The principles of a healthy dietFollow these rules, and then lose weight and avoid the yo-yo:
- diet must be balanced, because when eliminating fats, carbohydrates or proteins often leads to nutritional deficiencies;
- eat regular meals - it regulates metabolism;
- consume dinner 3 hours before bedtime;
- safe diets, such as losing weight of 0.5-1 kg per week;
- cook meals alone, because only then you are guaranteed that do not have harmful ingredients;
- drink at least 1.5 liters of water a day.
Is a low carbohydrate diet is healthy?
Note! This is a mistake. These carbohydrates are low in calories (about 5 kcal / gram), and are also necessary for proper functioning of the brain and muscles.
Note! This strain on the kidneys and liver, resulting in weakness and impaired metabolism.
Note! Often, to improve the consistency of the product, the fat in light type products (skim), for example. Yoghurt 0% is replaced with sugar or syrup, glucose-fructose, and this increases the calorific value of the product. To make matters worse, food products, glucose-fructose syrup does not only obesity, but also diabetes.
Note! 100 g fat-free meats usually involves only 30% of the meat and the rest is filler.
Note! Having skimmed sausages, not only did not lose weight, it can also 'contaminate' your body chemistry and disrupt normal metabolism.
Too restrictive dietSkipping meals is the reason for switching to lower the body's energy needs, which learns to function despite provide less calories, and then when you start eating more, your body taught by experience will deposit the surplus in case you starve it again.
Note! And it will store fat characters and then just get fat again.Many restrictive diets recommended black coffee on an empty stomach, and it is not good for the body. Black, hot coffee consumed on an empty stomach significantly stimulates peristalsis and adds energy, but these effects last for more than two quarters. Then the blood pressure drops and the feeling of sluggishness returns.
Note! Much longer and more serious effect drink black coffee after waking inducing the stomach to secrete more gastric acid which have nothing to digest (not eaten breakfast), irritate and damage the stomach wall.
Slimming preparationsThese preparations often contain caffeine, taurine or guarana, whose task is to speed up metabolism and increase body temperature to intensify fat burning.
Note! These substances also increase blood pressure, and it can prophesy and lead to hypertension and heart rhythm disorders.It is better to replace them with hot spices - eg. Black pepper, cayenne pepper, and turmeric. Give similar results, and do not harm the circulatory arrangement.
Lack of sleep cause weight gainThe body of the person who sleeps less than 8 hours per day, has less recovery time and lower metabolism. Adipose tissue person who slept badly produces less leptin, a hormone that affects hunger center. Normal levels of leptin in the blood of man ro 1-5 ng / dl in women 7-13 ng / dl.
Note! When we have too little of it, we feel hungry and eager to reach for a snack, we begin to gain weight ... .. we fall into the trap - the concentration of leptin is the greater, the more we have of body fat.Elevated levels of the hormone is to inform the brain about the accumulation of energy reserves. Then the brain should stimulate satiety center and begin to burn fat.
Note! Unfortunately, the continued excess production of leptin is the reason for the resistance to the action and as a result many people still be overweight because your body is not receiving signals that give character to the exclusion of hunger.The study showed that the least fat accumulate people who go to bed regularly, every day at the same time. Various hours sleep disturbs the secretion of hormones, among others, those that are responsible for feelings of hunger and satiety.