High-protein diets

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In a world full of temptations it is increasingly difficult to maintain a shapely figure. Unwanted kilograms are deposited in our bums or stomach, but it is not so easy to get rid of them. When we start slimming, we are looking for information on how to do it best, sometimes the fastest, what to avoid and what to eat. During the search, we happen to find information or ideas for slimming that have nothing to do with the truth. What advice to beware of? 

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1. Avoid cereal products 

We often hear I’m on a diet, I do not eat bread. Recently, the belief that carbohydrates have become popular with the popularity of protein diets it’s our enemy and to lose weight or maintain a slim figure, you have to eliminate them all. We throw in one bag those that should really disappear from the diet, and those that should be found in the daily diet.

Meanwhile, carbohydrates should form the basis of everyday nutrition, then slimming will be healthier and make more sense. The complete elimination of any of the nutrients from the diet causes that it is not balanced, what in the future may result in various ailments. The only what can and should be eliminated on a slimming diet, there are excessive calories in consumed meals. 

Nutritional recommendations specify that cereal products should be found on our plate from 4 to 5 times a day. Instead of eliminating them from the diet, let’s pay attention to their quality. Replace the white bread with whole grains, white brown rice, add porridge to the chicken, and leave the sugar for tea in the sugar bowl. Remember that whole-grain cereal products are a source of valuable vitamins and mineral salts and dietary fiber. They are not less caloric than the products from purified (white) flour, but have a higher nutritional value, and the fiber content makes them more filling. 

When cooking rice or pasta, pay attention to the cooking time given by the producer. Too long cooking of this type of products increases their glycemic index (classification of food products based on their effect on blood glucose levels in 2-3 hours after their consumption). 

It is advisable, however, to consume products with a low GI and a high content of dietary fiber, which reduces the risk of diabetes and cardiovascular diseases. 

 2. Wonderful high-protein diets 

High-protein diets, so popular in recent times, are also low-carbohydrate diets. Quickly noticeable effects of these diets in the people who used it, they created the belief that they are the best. Meanwhile, studies have shown that at the beginning of their use for 3-6 months, yes, weight loss was significant, but after a year there is no difference between the effects of this diet and a low-calorie diet. 

The loss of the first kilograms on high-protein diet results from the dehydration of the body and the mobilization of glycogen stores in order to supply the glucose that is missing in the body. High protein diet is not a balanced diet, therefore its use may have various effects. People using high-protein diets more often suffer from constipation, pain and dizziness, nausea, dehydration, fatigue, increased thirst, polyuria. Often there are also diseases that burden the body for longer – cardiac arrhythmia, renal failure, osteoporosis or risk of some cancers. The threat of these diseases results from the lack of vitamins B1, B6, A, E, minerals – potassium, calcium, magnesium, iron and dietary fiber, which such diets do not provide in sufficient quantities. 

3. The amount of fruit eaten is irrelevant 

If you meet with the theory that the diet can eat fruit without restrictions – do not believe in it. When it comes to this group of products, one should maintain relative moderation and pay attention to their calorific value, because fruits differ in energy value. Those with lower calories are for example strawberries, grapefruit or melon, while those that have more calories are bananas or grapes. So let’s control the amount of fruit in the diet. Be careful not to exceed the consumption of two kilos a day. Let’s also remember to be careful about the amount of fruit juices in our diet. If they are juices made by us at home, squeezed out of fruit and unripe, they can be treated like a portion of fruit. If, on the other hand, they are juices bought in the store, be careful not to sweeten them, and limit their quantity. 

What to drink instead of juice? Invariably and always recommend water, the healthiest and surest way to quench your thirst. During the day, we should deliver about 2 liters of fluid to the body, preferably in the form of mineral water. Water helps in slimming, cleanses the body, is necessary in the processes taking place in it. 

Do not let us also believe that drinking water before a meal increases your appetite, this is not true. It is also true that drinking green tea accelerates the burning of calories. Studies have shown that drinking this drink has no effect on the effects of a slimming diet. So let’s drink water both on the diet and after it’s finished. Let the bottle of water be an inseparable element of our healthy lifestyle. , 

Many people think that obesity is only a matter of aesthetic appearance. It often happens that people with excessive body mass have a problem with self-esteem. Unfortunately, this is not just a matter of low self-esteem, it is primarily a health problem that increases the risk of many diseases and premature death. 

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You can read also: BMI – should we really care?

 

Posted on: June 28, 2019

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