Healthy food for weight loss of adults

здоровое питание

Healthy nutrition for weight loss
Healthy food
Separate food
"No to having a snack!" - golden rules of food
Healthy nutrition on Ayurveda
Balanced diet
Importance of healthy nutrition
Bases of dietary treatment of obesity
Providing person with full-fledged products
Healthy nutrition for every day
Balanced food
Correct food at fitness classes
Bases of balanced diet
Principle of balance of daily diet
Three principles of balanced diet
Role of balanced diet for health
Basic principles of the balanced food
Principles of pulse food
Methods of removal of radionuclides from food


Aging of organism begins already with the moment of conception and continues to the death. This process is based on biochemical changes which lead to corresponding changes in cages of organism or to their partial disintegration.

The French doctor and the biologist Alexis Carel has expressed opinion that theoretically cages are immortal if to provide them good living conditions if timely to delete from them harmful products of metabolism if to provide them the corresponding food.

Unfortunately, we are not able to do it yet. However we can and are obliged to follow the famous and tested rules of balanced diet.

At advanced age in digestive bodies there are certain changes in salivation, gastric juice and secret of pancreas, the amount of the enzymes which are contained in them decreases. Digestion of carbohydrates and proteins is not exposed to special changes. However differently the situation with digestion of fats is.

These changes in digestive tract do not cause the expressed deviations in the process of digestion. The painful phenomena observed often in old age are reduced to violations of food of body tissues rather. For example, insufficiency of blood circulation causes reduction of oxygen in body tissues therefore conclusion of products of metabolism is at a loss. Reduction of capacity of fibers in digestive tract leads to decrease in absorption and transfer in blood bed of the nutrients received from food.

To slow down aging process, the elderly person needs to eat fully. At the same time its food has to be easily digested. Milk and its derivatives, and also vegetables and fruit have to become the main products. In addition, fast meat (4 times a week), eggs (3-4 times a week) and low-fat fish. The amount of the fats which are the most power-intensive product in food allowance should be limited.

Need for proteins at people of advanced age just the same, as well as at young people or maybe even a little big if to consider decrease in their comprehensibility. Continuous availability in diet of vitamins is very important (especially In, C and PP) taking into account decline in the ability of organism at advanced age to accumulate them in enough and restrictions of their reserve with that. The same concerns mineral salts, especially the calcium so important for bones which comprehensibility often decreases under the influence of such diseases as the lowered acidity of gastric juice, intestinal diseases. Decrease in acidity complicates also absorption of iron and can be origin of anemia which at advanced age is transferred much heavier, than in young. Elderly people badly transfer also decrease in level of sugar to blood. At insufficiency of blood circulation the frequent use of small amounts of carbohydrates, for example honey spoon is shown, it is a little fruit or juice.

How to avoid obesity

How to avoid obesity? The world statistics demonstrates that corpulent people live less, grow old quicker, have diseases of digestive organs, breath and blood circulation more often, they to thicket have diabetes.

Obesity influences not only state of health of the person. It does figure heavyweight, reduces coordination and ease of movements. At the same time statistical data show that only in 5 percent of cases obesity is result of painful states (for example, as a result of hormonal violations). In other 95 percent of cases it arises because of improper feeding. Even so-called hereditary obesity is result most often of habit to certain food allowance which passes from generation to generation.

Excessive food of people begins already in the early childhood with overfeeding of babies. The loving mothers and grandmothers stretch stomachs of poor children ("that was from what raise") which get used to excessively big portions over time.

Why we grow stout?

Obesity is increase in the body weight (weight) due to accumulation of fatty tissue. Increase in body weight in itself does not mean obesity yet. It can be result of development of muscles, for example at athletes, at the people performing hard physical activity or at young people during active growth.

Obesity most often is caused by excessively caloric food blocking requirements of organism. It does not mean, of course, that each corpulent person is glutton. Completeness can be consequence of change of living conditions - transition to less mobile way of life demanding longer sitting in operating time, violation of the mode of rest or the termination of sports activities. For example, athletes after the termination of regular trainings sport very quickly put on the weight because they keep usual food allowance of adults whereas requirements of organism sharply decrease.

Whom do we call corpulent?

Corpulent we call those at whom excessive weight results from accumulation of fatty tissue.

