scientific methods to lose weight forever

It is difficult to lose weight. And to lose weight so as not to gain weight again - even harder. 74% of adults in the United States are obese. In Ukraine, overweight people are 55.3% (15.3% are obese). It is difficult to lose weight. And to lose weight so as not to gain weight again - even harder. Picture of Natalia Hubbert / Deposit photos However, many studies show that losing weight for a long time is not a myth. Health has collected some methods to lose weight, confirmed by scientific studies. Use them and see how your inches melt.

Have a hearty breakfast. Constantly

Study by Imperial College London shows that when a person misses breakfast, the reward center in the brain lights up when he sees high-calorie food. This means that when you do not eat breakfast, you will be more prone to harmful high-calorie foods during the day. Research has shown that women who enjoy a hearty breakfast lose ghrelin, the hunger hormone, faster than those who eat little.

Finish breakfast with something sweet

Pamper yourself with dessert in the morning, do not be afraid. Tel Aviv Medical University divided the participants into two groups. The first group ate a 304-calorie breakfast with 10 grams of carbohydrates. The second tasted 600-calorie food, consuming 60 g of carbohydrates and including sweets in breakfast: a piece of chocolate, a donuts, or a cake. After four months, the two gatherings lost a normal of 33 pounds for each individual. Four months later, the low-carb the group gained 22 pounds, and the group, which tasted sweets, lost another 15 pounds.

Eat 30 g of fiber a day

Eating thirty grams of fiber daily is equivalent to following a strict diet. In its study, the American Heart Association divided people into two groups. The first followed a strict diet with restrictions on calories, sugar, and fat. Another group was given the task to eat 30 g of fiber daily. After three months, the results were surprising: both groups lost the same amount of weight.

Do not drink anything but tea, coffee, and water

Sweet waters and juices are liquid sweets: in 567 grams of drink - 18 teaspoons of sugar and more than 240 calories, even zero nutritional value. Also, soda is one of the biggest catalysts for obesity. A study by the journal Obesity indicates that consumers of even diet soda have a high percentage of stomach fat.

Drink black coffee

It improves metabolism by 12% over the next three hours. This is evidenced by a study published in the American Journal of Clinical Nutrition. Just do not overdo it - experts do not recommend drinking more than three cups of coffee a day.

Limit the consumption of wine and beer

One glass "weighs" about 125 calories. Besides, researchers have found that alcohol makes a woman's brain more vulnerable to the smell of food, forcing her to drink more.

Drink a glass of cold water before each meal

A German study showed that drinking about half a liter of cold water increases the rate of metabolism by 30% over the next hour.

Stock up on the fridge with vegetables

Fresh seasonal vegetables have the highest nutritional value, and frozen vegetables - in second place. Freezing vegetables retain many of their nutrients.

Reduce meat consumption

Vegetarians are generally healthier and worse than carnivores, according to research published in the American Journal of Nutrition and Nutrition. Meat can be replaced with vegetable protein. A serving of black beans will give 15 grams of protein, and mushrooms can substitute the ground beef in most recipes.

Enrich your diet with dairy products

They are rich in calcium and vitamin D, help build muscle mass, and improve metabolism. And the hormone calcitriol, which they contain, helps retain calcium for bone strength and, at the same time, instructs your fat cells to convert less sugar into fat and burn more calories.

NUTRITION IN DIABETES MELLITUS

Diet and insulin are two concepts associated with this disease at the first mention of it. Diet is how we eat every day, our eating habits, and our passions.

A girl who eats a few slices of cheese, and a big man, naming a whole chicken for lunch, are on different diets. In this example, the difference between them is the amount of energy that enters the human body with food. Indeed, for what purpose do we empty our refrigerators and grocery shelves every day? The aesthetic pleasure from cooking and eating, of course, from time to time, takes place in our lives. But whatever it is, all this is happening for our body to receive the nutrients it needs. It is to their lack that our brain responds with a feeling of hunger.

Now think about whether it is possible to develop one universal diet for all people with diabetes, which would take into account not only the individual characteristics of each person's metabolism but also the specifics of the disease? Of course, this is impossible. So, let's not call diabetes nutrition a diet. It will be more convenient for us to talk about specific rules of eating, which only at first glance seem cumbersome and unfeasible. Following these rules did not prevent any of the people without diabetes, because these are the rules of healthy eating.

Proper nutrition is useful in many diseases. However, it is in diabetes that it stands out as an independent method of treatment, which plays no less a role than antidiabetic drugs - tablets or insulin.

Different substances are used in different ways, but one thing remains similar: each product we eat is able, depending on its components, to provide our body with a certain amount of energy and building materials. Food received in the gastrointestinal tract is immediately included in the metabolism, a violation of which is characterized by diabetes. It is natural that, in this case, our diet requires a more attentive attitude. So, the menu becomes a lifelong therapeutic food.

In short, it looks like this. Each person determines how much energy he should receive daily with food, distributes it among the primary nutrients, divides the amount of energy received between meals, and for convenient replacement of some foods in the diet by others, and lists foods in bread units.

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