Tips on what to eat to lose weight

When we think of what to eat to lose weight really many doubts arising us so read this article we will be of the greatest help.

Why do we struggle to lose weight?

Caloric restriction associated with a diet wants to achieve a negative energy balance. This approach has led to investigate the homeostatic mechanisms regulating body weight and body composition and has been shown that there are genetic predispositions to have a “slow metabolism”, i.e. a resting energy expenditure (basal) low, low ability to burn excess food by generating heat (thermogenesis) and / or a low ability to oxidize fats.

Furthermore, in response to a reduced food and weight loss intake, there is a reduction in the basal energy expenditure.

These energy saving mechanisms not only difficult to achieve our target weight, but also contribute to weight regain.

Can we make the metabolism to burn more fat?

When we seek an answer to eat to delgazar must take into account the need to find ways to increase thermogenesis and increased fat oxidation.

They were used hormones, vasodilators, compounds such as caffeine, theophylline and ephedrine. All based on the knowledge that the person responsible for the thermogenic regulation is the sympathetic nervous system (SNS), via its heat producer (noradrenaline) neurotransmitter By reducing caloric intake SNS activity slows and adaptation occurs a reduction in metabolic cost.

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SNS effective level of caffeine, theophylline, aspirin, polyphenols and other substances, phytotherapeutic products, which act at this level:

• Ma Huang.
• Guarana.
• Kola nut.
• Willow bark.

Because of the ban on substances like ephedrine, it replaces it with Citrus auriantum (bitter orange).

Another candidate is the Garcinia Cambogia, natural fruit extract that inhibits lipogenesis, oxidized fats (500 mg 3 times daily).

Nutrients stimulating thermogenesis

• Methylxanthines: The best known, caffeine is very effective in combination with physical exercise. Not only stimulates the metabolic rate, but increases the oxidation of fats (50 to 100 mg, that is a good cup of coffee or tea). We should not miss, because if we follow a weight loss regimen.
• Polyphenolic compounds: The intake of green tea capsules with 125 mg of polyphenols and 50 mg of caffeine, with each meal may increase the basal metabolic rate and change the oxidation of carbohydrates to fat oxidation. Other polyphenols as carob pulp postprandial energy expenditure increase when taken with food. Something similar happens with resveratrol and quercetin, from the grape, oleuropein virgin olive oil and lemon from hesperidin. Also Curcumins turmeric species increase fat loss with feces.
• Capsaicionoides and capsinoids: Spicy species increase thermogenesis. Its main culprits are capsaicinoids sauce like chili, tabasco etc. The combination of hot red pepper … even caffeine reduces appetite. Because not everyone can eat spicy, there are capsules that make it easier intake. Ginger significantly increases thermogenesis and reduces hunger (2 g of powdered ginger in a food).
• Minerals: Recent research shows that a low intake of calcium inhibits lipolysis, increases the synthesis and storage of fat. Calcium intake should be done with breakfast in combination with vitamin D. For example: take a supplement of 500 mg calcium, 250 mg of magnesium and about 10 mcg of vitamin D. Chromium is also important because it improves sensitivity to insulin in overweight people. Makes blood sugar levels stabilize, avoiding hunger pangs. They recommended between 200-400 mcg daily.

Read also: Remove belly and toned abdomen

Other important nutrients

• Protein: Protein has a satiating power and higher thermic effect compared to isocaloric amounts of fats or carbohydrates. It has been a reduction in fat in diets rich in soy protein, fish or whey, compared with casein-based diets. When we want to eat to lose weight we must consider some other supplements: glycine, glutamine (0.3 g / kg body weight / day), leucine and arginine. Studies confirm that a diet regime tends to work faster, the early days, if more protein.
• Carbohydrates: Fructose has a greater thermogenic effect than glucose or starch, but its chronic use is not recommended, as there are changes in abdominal fat and reduced insulin sensitivity. Lately it has been found that galactose promotes fat mobilization and oxidation.
• Fat: The thermal effects of polyunsaturated fats (PUFA) are greater than the saturated fatty acids. PUFA’s enriched diets, as linoleic acid and / or alpha-linolenic increase thermogenesis, improve body composition and insulin sensitivity. Intake palm oil or coconut oil, composed mainly of short chain triglycerides (18 to 24 grams per day), is also effective.

It sounds complicated, but it is not. A good nutritionist can help us know what to eat to lose weight and, above all, to be healthier.