Fat loss diet

Contents

 1 Getting rid of fat

 2 diet to lose fat

 3 The accumulation of fat and its damages

 

 Get rid of fat

 Getting rid of body fat is one of the goals of athletes, adults who follow an active lifestyle, as well as those who want to lose weight, and the possession of an optimal body composition promotes health, athletic performance and aesthetic appearance, and lowering the level of fat needs to realize the principle of energy balance ), which expresses the equivalent of the level of calories consumed with calories burned in body functions and during physical activity, and consuming more calories than burning leads to weight gain, while the opposite leads to weight loss.

 It should be noted that this equilibrium is a dynamic process and changes due to the total energy expenditure, the calories consumed, the macronutrient components of the diet, i.e. the proportion of fats, carbohydrates and protein ingested, as well as the calorie density of the food. The food that comes from fats, carbohydrates, the thermal energy that the body needs to break down nutrients, the type of energy used during exercise, whether it is from fats or carbohydrates, the type, intensity, duration of exercise, and activities Daily non-sports life, and lifestyle devoid of activity, and reducing the intake of fats without carbohydrates is ineffective in losing weight, and it is recommended to reduce both to reduce calories intake, and it is recommended to reduce 500 to 1,000 calories per day to reduce weight by approximately half a kilogram per week. .

 Fat loss diet

 It is recommended to follow the following tips in the diet to lose fat:

 Avoid added sugars:

 Including sports drinks that contain a large amount of sugar, sweetened drinks, and soft drinks, as they have a harmful effect on metabolism, and sugar consists of glucose and fructose, which are metabolized in the liver, and in If you eat large amounts of added sugars, fructose will accumulate in the liver and turn into fat, and many studies have shown that excessive consumption of sugar can increase the accumulation of fat in the liver and rumen, due to the fact that it contains fructose, which in turn leads to insulin resistance and metabolic imbalances. In addition, each daily serving of beverages sweetened with added sugars was associated with a 60% increased risk of obesity.

 Consuming more protein:

Where it was found that it reduces appetite by 60%, and enhances metabolism with an amount of 80-100 calories per day, and the amount and type of protein consumed is inversely related to the presence of fat in the rumen. Over a period of 5 years.

 Choosing a healthy meal:

 Which meets the body's feeling of hunger and is equivalent to 100 calories or less, and provides the body with energy and nutrients necessary for the body, and these meals: two cups of air-popped popcorn, two cups of small carrots, a medium apple, and others.

 Consuming large amounts of fiber:

Especially viscous fibers, and water-soluble fibers, which can contribute to weight loss, as these fibers are linked to water and form a thick gel that occupies space in the intestines, and slows down the movement of food in the digestive system, its digestion, and the absorption of nutrients. In it, which increases the feeling of fullness for a longer period and reduces appetite, and a 5-year study showed that consuming 10 grams of water-soluble fiber daily reduces the amount of fat in the abdominal cavity by 3.7%, and there is some evidence showing that fiber intake can reduce From rumen fat, which improves metabolic health, and reduces the risk of several diseases, and whole grains are important in losing weight because they contain fiber that increases the feeling of satiety, and is low in calories.

Add some food:

Which can help to boost the level of metabolism, and avoid high levels of sugar quickly, and these foods: avocado, turmeric, coconut oil, berries, pineapple, eggs, almonds, salmon, nuts, and others.

 Fat accumulation and its damages

 The fat is located under the skin in most of the body and it is called (subcutaneous tissue), and that which is located in the abdominal area is called (visceral fat); This is because it accumulates between the internal organs in the body known as the viscera and around them, such as the stomach and intestines, and the accumulation of fat in the abdomen leads to the production of toxins that raise the risk of cardiovascular diseases, reduce the body’s sensitivity to insulin, which increases the risk of diabetes, and causes inflammation that can lead to some infection. types of cancer; Such as pancreatic and esophageal cancer, and this accumulation can be known if the waist circumference for women is equal to 88.9 cm or more, and for men it is equal to 101.6 cm or more.

It should be noted that the human body contains two types of fat cells that differ in their functions; One of them stores calories as fat for later use, and it is called white fat cell, and its size increases when the quantities of calories consumed increase and fat appears in the body by increasing both the size and numbers of the fat cell, while for the other type it is the brown fat cell (English: brown fat cell); It is responsible for generating heat and storing fat temporarily for use as an energy source, and this fat is considered good and is associated with a low body mass index and a high metabolic rate, and a study found that these fats are less active among overweight men. )