There are several basic principles underlying a weight loss diet system. It is important to eat little by little, to exclude high-calorie foods and not to overeat at night. If you accept these rules for yourself, then you can lose weight quickly and remove cellulite on your legs and hips. A competent approach to nutrition, combined with physical activity, massage and salons, can give excellent results and improve overall health.
How many times a day to lose weight?
Nutritionists recommend eating 4-6 times a day to keep your 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 stay energetic throughout the day. However, when asked how many times a day you need to eat to lose weight, there are different opinions.
If you want to lose weight, then you should divide the whole amount of food into 3-4 meals, and in the meantime make snacks with fruit or crackers. If you too develop the habit of not eating fast carbs, then you can lose weight fast.
However, this type of food also has negative aspects:
- mode is difficult for those who work;
- if the stomach is dissolved, it is difficult to eat in small meals, and the feeling of hunger still lasts.
With three meals a day, it is easy to control the level of calories burned and you can create the right diet for weight loss at a strictly defined time. But the negative aspects of such a diet are:
- feeling hungry if there is a break between meals for 4 hours or more, and therefore the problem of how to eat less in order to lose weight still remains;
- there is no way to keep blood insulin levels at the same level;
- Assimilation of nutrients and nutrients does not occur completely with a larger amount of food that enters the stomach and intestines at the same time.
What foods can you eat?
To lose extra pounds and eliminate the appearance of cellulite on the legs and thighs, you should limit the consumption of such products:
- Sugar. It is not just put in a cup of tea or coffee. It is found in other foods, so a person imperceptibly eats about 15 tablespoons of sugar a day. Including inactive work, this amount of glucose is stored as fat. And the constant rise in blood sugar leads to diabetes, heart and blood vessel disease, and even cancer.
- Flour, sauces, sausages, canned food 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. The body absorbs them quickly, but after an hour the feeling of hunger reappears.
The following foods and dishes must be used in food:
- Vegetables and fruits. They help in weight loss due to the high content of fiber, water and nutrients. But it is best to use those with little sugar.
- Protein foods should not be excluded either. The building of organs and tissues and their functioning is impossible without protein. When you follow a weight loss diet, these products must be present on the menu. In order to process proteins efficiently, the body consumes energy, which further contributes to weight loss, and the feeling of satiety continues for some time. Proteins are found in large quantities in meat, dairy products, seafood, cereals (barley, barley, wheat), beans.
- Don’t forget the spices. They not only give a pleasant taste and aroma to famous dishes, but also have the ability to burn fat, remove toxins and speed up metabolic processes. Cinnamon, ginger root, turmeric and red pepper do this task best.
- Drink water during the day (2 liters), especially good for weight loss, drink a glass of clean water 20 minutes before eating. It will dilute the gastric juice and fill part of the gastric volume. Sometimes this simple technique allows you to skip a meal, because our body does not distinguish thirst from hunger.
Weight loss with complete rejection of food
Avoiding food completely helps to significantly reduce weight. But in answer to the question of how much you can lose weight if you do not eat for a week, you can answer that during that time the weight will be reduced by 7-10 kg. But complete fasting does a lot of damage and does not remove cellulite from the legs and hips. In the first phase, the breakdown of fat begins and its reserves are reduced. Instead, ketone bodies are formed that replace the glucose needed for the brain to work.
Proteins that are also used for energy are then broken down. This will lead to a weakening of immunity and a reduction in muscle volume and tone. Therefore, all "weight loss" will consist of 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 get out of this regimen, each food intake will be stored as fat and your weight will grow even faster. And the muscles will remain weak.
Many people know that if you do not eat in the evening, it greatly facilitates the weight loss process. But not everyone knows that if you don’t eat dinner, how much you can lose weight. It usually turns out that you get rid of extra pounds by about 10-12 kg per month. But only in the case of a strict refusal of the evening snack.
Nutritionists do not recommend practicing such a diet, as it will lead to indigestion and hormonal disorders.
Serving Sizes
There are other secrets to 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 with complex carbohydrates, ie proteins. If you ask an expert how many grams a portion of food should have when losing weight, he will answer that it will be about 200 g.
Conclusion
If you want to lose weight, you should stick to a light diet and develop new eating habits. It is also important to consider the portion size for weight loss, the total number of calories and individual body characteristics. It is important to remember that both a complete refusal to eat and a lack of dinner can lead to the development of the disease and losing weight in such ways will turn into a problem.