Caloric content of your diet should be calculated in such a way that the energy that you will receive with food is lower than your energy expenditure. When the body weight is normalized, to keep it at this level it will be necessary that the influx of energy corresponds to its expenditure.
However, first of all, pay attention to the fact that consumption of fatty and sweet was minimized. In a number of cases, this simple measure can be enough to find the optimal weight. This in itself is already a considerable achievement. However, it is possible to achieve much more - to reduce the risk of endocrine disorders, coronary heart disease, certain oncological and other diseases.
What are the main principles of dieting when obesity appears? They are few. Try to memorize these requirements and use it when creating the menu.
- Caloric content of food should be limited (reduced), but not too much. The Institute of Nutrition of the Russian Academy of Medical Sciences does not recommend the use of diets with a caloric content below 600 kcal, since acidosis can develop, negative nitrogen balance appears, uric acid in the blood serum, pain in the heart, electrocardiographic and other changes. Usually, diets with a calorie content of 800 to 1800 kcal are used.
- The content of animal fats is reduced. And the share of vegetable oils rises to 50% of the total amount of fat in the diet (polyunsaturated fatty acids, which are rich in vegetable oils, activate the consumption of fat).
- Limited use of "fast" sugars (for example, beet or sugar cane).
- Products that increase appetite (spices and seasonings) are excluded.
- The feeling of satiety is created at the expense of vegetables and fruits, which have a low caloric content for a large volume, and also 5-6 meals a day (without transferring the main share of daily caloric content for evening hours).
- The content of salt in the diet is limited to 2-3 g and water up to 1-1.5 liters, in summer hot days - up to 2 liters.
- Use unloading days, which are also called "zigzag" power.
Limit the amount of fat in the diet at first to 60-70 g, and then to 30-50 g. Pulses, potatoes, black bread (or white with bran), use 100-150 g per day (no more!).
Milk use predominantly fat-free. Fruits and berries prefer sour and sweet and sour tastes.
From drinks, give preference to freshly squeezed fruit and berry juices of unsaturated varieties (without the addition of sugar), table and medicinal mineral waters, green tea, weak black coffee, infusions of hawthorn and other vitamin plants. Alcohol should be abandoned altogether.
Dishes are recommended as little as possible to salt, meat and fish products - cook or simmer (use only low-fat varieties). Prefer steam, not fried foods, because they have less fat and extractives. Soups eat for the most part vegetarian - vegetable, fruit several times a week for half a port. And in general, prefer dishes from vegetables, especially fresh ones.
Exclude strong boiling broths of meat and fish, meat fat, as well as by-products - the heart, lungs, liver (they are very rich in cholesterol). Avoid fatty meat and fish, industrial sausages, cream, cheeses with high fat content, and in general all fatty. Banned for you should be chocolate, cocoa, sweets, cakes, jams, jams, jam, pickles, smoked, pickled and canned foods, spices (pepper, mustard, etc.) and plants that enhance appetite, such as, for example, horseradish, garlic (radish can be included in the diet for obese patients, accompanied by gout, as it has a diuretic effect and promotes the excretion of salts), sorrel, etc. If obesity accompanies hypertension, then plants that contain magnesium salts (carrots, parsley, dill, dog rose, Greek eve and oatmeal porridge).
An example of a daily ration for 800 kcal
An approximate set of products with a calorie diet of 800 kcal may look like this:
- Kefir - 200 ml,
- Fish and meat are low-fat - 100 grams,
- Egg - 1 piece,
- Natural yogurt - 100 grams,
- Butter - 10 g each,
- Sour cream - 10 grams,
- Carrots, peppers, tomatoes and other vegetables - 200 grams,
- Potatoes - 100 grams,
- Sour apples - 100 grams,
- Water - 0,8-1,2 liter.
For a calorie diet of 1200 kcal, the daily set of products is wider:
- Kefir - 500 ml,
- Fish products - 100 g,
- Meat low-fat beef - 200 grams,
- Egg of chicken - 1 piece,
- Fruits (except grapes) - 300 g,
- Vegetables - 200 g,
- Potatoes - 100 grams,
- Beans - 20 grams,
- Dried fruits - 20 g,
- Butter - 10 g each,
- Salt - 2-3 grams,
- Water - 0,5 - 1 liter.
- Kefir or milk - 300 ml,
- Fish products - 100 g,
- Meat low-fat beef or poultry meat - 200 grams,
- Egg - 1 piece,
- Yogurt - 100 grams,
- Cabbage - 300 grams,
- The remaining vegetables are 200 g,
- Potatoes - 200 g,
- Dried fruits - 20 g,
- Butter - 20 g each,
- Water - 1 liter.
It is useful to know that after the growth and development of the organism, that is after 22-25 years, the intensity of metabolic processes begins to decrease gradually. The magnitude of this decline is about 7-8% every 10 years. Accordingly, with age, the norms of the diet should decrease. Remember this always, making up your diet.
If excess weight is combined with gastrointestinal diseases, then the raw vegetables should be excluded from the diet, containing coarse, strong fiber (for example, cabbage).
As for meat and poultry, they should be boiled or cooked in the form of cutlets for a couple. Bread is recommended white, but not fresh, but one and two days old.
It is worth remembering that prolonged use of a reduced diet leads to a slowdown in weight loss. This is due to the adaptation of the organism to the created negative balance of energy (there is a decrease in the level of basal metabolism) and a person can recover again. Therefore it is recommended to apply also unloading days. Such zigzags in the diet provide adequate rest for the overexcited insulin apparatus of the pancreas. However, do not rely only on a reduced diet, you also need to exercise and exercise. In a complex, this will ensure you a steady weight loss.