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Diet for fat reduction is designed to get rid of excess fat accumulated in the body as a result of dietary mistakes as quickly and effectively as possible.
- When losing weight, the regularity of meals counts – nutritionists recommend eating approximately every three hours
- It is important to include fiber in your daily diet. We can find it in fruits and vegetables, groats and whole grain products
- In order for the reduction diet to be effective, it is necessary to generate a caloric deficit. Regular workouts will definitely speed up the shedding of excess kilograms
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Principles of the reduction diet
Main the principle of a reduction diet body fat is eating frequently, but in small amounts. When we eat every two to three hours, the body does not send signals of excessive hunger to the brain, which helps to effectively deal with attacks of wolf’s appetite that cause us to eat more than is recommended and not always healthy products (when we are hungry). , we usually eat what we have at hand and dishes that require little time to prepare). Small amounts of food also make the digestive and metabolic systems easier to digest and assimilate, and it does not store energy surpluses in the form of fat deposits. Eating every two to three hours also helps to “turn up” the metabolism and make the metabolic processes run more efficiently and faster.
Next the principle of a reduction diet is eating foods rich in fiber, which helps to cleanse the body of unnecessary metabolic products and causes a long-lasting feeling of satiety, which effectively prevents snacking between meals.
Diet for reduction it should also keep caloric deficit – that is, we should consume fewer calories per day than is recommended on average for our height and weight.
The simplest and, at the same time, the least invasive way to reduce the caloric value of meals is to calculate how many kcal a person should consume a day and subtract about 500 kcal from this number.
W reduction diet you can also introduce so-called fasting days or short-term fasting (drastic reduction of caloric intake with food).
You are on a diet? Control your weight. Each kilogram less will motivate you and make you feel better. Try the Vitammy Lamina bathroom scale, which will allow you to regularly check the effects of weight loss. As an auxiliary use OstroVit powder Tyrosine, which may inhibit appetite.
Not all diets are healthy and safe for our body. It is recommended that you consult your doctor before starting any diet, even if you do not have any health concerns.
When choosing a diet, never follow the current fashion. Remember that some diets, incl. poor in particular nutrients or strongly limiting calories, and monodietes can be devastating for the body, carry a risk of eating disorders, and may also increase appetite, contributing to a quick return to the former weight.
Menu for a reduction diet
The basis of the diet in a diet to reduce body fat are foods rich in fiber and easy to digest. Calories in the diet for reduction should be subtracted from carbohydrates and fats, not from the protein consumed – otherwise there is a risk of catabolism, i.e. weight loss due to the reduction of muscle mass.
Therefore, it is recommended to eat whole grain bread in the reduction diet, while white flour and other flour products, in particular cakes and other confectionery products, should be eliminated. There is no place for sweets and fast food in the reduction diet. It is recommended to eliminate or limit the consumption of animal fats and red meat.
Vegetables are recommended – in any form, especially raw, stewed or grilled, low-fat dairy, fish (stewed, baked or smoked), lean poultry and fruit.
Strawberries will work great in a reduction diet. In order to have access to the most valuable fruits at any time of the year, we recommend buying Crunchy strawberry – crunchy freeze-dried strawberries, which are available at Medonet Market in packages of various sizes.
- Do you need support while losing weight? At Medonet Market you will find the right set of supplements
During the reduction, it is worth adding appropriate supplementation to your daily diet, which will help improve the weight loss process. We recommend, for example, a high-quality set of Do.Best dietary supplements for slimming, which help to burn fat and provide essential nutrients.
How to consolidate the effects of the diet on reduction and avoid the yo-yo effect
A great way to hold the effects of the diet on reduction weight and body fat, and to avoid the yo-yo effect (returning to the starting weight or even exceeding it) is to increase the body’s energy expenditure. This can be achieved in a simple way – by increasing physical activity, preferably regular training. However, it can also be regular walks, swimming, cycling or any other form of activity that will burn unnecessary calories and prevent weight gain and body fat from gaining again.
If you want to accelerate burning and improve the efficiency of your body, you can reach for:
- L-carnitine – OstroVit grapefruit-lemon-lime flavor shot, which is available in single bottles or in a set of 24 packages,
- MCT oil (medium chain fatty acids) OstroVit in liquid or powder, which has properties supporting fat burning,
- Aqua Kick L-Carnitine for fat burning OstroVit in the form of a powder dissolved in water.
People who are averse to exercise and gym may, for example, walk more (instead of driving everywhere) and climb stairs instead of taking the elevator – an average of two hours a day should be walked (this should be especially remembered when we spend most of our time while sitting at a desk).
You should also make yourself healthy eating habitsprovided by sample menus in a variety of reduction diets. Gradually increasing the caloric content of meals while maintaining rules healthy eating i physical activity should not lead to weight gain.