and all other kinds of vegetable oils.
Reducing salt indicated for some dehydration, besides salt decrease appetite. The success rate of treatment is gradual weight loss; it is not only due to the losing fat but also due to a decreased level of fluid in the body, a good general physical health, and normal neuropsychological status.
How to eat to lose weight?
Weight loss products that I described above should be taken 5-6 times a day in small portions. Thus in the daily diet should be 110 g of proteins (including at least 60% of the animal proteins), 85 g fat, 150 g of carbohydrates, 5-6 grams of salt, 800 mg calcium, 800 mg of phosphorus, 500 mg magnesium, 15 mg of iron, drink up to 1.2 l of liquids per day. The total calorie count should not exceed 1700-1800 calories. It is very comfortable to follow and eat by ready nutrition plan. Therefore, John Kiefer’s guide is recommended to anyone who wants to lose weight.