28 March 2016, 08:58
I so want the extra pounds to melt, and at the same time not to feel hungry. Is it possible? It turns out it’s possible. American scientists say: if you follow only five points of proper nutrition, you can forget about the feeling of hunger, excess weight and poor health.
Photo: Burda Media
The most important thing is not to starve!
Nutritionists are sure: in no case should you limit yourself to food. Remember: the more dietary restrictions, the less substances you need to burn fat enter your body. Therefore, in order to lose weight, you must definitely … eat! By the way, the feeling of satiety is determined by the amount of food eaten, and not by its calorie content. For example, if you drink a teaspoon of sunflower oil, the body will receive the same number of calories as after a kilogram of cucumbers. But does this create a feeling of satiety?
Add first!
Photo: Burda Media
You can eat more than usual and still not get better. Do not trust? It is enough just to switch to low-calorie food, and almost all first courses can be attributed to such food. No wonder the French are slender and beautiful. Mind you, they are big lovers of soups. If you switch to a diet enriched with water, the energy value of the diet is reduced by more than 20%. By including first courses in your menu, you can quickly get rid of extra pounds almost imperceptibly. Just remember, in order to lose weight by one or two sizes in just a couple of months, the daily diet for women should be 1500 kcal per day, and for men 2300 kcal. The main thing, no less, you remember that the body will perceive the lack of food as stress and begin to store fat in reserve.
Calcium on the menu!
Photo: Burda Media
Imagine, the ice broke, extra pounds began to go away, and useful substances, such as calcium, began to go with them. Washing out this microelement is fraught with health problems: teeth and nails may begin to deteriorate, the risk of fractures and stress on the heart increase. Another interesting fact, with calcium deficiency, fat actively accumulates under the skin and does not want to burn. Those who receive calcium at 1300 mg per day are less likely to become obese compared to those who are content with a lower dose. The daily rate of calcium can be replenished by drinking 1 liter of kefir or eating 200 grams of cheese.
Remember fiber!
Photo: Burda Media
Reconsider your attitude to fruits and vegetables, which are the main source of fiber. If there is more fiber that successfully fills the stomach, a feeling of satiety is created fairly quickly. Fiber is not completely absorbed, it acts on the intestines as a kind of brush. Vegetable fibers adsorb slags on their surface — the end products of metabolism, which are formed during the breakdown of fat cells and pollute the body. Fiber stimulates the intestines, so that part of the high-calorie food does not have time to be absorbed, but is removed undigested. Scientists have calculated: 1 gram of fiber neutralizes 7 kcal. Really, great?
More often but less
If you follow the example of eating more often, but less, the effect of small portions will work. The metabolism will be rebuilt from a fat-saving regime to a fat-burning one. That is exactly what we need. Experts recommend at least seven times a day in small portions.
If you eat twice a day, without even exceeding the calorie limit, you will gain 2.5 extra pounds in a year. The nutrient absorption rate will increase from 60% to 100%. The body, frightened by such long breaks in eating, will simply start saving. And remember, the older we get, the more economical our body works and with age it consumes 30% fewer calories than in youth.
READ MORE:
Intuitive nutrition for a perfect figure
TOP 9 ways to help keep weight under control
Related Articles
The opinion of the editors may not coincide with the opinion of the author of the article.
