The main principle of nutrition for obesity is the reduction of energy value in the human diet. In the first place, it is worth reducing or stopping using simple carbohydrates, since they do not have the substances necessary for life, and this will not become a threat to health. There are cases when the patient can not deny himself sweets, in such situations, you can allow a sugar substitute - xylitol or sorbitol (not more than 30 g per day). But you can always achieve results by eliminating only simple carbohydrates. It is necessary to reduce in the daily diet and complex carbohydrates, which are contained in porridges, potatoes, flour products. These products contain starch, which when taken into the body turns into fat and favors the development of obesity.
With obesity, the diet should include enough food containing protein (fish, cottage cheese, eggs, meat). Proteins are necessary for the body to synthesize enzymes that oxidize fats in the body. Proteins of vegetable origin are found in beans, lentils, peas, etc.
There is an incorrect opinion that people with obesity should be excluded from the diet of fatty foods. Conversely, a certain amount of fat is good for weight loss. This effect can be achieved with the help of lipolytic enzymes that oxidize fats accumulated in the body.
The decrease in body weight is promoted by vegetable and milk fats contained in cream, butter, sour cream, etc. Therefore, to effectively combat excess weight, a person can consume 70-100 grams of fat a day, 20-25 g of which must be vegetable fats. In addition, from fatty foods a feeling of satiety appears for a longer time. Food fats suppress the secretion of insulin, thereby slowing the conversion of carbohydrates into fats.
If you follow a diet, you should eat the optimal amount of food with a high content of vitamins and minerals. Such conditions can be properly observed if the diet includes a sufficient number of vegetables and fruits. Vegetables also improve secretion and prevent the formation of stones in the gallbladder, increasing the secretion of bile.
However, people who are obese should to a certain extent limit the use of certain vegetables and fruits (for example, grapes, potatoes, melons, pears, apricots, mandarins, oranges, peaches). It is also better to remove spices, spices, broths, fish and mushrooms from daily food, because they only increase appetite. Food should be slightly salted when the dish is ready, without using salt during cooking. Of course, it is necessary to completely exclude alcoholic and sweet drinks.
To quench your thirst, it is recommended to drink a little bicarbonate mineral water or an infusion of dog rose (but not more than 1 liter a day).
To improve the effect, it is necessary every week to arrange unloading days. Particularly good are apple, cucumber, meat, dairy and sour cream days. Of course, with a sour and meat unloading day, well-being will be better, as the feeling of satiety from these products remains for a long time.
If you combine 2 fasting days, it is better if the first day is meat, and the second is sour, cucumber or apple. So they will be more effective and better transferred. It is desirable to spend a lot of time on fasting days in the open air, as well as perform a small physical load.
It is best to combine the above mentioned diet with regular housework. If this work without sufficient physical exertion, it is worth replacing it with physical therapy, for this purpose swimming is ideal.
An effective treatment will be considered if the weight reduction is gradual, about 4-5 kg per month, not more.