Cut the calorie content of the diet to 1000-1200 kcal
Low-calorie diet, practiced for a long time, usually slows down metabolism. This leads to the fact that the food is digested more slowly and a significant part of the calories goes to the “fat depot.” At the same time, the daily caloric value of less than 1,300 kcal is considered critical.
This means that it is very likely to cause severe and sometimes irreversible consequences for your body: metabolic and hormonal disorders, exacerbation of chronic diseases and the emergence of new ones. How right? When losing weight, you can not fall below the mark of 1300 kcal, an exception to the rules – when planning days of release together with a doctor.
Healthy weight loss is done in this way: count the daily calorie intake, subtract 200 calories from it and follow this diet for 2-3 weeks. As soon as weight loss has stopped, subtract 200 more kcal. And so, until you reach the desired result.
Dine with fruits
Some diets prescribe that people who lose weight take only fruit for dinner. They say, their calorie content is low, which means that the benefits of losing weight are obvious. In fact, fruit – not such harmless food, as it seems at first glance.
Apples, oranges, pears, and plums, eaten on an empty stomach, can cause fermentation and bloat, promote insomnia and worsen problems with the gastrointestinal tract.
How right? The ideal food for dinner is proteins. They give a lasting sense of satiety and at the same time are caloric. According to your preference, you can choose a slice of fish or poultry, a small portion of cottage cheese or a glass of yogurt with fresh fruit.
Drink water, more water
The body of most people does experience water shortages, but at the same time replacing food with liquid is dangerous for life. Water cannot replace basic meals, and to use it as a snack is also a bad idea. Approximately the same can be said about juices – they are good as a “dessert,” but not lunch or dinner.
How right? Calculate the amount of water your body needs for normal operation. For each 0.5lbs of your weight should be 30 ml of water. Adequate drinking regimen is an important weight loss tool on which it depends on how quickly and to what extent nutrients will be delivered to the cells and how “active” the digestive tract will be.
The benefits of spices for weight loss have been proven by scientists. According to foreign experts, such seasonings as cardamom, chili, cloves, cinnamon, ginger, rosemary, and cumin can “break up” the metabolism, so that weight loss is accelerated. But in fact, the proven effect is very fleeting and in rare cases exceeds 1.5-2 hours. If this does not balance the number of calories consumed and consumed, you will not lose weight.
How right? Do not compromise the digestive tract! Too spicy and spicy food can become sources of digestive problems.
Eat everything but fat-free
In fat-free foods, there are fewer calories than in normal, unprocessed food. But go on a diet that excludes fat, still not worth it. The latter is necessary for the normal functioning of the brain, the production of essential hormones and the maintenance of the health of the reproductive system, both women, and men.
True, it is only about beneficial fats, the sources of which are vegetable oils, fatty fish, all kinds of nuts, dairy products. Fats contained in fast food, flour and sweet foods (that is, trans fats) will harm, not good.
How right? Choose foods with medium fat content. So, if you like dairy products, stop at the mark of 5-9%.