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Many measures have already been invented against cellulite, one of which is a special diet. So, we will tell you how to get rid of cellulite with food and which of them are the most effective in this “field”.
Cellulite – a disease or a norm?
Curvy Kim Kardashian, famous for apt statements and, apparently, tired of discussions of her appearance in the tabloids, once said to a particularly zealous socialite chronicler: “Yes, I have cellulite. Do you have something against? ” And thus gave encouragement and inspiration to millions of women around the world. Yes, many of us have cellulite. So, what is next?
Cellulite, alas, is a classic female problem, or rather, a way of organizing adipose and connective tissue. It turns into a problem if an excess of fat cells and a lack of natural lymph flow lead to tissue fibrosis: when the “orange peel” covered with tubercles becomes noticeable even without squeezing, this means that adipocyte fat cells are completely bored of lack of movement and excess fatty and sweet and grouped into knots.
The tissues altered by fibrosis harden, the affected areas (the first victims of cellulite – the thighs and buttocks) become uneven, the nodules of adipocytes are easily palpated due to the fact that the connective tissue, not washed by the lymph that carries away toxins, weakens.
Why do men, even those who are clearly overweight, rarely suffer from cellulite? For hormonal and other physiological reasons, their skin in general and the collagen matrix in particular are characterized by increased density – the outer covers are connected more frequent than in women, and therefore there is simply no place for “nodules”. That is why men usually do not suffer from the search for answers on how to get rid of cellulite.
Scientists continue to argue about the mechanism and causes of cellulite. So far, they have agreed only on one thing: cellulite itself is one of the signs of hormonal maturity in women.
“Grouping” of adipocytes, or, in medical terms, gynoid lipodystrophy, to one degree or another is present in most of the fair sex who have reached reproductive age.
The very nature of gynoid fat, that is, fat stored by the body on the thighs and buttocks in case of pregnancy and lactation, is such that fat cells tend to “stick together” with each other. However, alas, an unhealthy lifestyle with a lack of movement and an excess of “empty” calories can bring this process to the grotesque: instead of forming seductive feminine curves, insidious adipocytes “huddle together.”
For the prevention of advanced cases of cellulite and cosmetic help against cellulite in the event that the “orange peel” has already become obvious and inevitable, response measures will be required. These are physical activities that improve lymph flow and strengthen body tissues, massage and bath procedures and, of course, a correct diet against cellulite.
How to get rid of cellulite: strategy and maneuvers
Move every day! Walk more, ride a bike, swim – in short, choose the type of activity that you like and will provide your legs, hips and buttocks with work.
Avoid dehydration: skin with cellulite, suffering from a lack of moisture, not only looks worse, but also suggests that the long-awaited moment of smoothing the bumps will not come soon. Moisture inside and out is not only taken care of by water, but also by healthy fat containing unsaturated fatty acids.
Avoid Swelling: Reduce water-retaining simple carbohydrates (sweets, baked goods) and salt as much as possible. Drink clean water often, but in small portions (about 100-200 ml at a time): this will help maintain the level and quality of lymphatic fluid.
Understand body fat: normalize the percentage of body fat by limiting your daily menu to 2 kcal for 3-1400 weeks (consult your doctor!). This is how the body starts to burn stores. The diet should be balanced: do not give up any of the main macronutrients (carbohydrates, fat, proteins), but forget about fast food, convenience foods, alcohol, sugar.
Normalize your estrogen and cortisol production. With an increase in the production of these hormones, the body begins to strenuously store fats; often the desire to “seize the problem” is based on hormonal causes! Foods rich in vitamins E (legumes, vegetable fats) and K (pumpkin, spinach, green peas) have a beneficial effect on hormonal harmony.
Grapefruit pulp vs. orange peel
The anti-cellulite diet aims to reduce the amount of subcutaneous fat, the accumulations of which form the bumpy surface of the skin, normalize lymph flow and accelerate the evacuation of toxins. One of the most effective products that “work” on your even, beautiful skin is grapefruit – it deserves to become an honorary participant in the anti-cellulite diet.
The juicy and aromatic fruit of grapefruit contains a wonderful substance – the flavonoid naringin, which, when passing through the intestinal wall, turns into a substance naringenin that can affect the secretion of the hormone insulin. When insulin is “in check” the body, firstly, is not threatened by uncontrolled bouts of hunger, and secondly, the body stops making excess fat reserves.
