Obesity is one of the biggest problems of recent years. More and more people suffer from it. It is the cause of health complications such as disorders in lipid and carbohydrate metabolism, gastrointestinal and endocrine systems, as well as osteoarticular disorders. It also affects the development of cancer.
1. Changing eating habits – healthy and effective weight loss
In order to cope permanently with obesity, it is necessary to change eating habits. Instead of fasting, leave the house, eat a decent breakfast, replace the two meals with four, take a second breakfast and dinner to work, which will allow you to not eat in the evening, drink lots of fluids. Not everyone, however, decides to do so by thinking that a special diet will be more effective. Good slimming diets are ones that teach these habits.
2. Effective slimming diets
A fast weight loss diet is a low-energy, low-carbohydrate and high-protein diet. If the rules are followed during their application, the effects are certain.
3. Low-calorie diet
It’s one that delivers 1000-1800 kcal. In this diet, the amount of protein, fat and carbohydrates is strictly determined. The consumption of animal fats, processed products and sugar is limited. It is important to increase the amount of vegetables consumed. The amount of kilos that can be lost on such a diet depends on the individual needs and on the amount of calories that are reduced in daily demand.
If it is 700 kcal, you should lose 0.7 kg per week on it. It is a diet that can teach healthy habits. A ready menu will show you how to eat, and the recipes attached to it will teach you how to prepare healthy dishes. It is a good solution for a slimming person because he does not have to plan it, but only to do shopping. After some time of weight loss, one should verify the calorie content of the diet and make corrections to it, so that it is up-to-date with the new body parameters.
Sample, free menus can be found on the internet, you just need to calculate your needs. Low-calorie diets also include a very low-energy diet that delivers up to 800 kcal per day. It can not be carried out without medical supervision and can not be used for more than 3 weeks.
Before using it, it is necessary to prepare it properly, use an easily digestible diet. After finishing it, go on a low-energy diet. It is used only in special cases. It can not be used in children, pregnant, lactating, elderly, heart patients, diabetes, kidneys and liver.
4. Protein diet
In this diet, 30% of energy comes from protein, 30% from fat, and the rest from carbohydrates. They are not recommended for people suffering from kidney and liver diseases. Chronic use may increase the risk of such diseases. Research from 2010 proves that the use of a diet in which the protein is above 35% and carbohydrates below 45% is not more effective than controlling the amount of calories in the diet. In addition, the use of such a diet is not cheap.
5. Low carbohydrate diet
Slimming diets Atkins and Kwaśniewski are characterized by high fat content. It is 50-60% of the entire energy pool. Protein in this diet accounts for 20-30% of energy, and carbohydrates only 20-50 g per day. It is a diet low in dietary fiber, B vitamins and flavonoids.
The aforementioned change in eating habits is most possible on a diet that controls the amount of calories (low calorie), because being on it, you can easily put them all into everyday life.
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