About degree of obesity it is possible to judge by thickness of layer of hypodermic and fatty cellulose which indicates amount of fat in organism irrespective of body weight.

Even big weight at thin hypodermic and fatty layer does not speak about obesity yet.

On average the person has to weigh so many kilograms how many will be in the rest if from its growth in centimeters to take away 100. For example, the person whose growth is equal to 160 centimeters has to weigh 60 kilograms.

Naturally, this way of definition is not exact as such factors as the constitutional features, development of muscles exert impact on the size of body weight of the person. Taking into account them the following norms have been developed for body weight.

Norms of body weight according to technique of doctor M. Gruyts

Growth, cm Puny constitution Normal constitution Athletic constitution
wives. husband. wives. husband. wives. husband.
158 53 56 55 58 57 59
162 56 59 58 60 59 62
166 58 62 60 64 62 65
170 62 64 63 66 65 68
174 63 67 65 69 67 72
178 65 70 67 72 70 74

However and these norms are not rather exact as strong put person with powerful development of muscles can have the body weight exceeding them on 10-15 kg and not to be at the same time corpulent. Good check of "correctness" of mass of your body) its comparison with that which you had at the age of 20-22 is.

How to prevent obesity?

The most important - not to allow emergence of excess weight and if it already happened, as soon as possible to get rid of these excesses. The best reaction to emergence of "extra kilos" is decrease in caloric content of food. Otherwise then it is necessary to resort to strong methods, that not palatably and is not really useful for health.

What it is necessary to begin weight loss with?

First of all it is necessary to try to get rid of all indispositions. Then it is necessary to reduce the caloric content of your diet so that the organism received less calories, than it is demanded by its daily power expense. It is for this purpose important to know what there are daily energy needs of the adult of?

1. From the energy necessary for the main metabolism, that is such energy which the organism spends in condition of absolute rest at the room temperature. The need for this energy makes 1 kcal on 1 kg of body weight an hour. For example, energy of the main exchange at the person weighing 60 kg makes 60 kcal an hour or 60X24=1440 kcal a day.

2. From the energy necessary on covering of the power expenses connected with digestion and assimilation of food. The amount of this energy depends on such factors as sex, age, growth and even climate.

3. From the energy necessary for performance of muscular work. Energy needs such can significantly differ depending on what work is performed by the person whether he plays sports.

The power balance remains when the amount of the energy received with food is equal to its full expense. If the organism receives more calories, than it is required to it, their surplus collects mainly in the form of fat. Especially actively it occurs after the full end of growth of organism (25 years) when the energy needs of organism decrease. During this period it is necessary to pay special attention to food allowance.

In the winter the food has to be more caloric, than in the flying.

Having decided to grow thin, the diet needs to be made so that only power expenses of the main metabolism were covered. When expenses of energy exceed the energy received with food, then organism stocks are implemented, that is there is "combustion" of the saved-up fat.

At the same time, however, it is necessary to remember that dietary food for weight loss has to be only specific modification of normal healthy food. It is necessary to be careful of "miracle diets" too unilateral and fashionable now which because of the narrow-mindedness can cause serious violations in organism.

Sometimes people, independently (without recommendations of the doctor) growing thin, completely avoid the use of carbohydrates, exclude vegetables, and fruit from the diet. It leads to serious violations of metabolism, development of serious illnesses because certain amount of carbohydrates is just necessary for correct "combustion" of fats and animal protein.

Whether there are products which are especially promoting obesity?

Any product which caloric content does not exceed energy needs of organism is not promoting obesity. It is possible to eat only one carbohydrates. Nevertheless over time, if we consume them much, the organism for certain will transform these "additional" calories to fatty tissue. Claim that vegetables can be eaten in unlimited number as they do not cause obesity. However, though vegetables also contain large amount of carbohydrates in the form of simple sugars which are very easily acquired, their use in large numbers also promotes developing of obesity.

Sizes of protein content and caloric content in separate products are shown in these tables.

