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How to start losing weight

And to achieve optimal results

When you have decided that you need to enter changes in your diet for weight loss , the first thing you need to do is not to skip breakfast , but to get useful information. I have decided to provide you with just such info with that the topic of weight loss.

It is important to know at least an elementary level processes that occur in the body after the adoption of a particular food . This way you'll know when you make mistakes in eating and when you're on the right track . It is known that there are three types of food groups - protein ( protein ) , fat and carbohydrate . All we need to eat healthy . Diets that exclude either of these groups are harmful to health. Just follow a balanced diet , which includes easily digestible protein - lean meats, fish , legumes , egg whites , tofu and more. , Unsaturated fats , such as liquid at room temperature contained in olives , nuts , avocados , fish and more. Forgive carbohydrates ( bread , fruit and vegetables) . What happens when you eat carbs ? If they are worst kind - simple carbohydrates such as cake , sugar, bakery snacks , white bread , etc. . This causes an explosive release of the hormone insulin. And how does he process? Distributes the glucose (blood sugar ), which was prepared from the degradation of carbohydrates in the main stores , wherein the body stores it - the liver and muscles , and the remainder converted into fat. So when the landfills are filled , then excess you overweight .

You may be wondering why I was so tasty when you consume such foods . Your body is a clever system, and should likes nutritious foods , and to repel harmful as bad smell of rotten , for example? In fact, body fat accumulation seen as a good thing - they are light and easily transportable fuel , like white money for a rainy day . Hunger experience when the brain is deprived of glucose through the bloodstream. And insulin lowers glucose levels in the blood because distributes it as it was a question above. Moreover this hormone prevents the release of glucose from liver, but also prevent the fat melting . It is something of a miser who saves resources.

So perhaps it happened two hours after you eat a plate of pasta or spaghetti, you are hungry again . Insulin decreased the amount of glucose in your blood and your brain lacks fuel. On the other hand, when we eat complex carbohydrates such as whole grain breads, fruits and vegetables , the pancreas does not release large amounts of insulin at once , but this process is much slower . This is due to the fact that the said food containing fiber, which slow down the process of absorption and thus glucose enters the blood gradually over a long period of time.

Must not ignore the fact that unrefined foods include in its composition and more vitamins and microelements . Eating carbohydrates prevent the danger for our cells become insensitive to insulin and do not properly respond to the commands of this hormone . This in turn may result in obesity and type 2 diabetes. What happens when you eat protein? Proteins are degraded to amino acids in the body , which are essential for all vital processes . Some experts say that you should only accept proteins of plant origin, because the animal is contaminated with pesticides , antibiotics and hormones of stress. Others say that plant proteins are insufficient and do not include all the necessary amino acids ( such as Michael Thurmond , for example) . Bring the proof that the skull of primates has increased manifold after starting to eat meat. No matter which of these two do you admire , it is clear that it is obligatory on the menu you attend enough protein . Usually it is recommended to come from lean organic - clean meats, fish , nuts , egg whites , legumes , tofu , soy and others.

Why is it better to include protein in our diets ? According to one popular diet - ” The Zone ” by Dr. Barry Sears eating protein leads to separation of the opposite of insulin hormone - glucagon. Perhaps you noted that insulin is a miser - save resources and prevents fat burning . Glucagon has the opposite role - helping to release glucose from the liver and fat depots. In this way our brains are provided with the necessary “fuel” and gives us a signal that we are satiated .

You might ask yourself , why diets that recommend only eat protein is denied ? It's very simple - even assuming only protein , if the amount is too large, it again causes the release of insulin and thus the accumulation of body fat. Moreover, in this type of diet in the body are accumulated toxins - ketones. It starts trying to discard , causing water loss , i.e. most of the weight loss is not at the expense of body fat .

What happens when fat consumption ? Fats are unsaturated ( utility type , liquid at room temperature) , saturated (solid at room temperature - mainly of animal origin) and synthetic (such as margarine , for example - very harmful , called trans fat and almost indigestible by the body). Most experts recommend that the consumption of unsaturated fats - nuts, seeds, fish , avocados and others. Saturated fats are denied because they are more difficult to degrade , sometimes superimposed on the walls of blood vessels and can lead to cardiovascular problems . Moreover, if often consume these fats in the composition of our cells and make their membranes more rigid and difficult permeable . This slows down our metabolism and make us put on weight. Can lead to insulin resistance , cells are not sensitive enough to insulin and do not respond properly when contact with him.

On the subject of fat there are a lot of different views. Some experts do not recommend eating during dieting to consume even those healthy fats because of their high caloric value . According to fitness trainer Michael Thurmond fats are not directly fuel the body as carbohydrates , and first in the composition of fat depots and only then we can use them as an energy source. There are other common views on the benefits of unsaturated fats . Even as most of the experts , they make us weight loss . How does it works? Awareness is a good start for an effective compliance and complete diet. So do not blindly follow the diet recommended by a friend or read a random position in the virtual space . The best would be to consult a nutritionist specialist to tell you based on your medical condition what diet would be most appropriate to achieve the desired results.


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