Slimming is not just counting calories. You must also pay attention to these factors!
Beginning slimming you can easily fall into the trap of calorie counting.It seems that if something is in the macro, it is perfectly in place.But the diet during weight loss should be not only low in calories, but also rich in essential nutrients.What, apart from calorie content, should be taken into account during weight loss?
In the past, fat was even considered a source of obesity.Today, we know that healthy fats are not only harmless, but also necessary for the proper functioning of the body.Fats are first of all necessary for the absorption of water-insoluble vitamins, ie A, D, E and K. In addition, they are an excellent source of other valuable ingredients, e.g. Omega-3 fatty acids contained in fish fat.
It is also worth mentioning that fat inhibits neuropeptide y, which belongs to the orexigenic appetite.The fat contained in the diet promotes the secretion of leptin, a hormone that blocks the neuropeptide y and provides a sense of satiety.However, remember to not overdo it with fat.Each 1 gram of fat contains up to 9 kcal (carbohydrates and proteins contain 4 kcal).
Maintaining a low-calorie diet is one thing, and ensuring that you feel full for a long time is the second.As you know, it’s not enough to provide the body with the right dose of energy so that we can feel well-fed.On the contrary, in many cases we can provide a huge amount of calories and still feel hungry.Sweet drinks are a great example.Drinking two liters of orangeade will not cause us a big problem, and it will provide up to 800 kcal, which is the equivalent of a large meal.However, it is difficult to say that we feel satisfied thanks to this.
Fiber makes it difficult and slows the digestion of the digestive content, which makes it longer in the stomach.Pushing against the walls of the stomach and intestines provides a feeling of satiety, so important during weight loss.When choosing a source of carbohydrates, go for products containing fiber, such as whole-wheat bread instead of white, brown rice instead of white or whole-wheat pasta instead of plain.
Caring for a high protein content in a slimming diet has several goals.First, exogenous amino acids are an essential ingredient for the body, and are not, as the name suggests, synthesized independently.They should be delivered with food.These include phenylalanine, arginine, histidine, isoleucine, leucine, lysine, methionine, threonine, tryptophan and valine.Although it is easiest to obtain them from animal products (meat, dairy products, eggs), it is also possible to provide exogenous amino acids from vegan products (after proper balancing).
In addition, the protein is of great importance in slimming, it works anti-catabolic, and thus protects the muscle tissue from disintegration.Thanks to the protein, we can facilitate the burning of fat, while not burning the muscles.Another important aspect is that the protein acts most thermogenic, and thus requires the body the most energy needed to burn the food content.This translates into both the effectiveness of weight loss and a long-lasting feeling of satiety.
Vitamins and minerals
Slimming down you can not forget to provide other important nutrients – vitamins and minerals.Focusing on the absorption of a specific number of calories can cause that our attention will be lost to the content of vitamins.This can happen especially if we run an undifferentiated diet based on limited products (eg, popular rice and chicken).
The easiest way to protect yourself from vitamin or mineral deficiencies is to eat a lot of medium- and high-mineralized water (not to be confused with the spring) and to incorporate a portion of vegetables into each meal.An alternative is vitamin supplements and mineral complexes that will prevent shortages.
Even products with exactly the same number of calories can affect the body in different ways.One of them, which is easy to see from the growing circumference of the belt, are more fattening, others less.The glycemic index (and glycemic load) is of great importance here.He classifies products in terms of postprandial glycemia, and thus the effect on blood glucose after about 2-3 hours.In other words, the glycemic index tells us how fast your blood sugar will rise and how fast your insulin will be released.The higher the glycemic index, the more rapid the increase (and decrease) in the sugar level.
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For a slim figure, it is recommended to eat products with a low glycemic index (below 60), which give their energy much slower.This results, among otherslonger feeling of fullness and prevents sudden injections and decreases in strength.It is worth remembering, however, that the glycemic index may be increased by e.g. meal consistency.The overcooked pasta has a higher glycemic index than the al dente cooked pasta.The calculations should also take into account the fact that adding a product with a low glycemic index can lower the glycemic index of the entire dish.It is also worth taking into account the glycemic load, ie the ratio of the glycemic index to the portion size.For example, a carrot that has a high glycemic index will not cause such a large burst of insulin, as it contains only 7% of carbohydrates.
We have repeatedly stated that during slimming (but not only), it is necessary to arrange an individual diet.Eating a diet found on the internet, even very wise and healthy, does not necessarily serve us.Why?The most important here are possible intolerances and diseases that will make it difficult for us to lose weight.Oatmeal, nuts or other healthy products will not be good for us if they cause bloating or food indigestion.High fiber content, very desirable during weight loss, will be harmful for people with irritable bowel or Lesniewski-Crohn’s disease.Vegetable diet and act adversely on the level of prolactin in patients with Hashimoto.Taking into account individual needs and limitations is important not only during weight loss, but it is the reduction diet that can reveal a lot of intolerance.
Although many people treat the diet as a tool for success, this approach will be difficult to maintain in the long run.Calculating calories and nutrients, however, the second is the pleasure of eating, which you can not refuse.Inclusion of your favorite dishes and flavors in the diet will help you persevere in the diet and improve morale during weight loss.Remember also that there are many dietary snacks and low-calorie versions of popular dishes that will be for you an excellent escape from the typically dietetic, sterile dishes.