Protein content in food

Name of product Amount of protein in 1 g of initial product, Amount of protein in terms of 1 portion
Milk 3 7 g in 1 glass
Milk in powder (not removed) 26
Milk in powder (sacred) 35
The milk condensed (without sugar) 7
The milk condensed (with sugar) 8
Kefir 3,1
Curdled milk 4 9 g in 1 glass
Sbiten 3,3 7,5 g in 1 glass
Cream content of 9% of fat 3,5 0,9 in 2 tablespoons
Cheese firm homogenized 10
Cheese firm not fat 21
Cheese firm fat 18
pyets fresh, crude 11,5 6 g in 1 egg
Protein of egg 11
Egg yolk 16 2,5 g in 1 yolk
Veal pair average fat content 15
Veal fast 17
Pork fast 17
Beef pair average fat content 15,5
Beef fast (roast) 21
Beef fast (fillet cutting) 20
Rabbit flesh 16,5
Chicken fast 13 15,5 g in 120 g
Chicken fast 14 15,5 g in 120 g
Gammon smoked 24,5 8 g in 30 g
Ham of average fat content 23 7,5 g in 30 g
Ham shaped 17 5 g in 30 g
Cod 10 15 g in 150 g
Cod fillet 16,5 16,5 g in 100 g
Tench 10,5 16 g in 150 g
Perch 11 16,5 g in 150 g
Small fry 7,5 10 g in 150 g
Pike 11 16,5 g in 150 g
Pike perch 10,5 16 g in 150 g
Carp 7,5
Gelatin (in powder) 85,6 5,1 g in 1 tablespoon
Yeast in briquette 11,9 2,5 g in 20 g
Defective proteins of plant origin
Grain 7,5-12,5
Macaroni 12-13,5
Oat flakes 13
Rice 6,7
Rolls 7
Bread wheat and rye 5,5-6,5
Crispbread 8,2

What changes need to be made to the diet at obesity? All these changes are based on decrease in caloric content of food at obesity due to reduction in diet of high-calorific products, such as animal fats, fat meat, flour products - trickled pastries, white loaf, cakes, sugar and any sweets.

At obesity it is necessary to limit first of all the use of fats to 20-30 g a day, and it is better if these fats are in the form of natural animal or vegetable oil. Proteins as obligatory component of diet, play additional role - strengthen metabolism. At reduction of amount of fats and carbohydrates in diet of squirrel will promote decrease in body weight. Therefore the recommended norms of proteins in diet for weight loss are slightly higher, than it is caused by requirements of organism.

The diet at obesity provides proteinaceous products with the low content of fat, such as fast meat and sausages, bird (chickens), low-fat fish (cod, pike perch, pike), skim milk, eggs, and also vegetables. Almost chocolate, sweets, honey, cakes, trickled pastries, noodles are completely excluded. Other products are significantly limited.

In the diet directed generally to allowing emergence of excessive body weight it is necessary to avoid high-calorific products and dishes. Sometimes it is possible to dare to eat small cake or small chocolate, surely having reduced at the same time day food allowance.

It is noticed that at the diet based on one meal a day the bigger gain of body weight is observed than when this portion is spread out to several meals during the day.

Having certain knowledge of the mode of healthy nutrition, itself can try to make the diet for weight loss calculated on week with different caloric content on separate days. During the first two days of the week the most caloric diet is applied, at the same time regular weighing is made. If decrease in body weight insignificant, it is necessary to pass to less caloric diet. If the initial version provides sufficient weight loss, then it is possible to leave it for more long time.

The woman which have no time or patience for preparation of dishes with certain caloric content can arrive differently.

First, it is necessary to set diet at obesity which would provide:

certain number of meals (3, 4 or 5 times); accurate observance of hours of its reception that is indispensable condition of diet;

observance of portions of the eaten food (amount of the used proteins);

the use only the resolved seasonings (vanillin, cinnamon, fennel, caraway seeds);

avoiding of the seasonings stimulating appetite (black pepper, red peppers, mustard and vinegar).

Secondly, instead of weighing of products it is possible to measure their quantity "approximately", for example 1 pieces of bread, 1 egg, 1 piece of meat (about 100 g).

Thirdly, it is necessary to be weighed daily. It is also daily necessary to write down structure of the eaten products and their quantity. In 12 days compare body weight to that which was observed for the third day of diet, in 6 days. If body weight for this period does not change, then it means that energy needs of organism well become covered by food caloric content. In this case we reduce the maintenance of caloric products in diet, for example we eat at 1 piece of bread less or we replace in diet yellow cheese white. Record of structure and quantity of the eaten products, and also control of body weight, naturally, continues.

Sometimes it is possible to keep initial diet, but at the same time it is necessary to increase physical activity.