Slimming during puberty
Let’s start with what obesity is, although considering that it is a sports forum, it is not always the reason for the reduction. Obesity is a disease during which we increase excessively weight. Needless to say, this excessive mass is fat.
How does fat tissue increase?
There are 2 ‘methods’. One is the accumulation of triacylglycerides in fat cells. The second is increasing the number of these cells. Of course, these are not separate processes and usually take place simultaneously.
‘They say I’m lazy’
Obesity is often ‘written’ in our genes, also not always someone ’round’ is to blame for their appearance.
About ¾ of obesity is caused by genetic tendencies and only the remaining part is independent of genes.
‘What should I do?’
Arrange a diet or stick to its basic rules. Often the forum on the question ‘what diet’ is the low carb response. I think it’s okay if someone knows exactly what he’s doing. High fat and high protein diet have more negative effects on the body than the ‘normal’ diet. Of course, the proportions of ingredients can be changed, even it should be – but within reason.
‘So how do you break them down?’
Considering that the person who will prepare the diet is a person during puberty, one should add a few percent to the generally recommended amounts of energy derived from protein (10-15%). For many of you it is certainly obvious, but let me mention why, not more. Let’s leave that it will be around 20-35%. It is not enough anymore and in my opinion enough. Why, then, more? During adolescence, the anabolic processes over catabolic ones prevail. We just have to have something to build on, we do not want our reduction to slow down growth. We want to continue to develop properly and achieve our goal. The protein also speeds up the metabolism, which you must remember. It can also be added that the protein also affects the body’s immunity (directly eg milk proteins such as lactoferrin, immunoglobulins G and M, lysozyme, where to get protein? 2/3 from animal products such as meat, dairy products, fish, eggs). Why, not more? Because I am directing words to younger people, I am trying to present my vision of nutrition aimed at achieving a goal when running a health-promoting diet .. Protein in large quantities will overload the kidneys, About 2 / 2.5g of protein per kg body weight should not be Threats, but not every slimming person is a killer workout at the gym Most people are ordinary boys or girls who want to see ‘better’ or ‘better’ in the mirror.
They will not need more protein, and long-term use of larger amounts of protein rather interferes with health. Protein as a source of energy is its worst source, it is clearly less efficient than carbohydrates or high-energy fats, which with the caloric restriction (often 500 kcal on the minus of demand and more) may be a little ‘comfortable’ situation for the ‘new-slimming’.
Another macronutrient – fats.
Maybe at the beginning I will leave the fats as a food ingredient, and mention fat fats. Are we unnecessary? They are needed, and very much. As a subcutaneous adipose tissue – it serves as a reserve of energy (of course we want to use while slimming down) and also has an insulating function (look at Eskimos, their high fatness provides them with better protection against cold). Fat derivatives are, for example, steroid hormones or prostaglandins. Fats in our body have one more important function – they protect the internal organs. Now the role of food fats. They provide a huge amount of energy, essential fatty acids (the body is unable to synthesize them alone). They are a source of vitamins A, D, E, K, which are fat-soluble. They are often used to improve the taste of meals. How much should they cover energy from demand? I put up quite similarly as in the case of protein. 25-30%. We do not show a higher demand for fats. However, this is not so easy, because what effect these lipids have on our health depends on their composition, and more precisely on which fatty acids are the source. Therefore
Saturated fatty acids are found in both animal and vegetable products. There are many controversies around these acids. They are believed to be unhealthy. Unhealthy is their excess, not the fatty acids themselves. They also need our body, but taking into account the ease of their supply with ordinary nutrition and the consequences of their excess – they can actually make a ‘bad’ image. Excessive intake leads to atherosclerosis, and some cancers.
Monounsaturated fatty acids Their main sources are olive oil and rapeseed oil devoid of erucic acid. Here is the opposite effect – They prevent atherosclerosis and lower the LDL fraction (colloquially ‘bad cholesterol’). At the same time, they raise the HDL fraction (‘good cholesterol’)
Polyunsaturated fatty acids (PUFA), in particular NNKT (essential fatty acids) I think that is probably the most important point regarding fatty acids, because their deficiency shows – inhibition of growth, as well as impaired function of the kidneys, liver, heart and many other organs. It is also not colorful when it comes to excess. Excessive consumption of EFAs promotes the formation of tumors, especially Omega 6 promotes cell mutation. The intake of these acids (omega6, I’m not talking about EFA at this point) is enough in our diets, we do not add products as a source of omega 6. I scared a little, so I will mention the good effects of these acids (an excessively hard to take into account the average way nutrition). These omega 6 acids – they do not have to be our enemies – lower total cholesterol and LDL fraction. Particular attention, however, should be given to omega 3 fatty acids. They inhibit the formation of blood clots in the coronary and cerebral vessels, reduce blood pressure. In conclusion, EFAs are necessary for the growth of the young body and maintaining health regardless of age.
‘So what do I do with these fatty acids?’
Take care of their proportions. All it takes is more or less exactly what you need, because all relations are generalized and rounded. In addition, in different tables – there are various data, also pay attention to the numbers and at the same time do not let them go crazy.
‘concretes, ladies, particulars’
Sorry I give already. I will start with omega 3 to omega 6 fatty acids. 4.5. These acids should account for about 3% of energy from our calculated number of kilocalories. But I would put emphasis on the ratio, because let’s be honest who will count the% of energy from n-3 and n-6.
