In the global network, despite a huge number of articles on dieting for weight loss, very little reliable, scientifically confirmed research information. Part of the information from the Internet and from numerous books devoted to the problem of weight correction is fundamentally wrong, partially – disguised under a large amount of useless information noise. The purpose of this material is to create a short training manual containing verified information, confirmed by leading scientists and doctors in the field of dietetics and sports medicine.
Undoubtedly, almost any diet can be effective in reducing the mass of fatty deposits, however, there are much more rational and safe approaches, which are directly discussed in this article. We offer not just a balanced diet for weight loss, but a guide based on proven data from dietitians on how to create an individual diet that is effective in each case. The recommendations in this article can improve the effectiveness of any diet for weight loss.
Who is this weight loss diet for?
Regardless of age, gender and type of activity, each person using the diet described below can reduce the mass of body fat to acceptable levels. The universality of the recommendations given in this article is confirmed by a solid, proven in practice, evidence base. Much attention is paid to the safety of the proposed diet. Use the recommendations from this article can be for an unlimited period of time, depending on what goals the person sets himself.
The main principles of this diet for weight loss
Uniform reduction in the number of calories in the daily diet
The human psyche works in such a way that we need a strong motivating factor to commit such a decisive act as the decision to go on a diet. Often in the role of such factors are experiences about the failures in their personal lives, the opinion of close people. Often under the influence of these factors, a person makes a very radical decision and begins starvation. Such a step is reckless and unacceptable, as it promises serious deviations in metabolism and a strong stressful situation for the body as a whole. The protective system of the body is designed in such a way that it begins to resist too sharp a decrease in the caloric content of the diet, which in a few days will lead to a rejection of the adopted plan. A person who has decided to lose weight should be ready for a long-term planned program, the predominant role in which will be played by reason, not emotional background.
Deciding on weight loss, you should reduce the energy value of the diet very gradually. The maximum allowable decrease in the calorie content of the diet for a day is the indicator in 10%. During the diet will have to give up fatty foods and sweets, only after that you can begin to reduce the number of other products used.
The same important step as the beginning of weight loss is the end of the diet cycle. Do not forget about the principles of the body’s defense system, directed after a long stressful situation for the storage of nutrients in the form of fat deposits. After achieving the result that satisfies you, you can not quickly increase the calorie content of your daily diet. Otherwise, the body will immediately start producing fat, trying to make up for lost during the diet. Portions should be increased slowly, constantly controlling their own weight. In the period after the completion of the diet is best not to eat sweets, because it is fast carbohydrates, contained in the sweet, better and faster than others converted by the body into fat. It is necessary to limit the consumption of fatty foods. After the completion of the diet should adhere to its basic principles, and the best diet to form the same products as during the diet.
Remember that the effect of the diet is reduced to zero in case of returning to the previous diet, which led you to the need to reduce weight.
During weight loss, you should eat as often as possible. To saturate in a three-day diet, a person needs large enough portions, which the body spends not only on energy production, but also on the formation of nutrient reserves in the form of fat deposits. Eating large portions during a diet causes the metabolism to work non-linearly, intermittently, which is unacceptable in order to reduce weight. Six meals per day in small portions leads to the fact that the entire amount of food entering the body will be spent on energy production and maintenance of its vital functions. In this case, in conditions of insufficient caloric intake, the body will have to expend nutrients from fat deposits, gradually reducing their volume. Another advantage of frequent food is to reduce the feeling of hunger and exclude the possibility of developing diseases of the stomach and intestines.
Food with reduced energy value
During a diet for weight loss, a person’s diet should consist of 80% of food with a minimum of calories. The use of low-calorie food allows the body not to experience a constant feeling of hunger and prevent the development of abnormalities in the intestine. The use of certain foods during a diet can not be limited. Especially in the process of weight loss, foods rich in fiber are important. Such foods do not contain a large number of calories, and also help the intestines work. Vegetable fiber additionally reduces the degree of absorption of carbohydrates and fats by the body, allowing them to enter the bloodstream gradually in equal parts.
Decrease in the use of fats and the exclusion from the diet of fast carbohydrates
Fast carbohydrates, mainly contained in sweets, are among the nutrients of the fastest absorption rate. They represent the maximum danger in the process of weight loss. Accelerated intake of carbohydrates into the body leads to the launch in it of the processes of accumulation of stocks in the form of fat, which significantly slows down weight loss.
Eat foods that have a glycemic index below 60.
Exclude from the diet all saturated fats, which include oils, margarines, spreads, etc. The protective apparatus of the human body seldom processes fat from the outside, because it practically does not need any additional processing before it enters the fat cells (adipocytes).
