Dieting and nutrition
The principle of weight loss is always a reduction in energy intake from food so that eating less consumption. Diet lose weight by approximately 0.5 – 1 kg per week, if the energy gap is about 2100-4200 kJ (500 -1 000 calories) per day.
In the novelty of losing weight!
If necessary, calories can be calculated from the initial stage and can be recorded to hide from them. According to a Finnish doctor will take the appropriate speed of weight loss books, is 250-500 grams per week. Lowest safe energy is 1200 per day, kcal for women and 1500 kcal per day for men.
Correct eating habits are important. Plate is a good starting point for weight loss taking into account the recommendations of fats (less than 30% of energy) and protein (10-20% of energy). Unhealthy foods can not leave without buying. Random celebrations do not impede weight loss. Everything matches. If you can train a lot of strength training workout in favor of protein to eat maybe even more, esimerkiski 25% of the energy drop and the amount of carbohydrates.
Some supplements have been proven to benefit the fat burning. These include, for example. Omega-3 EPA and DHA and CLA.
We suggest:
Berries, fruits, vegetables, and vegetables (low-energy, kolesteroolia and fat, and many vitamins, minerals and trace elements, antioxidants and fiber)
Fish, lean meat and dairy products and beans
Fiber-rich foods such as whole-grain rye and oat (bran), porridge (like a very hungry, maintain bowel activity)
Relaxation, good mood, movement, and adequate sleep
Are advised to limit
Sweets, chocolate, biscuits, cakes, meat pies, pasties, savory, too many sandwiches, small fibrous sandwiches, pre-prepared meals and fast food.
Sugary soft drinks and alcohol
Salt (binds water, raises blood pressure and weight)
Eat a variety of, and avoid saturated fat, or dairy products and meat. Hard fats raise LDL (bad cholesterol) levels and blood pressure. Tyydyttämättömätrasvat that you get the fish and vegetables, reduce inflammation, increase testosterone levels (good, when you lose weight), and reduces depression. Fats in the daily energy demand will be 25-30%.
Carbohydrates are all too often presented in a positive light. In fact, carbohydrates are just practice, it is part of the ruuastamme which we ourselves can easily läskistymään. Avoid high-glycemic index foods. These are: bleached wheat bread, white pasta, jasmine rice, to buy Bulk, Chocolate, limsat, sweetened juices, cakes, biscuits .. When you’re getting rid of most of these away from your daily life, so you can expect many positive effects quickly.
Proteins are popular with bodybuilders. Normal non-sports enthusiasts a person needs 0.5-0.8g protein / kg body weight per day. Similarly, seeking to enable their bodies to build to eat a minimum of 1.5-2.5g/painokilo protein per day. This is equivalent to 80 kg for a man, therefore, about the amount of 120-200 grams. The most popular protein foods are meat, fish, chicken, turkey, egg, tuna, cottage cheese, curd, skimmed milk, macaroni, rice,. Keep in mind the balance between them. It’s also good to know that grain products, the proteins are not nearly as well-utilized muscle growth in mind, so when you calculate your daily protein intake so you can take this fact into account.
Fats
WHO / FAO recommend that fats provide about 20% -30% of today’s energy needs. Fat should not be afraid, but its sources must be selected correctly: BIC Mac is not a good option, canola oil and fish while the other hand, are. Drop off the hard fats, and focus on good fats. Plenty of moving around within the recommended number of athletes should be less than 35% of the fat days energiasta.Tuoreista vegetables and vegetable-derived carbohydrate replacement of grease at the same time limit the vegetables and fruits of healthy fiber, minerals, vitamins and enzymes access.
Saturated fats raise cholesterol levels. Unsaturated fats (eg olive, canola, cottonseed, camelina, and Sweet Almond) is again a beneficial effect on health. A rule of thumb, that the unsaturated fats lower “bad” LDL cholesterol and raise “good” HDL number. Saturated fats raise both values. Trans fats lower HDL UNHCR and raise LDL.
Tags: diet
