Of particular importance in the development of many disorders of health and diseases is the so-called visceral fat tissue. Obesity initiates such diseases as: diabetes, hypertension and lipid disorders, spine diseases and many more. That is why it is worth taking the effort to lose weight!
DIET'S RULE
1. Meals eat regularly - every 3 - 4 hours, do not make big breaks between meals.
2. Eat 4-5 meals a day; 3 main and 2 smaller snacks.
3. Do not give up on any meal, especially the first breakfast.
4. Eat more often, but smaller portions!
5. Do not eat between meals (remember - even the smallest meal eaten between meals is an additional meal)
6. Do you feel hungry? - In times of "weakness", drink mineral water, squeeze 1 teaspoon of skim milk powder, eat raw carrot or celery, chew gum without sugar
7. Drink lots of fluids (1.5 - 2 liters per day). The most recommended is still mineral water, unsweetened fruit and herbal teas, and possibly unsweetened fruit juices. The "colored" carbonated beverages sweetened with sugar (cola, orangeade, fruit drinks), sweetened juices and fruit drinks are not recommended.
8. Try to get away from sweetening coffee and tea with sugar, if at first it's hard for you to use sweeteners (aspartame, acesulfame K, etc.).
9. Limit the consumption of animal fats, both those visible, added to foods, and those that can not be seen.
10. Exclude animal fats from the diet: lard, fat, meat and sausages (bacon, smoked meats, hams, sausages, lunches, giblets, etc.). They are a source of saturated fatty acids and cholesterol that are risk factors for atherosclerosis of blood vessels.
11. Cut off visible pieces of fat from meat and sausages.
12. Limit the amount of fat used for spreading the bread, replace the butter with high-quality cup margarines (preferably with a reduced fat content) or abstain from spreading the bread.
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13. Use vegetable oils at least 1 tablespoon a day (it is recommended - non-erucic rapeseed oil, olive oil, soybean oil, sunflower oil or corn oil).
14. Dairy products choose skimmed milk: 0.5% milk, lean curd cheese, low-fat yoghurts and light cheese, (yellow cheese, for now, exclude completely from the diet or eat it rarely in small amounts).
15. Limit the intake of simple sugars (so-called empty calories) ie white sugar (sucrose) and sweets (candies, chocolates and chocolate products, cookies, cakes, etc.), especially those with a high glycemic index.
16. Increase your intake of dietary fiber. The fiber swells in the stomach, increasing the feeling of satiety, and also prevents constipation. The sources of fiber are whole-grain cereal products: wholemeal bread, cereal flakes, coarse groats, wheat bran, pulses and raw vegetables and fruits.
17. Culinary treatment: cooking, steaming, stewing without pre-frying, baking in the foil or on the grill without using fat is recommended. What is advised against is frying fat, such products are hard to digest, they absorb a lot of fat and therefore calories!
18. Avoid alcoholic beverages, do not contain any valuable nutrients in addition to the high content of "calories" and excite appetite. Although it is not completely forbidden and if there are no other contraindications, it is allowed to drink 1 glass of wine with a meal - preferably red.
19.Do not overuse salt, too much salt in the diet promotes retention of water in the body, edema and the formation of hypertension.
