Dining with Overweight
- He was always full. At school, was teased at the institute in the company was not invited, at work, I think, on the sly laugh. From all this mood is not improving. And I have a habit: If not for yourself, you need to eat. Advise how to lose weight, how to choose the menu?
Recommendations for caloric menu in the fight against obesity to difficult. Need a strictly personal approach, because we are all so different! However, the most common advice would be superfluous.
So, let your caloric intake will be the beginning not less than 1800 kcal. Reducing calories is to be achieved by eliminating sugar, sugar and confectionery products, restrictions on animal fats, bread, condiments and spices. However, the diet should strive to maintain a normal amount of protein (70-80 g), and the content of vegetables and fruits increased.
During the special restrictive diet food is taken in small portions 5 times a day. When the adaptation (the feeling of hunger and weakness disappear), caloric content is reduced even more, with the amount of grain is reduced to 50 grams per day, also decreases the overall consumption of fat. One or two days a week make unloading: vegetable or fruit (during the day for 5 receptions 1,5 kg eaten any fruit or vegetables), milk or kefir (1,5 liters of milk or yogurt are distributed on 5 receptions) or curd (600 g fat-free cottage cheese, 60 g sour cream and 2 cups It is highly hips).
Calorie content of this menu will be within 700 – 1000 kcal. For one day you will drop discharge 400 – 600 g, but this little success must be consolidated, which is only possible moderation in food in the next few days.
It should be noted that among obese people are a part (approximately 20%) were those calories is close to normal (for example, exceeds the norm by only 220 kcal), but a state of metabolic processes, they have changed so much that even a small caloric overload is enough to maintain and replenish fat reserves.
The use of special restrictive diets for obesity always combined with physical training. These activities can be conducted both in-hospital and outpatient (eg, in sports Clinics) when the patient is prescribed by a doctor appropriate diet and physical activity mode, depending on the health and physical preparation it can be physiotherapy, or a long walk, followed by inclusion of race. Physical activity increases energy consumption, while helping to increase endurance of the patients. The effect of such a comprehensive impact is quite significant – loss of body weight per day may be about 300 grams and be accompanied by improved well-being and overall improvement. With the normalization of weight should remain lax diet and weight to support the systematic training (walking, jogging, swimming, volleyball, skiing, etc.).