No, drastic diets do not lead to it
Perhaps you have already tried to lose weight, but the result was completely opposite. That you bet on one of those miracle diets that promise quick weight loss, but you’re hungry all the time? Well then we have bad news for you. You held her unnecessarily. On the other hand, there is no need to give up, if you go about it differently, you will see success.
Reduce your intake of carbohydrates and replace them with proteins
The modern path to the dream figure leads through the keto diet, which is based on the fact that you reduce the intake of carbohydrates in the diet to a minimum, the body will enter a state of ketosis and will look for a different source of energy than carbohydrates. It finds them in fat, specifically in those fat pads that bother you. You will start to get rid of them and thus lose weight.
Well, yes, but when you reduce the intake of something, it needs to be replaced with something. Or not? Good question. Of course, you have to take in some carbohydrates, but a maximum of 50 g is enough. Replace the rest in your diet with proteins.
Proteins together with carbohydrates and fats, it belongs to the macronutrients that our body needs for its proper functioning. It is wrong to think that protein-rich foods should only be consumed by athletes and bodybuilders, proteins are the main building block of every body. Missing proteins are even behind the feeling of hunger or an insurmountable sweet tooth.
Proteins should be part of every meal, it is ideal to consume them 4 times a day. For example, such a main meal (breakfast, lunch, dinner) should contain about 20 g of protein. Under normal circumstances, proteins should make up 10-15% of the total energy intake, during a diet this increases to 20-25%.
You know that the recommended daily dose of protein ranges between 1-1.2 g per kilogram of weight? Proteins are a perfect source of indispensable nutrients, they contain a diverse range of amino acids that are important for our metabolic processes. The right amount of protein in the diet will support the metabolism and increase the total number of calories burned per day.
- They will kill your sweet tooth.
- It will keep you full for longer.
- They will help with muscle building.
- Supports regeneration after exercise.
- It will have a positive effect on your health.
How does protein help with weight loss?
Proteins are part of cells and tissues, participate in the proper functioning of the immune system and also participate in the growth of muscle mass. If you want to lose weight, you can’t do it without proteins, otherwise you won’t lose fat stores, but muscles. The lack of muscles in turn slows down the metabolism, so weight loss will be slower and more difficult. And you certainly don’t want that.
Where do we find proteins?
Proteins, with which we replace carbohydrates, should be of high quality and satiating. If you bet on ham or processed cheese, it’s certainly not high-quality protein, and it won’t really fill you up. Sources of quality proteins are:
- Foods of plant origin such as beans, soy or peas.
- Lean meat (rabbit, turkey, chicken)
- The fish
- Dairy products
- Yogurts, kefir and cottage cheese
Did you know that if you want to lose weight with increased protein intake, you can try a keto diet with pre-prepared meals? You won’t have to cook or count how much you can eat. You can also include protein pasta, protein bars, protein shakes, protein desserts and other goodies in your menu.
Source: MODA.CZ – Pánská móda, dámská móda a vše ze světa módy by www.moda.cz.
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