Food and beverages provide the energy and nutrients you need to improve health, manage disease, and reduce the risk of disease. Complete nutrition requires ingestion and absorption of vitamins, minerals, essential amino acids from protein and essential fatty acids from fat-containing food, also food energy in the form of carbohydrate, protein, and fat. Dietary habits and choices play a significant role in the quality of life, health and longevity.

What Happens to the Body When we Diet?

The body starts to respond to healthy dietary changes as soon as they are made. This can be advantageous, because a diet can then eventually reduce the risk of obesity, diabetes and heart disease, as well as improve a person’s overall sense of well-being.

Control of blood glucose level

Eating carbohydrates increases the blood sugar level, but the extent of this rise depends on a food’s glycemic index. The glycemic index is a ranking system, based on a score of 1 to 100, that determines the effect of a food on blood sugar levels.

Carbohydrates:

Sugar, starch, and fiber are types of carbohydrates.

Sugars :

are simple carbs. The body quickly breaks down and absorbs sugars and processed starch. They can provide rapid energy, but they do not leave a person feeling full.

Fiber:

 is also a carbohydrate. The body breaks down some types of fiber and uses them for energ; others are metabolized by gut bacteria, while other types pass through the body.

Fiber and unprocessed starch :

are complex carbs. It takes the body some time to break down and absorb complex carbs.

Proteins:

Proteins consist of amino acids, which are organic compounds that occur naturally. Some foods provide complete protein, which means they contain all the essential amino acids the body needs. Other foods contain various combinations of amino acids.

Fats

Fats are essential for:

• lubricating joints.
• helping organs produce hormones.
• enabling the body to absorb certain vitamins.
• reducing inflammation.
• preserving brain health.

Tips to Lose Weight from Fat in 6 Steps :

In the process of losing weight, the amount of fat and muscle in the body is more important than the result of weight. Although unconscious diets show us the weight we see as negative on the scale, such diets cause us to lose muscle. By losing fat, we both protect our health and reduce our risk against chronic diseases.

•  Include Eggs in Your Breakfasts
•  Enrich Your Breakfasts With Oats or Whole Grain Bread
•  Don’t Remove Fats From Your Life Completely :

Consumption of healthy fats must be carried out Contrary to what is known, fats absorb vitamins A, D, E and K, which are very important for the body, and are very beneficial for the person to lose weight. We accelerate fat burning by adding walnuts, almonds or olives from vegetable oils to our meal.

•  Include food with high fiber content in your diet
•  Pay Attention to Protein Intake

Milk, eggs, chicken breast, cheese, meat and dried legumes, which are sources of protein, should be added to the meals during the day.

•  Exercise:

Exercise, which is an important step in losing weight, makes a great contribution to the reduction of fat cells and muscle increase. With the right exercise and diet, fat loss will be inevitable for you.

 Do not starve yourself:

Take care of a balanced and regular diet. As we do not lose weight by being hungry, the body loses water during starvation and as a result, we experience muscle loss.

TIPS FOR WEIGHT CONSERVATION:

Once you reach your ideal weight, it is very important to maintain your weight, just like the process of losing or gaining weight.

•  Water consumption is key. Do not forget to consume 30 ml of water per kilo.
•  Maintain the healthy feeding behaviors you have acquired.
•  Plan your day in advance, have healthy meals in your bag just in case. Throwing dates and walnuts in your bag will recuperate you in long-term hunger.
•  Check the frequency of your getaways. Usually take your getaways at noon or in the morning. If you’ve had a high-calorie getaway in the morning, end the day with a chicken, meat or fish salad in the evening.
•  After a caloric day, take care to eat lightly the next day. You can start the day with a boiled egg breakfast in the morning and end the day with a vegetable dish with olive oil in the evening.
•  Don’t give up on your salads. Make sure to accompany your meals with salad plates.
•  Do not weigh yourself every day. Let certain days of the week be your weigh day.
•  Take care not to be sleep deprived.
•  Make exercise a part of your life. Don’t stay still. In this way, you will help your metabolism to keep young.

SPEED YOUR METABOLISM IN 5 STEPS:

Excess weight is something we all complain about. Our slow metabolism also affects our weight loss rate.

•  Consume Plenty of Water

Water is the most important substance that accelerates metabolism. Consume at least 2 liters of water per day.

•  EXERCISE REGULARLY

Aim to increase your muscle ratio and decrease your fat ratio by exercising regularly. We actually burn calories even while we are sitting. every 1 kg of our muscle uses 6 calories a day and every 1 kg of our body fat uses 2 calories. exercise will speed up your metabolism.

 DON’T FORGET TO MAKE A INTERMEDIATE MEAL:

As a result of a long-term hunger, your metabolism slows down. Include snacks in your diet.

 INVOLVE TEA AND COFFEE IN YOUR LIFE :

the caffeine intake from drinking large amounts of tea and coffee causes edema in our body.