In the process of losing weight, it is extremely important to consume sufficient amount of liquid for the body. The optimal daily volume of nutritionists consider 3 liters, taking into account the water that is contained in food. The body uses water during the course of reactions to burn fat deposits, so during a diet for weight loss you need to drink as much as possible. By itself, water does not in any way contribute to the process of weight loss, but with a lack of fluid, the effectiveness of the diet is significantly reduced, there may be metabolic and electrolyte balance disorders. Remember about the drinking regime is also necessary for the reason that during weight loss the body dulls thirst, which makes it necessary to consciously control the amount of fluid consumed.
- About 80% of the entire daily diet should be eaten up to 18 hours. At this time, the body is actively processing nutrients in energy, in the evening, the accumulation of fat is actively occurring.
Proportional intake of fats, proteins and carbohydrates
During the diet, you should mainly consume slow carbohydrates.
An ideal combination of protein intake is considered to be their separate reception from food and sports nutrition.
Restriction of fat intake to below 10% causes metabolic changes. It is mainly necessary to consume fats of vegetable origin. Also useful is fish oil.
Do not forget that the ideal for all people, the ratio of nutrients does not exist, and therefore everyone must choose their own maximally effective proportions.
The main principle of diet for weight loss
The body weight is reduced only from the moment when the body begins to expend more energy than enters it with food. In addition, in the process of vital activity, the body must constantly maintain homeostasis, that is, the permanence of its internal environment. Because of this, it is necessary to significantly reduce the calorie content of the daily diet. For constant progress in weight reduction, it is required to reduce the calorie content of food consumed by at least 50%, and in some cases also at 90%. To determine this percentage accurately, you should use a simple rule:
Smoothly reduce the calorie content of the daily diet until the weekly weight loss is about 0,8-1 kg. If weight loss does not begin, then you should increase the rate of reduction in calorie content. If the weight loss exceeds the threshold of 1 kg per week, you should increase the calorie intake.
Regular weighting is necessary to track the progress of weight loss. As a rule, the selection of an individual diet takes no more than one month. To prevent metabolic disorders should not lose weight more than 1,2 kg per week.
A common mistake among the fairer sex is to strive for an immediate result. During the diet it is very important to comply with all the rules of dietary nutrition.
The most common reason why people can not stand a long diet is a constant feeling of hunger. For those who are unable to cope with this unpleasant sensation, there are special medications, anorectics, or as they are called, appetite suppressants. The most effective of the anorektikov is the drug Sibutramine (Meridia), which acts directly on the center of hunger by increasing the concentration of the substance of serotonin.
The consequence of a deficiency in the blood of nutrients is a sharp drop in the level of glucose, which can contribute to a feeling of severe fatigue, drowsiness and weakness. Most often, hypoglycemia is actively manifested at the beginning of the diet cycle, after which the body adapts, and discomfort disappears. In case of acute manifestation of symptoms of hypoglycemia, drink a glass of sweet juice, or eat a little food.
Permanent discomfort due to hunger can be a great psychological problem. That’s why a strong motivation is needed to start a diet.
During weight loss you can not give the body “indulgence.” Only a regular diet with observance of all of its rules will lead to visible results.
It is a mistake to assume that a diet for weight loss should be made up of any specific products that are only available at certain times of the day. The main rule when creating your own menu is to observe the basic principles described in this article. Fat deposits are destroyed solely due to energy shortages, and not because of the use of certain products.
Diet for weight loss implies a significant reduction in the amount of nutrients entering the body. At the same time, along with a decrease in consumed carbohydrates and fats, a person involuntarily reduces the amount of protein consumed. During the diet, you can not greatly reduce the intake of proteins, since their deficiency adversely affects the human body. In conditions of lack of protein, the body begins to destroy the muscle tissue, there are psychological problems, hair falls out, the skin becomes flabby and dry.
In addition, proteins are involved in the degradation of fatty acids, which makes the process of losing weight impossible without sufficient protein intake during a diet. The protein, in view of its complex chemical structure, is digested long enough. In addition, in interaction with proteins, carbohydrates also slow down their absorption, which reduces the overall glycemic index of the diet. In conditions of a lower glycemic index, the level of insulin produced by the body decreases, which makes it easier to tolerate a feeling of hunger.
Considering what was written above, some quantities of protein-rich foods, such as fish, meat, dairy products, seafood, eggs and legumes, should be included in the diet. Especially with weight loss, such fermented milk products as skimmed yogurt, fermented baked milk and yoghurt are useful. They are very low-calorie and have a positive effect on the functioning of the intestine
The total amount of protein products should be about 30% of the total dietary intake. You can use as a source of protein sports nutrition, containing complex proteins.
