What should I eat if I want to lose weight?

It is very important to get enough sleep in order to eat less, there is a scientific ground for this. In case of poor relaxation of the body during the night, the level of leptin, the protein regulating appetite, decreases and the level of the hormone cortisone increases, which increases the body's need for carbohydrates, resulting in fat accumulation. Therefore, you must sleep at least 8 hours a day.

Before taking on the menu, you need to understand some of the principles of healthy eating. Let’s consider the main ones:

  • Eat often and frequently
  • Give up fast food
  • Chew over your food
  • Drink water
  • Follow the balance sheet

The food high in water equals to low calorie foods. This equation does not require proof, so if you want not just to lose weight, but also want to consume enough water these products will become your best friends.

Whole grains are here to stay in the top list of adherents of healthy lifestyle: unlike the refined grain, without shell and core, whole grains are a rich source of cellulose and other important nutrients such as magnesium, potassium and selenium.
Scientists have more and more reasons to say that wholegrain cereals help to prevent a lot of health problems, including cardiovascular diseases, the development of type 2 diabetes and metabolic syndrome.

A great option for a good snack is nuts. They have perfectly balanced amount of “good” fats, proteins and carbohydrates, they contain minerals, vitamin E and other extremely important and necessary substances. Also nuts reduce the risk of developing heart disease, type 2 diabetes and metabolic syndrome, have an anti-inflammatory effect. Besides, they are perfectly satiate, which means that you eat less during the main meals.

Studies suggest that nuts, in particular almonds, despite the relatively high caloric value (about 180 kcal per 30 g), lower blood sugar levels and help to loose weight.

Coping with the craving for sweets will help simple frozen products. Frozen yoghurt plus fresh fruit and we get a low-calorie, although incredibly delicious sorbet. If you freeze a banana, it will seem even tastier than ice cream. Bananas, by the way, like other soft fruits (for example, peaches and pears) turn into an excellent cold dessert, if you first blend them along with a small amount of milk, and then put in the freezer for 30-40 minutes. Another good version is home-made fruit ice made of natural juice, diluted with water in a ratio of 1:1. In the result you get minimum calories, maximum enjoyment.

Do not give up fast food, but consume it less frquently and watch the amount. In addition, observe the balance: the best burger company, for example, will be a vegetable salad, not potatoes. Cola in this case shall be better replaced with water without gas or juice.

Published at 09/28/2018

  • Obesity
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    • Obesity and overweight are the result of the abnormal or excessive fat deposits generation which can be harmful to the health. It is usually caused by excessive food intake and/or reduced energy consumption.

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  • Weight Loss
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    • A person start losing weight when such organs as the brain, the heart, the muscles does not receive enough nutrients for normal work, and they send a signal to the adipose tissue that it is time to use additional resources. In response to this signal, the fat cells begin lipolysis – the breakdown of fat – and supply the body with the necessary energy.

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