There are several basic principles underlying the diet for weight loss. It is important to eat partially and little by little, to exclude high-calorie foods and not to overeat at night. If you accept such rules for yourself, then you can quickly lose weight and get rid of cellulite on the legs and thighs. 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 to maintain a high metabolism and not 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, there are different opinions on how many times a day you need to eat to lose weight.
If you want to lose weight, then you need to divide the whole amount of food into 3-4 meals, and in the meantime make snacks with fruit or biscuits. If you also 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 distended, it is difficult to eat in small portions and the feeling of hunger continues.
With three meals a day it is easy to control the level of calories consumed and you can develop the right diet for weight loss, at a strictly defined time. But the negative aspects of such a diet are:
- feeling hungry if the break between meals is 4 hours or more and therefore there is still the problem of how to eat less to lose weight;
- there is no way to keep blood insulin levels at the same level;
- The absorption of nutrients and nutrients does not occur completely with a larger volume of food entering the stomach and intestines at the same time.
What food can you eat?
To lose weight and eliminate cellulite on the legs and thighs, you should limit the consumption of such products:
- Sugar. It is not only placed 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. During sedentary work, this amount of glucose is stored as fat. And the constant rise in blood sugar leads to diabetes, heart and vascular disease and even cancer.
- Flour, sauces, sausages, canned food also contain sugar and other harmful substances. Therefore, you need to 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 reappears.
The following foods and dishes should be used in the diet:
- Vegetables and fruits. They help to lose weight due to the high content of fiber, water, nutrients. But it is best to use those with low sugar content.
- Protein foods should not be excluded. The building of organs and tissues and their functioning is impossible without protein. When you do a weight loss diet, these products should be present in the menu. To process protein efficiently, the body expends energy, which further contributes to weight loss, and the feeling of satiety lasts for some time. Proteins are found in large quantities in meat, dairy products, seafood, cereals (oats, barley, wheat), beans.
- Don't forget the spices. They not only give a pleasant taste and aroma to familiar dishes, but also have the ability to burn fat, remove toxins and speed up metabolic processes. Cinnamon, ginger root, turmeric and paprika do the best job.
- Drink water throughout the day (2 liters), especially useful for weight loss, drink a glass of clean water 20 minutes before eating. It will dilute the gastric juice and fill part of the volume of the stomach. Sometimes this simple technique allows you to skip meals because our body does not distinguish between thirst and hunger.
Weight loss with complete abstinence from food
Avoiding food completely helps to significantly lose 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 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 thighs. In the first stage, the breakdown of fats begins and their reserves decrease. Instead, ketone bodies are formed, replacing the glucose needed for the brain to function.
The proteins that are also used for energy are then broken down. This will weaken the immune system and reduce muscle volume and tone. Therefore, the whole "weight loss" will consist of loss of muscle fibers and increased manifestations of cellulite.
If you do not eat anything, you can lose weight in a week, but then when you get out of this diet, each meal will be stored as fat and 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 do not have dinner, how much you can lose weight. It usually turns out that you get rid of excess weight by about 10-12 kg per month. But only in case of a strict refusal for breakfast.
Nutritionists do not recommend practicing such a diet, as it will lead to indigestion, hormone disorders.
Serving Dimensions
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 full of vegetables, and the other two are filled with complex carbohydrates and proteins, respectively. If you ask a specialist how many grams should be the portion of food for weight loss, he will answer that about 200 g.
Conclusion
If you want to lose weight, you need to 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 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 diseases and weight loss in such ways will become a problem.