5 Tips From a Nutritionist For You To Lose Weight With Health
Body fat accumulation can be a big factor risk for the appearance of several chronic diseases. In addition to the high caloric intake and excess saturated and hydrogenated fat, the accumulation of body fat may be due to high intakes of high glycemic refined carbohydrates such as sugar, white flour and products made from these ingredients (white bread, wafer, sweets, pizza), since excess carbohydrates are metabolized and stored as fat in our body.
Here are some tips to decrease the amount of body fat.
Give preference to foods from below (all vegetables, quinoa, amaranth, oats, barley and legumes such as beans, lentils, peas and chickpeas, red fruits, avocados, etc.) show that the introduction of low glycemic index foods , pineapple, orange with bagasse, mexerica, papaya) improves the fat levels, since these foods are rich in soluble fibers (they are not digested by the organism in do not provide calories), and their function is to decrease fat absorption, since in the intestine a part of the fat binds to the soluble fibers and is transported out of the body through the faeces. In addition, the fibers form gels in the stomach , forming more viscous food cakes that influence the nervous responses telling the organism that it is satiated. This satiety also leads to reduced intake of other foods during and even after a meal. Therefore, fiber-rich foods satiate more (staying longer in the stomach) than refined foods, and as a result, the trend is to eat fewer calories.
That is: Eat breakfast for scrambled eggs, green juice and fruits of low glycemic index. In intermediate snacks consume nuts and / or low-glycemic fruits and at lunch and dinner consume plenty of salad, a cooked vegetable, a little quinoa or legumes or sweet potatoes and a protein (meat, chicken or fish). Another important villain that assists in weight gain and the onset of localized fat is excessive trans fat consumption (industrialized foods - ice cream, french fries, packet snacks, cakes, biscuits) and saturated fat present in fat meats like bacon, bacon, sausage, meat with apparent fat, cut red meat with lots of fat (picanha, skirt steak), cheese plate, among other foods.
It is interesting for those who want to lose fat that make the exchange of the type of fat ingested, giving preference to polyunsaturated ones, present in flaxseed and cold water fish (mackerel, sardines, salmon, herring), rich in omega-3, lower cholesterol due to u anti-inflammatory effect. Also prefer monounsaturated fat, which is present in olive oil, avocados, and oilseeds (nuts, pistachios, almonds, nuts, pistachios);
Another fat that is considered healthy is extra virgin coconut oil rich in chain triglycerides (TCM) that have a differentiated mechanism in the organism when compared to other fats, since TCM is easily absorbed and transformed into energy in the liver, not accumulating in adipose tissue.
Decrease alcohol consumption
Many studies show that another villain for weight gain and onset of localized fat is excessive consumption of alcohol because as soon as carbohydrates are stored as fat in the body. It has been proven that alcohol slows the body's use of fat as fuel by 1/3, causing more fat to be stored. Storage is mainly in the visceral adipose tissue and also in the thighs, or any place where the person tends to store surplus fat. Therefore, alcohol is fattening both by the calories it provides (1 g of alcohol provides 7 kcal) and by its effects on the metabolism of fats.A study in Brazil showed a significant increase in waist circumference of men who consumed more than 21 beer doses per week over ten years. Some studies show that women appear to be more predisposed to an accumulation of abdominal fat when they ingest high amounts of alcohol and that the consumption of distillates (high alcohol concentration) may explain the accumulation of abdominal fat in postmenopausal women. Thus, it is necessary that the consumption of alcoholic drinks be carried out with food so that its metabolism is slowed.
Do interval physical exercises
The effect of regular aerobic exercise on body fat is significant. However, other forms of exercise can have a greater impact on body composition. For example, current research shows that high-intensity and interval workouts may be more effective in reducing subcutaneous and abdominal body fat than other types of exercise.
This type of exercise has shown a significant increase in aerobic and anaerobic fitness, significant reduction in insulin resistance and result in a number of skeletal muscle adaptations leading to increased muscle fats oxidation and improved glucose tolerance.
During the high-intensity exercise of these interval workouts, the body releases the hormone catecholamine, which causes a large amount of energy to be released by the breakdown of fat cells. In the rest period (interval between sets), the energy released is consumed by the body. This cycle, when repeated, shows great efficiency in the process of burning abdominal adipose tissue.
Consume diuretic and thermogenic teas:
Some teas can be considered allies in weight loss, since they are considered thermogenic foods, or The effect of polyphenols (especially epigallocatechin-gallate), caffeine and theanine, compounds present in both green, white, yellow, hibiscus and
Green tea from Camelia sinensis is now one of the most popular, it helps with weight loss and increases body detoxification (potentiating phase 2 enzymes in liver detoxification), as well as having a high potential diuretic. However, white tea that is also from Camelia sinensis, because it is harvested before it has a greater amount of polyphenols than green, but the studies are not yet conclusive about the effect on the individual's weight loss, as with yellow tea.
All can be consumed, however, the consumption of these should be associated with a balanced diet, not exaggerating the doses, because all these teas contain large amounts of caffeine that in large quantities can lead to insomnia, irritability, agitation and even aggression to the mucosa gastric. It is recommended to consume at most three cups per day.
Made from fresh fruits and vegetables, centrifuged juices can transform your health and boost your weight loss process. Eduardo Navarro, who treats his patients taking into account body, mind and spirit, lists some benefits: "detoxification, balance of metabolism, correction of nutritional deficiencies, neutralization of free radicals, cure of diseases, rejuvenation and reduction of the incidence of cavities, among others.
Lentil is often forgotten on a daily basis, replaced by beans, but it becomes fever at the end of the year, mainly because it is related to a good luck superstition , whoever wants abundance and money next year can not but consume at least one spoonful of the seed in the New Year's Eve. What many people do not know, however, is that lentils have many benefits to the body and are an important source of energy and health.