‘Okay, what about the overall ratio of fatty acids?’
It is said about the ratio 111. However, such things as the proportions of fatty acids, etc., although they are very important, it should be introduced only after the introduction of the basics. There is no point in balancing fatty acids if the source of polyunsaturated will be mayonnaise.
‘And those with the sources?’
I have mentioned monouns saturated, practically in all groups of products containing fat, but in various proportions, but the main source are meat. It should be remembered that products rich in saturated fats are sometimes called empty calories, and not only sweets are called this. Polyunsaturated fats occur in many oils, e.g. sunflower seeds. Remember to not use them during heat treatment! They are NOT suitable for frying, due to their construction (unsaturated). During such frying in Kujawski as it often happens with home-made chops, many free radicals and other carcinogenic substances are formed.
I will go to carbohydrates.
As it represents an ‘ordinary’ diet, not a typical low carb or other low-carbohydrate content, carbohydrates will be a good part of our diet. What percentage of energy supply will depend on the values adopted for fat and protein. Too much of a carbohydrate restriction often manifests itself in a lack of concentration or headaches, which is unlikely at school age (and any other). Carbohydrates will simply be the rest. We give up sweets – they contain a lot of simple carbohydrates, often combined with a considerable amount of fat, which is very bad for our purpose. Of course, from time to time, you can eat something but there is a whole lot of other products with great taste and not disturbing (at least as much as sweets) weight loss.
‘Does this mean I can not eat simple sugars?’
Not necessarily. You can provide simple sugars in the form of fresh or dried fruit. However, it is worth limiting their number. We completely give up refined sugar. Similarly with different glucose-fructose syrups. These have no health effects and the negatives themselves.
‘What carbohydrate sources do you choose?’
Pasta, rice, groats, oatmeal, sometimes potatoes.
‘But on the forum they make us quit potatoes!’
Well, I would not give up completely because they are probably the only large alkalizing source of complex carbohydrates. And a good source of vitamin C. Of course, we forget about fries, or chips completely.
Almost. It should be mentioned that when choosing a source (not only carbohydrates), the least processed products should be selected. We avoid potential losses of vitamins and minerals.
‘What about vegetables and fiber?’
An important issue. Fiber supports the work of the digestive tract and affects the work of putrefactive bacteria in the large intestine. Therefore, it has a regulating function. The fiber consists of polysaccharides (complex carbohydrates) and non-polarities (other compounds). Fiber is not decomposed in our body (apart from degradation by putrefactive bacteria, providing marginal amounts of energy), we also do not treat it as a source of energy.
‘And is there any scope, how much should we eat it?
27-40g. Fiber is an important factor in both slimming and healthy nutrition, so it’s worth trying and counting how much you eat. Rather, it will not be a problem to find tables that include dietary fiber.
Vegetables. The source of fiber, weight of vitamins and minerals. They exhibit alkalizing properties. It is not allowed to ignore this issue, as commonly present products in the diets of physically active people show the advantage of acid-forming elements (meat, pasta, rice, eggs, etc.). It is said about the acid-base balance. In the case of the predominance of acid-forming products, for catabolism of proteins and urinary excretion of sodium, calcium and magnesium. Therefore, we add vegetables to each meal (you can exclude them from meals around training.) Vegetables can be a salvation for weight loss in the case of people with an acute appetite, because through low energy content and high volume – provide a small amount of energy helping us to ‘clog’.
‘And meals? How many should it be? ‘
Meals must be at least 4. A maximum of 6. Distribution for more meals than the standard three of the same amount of energy will allow better use of nutrients (the principle – they get less, the better I will use), and the message for our body that energy we deliver constantly. This will allow our body to better recover from storage. Meal Hours The body has a biological clock inside it, delivering meals at fixed times will surely remember them exactly. However, I would not attach much importance to this and just consumed meals about three hours apart.
‘And the volume of meals’
The division into many meals during the reduction prevents excessive amounts of food at the same time. So we avoid the difficulty of digestibility. As for the size of individual meals, the largest (calorie) should be breakfast and dinner. A small supper and the smallest meals between the 3 main ones.
‘Much is said about physical activity or is it necessary?
Yes, it is necessary. Apart from the weight loss issue – it is necessary for health. Joints need movement, muscles need movement, our psyche needs it. Without physical activity, we will not be able to ‘drive’ our metabolism and burn the right amount of calories. Of course, by strongly reducing the calorific value of our diet – we are able to lose weight without increasing physical activity. However, this is a big mistake. First of all – slimming will be less effective, secondly – we will drive into a vicious circle, slowing down the rate of metabolism too much and our effects will quickly break off. It will end up with someone losing little weight and going down to the level of calories, which will be below the level needed to maintain the basic metabolism.
Speaking of basic metabolism, one more thing needs to be added. Well, the body ‘afraid’ of such changes is able to reduce the basic metabolism by up to 40%. Also, even by lowering by 500 kcal – we can still be in the red. A significant addition of activity will increase the energy expenditure and then it will not be necessary to subtract 1000 kcal and more for ‘good morning’.
You can read also: Dietary fiber and weight lossPosted on: February 12, 2019