If you control your weight constantly, quickly get the feeling that your efforts are in vain. Lose weight if more than two pounds per week, you’d better slow down slightly and increase energy intake.
Composition of diet – Most people lose weight when their caloric intake around 4000-6000 kJ per day. The specific value but depends on several factors. For example, men may take more energy, older people prefer less because they cannot move much. It is also important what your muscle mass, and whether you have had several unsuccessful diets. In this case it is necessary to keep the lower end of reception.
In principle, it is argued that we should minimize fat intake. That’s not entirely true. Some fats are necessary for the functioning of our body. These include in particular unsaturated fatty acids omega-3. First, reduce the risk of heart disease and blood clotting and one control blood pressure and protect against heart rhythm disorders.
They can also relieve menstrual cramps and cause inflammation in the joints. These healthy fats found in cold water fish, such as salmon, mackerel, trout or tuna. So a fat pay: not omit, but to modify and maintain the daily dosage.
In order to ensure optimal energy for the whole day, it is best to start with complex carbohydrates. The more advanced the time of day, much less would they be. Evening is therefore most vegetables in combination with a low-fat meat.