Proper diet for weight loss menu, how to build problems, particularly
American physiologist and nutritionist L. McDonald writes that the diet has no such importance we give it. Healthy person can have 3 to 8 times a day, and frequency of meals makes little difference. Domestic nutritionist M. the Queen, in contrast, believes that it is important to eat a fractional, sharing a large lunch and dinner meals into several smaller. In different sources for fitness and bodybuilding meet, just need to eat at least 5 times a day. Supposedly this «accelerates the metabolism.» Is this true, and what can be done by yourself, setting a specific diet for weight loss?
Menu to follow
Remember, in children’s sanatoriums were fed necessarily 8.00 porridge, 13.00 soup and the same porridge, but with a steam cutlet and 19.00 stunted cabbage leaves and lethargic cod on vegetables? About the same thing we propose to do with your diet in adulthood, if we want to lose weight. However, now still need to add a few apples for a snack and a handful of nuts. We get a standard menu, a «power on mode». On the Internet this phenomenon is called «Proper Nutrition» or PP, but nothing to do with the accuracy it has.
First of all, for a healthy person healthy diet for weight loss is not the number of meals, and regularity. Gastrointestinal tract «adjusted» to work in a strictly defined period of time. In textbooks on medical nutrition adult healthy people are advised to eat 3-5 times a day. It is important to eat at the same time that the nutrients penetrate fully. This mode is especially important for women after 40 who want to lose weight.
In addition, you need to use from 1 to 1, 5 g of protein per 1 kg of body weight, from 0, 8 to 1, 2 grams of fat per 1 kg of body weight, and not less than 3 g of carbohydrates, of which only 10% can come from sugars, fruits and fructose with honey. This is the minimum for the normal functioning of our metabolism. So no posting meals on time will not help if you just too much or eating too little.
The human body adapts very well to any changes in supply. In particular, if systematically not to eat, as do many dieters on a diet, you will just lose weight slower.
If you are not lazy and count the macronutrients in the correct nutrition, you can see a serious imbalance towards carbohydrates. And a deficiency of protein and fat. So the first thing to do is watch your diet «in person», that is to determine its calorific value and chemical composition.
How to adjust your diet?
For weight loss reference mode — 3 main meals, between each of which is 4 to 5 hours and 2-3 light snacks in between. For example: 8.00 Breakfast 13.00 lunch 18.00 dinner and snacks at 11.00, 16.00 and 20.00.
In such «layouts» there are opponents. In Particular, Minvaleev (Qty.N., physiologist) says that with this diet the stomach doesn’t have time to empty between meals. And the pancreas is forced to constantly produce insulin and, therefore, is to reboot. The same author indicates that too frequent eating, for example, every 1-2 hours can lead to overeating rather than to the right mode.
Problems you may encounter
On the Internet we read the following:
- Breakfast: cereal, fruit, cheese or egg
- Second Breakfast: fruit and nuts
- Lunch: porridge, fish or meat, vegetables with butter
- Snack: yogurt and berries or vegetables
- Dinner: fish or cottage cheese or eggs, non-starchy vegetables
Some people, however, have a very strong hunger, if you start the morning with porridge. How it works insulin resistance. A couple of hours after a carbohydrate Breakfast such people experience hunger. While other train before dinner, and it looks very doubtful possibility to recover steam Pollack and a handful of vegetables. In General, all of these things can and should adapt, and make your diet for weight loss in accordance with the needs of the body.
The rules are — you just have to observe intervals between meals and the General «matrix» of calories, proteins, fats and carbohydrates for weight loss. How to allocate free of the day, your question.
Myths about nutrition, exercise and regime
Highlights of the day routine — mandatory 8 hours sleep and at least 30 minutes of physical activity per day. I do not mean training, but, for example, walking or outdoor games with children. Training was a different matter altogether. Power lover better run every second day, and cardio as needed. Physically active people can do it not more often 1 time a week, and those who work on office work must practice often from 2 to 6 times a week. Between snacking and exercise can take from 30 to 60 minutes. Between food intake and exercise — 2 hours, if food precedes.
After class, contrary to popular belief, you can eat. And even necessary — this will allow you to preserve muscle and to avoid the negative effect of cortisol on hormones. Another thing, the progress in losing weight always depends on how much power you got and how much spent, not from when you ate my chicken breast with buckwheat and cabbage. And at least once after the gym in the locker room eat, is not critical.
Another important point diet for weight loss — the myths about the benefits and harms of the waiver of a meal, the Western world generally rejects the Breakfast, moving to a Protocol of periodic fasting. Domestic users do not eat in the evening, terrified that calories supposedly develop after 6 in the fat by slowing the metabolism. If this is true? In fact, all these arguments have nothing to do with reality. Move aside Breakfast, closer to the middle of the day and skipping dinner does not affect the rate of weight loss.
at least until these activities are given to the person naturally, it will be to lose weight, staying in «the zone» of the calorie deficit. And once to replace the deficit will come «support» or «excess» — to keep or gain weight. Skipping meals is justified only when just help people eat the right amount of food. And it does lead nowhere, if you are difficult and provoke overeating.
And great tips in the video: