A correctly calculated diet is the key to healthy weight loss, in which you will lose exactly fat mass, and not muscle mass. In addition, strict restrictive diets have an effect due to dehydration of the body, and with the restoration of a normal diet, weight returns. When calculating the diet, it is necessary to correctly place accents - to optimally correlate macronutrients (proteins, fats and carbohydrates).
Instructions
Step 1
Proteins are the basis of an effective and healthy diet for fast weight loss, as they serve as life support functions in the body.
Step 2
The human body contains 20 amino acids, which are essential for cell division. With a protein deficiency (lack of amino acids), the body reproduces defective cells, therefore, the aging process starts and accelerates, mutations appear in the cells. Of these 20 amino acids, 8 are essential, it is not synthesized by the body and can only be obtained from protein products. The most complete assimilation of protein occurs when eating products of animal origin. Vegetable protein from foods is absorbed much worse - only 14%. This means that in order to assimilate the same amount of protein from plant and animal products, you need to eat 7 times more plant foods (for example, soy) than animal protein foods (for example, cottage cheese, chicken, beef, fish).
Step 3
Proteins also have a transport function. For example, for the transfer of high-density cholesterol ("good" cholesterol) through the blood, the protein albumin is needed, which is found in milk, cottage cheese and eggs. The blood protein hemoglobin, which is found in red blood cells, provides the transport of oxygen and carbon dioxide in the body.
Step 4
Immunity in the human body is provided by proteins - globulins. Therefore, it is important to increase the amount of protein in the diet to improve the immune defense.
Step 5
The enzymes that break down the food we eat are also proteins. Protease is used by the body to break down proteins, amylase is used to break down carbohydrates, lipase is used for fats, lactase is used to digest milk, etc. If there are not enough proteins in the diet, then food is broken down incorrectly - there are not enough enzymes.
Step 6
Also, proteins are carriers of genetic information, because DNA chains are protein structures.
Step 7
When calculating a diet for weight loss, there is no point in focusing on plant foods. If you combine weight loss by adjusting nutrition with physical activity, then the amount of protein in the diet needs to be increased even more.
Step 8
For example, porridge without sugar and water, durum pasta and baked potatoes will not help you lose weight, although they are low-calorie foods. These foods are based on carbohydrates, which provide the body with energy. If you haven't spent enough energy, then carbohydrates will automatically be stored in adipose tissue. Therefore, calculate your diet correctly - focus on proteins, and carbohydrates should be consumed in sufficient quantities (depending on your initial weight), but in the form of fresh vegetables and fruits.
