There are several basic principles behind the slimming nutrition system. It is important to eat fractionally and little by little, to exclude high-calorie foods and not to overeat at night. If you accept these rules for yourself, you can quickly lose weight and remove cellulite on the legs and hips. A competent approach to nutrition, combined with physical activity, massage and salon procedures, can yield excellent results and improve overall health.
How many times a day to lose weight?
Nutritionists recommend eating 4-6 times a day to keep your metabolic rate high and not feel hungry. This allows the body to be constantly at a high energy level. People who eat often and little by little remain vigorous throughout the day. However, on the question of how many times a day it is necessary to eat to lose weight, there are different opinions.
If you want to lose weight, you need to divide the entire amount of food into 3-4 meals and, in the meantime, snack on fruit or crackers. If you also develop a habit of not eating fast carbohydrates, you can quickly reduce your body weight.
However, this type of food also has downsides:
- the regime is difficult for those who work;
- if the stomach is bloated, it is difficult to eat small portions and the feeling of hunger persists.
With three meals a day, it is easy to control the level of calories consumed and you can work out the correct diet for weight loss, at a strictly defined time. But the downsides of such a diet are:
- feeling hungry if the break between meals is 4 hours or more, and then the problem of how to eat less to lose weight persists;
- there is no way to keep the insulin level in the blood at the same level;
- the assimilation of nutrients and nutrients does not occur completely with a larger volume of food entering the stomach and intestines simultaneously.
What food can you eat?
To lose extra pounds and remove the cellulite phenomenon on the legs and thighs, you should limit the consumption of these products:
- Sugar. It's not just put in a cup of tea or coffee. It is found in other dishes, and therefore a person imperceptibly eats about 15 tablespoons of sugar per day. With sedentary work, this amount of glucose is stored as fat. And the steady rise in blood sugar leads to diabetes, heart and vascular disease, and even cancer.
- Flour, sauces, sausages, canned food also contains sugar and other harmful substances. Therefore, you should make sure that such products are on the table as rarely as possible.
- Pasta, rice, white flour contain refined carbohydrates. They are quickly absorbed by the body, but after an hour the feeling of hunger returns.
The following foods and dishes must be used in food:
- Vegetables and fruit. They help reduce weight thanks to their high content of fiber, water, nutrients. But it is better to use those that are low in sugar.
- Protein foods should not be excluded. The construction of organs and tissues and their functioning is impossible without proteins. When on a weight loss diet, these products must be on the menu. To efficiently process proteins, the body spends energy, which further contributes to weight loss, and the feeling of fullness continues for some time. Protein is found in large quantities in meat, dairy products, seafood, cereals (oats, barley, wheat), beans.
- Don't forget the spices. They not only give a pleasant taste and aroma to familiar dishes, but also have the ability to burn fat, remove toxins and speed up metabolic processes. Most of all, cinnamon, ginger root, turmeric, red pepper cope with this task.
- Drink water during the day (2 liters), especially useful for weight loss, drink a glass of clean water 20 minutes before meals. It will dilute the gastric juice and fill part of the stomach volume. Sometimes this simple technique allows you to skip a meal, because our body doesn't distinguish between thirst and hunger.
Weight loss with complete refusal of food
Avoiding food completely helps to significantly reduce weight. But in answer to the question of how much you can lose weight if you do not eat for a week, you can answer that during this time the weight will decrease by 7-10 kg. But complete fasting hurts a lot and does not remove cellulite from the legs and hips. In the first phase, the breakdown of fat begins and its reserves decrease. Instead, ketone bodies are formed, which replace the glucose needed for the brain to function.
After that, the proteins are broken down, which are also used for energy. This will lead to a weakening of the immune system and a decrease in muscle volume and tone. Therefore, all "weight loss" will consist in the loss of muscle fibers and the increase in the manifestations of cellulite.
If you eat nothing, you can lose weight in a week, but then when you quit this regimen, any food intake will be deposited as fat and the weight will grow even faster. And the muscles will remain weak.
Many people know that if you don't eat in the evening, the weight loss process is much easier. But not everyone knows that if you don't have dinner, how much weight you can lose. It usually turns out to shed excess weight of around 10-12 kg per month. But only in case of a strict refusal to have an evening snack.
Nutritionists do not recommend practicing such a diet, as it will lead to indigestion, disrupt hormones.
Size of the publication
There are other secrets of proper nutrition for proper weight loss. It is important to reduce the amount of food consumed. An interesting method can be used to get enough nutrients and lose weight.
Take a plate, the diameter of which will be 24 cm, divide it into two parts, and the other half - again in half. The first is full of vegetables and the other two are full of complex carbohydrates and proteins respectively. If you ask a specialist how many grams a serving of food should be when losing weight, he will answer about 200 g.
Conclusion
If you want to lose weight, you should follow a light diet and develop new eating habits. It is also important to take into account the portion size for weight loss, the total number of calories and the individual characteristics of the body. It is important to remember that both complete refusal to eat and lack of dinner can lead to the development of diseases, and losing weight in such ways will turn into a problem.