Energy-restricted diets

There are many schemes known as "low calorie" whose goal is to help individuals who are obese to lose weight. These regimes, very different, more or less well balanced nutritionally. Their diversity must not be forgotten that the individual is not immune to the laws of thermodynamics.
To each his regime calorie diet calorie diet To follow a low calorie diet in the context of losing weight quickly, it is necessary to cause a deficit in energy balance, ie to increase expenditure by physical exercise and / or reducing calorie intake (diet ) by eating less but not necessarily low, we need to start calorie reserves accumulated which led to the establishment or maintenance of overweight.
However, individuals are "unequal" about food. Daily, although some gain weight by eating 1200 calories, others do not grow well from 3000 calories. This "inequality" is in terms of energy efficiency specific to each. As a result, plans to lose the extra weight must take into account the nutritional, metabolic and weight of each. Thus there is no obesity but obesity, and it is impossible to define a plan for all subjects are overweight. In general, an estimated 30% reduction in caloric intake compared with those of normal diet is a reasonable compromise solution. A person normally consumes 3000 calories per day to lose weight less than 2000 calories.
Overly restrictive diets of 600 calories or total diet, are effective in the short term, but these plans have several drawbacks, the first of which lead to vitamin and mineral deficiencies, loss of protein, weight loss at the expense of muscle and noble cells of the body, resulting in fatigue, depression is a risk of psychological and physical (infections). The second is to lead inevitably to failure, a rebound in which the person is too severely restricted by a strict diet, suspends all control boost, has a hunger and appetite exacerbated by him regain lost weight, see exceed. Repeated periods of sudden weight loss are harmful to the body. This explains why experts now advise most reasonable plan for a more gradual weight loss but safe.
The basics of a food plan regime alimenteire regime alimenteire There is no scientific reason to think that the composition of diets must be fundamentally different from that recommended for the general population. Intakes of carbohydrates, lipids and proteins must be maintained, even if the proportion of protein may increase 15 to 25%. Differentiated schemes excluding carbohydrates or lipids can not lose more weight than diets (caloric intake to equal), and they may cause metabolic disorders like high cholesterol, protein malnutrition, etc. ... It is important to choose proteins that do not contain too much fat or prefer fish and lean meats in the deli. The cheese 0% fat was the importance of providing calcium and protein, no carbs or fat.
For many years, starches (rice, pasta, pulses, potatoes cooked with water, etc ...) have been accused of gaining weight. This prejudice was finally flushed with the development of the glycemic index (GI), which gives for each sugar its ability to increase blood sugar (glucose) in blood, thus stimulating production of insulin, a substance promoting storing energy as fat. Thus, over a sugar has a low GI, the less it makes you fat. Foods rich in fiber are preferred, fruit and fruit and vegetables accelerate satiety by swelling in the stomach. In addition, they stimulate transit, thus avoiding the problem of constipation, frequent in the diet. It is important to take time to eat., Wait 10 minutes between each course (the time required for the expression of satiety). It is advisable to drink between 1.5 to 2 liters of water, tea and / or green tea without sugar to release toxins. Fats as accompanying sauces, cooking fat, appetizers cakes, crisps, ready meals ready, very high fat cheeses, should be limited, as well as sweets, pastries and sweets and that alcoholic beverages.
A balanced low-calorie diet to 1500 calories is:

    70g protein = 19% of calories
    50g fat = 30% of calories
    190g of carbohydrate = 51% of calories

Diet and exercise diet and sport diet and sport When one wants to lose weight, it is good to do exercise regularly. Endurance sports such as walking, jogging and swimming are particularly recommended for beginners and all non-athletes. In fact, these sports sparing the tendons and joints, and stimulate coordination and concentration. But generally, all sports are allowed, it is best to opt for a sport that makes you happy and you can practice easily, otherwise you may get bored quickly. A few minutes of daily physical activity increases the feeling of well-being. And regular training can automatically increase its performance. For your training to be effective, it should fix you right from the beginning of the objectives clear, easy to reach.
All beginnings are difficult. Especially when laziness is stronger than goodwill. Book set times in your schedule, this will require more stick to it. Stir 2 to 3 times per week for 20 to 30 minutes. It is very important to warm up for ten minutes before any sport, running on the spot by example and end with stretching. After 3 weeks, increase the duration of your workout than ten minutes. Be sure to change of pace, it stimulates the metabolism. If you have any dizziness or pain that you feel sudden fatigue by exercising, stop immediately and consult your doctor.
Those who do not want to walk or swim may move more in their everyday life, eg taking the stairs instead of the elevator, traveling short distances on foot or bicycle instead of systematically taking his car, or by improving their fitness on a bike. Just 10 minutes of gym a day to feel more flexible. The first results are felt in the first week and they are visible. Measure your waist and hips. You'll see them diminish inch by inch. Do not forget to moisturize. Carry a bottle of water during your exercise. It is also advisable to take a small snack before and after sports, like a banana. This prevents food cravings. So on your marks, get set, go!