Not long ago, Israeli media reported the tragic case: thirty-year woman weighing 120 kilograms, for a long time sitting on a very strict diet, achieved a significant reduction in weight and died of cardiac arrest. Therapeutic food or diet - is the oldest way to get rid of the disease, people used. Even thousands of years ago people knew that the human diet and state of health are interrelated. However, any medication should be used wisely. Otherwise, trouble is inevitable.
Fuel for the body
Reducing the amount of calories and the diet makes it possible to lose weight, even for a couple of days. The famous ballerina Maya Plisetskaya, likes to say that "during the siege of Leningrad were all very slim." However, good health blockade could not boast. Even a few decades after the war, they differed poor condition of skin, hair. So how do you choose a really useful diet, how long it can be followed in order to not disrupt the delicate balance in the body?
Food for the body - it's the same thing as a fuel for cars. To the engine has started, it is necessary to pour a sufficient amount of gasoline that is nutrient components to be reworked into energy. When the "fuel" is too much, it is deposited in the form of fat. When it is not enough, the body removes the fat and processed into energy. That is in the process of losing weight. However, if the body is deprived of food a very long period, it does not suspend the process of digesting its inventory. Food is not so necessary, so it does not digest the gastrointestinal tract, such a person can die if the doctors do not intervene in time. If the food enters more than the body needs, the body becomes more and energy on its "content", too, need more. Therefore, the appetite increases, the depot receives more fat.
What is a diet?
The main dietary nutrients are fats, proteins and carbohydrates. Apart from these the body needs in mineral salts and vitamins - they launch many metabolic reactions, defense mechanisms. Fats from plants rather are processed by the body in the digestion of fat fish smaller body stores more fat cells, protein from animal foods more completely than from plants processed sugar faster than whole grains.
To write a good diet, it is necessary to examine not only the caloric content of foods. It should be understand the chemical composition of the food. For example, 200 ml of sweet drinks is merely chemistry and sugar in the same quantity of yogurt present proteins, calcium, fat, useful microorganisms in the juice - fruit sugar, and vitamins, and cacao - sugars, lipids, vitamins and substances improving mood .
The amount of nutrients, which requires the body can vary depending on many factors including sex, age, presence of disease, the outdoor temperature. So, before the cold season, the body tries to stock winter less than their costs, and with the onset of sunny days it is easier to part with them. During gestation, lactation, puberty, the body requires more energy. The same situation is with the people involved in sports or hard work. The diet should be more nutritious. In the old age, when the metabolic process of slowing down, as well as sedentary lifestyle calorie intake should be lower. That is why to diet affects so many different factors. Menu should be changed even after long journey to distant lands or upon the occurrence of winter.
Experts believe that the adult does not ailing person who has high physical activity is required from 80 to 130 g. protein, from 330 to 440 g. carbohydrates, and 1, 3 c. lipid per kilogram of body weight per day. Experts from the World Health Organization believe that to maintain health in the daily diet should enter from 400 to 500 grams. fresh fruits and vegetables.
To calculate your weight (for an adult), measure the height in centimeters and subtract 100 or 110. When the mass is less than 10% of normal, diagnosed with "underweight." When 10% more, the diagnosis "excess body weight." If the weight is more or less the norm in the fifth, the diagnosis "dystrophy" or "obese."
In order to healthy weight was kept at an optimum level, it should calculate the caloric intake and to optimize it. For thirty years by men working in the office, it is enough 2800 calories a day for the fairer sex 2400. But to lose a pound, you need to "burn" 3500 calories.
To understand how this much: in 60 minutes of walking on skis burned 900 calories, active water activities - 720 calories, calm walking distance - 360 calories.
Depriving yourself of food is necessary according to the rules
If a person wants to lose weight, but at the same time stay healthy, his diet must be verified for all nutrients. There should be enough of proteins, lipids and carbohydrates. About two-thirds of the diet should be fruits, nuts, vegetables, meat, fish, dairy products fermented grains. However, for people who work at the plant, breastfed babies, spud tomatoes in the garden, it is very uneven standards. When intense intellectual activity in the diet should be more vitamins and carbohydrates during physical - more protein, and if people do not really tense, it is necessary to reduce the number of calories. Of course, in the human diet, watching their weight and wanting to lose weight should not be fatty, sugary foods, fried and fast food.
Very proper diet is a vegetarian table with the use of milk and eggs, seafood.
Suffice humane and thoughtful is the diet on blood groups. It is quite all nutrients.
You can stick with a separate feed. With this technique in different meals to eat bread, meat and fruit.
Speaking about the split meals - 5 - 6 receptions per day, it is completely determined by genes. Indeed, in prehistoric times, no one has a clear three meals a day.
Reduction of nutritional diet for ten - twenty percent, while maintaining the diversity of food and sufficient physical activity - it is a very correct approach to the normalization of body weight. Just a few months will be enough to feel the result.
It is quite acceptable and handling mono-diet for a couple of days. But such diets should be followed no more than 2 days a week. It is better to opt for unloading the warmer months. And people with gastrointestinal diseases from mono-diet should be discarded.
If you suddenly completely abandon carbohydrates and fats, to change the scheme meal, the weight can go fast enough. After all, the body gets into a stressful situation and begins to immediately spend deferred "for a rainy day." Sometimes, if you are healthy and young, these stresses can be very useful. The proof of this can recall the diet of athletes before important games. However, such "positions" can worsen chronic diseases, as well be new.
If the diet is entirely made up of raw fruits and vegetables, it threatens to bloating and diarrhea. If from proteins that are affected kidney. And if some use nuts and fungi suffers liver.
By drinking grapefruit juice or orange on an empty stomach is rapidly ejected bile. If the diet lacks lipids, may develop a deficiency disease and weakness. If you completely give up sugar can trigger the development of diabetes (if predisposition). During fasting certainly aggravated all chronic diseases. Many mention the increase in energy and activity during fasting. This is a consequence of increased levels of the hormone of joy - endorphins. Thus, the brain protects the body from stress and discomfort caused by starvation. However, be aware that short fasting can not cause significant harm to the body. Before the beginning of a long diet should always consult your doctor. If during the diet condition worsened - it is an occasion to return to the usual diet.
Beware of anorexia!
The diet of soldiers of the Japanese army in the nineteenth century consisted mostly of rice. Therefore, they were lean and all the polls ill illness called "beriberi" in which developed paralysis, polyneuritis. By the end of the century, doctors need to enter the menu soldiers vegetables, meat, fruit and bread. One year later, nobody remembered about the disease. Just before the soldiers in the diet lacks vitamin B1.
If the diet is not balanced for the main nutrients (proteins, fats, carbohydrates, vitamins, minerals) and lasts a power maximum of 14 days, it can cause one of the diseases that were previously called "diseases of the poor" - scurvy, pellagra or night blindness. However, this is not the worst. After 15 - 20 days after the start of the diet metabolism is rebuilt, the amount of fat on the sides is reduced, which is very pleasing some. They want to stick to a new diet longer and longer. There is something like a drug addiction. And if time does not begin treatment by a specialist, losing weight may go into anorexia, and this is a deadly disease.
One of the most well-known and ill-balanced diet - a diet Atkins. The menu does not vegetables, fruits, potatoes, bread, beans. The diet is based on animal fats that cause atherosclerosis, lack of plant foods leads to an increase in the body of free radicals, and a large number of proteins leads to constipation, kidney disease, liver and gallbladder.
And finally must again be pointed out that obesity (body weight increase by 1 \ 5 part compared with the norm) - a disease. Therefore you should not self-medicate. People suffering from severe obesity need to lose weight under the supervision of a doctor.