In addition, by eating an anti-cellulite diet and saturating the body with grapefruit naringin, you stimulate the liver to work harder, producing more bile than usual. Bile aids in the breakdown of complex fats, helping the body send them to where they are needed, rather than just “putting them in storage.” High-quality and fast processing of fats improves the properties of connective tissue and ultimately helps the body to turn to the accumulated reserves of fat deposits in time and start using them. Gradually, the accumulation of fat is reduced, and the skin is smoothed.
During the anti-cellulite diet, it is recommended to eat about 200 g of grapefruit pulp, together with a film that separates the slices from each other. This bitter-tasting film contains the highest concentration of naringin.
However, it should be noted that the acids contained in grapefruit will also enter the stomach in excess, which can cause some discomfort or even exacerbation of the condition if there is a history of diseases of the gastrointestinal tract.
The grapefruit diet can be chosen as an anti-cellulite diet that maintains the effect of physical activity and cosmetic procedures. Its many varieties allow you to choose a meal plan that meets the expectations for the content of the menu and the duration of following it.
How protein foods can help get rid of cellulite
Protein is essential in an anti-cellulite diet. The mechanism of the victory of proteins over fat is quite simple, but no less effective from this: fats are burned in the mitochondria of cells. They are a kind of stove, into which fat is melted, giving the body the necessary energy. The less muscle mass a person has, the more difficult it is for him to get rid of excess fat in his body: there is simply nowhere to heat him, there are not enough fireboxes. And vice versa: people with a luxurious torso, as a rule, dine for three, but do not accumulate fat.
Eating protein (which is the main building material for muscle cells), we, firstly, provide muscles with building material, and secondly, we force the body to “burn” accumulated fats, because from the proteins obtained with food, it can get very energy. hard.
Subcutaneous fat reacts quite quickly to a protein diet – a decrease in its content in tissues will make the skin surface noticeably smoother in a few weeks.
However, there are strict rules in the use of protein in an anti-cellulite diet: a protein product must contain a minimum of fat. When using animal protein, you should choose the leanest cuts that do not contain visible fat (you cannot get rid of hidden fat), when purchasing dairy products, avoid high-fat farm options. And also be careful – manufacturers often put sugar, salt and harmful chemicals in “low-fat” and “dietary” products to improve taste. Low-fat cottage cheese, kefir and milk, as well as seafood, fish and tofu are great choices for a protein-rich diet against cellulite.
However, attention, do not overdo it – the human body is simply not able to assimilate more than 30g of protein per meal (about 250g of low-fat cottage cheese). Therefore, distribute your diet so that you eat about 90-100 g of protein per day, but not more than 30 g at a time. Thus, you will create the most favorable conditions for burning subcutaneous fat and getting rid of cellulite.
An important feature of any protein diet is that it must be combined with a regular physical activity plan. Also, make sure you eat enough plant fiber, without it, it will be difficult for the body to remove the breakdown products of slowly absorbing proteins, and the timely evacuation of toxins plays a large role in an effective diet against cellulite.
Diet against cellulite: 10 most useful foods
1. Bananas. Bright, fragrant tropical fruits, due to their high starch content, are often the first victims of dietary revisions. However, bananas can become an important part of an anti-cellulite diet due to their beneficial high potassium to sodium ratio: sodium retains water, while potassium has the opposite effect. Therefore, a banana as a snack or mixed with a fermented milk product is a good choice if you are prone to cellulite formation. In addition, potassium stimulates blood flow, which is useful, if necessary, to establish the transport of nutrients into the cells of the body.
2. Water. Where without it in the diet, especially against cellulite! Water is unique in that it gives the stomach a feeling of fullness without a single calorie. Clean fluid is necessary for the formation of lymph: as you know, it is interruptions in lymphatic drainage that often cause the formation of noticeable cellulite. But do not forget that to restore the elimination of toxins and waste protein “garbage” of lymphatic drainage, it is important not only to drink enough, but also to move regularly! The circulation of lymph is not supported by the heart, but by local muscle contractions. By the way, there is a popular trick, which, according to some reports, helps to burn 70 kcal (for every 2 liters of water consumed): you must drink ice water so that the body spends additional energy on “heating” it. It is clear what risks such a focus carries in any season, so it is better not to overuse the secret!
3. Sunflower seeds. The well-known “seeds” in the diet against cellulite are a rich source of vitamins B6 and E, zinc and selenium: all these substances are extremely important not only for the assimilation of proteins, but also for maintaining the integrity of the body’s connective tissues (weakness of connective tissue is one of the reasons for the formation of ” orange peel “). The high calorie content of seeds, alas, does not allow eating only them, but in limited quantities it is a tasty and healthy snack or an addition to a salad.
