There are several basic principles at the heart of the weight loss nutrition system. It is important to eat fractionally and little by little, exclude high-calorie foods, and not overeat at night. If you accept such rules for yourself, then 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 give excellent results and improve overall health.
How many times a day to lose weight?
Nutritionists recommend eating 4-6 times a day in order to keep the metabolic rate at a high level and not to 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 you need to eat in order to lose weight, there are different opinions.
If you want to lose weight, then you should divide the entire amount of food into 3-4 meals, and in the meantime, take snacks with fruits or crackers. If you also develop a habit of not eating fast carbohydrates, then you can quickly reduce body weight.
However, this type of food also has negative aspects:
- the regime is difficult for those who work;
- if the stomach is distended, it is difficult to eat in 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 negative aspects of such a diet are:
- feeling of hunger if the break between meals is 4 hours or more, and therefore the problem of how to eat less in order to lose weight persists;
- there is no way to maintain the level of insulin in the blood at the same level;
- assimilation of nutrients and nutrients does not occur completely with a larger volume of food simultaneously entering the stomach and intestines.
What food can you eat?
In order to lose extra pounds and remove the phenomenon of cellulite on the legs and thighs, you should limit the consumption of such products:
- Sugar. It is not only 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 a day. With sedentary work, this amount of glucose is stored as fat. And the constant increase in blood sugar leads to diabetes, heart and vascular diseases, and even cancer.
- Flour, sauces, sausages, preserves also contain 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 arises again.
The following foods and dishes must be used in food:
- Vegetables and fruits. They help to reduce weight due to their high content of fiber, water, nutrients. But it's best to use the ones that are low in sugar.
- Protein foods should not be ruled out. The building of organs and tissues and their functioning is impossible without protein. When dieting for weight loss, these products must be present on the menu. In order 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 (oat, barley, wheat), beans.
- Don't forget about spices. They not only give a pleasant taste and aroma to familiar dishes, but also have the ability to burn fats, remove toxins, and accelerate metabolic processes. Cinnamon, ginger root, turmeric, and red pepper do the best with this task.
- Drink water throughout the day (2 liters), especially good for losing weight, 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 does not distinguish between thirst and hunger.
Weight loss with complete refusal of food
Avoiding food completely helps to significantly reduce weight. But in response 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 does a lot of harm and does not remove cellulite from the legs and hips. At the first stage, fat breakdown begins and its reserves decrease. Instead, ketone bodies are formed, replacing the glucose necessary for the brain to function.
After that, proteins are broken down, which are also utilized for energy. This will lead to a weakening of immunity and a decrease in muscle volume and tone. Therefore, all "weight loss" will consist in the loss of muscle fibers and increased manifestations of cellulite.
If you don't eat anything, you can lose weight in a week, but then when you exit this regime, 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 do not eat in the evening, then it greatly facilitates the process of losing weight. But not everyone knows that, if you do not have dinner, how much you can lose weight. Usually it turns out to get rid of excess weight by about 10-12 kg per month. But only in the 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.
Serving sizes
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 with a diameter of 24 cm, divide it into two parts, and the other half - again in half. The first is filled with vegetables, and the other two are filled with complex carbohydrates and proteins, respectively. If you ask a specialist how many grams a portion of food should be when losing weight, he will answer that 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 a complete refusal to eat and a lack of dinner can lead to the development of diseases and losing weight in such ways will turn into a problem.