In the desperate desire to lose weight quickly and easily, many people sink into crazy diets and without any foundation that promise to dry countless pounds in a very short time. Many, in fact, work - those who take risks can manage to lose what they want in a short period of time.
The problem is that Fitness that promise miraculous results quickly, in most cases, are extremely restrictive, not at all healthy, and lead to what we call an accordion effect, which happens when the body regains all the lost weight shortly after returning to the menu from before.
This is because the much lower caloric intake, the body realizes that the body is getting less food and enters an "emergency mode”, slowing metabolism and using less energy.
When the diet ends, the metabolism, which has become accustomed to small food intake, begins to store the extra energy in the form of fat, causing the body to regain all the weight lost. In the long run, this leads the body to create a resistance to weight loss, making the weight loss process more and more complicated.
Therefore, those who want Fitness in a healthy and long-lasting way should leave their diets aside and invest in dietary re-education - which also favors weight loss, but does not harm health and does not lead to an accordion effect.
But what is the difference?
While diets have a limited shelf life and are based on a restricted menu, dietary re-education is a way to educate the brain to learn to eat better, using food wisely and healthy, without depriving yourself of anything and without passing hunger.
In dietary re-education, the weight loss happens without sacrifices and the lost pounds do not return, since the eating habits are changed definitively. This is the best way to lose weight: you can eat everything, as long as you respect the quantities allowed.
In addition, while restrictive diets are nutrient-poor and harm to health, dietary re-education helps increase quality of life and is also used to treat some diseases, such as diabetes and high blood pressure.
And how to start a food re-education?
Unlike diets, starting a food re-education is not difficult and does not require much effort - you do not have to deprive yourself of eating on the street, or spending money on food fit, let alone preparing complicated recipes.
The process consists basically of understanding which foods are good for the body, which are not so positive and how to fit them into the routine in the right way, respecting the quantity allowed.
The first step is to know the four food groups: friends, fast food, moderate food and sabotaging food. Aware of the difference between them, it is possible to stipulate a balanced menu that favors the loss of weight and the maintenance of good health, offering to the body all the nutrients that it really needs to stay in good working order.
Friend foods are the key to healthy eating and should not be left out of the menu. They help you lose weight and your consumption is released - they can be inserted into every meal, in the amount needed to achieve satiety.
Examples: vegetables, vegetables, legumes, mushrooms, poultry, lean meats, eggs, among others.
Responsible for speeding up metabolism, they favor weight loss and should be used at least once a day.
Examples: ginger, coffee without sugar, cinnamon, guarana powder, pepper, tea mate, among others.
As the name suggests, these foods should be used sparingly. Its consumption is not fully released, but neither is it forbidden. Also, because they are rich in vitamins and minerals, it is imperative that they be incorporated into the diet.
Examples: roots, cereals, oilseeds, fruits, oils, among others.
Guilty of hindering the weight loss process, food saboteurs should be avoided whenever possible. However, the consumption is not censored - it is allowed to eat them in limited quantity, so that it does not interfere in the rest of the food.
Examples: breads, pastas, flour, cakes, sugar, spices and sauces ready, alcoholic beverages, soft drinks, among others.
How to set the menu?
There is no right way to set up a menu for food re-education. As the goal is to stick with lifelong eating, it is important that each person stipulate what they eat, so that meals become a pleasurable time.
But you must respect the stipulated quantity of each food group and vary the types of food daily. Thus, it is possible to absorb a greater amount of nutrients, besides the process does not get tiring.
Thinking about it, actor Márcio Garcia and his wife, nutritionist Andrea Santa Rosa , have created a food program so that anyone can eat in a balanced way at home or on the street at all meals of the day.
The functional life brings a 12 - week dietary plan (which may be followed indefinitely) by dividing the food groups. Thus, it is possible to put together a personalized menu in the way that each person thinks best, varying day by day.
The program teaches you all about the food and the amount indicated to consume each of them and also has a complete functional menu to guide all the meals of the day. In addition, it offers more than 200 functional recipes to make the process even easier and practical.
Posted on June 21, 2018 at 05:49 PM