Obesity is a disease that requires specialized treatment. A few kilograms of excess weight is a signal that it's time to start therapy and change your diet. A low-energy diet with the right proportions of proteins, fats and carbohydrates combined with physical activity will help.

Treatmentoverweightand obesity always begins with lifestyle modifications. It is recommended to increasephysical activityandlow-energy diet . Diet energy is determined based on the assumed weight loss. The diet usually starts with one that provides 500-1000 kcal less than the body's daily energy requirements. In general, for women it is a diet of 1100-1200 kcal, and for men 1500 kcal. Optimal weight loss recommended is 0.5 to 1 kg per week. To burn 1 kg of adipose tissue, an energy deficit of about 6000-8000 kcal is necessary.

Principles of a proper low-energy diet

Correct composition of a diet is not easy, it requires specialist knowledge in this field. In order for the diet to be effective and not to risk a deficiency of nutrients, it should contain the right proportions of fats, proteins, carbohydrates, dietary fiber, vitamins and minerals. The content of these components is calculated in the appropriate computer programs. Most people who are slimming do not use professional advice, so they are at risk of having too much fats in the daily menu, especially "hidden" and simple sugars. The result may be insufficient weight reduction or a quick yo-yo effect after completing the diet .

Important

People who are overweight and obese are at risk of:

  • development of type II diabetes
  • hyperlipidemia
  • hypertension
  • ischemic heart disease
  • gallstones
  • osteoarthritis
  • gout.

Carbohydrates

They should be limited - they should cover 55-60% of the body's daily energy needs. 1 gram of carbohydrates equals 4.5 kcal. A properly composed slimming diet contains 130-150 grams of carbohydrates per day, mainly in a complex form Carbohydrates provide the right amount of fiberdigestive system, which normalizes the work of the intestines. They are necessary for the proper course of biochemical changes in the body, e.g. fatty acids and proteins. With their insufficient consumption, fat is burned incorrectly and ketone bodies are formed, acidifying the body. The main source of carbohydrates are grain products, vegetables and fruits.

Protein

It cannot be limited - it should cover 15-20% of the body's daily energy needs. 1 gram of protein equals 4.5 kcal. Provides the body with amino acids that are used to produce new protein, an essential building material for building cells and tissues. It cannot be replaced by any other food ingredients. With a longer protein deficiency in the diet, the system will gradually deteriorate. Protein in milk, eggs and meat is more biologically important for the body than in soybeans, corn, beans, peas and grains.
Excessive protein consumption is also bad for you. Excess protein is not stored in the body, but is used to synthesize sugars and as an energy source. It may cause metabolic disorders, acidification of the body, and may overload the liver and kidneys.

Fat

You have to limit them in a slimming diet. They should cover 20-30% of the body's daily energy requirements. 1 gram of fat equals 9 kcal. Every few grams too much will significantly increase the caloric value of the diet. Fats are the body's primary source of energy. They also have a building function - they are a component of, among others cell membranes are necessary for the absorption of fat-soluble vitamins, i.e. vitamins A, D, E and K. Animal fats mainly contain saturated fatty acids and cholesterol that are detrimental to he alth - their excess promotes the development of atherosclerosis and cardiovascular diseases. Vegetable fats and fish contain mainly unsaturated fatty acids with beneficial effects on the body (monounsaturated and polyunsaturated, including omega-3, omega 6).
The average diet contains 120 grams or more of fat. This is due to the fact that despite the reduced consumption of butter, bacon, cream or other sources of "visible" fat, we are not aware of the presence of so-called "hidden" fats - added to cakes and baked goods, absorbed during frying, contained in products, seemingly degreased.
For example:

  • 2-3 slices of ham (50g) contain 12.8g of fat
  • baked chicken leg - 12g fat
  • sausage - 20.6g of fat
  • cheese 1-2 slices (30g) - 25.5g of fat
  • egg - 5.8g fat
  • bar - 9.1g fat
  • nuts 5-6 pieces (30g) - 13.9g of fat.

Category:

Slimming