Slimming diet

Slimming diet, or really a diet with reduced (lower) calories, covering the energy demand of our body and the amount of energy spent on daily activity, but adjusted so as to introduce a negative energy balance despite this.

Slimming diet, contrary to what most people associate with colloquially called “alternative diets” (i.e. diet of kopenhaska, dąbrowska, Adele, cabbage, sokowa, …) or strict dietary restrictions (no consumption of bread, potatoes, fat, etc.), only means providing the body with fewer calories with the diet than before (most often the reduction is 500, 700, and in extreme cases it is 1000 kcal).

The healthiest process of reducing excess weight should be gradual, so as to lose weight by 0.5 to 1kg per week. Remember also that the initial phase may manifest itself as a sudden drop in kilograms of up to 2 kg, caused by the loss of retained water in the body.

The rules of a slimming diet

Often the diet was associated with strict restrictions limiting the calorie content of the diet, which was below the value of the body’s basic energy requirement or related to a monodiet for some product or group of products, e.g. the cabbage or juice diet. This was a very dangerous situation for health due to the high risk of developing nutrient deficiencies (and even the risk of malnutrition) or dysfunction of many organs and glands secreting hormones. This is a mistake and as a result, when we return to normal calorie intake, the inevitable yo-yo effect will be created.

The only right way to reduce weight is to limit the calories of the diet so as to provide the body with the necessary amount of it for proper functioning and to take into account the intensity of physical activity (number of steps or intensity of training).

Healthy weight loss should be carried out in such a way as to systematically introduce new changes in eating habits (not all at once rule!) and controlling weight loss so that it does not exceed 0.5-1 kg. Reducing calories systematically but slowly will help your body adapt to new conditions, reducing the risk of not feeling hungry with a lower energy diet. Which is how you avoid the yo-yo effect.

The most important thing is to change your eating habits. The diet itself is not about banning sweets, fast-food and other processed foods (although these should still be avoided). Everything is for people, but it is not the food itself that is POISON, but its quantity (dose). Properly balancing our daily diet will avoid the formation of excess body weight and improve the rate of metabolism.

DO NOT FORGET TO SUPPORT THE WEIGHT LOSS PROCESS WITH PROPERLY SELECTED PHYSICAL ACTIVITY!!! This can start with 8,000 steps per day, then increase it to a minimum of 10,000 steps per day. Activities such as swimming, Nordic walking, jogging, cycling, pilates and yoga are good here.

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