4. Spices: cayenne pepper, chili, ginger. Research has shown that hot peppers not only make food more tempting, but also contain the alkoloid capsaicin, which can help you lose weight by stimulating thermogenesis, the process of generating heat from cells that uses up the energy stored in fats. In addition, which is important on an anti-cellulite diet, capsaicin suppresses appetite: in the course of experiments, it turned out that with hot peppers, people eat almost 20% less than their usual portion! Ginger root, which was used in China as early as 400 BC, has the same effect. in order to improve the absorption of food and stimulate metabolism. Has anyone seen cellulite in the Empresses of the Celestial Empire?
5. Fenugreek. Fenugreek, or fenugreek, has become perhaps one of the most popular spices in recent years. Its honey-vanilla aroma is familiar to many from childhood, however, just starting to travel to Egypt and Turkey, Russian women learned how useful these golden seeds are for women’s health. Recently, scientists have found that fenugreek contains a high percentage of galactomannan, a gum with colloidal properties. Galactomannan, firstly, swells in the stomach, helping to maintain a feeling of fullness, and secondly, it successfully levels blood glucose levels (by slowing down the absorption of sugars), lowers the level of lipids and “bad” cholesterol. A real find for an anti-cellulite diet!
6. Greens: rosemary and watercress. Rosemary contains rosemary acid, a plant polyphenol that protects the skin both internally and externally from the damaging effects of free radicals. In addition, the aromatic plant contains ursolic acid, a unique substance that helps to reduce weight and maintain youth while fighting skeletal muscle atrophy. These valuable qualities of rosemary must be used in an anti-cellulite diet! Another fresh seasoning with a pronounced bright taste that will brighten any dish and will be beneficial in the fight against body fat is watercress. Its benefits are not only low in calories – watercress is literally bursting with vitamins, potassium, iron, copper, iodine.
7. Cabbage. This simple vegetable is a real record holder in terms of delicious dishes that can be prepared from it! A tireless fighter on the anti-cellulite diet front, cabbage is high in vitamin C, potassium and calcium. Tiny heads of Brussels sprouts are especially useful in this regard: they contain a chemical that is converted in the human body into di-indolyl methane (DIM). DIM blocks a special type of estrogen that interferes with collagen synthesis, and therefore weaken the connective tissue.
8. Cereals: barley, oatmeal and quinoa. Barley has the lowest glycemic index among all cereals: this allows it to be absorbed slowly, gradually releasing glucose into the blood, which, on the one hand, provides a uniform energy supply, and on the other hand, insures against hunger attacks. Oatmeal is a proven way to start your day off to a great start by refueling with a special fiber that turns into an absorbent gel as you travel through the digestive tract – this gel literally “vacuum up” toxins, taking them with you. And quinoa is a unique pseudo-grain famous for its high content of plant protein, one of the main components of the anti-cellulite diet, as well as magnesium and phosphorus, which are essential for healthy muscles and bones.
9. Avocado. Don’t be afraid of the alligator pear! Yes, the green fruits of the exotic tree are high in calories, but in a controlled amount they can beautify any diet against cellulite. The oleic acid contained in avocados regulates appetite, moreover, in the body it turns into a hormone-like substance that can activate the feeling of satiety and pleasure in the brain. Avocado also contains glutathione, which helps the liver to detoxify the body, and the unsaturated fatty acids in the green creamy flesh are considered healthy fat.
10. Eggs Chicken eggs are not only tasty, but also rich in bioavailable protein and “anti-cellulite” vitamins and minerals – A, E, D, B12, iron, iodine, zinc. Their high protein content makes them a satisfying food with a minimum of calories, and to control fat and cholesterol on an anti-cellulite diet, eat only egg whites.
When composing your menu according to the problem of how to get rid of cellulite, take into account the properties of products that help fight cellulite: the greatest effect will be achieved by food that provides not only the supply of vitamins and antioxidants, but also a long feeling of fullness, helping to overcome cravings for sweets and snacks.
After all, it is these little weaknesses that lead to the big problem! And do not forget to maintain the correct menu with daily movement: it is not necessary to pour out seven sweats in the gym, even simple daily walks will be a sufficient stimulus for healing lymphatic drainage and will help to say goodbye to annoying “orange peels”. An anti-cellulite diet is not a one-day magic cure. In order to reverse the trend and significantly reduce the manifestation of “groupings” of adipocytes, it is worth preparing for a long war on all fronts. Which will surely become victorious if the commander-in-chief does not surrender.