During the diet, you should minimize the consumption of fats of animal origin, including margarines and butter. However, one should not forget about the 10% threshold of fat consumption.
The best sources of fat during the diet are vegetable oil, as well as fatty fish.
Fiber, carbohydrates, vitamins and minerals
The components listed in the subheading are not randomly placed in one row, since they are contained in the overwhelming majority in the same food products, namely in fruits and vegetables. During weight loss, the mass fraction of such products should be of the order of 70%. You can eat almost all types of vegetables: beetroot, radish, cabbage, carrots, tomatoes, onions, legumes, zucchini, cucumbers, etc. From vegetables you can cook any salads, soups and other dishes. The only vegetable, the use of which should be limited, is potatoes, since it contains a significant amount of carbohydrates.
Fruits, in addition to vegetables, are not only low-calorie sources of fiber. The minerals and vitamins contained in them are irreplaceable in the process of burning excess fat. For nutrition, it is better to choose unsweetened fruits, for example, pineapple or apples, because for their assimilation the body consumes a large amount of energy. In fact, pineapple contains fewer calories than the organism spends on its assimilation, that is, its energy value has a negative value. Limit the consumption of sweet fruits and berries such as persimmons, bananas, mangoes, grapes, currants, etc.
During the diet for weight loss, you should stop consuming such cereals as semolina and wheat, and also limit the consumption of white rice and corn (including cereals), since all these products have an elevated glycemic index.
From flour products during a diet it is recommended to use only macaroni products from wheat of firm grades and black bread of a rough grinding. Cook foods best for a couple, it is recommended to avoid eating fried foods.
Kashi: rice, buckwheat, oatmeal, millet
Flour: macaroni from wheat of firm grades, black bread of a rough grinding
The assortment of biologically active additives accelerating the metabolism has been developed, thereby helping to increase the rate of weight loss. The most popular fat burners to date are thermogenics. Such medications should be taken before training, which increases the calorie consumption during it at 80-100%. It is advisable to use thermogenics in the first half of the day, without any special physical exertion. In such conditions, the drugs stimulate thermogenesis. On thermogenesis, our body consumes about 80% of the total amount of energy received. In these conditions, thermogenic products reduce appetite, alleviate the effects of hypoglycemia, improve mood, and relieve stress.
Having a unique set of properties, the amino acid catalyzes the ingress of fatty acids into the matrix of the mitochondria, where they are destroyed. L-carnitine helps burn fat, while protecting muscle tissue. The additive is absolutely safe, in addition its effect on the body is useful in many ways: the cholesterol level decreases, the heart muscle strengthens, the vascular tone rises.
Anorexics or appetite suppressants should be used only in case of emergency, when willpower is no longer able to withstand the constant discomfort caused by hunger.
Carbohydrate blockers and fat blockers inhibit the basic digestive enzymes, can bind to the basic nutrients. Under the influence of the blockers of calories, a significant amount of food eaten will remain undigested. Take these drugs should be before eating, rich in fats and carbohydrates.
And I was very well helped to lose weight, honey in the sanatorium. There the program was, to reduce weight, so I have for 13 days, that in the sanatorium was, it turned out to throw off 7 kilo, and this is not the best result. That would swim more in the pool, I think that 10 kilo, I could throw off.
Guys, please note that this article is for those who want to lose weight. so they write that after the 2 friction hour, do not eat. since in the body there is an increased metabolism and the body “melts” fat for the energy it needs. if you are slim and sexy – eat whatever you want!
and more, to the previous one. 2 hours before training do not eat, 2 hours after not eat, and if training in the evening because there is no other time, then for 3 hours before sleep, we also do not eat, the total, if training hours in 7, then we do not eat anything except water with 5 and until the morning, because as in 11 should already go to bed. By myself I know, this is unbearably difficult. This is real stress
Yeah, only if you do not eat for 2 hours before training and 2 hours after that, before training you want to eat, after it you will want to eat even more, especially if the training is of high quality, and this is 4 hours of hunger in increased load. So much for stress. And in these conditions, the body first burns glycogen in the muscles, and then the muscles themselves begin to burn in the process of glycoeogenesis, tk. it is easier for him than rebuilding the body to convert fat into energy. Can someone say something about this?
For this, there are amino acids that would not so die)
after training you must eat! especially protein. so that the muscles grow. cottage cheese is fatty at the time will be
Limit the consumption of sweet fruit, such as bananas, avocados, grapes, currants, etc. Avocado – sladkiy fruct.
No, it’s not sweet. Fixed, thanks for the tip-off!
Good afternoon! And what about skim milk? Or replace it with soy? But in soy is fat .. Can I add milk to tea?
