Diet mistakes

When you are hungry, you are depriving your body of many nutrients. Any restrictions must be approached competently. Of course, in order to start losing weight, you need to create a small calorie deficit, but it is important that the diet is balanced, that is, it contains all the necessary elements in the correct proportions: 30% protein, 30% fat, 40% carbohydrates, vitamins and minerals.

With inadequate nutrition, the amount of not only fat, but also muscle mass decreases. Therefore, after a while, many gain more kilograms than they lost during the wrong diet.

“The most scarce of all nutrients are proteins. Every day, a person should receive 30% of protein from food, and this is not so easy to do, – says Alla Shilina. – To fill this need, you need to give preference to legumes, dairy products or lean meat. You can increase the proportion of protein in the diet, for example, if you replace one meal with special protein shakes. “

Many people think that by completely removing fats from the diet, they will get rid of excess weight much faster. Of course, fat is a high-calorie food element (a gram of fat contains 9 calories, while a gram of protein or carbohydrates contains only 4 calories).

However, it is impossible to completely abandon it for several reasons: firstly, fat is slowly digested and gives a long feeling of satiety, and secondly, it participates in the formation of some sex hormones, so it is difficult to imagine a good work of the reproductive system without this important element. Lipids also perform protective and heat-insulating functions in the body. Therefore, fats are an essential part of a balanced diet.

To stay fit, eat fish rich in healthy omega-3 acids instead of heavy meat, and substitute olive oil or flaxseed oil for mayonnaise salad dressing. This will provide your body with healthy unsaturated fats.

Many have a stereotype in their minds that eating in the evening is bad. Therefore, adherents of this method strive to eat as much as possible before the forbidden hour, often even exceeding their daily calorie intake.

Of course, it’s really not worth eating enough for the night, as well as starving. According to the recommendations, you need to eat 5-6 times a day (three main meals and 2 ?? – 3 snacks), but in small portions. Such a regime will allow you not to feel hunger and speed up your metabolism.

Everyone has long known that the first meal is the most important, but many neglect it. By skipping breakfast, a person usually overeats during the day. This is connected both with a psychological moment (it seems that if you have not had breakfast, you can afford more for lunch), and with the physiological needs of the body for energy (due to a lack of nutrients, appetite increases).

Do not forget that the right breakfast not only allows you to control your weight, but also gives you a boost of vivacity for the whole day.

Many people think that sticking to a diet is enough to lose weight. In fact, an integrated approach is important in achieving the result.

Exercise is essential as it promotes rapid metabolism and helps control weight while staying healthy. In addition, exercise maintains muscle tone and skin elasticity.

“The best way to lose weight is to change your eating habits. An excellent form is a balanced diet and physical activity, and not endless self-restriction in food, ”comments Alla Shilina, nutritionist at Herbalife.