Help me figure it out . I’m doing sports every day for 2 hours. (hour cardio and hour streching -3 times a week.And an hour of aerobic + hour cardio-2 times a week). Before the exercise I take l-carnitine 3000 units. Perelopatila all sites and this one in particular . and could not understand and combine in her head 2 things. There is no one hour before the friction and 2 hours after. But with eom you need to eat 5 once a day. My train lasts 2 hours ((((How can I be?)))))) Help me figure it out. Заранее спасибо)))) Reply Translate
Hello! I want to lose weight on 10 kg, came to the gym and the trainer wrote me a power program plus after this program, half an hour of aerobic workload, train every other day and observe a protein diet. Can I lose weight on this? just so far she noticed only the growth of muscles on her hands, and the fat does not go away. a month passed, but the diet was strictly observed only 2 weeks ..
Hello. The article says that you need to eat foods whose glycemic index is less than 60. GI pineapple and beets exceed 60, but further in the article these products are recommended for consumption.
Another question: what to do with honey? Is it better to exclude it altogether?
These products have very low glycemic load.
Honey, only natural, in a limited quantity is possible, because. it has many health benefits.
How does the glycemic index differ from the glycemic load?
And does the lack of food harm the muscles within 2 hours after training?
GI shows how fast the blood glucose level will increase after taking the product, and the GN shows how much the glucose level will increase. Simply put, foods with high GI and low GI raise the glucose level quickly, but not significantly. Thus, they remain suitable for dietary nutrition.
Abstinence from eating after exercise certainly harms the muscles. To compensate for harmful effects, specialized post-training complexes are used.
I do not use sports. How can I replace it, so that it does not interfere with fat burning and at the same time does not cause damage to the muscles?
I’m afraid I’ll have to sacrifice something, either by burning fat, or by muscle. Because food for recovery after training is contrary to diet for weight loss.
It is necessary to consider the diet in more detail. To lose weight, you need to create a calorie deficit in the diet. For example. Consider the daily rate of calories, we get 2100 kcal. We select a diet so that in a day we get 1500 kcal. The caloric deficit in this case will be 600 kcal per day. In a week, 4200 kcal is obtained. We add to the deficit what we burn in training. For example, three workouts per week burn 1000 kcal. In total, the deficit will be 5200 kcal per week. In this case, we will lose weight on
0,6 kg per week (1 kg = 7000-8000 kcal deficiency).
Count for your case and, if necessary, adjust the diet.
Hello 21 year, I weigh 100 kg, I do it regularly, but with my physique (endomorph), there are still excess fat on the sides, nothing I can do about it, I and run. in the mornings, and am engaged in the hour’s potlor, do not go away, decided to re-evaluate the food, could you help me make an approximate nutrition plan (preferably 4 one-time) to relieve excess weight but not muscle mass?
remove all fast carbohydrates (absolutely everything) from the intake, add protein, and try to gradually reduce the total intake of carbohydrates to a minimum, and for a week completely remove the intake of carbohydrates. Only fiber and protein. With such a diet for a month you can lose a fairly large amount of fat. In addition to food, do not skip running and other aerobic loads.
Good afternoon. I do not practice fitness, I do not swing, I do not train. In short, I do not do what all of you here are doing. But I have such a question: what kind of diet is needed to “lose weight” fat, and not muscle? I do not want to part with my muscle mass, but only with my fat. Thank you in advance for your reply. And I’m sorry if the question is “clumsy” :).
And than this diet does not arrange?
strange to read, that after training you can not eat two hours. it has long been established that after training it is necessary to eat almost immediately.
I agree, but only after the security forces. After cardio and aerobics immediately there is not recommended, otherwise all these pants on the path will be in vain .
Really strange it turns out. If I have a train at 6 in the evening, it turns out that with 4 until 10 evenings I will not have any meals (about an hour or so). In 2 I go to bed, and three hours before sleep again you can not eat. 11 morning rise and it turns out that 8 meals I should fit in 6 hours, while between receptions should pass 8-3 hours. A rubbish some
And what kind of GI in wheat porridge on milk?
Have porridge on the water 70, milk 30.
Hello. Tell L-carnitine it is better to drink before training aerobic or anaerobic?
Before aerobic, of course. It’s the same fat burner.
Hello, how can I build a pure dry muscle mass? Without fat? Weight is but a little is not enough, I would not like to add muscle to fat and lose the existing relief?
It is enough to be very good at the set of muscle mass4 for example workout per week, 3 cardio training run with amino acids that would not burn muscle tissue but only fat (roughly speaking) and cardio before training is mandatory!
Is not it easier to first gain weight, and then dry it off?