Diet and dietary diet

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Content:

Section 1: Fundamentals of weight loss: diet and energy balance

  • 1.1. The law of conservation of energy: the basis of weight loss.
    • 1.1.1. Calorie consumption: components of the total daily energy consumption (Osre).
      • 1.1.1.1. Basal metabolism (BM): Factors affecting the rate of metabolism.
      • 1.1.1.2. Thermal food effect (TEP): the influence of various macronutrients.
      • 1.1.1.3. Activity: determining the level of activity and appropriate calorie consumption.
    • 1.1.2. Calorie consumption: energy sources and their impact on weight.
      • 1.1.2.1. Calorie accounting: tools and applications for tracking the calorie content of the diet.
      • 1.1.2.2. Hidden calories: awareness of unobvious sources of calories in food.
  • 1.2. Calorie deficiency: creating conditions for weight loss.
    • 1.2.1. Calculation of optimal deficiency: individual approach and safety.
    • 1.2.2. The influence of too much deficiency: risks for health and metabolism.
    • 1.2.3. Maintaining deficiency: long -term strategies and preventing breakdowns.
  • 1.3. Macronutrients: the role of proteins, fats and carbohydrates in weight loss.
    • 1.3.1. Squirrels: building material and saturation factor.
      • 1.3.1.1. Sources of protein: animals and plant proteins, their advantages and disadvantages.
      • 1.3.1.2. Recommendations for protein consumption: the optimal amount for weight loss and maintenance of muscle mass.
    • 1.3.2. Fat: hormonal regulation and energy.
      • 1.3.2.1. Types of fat: saturated, unsaturated and trans fats; Influence on health and weight.
      • 1.3.2.2. Useful fats: omega-3 and omega-6 fatty acids, their sources and role in weight loss.
      • 1.3.2.3. Restriction of harmful fats: trans fats and excess of saturated fats.
    • 1.3.3. Carbohydrates: energy and the effect on blood sugar.
      • 1.3.3.1. Complex and simple carbohydrates: glycemic index and glycemic load.
      • 1.3.3.2. Fiber: role in digestion and saturation.
      • 1.3.3.3. Limiting simple carbohydrates: refined sugar and white flour products.
      • 1.3.3.4. The choice of complex carbohydrates: whole grain products, vegetables and fruits.

Section 2: Diets for weight loss: overview of popular approaches

  • 2.1. Low -carb diets: Keto, LCHF, Atkins.
    • 2.1.1. The mechanism of action: ketosis and the use of fats as the main source of energy.
    • 2.1.2. Advantages: rapid weight loss, blood sugar.
    • 2.1.3. Disadvantages: “Keto-Gripp”, restrictions in nutrition, the complexity of long-term observance.
    • 2.1.4. Contraindications: diseases of the kidneys, liver, type 1 diabetes.
    • 2.1.5. Adaptation to the diet: tips and recommendations for softening side effects.
    • 2.1.6. Low -carbon diet options: LCHF (Low Carb High Fat) and Atkins diet.
    • 2.1.7. An approximate diet of a low -carb diet.
  • 2.2. Mediterranean diet: a healthy and balanced approach.
    • 2.2.1. Basic principles: an abundance of vegetables and fruits, whole grain products, olive oil, fish and seafood.
    • 2.2.2. Advantages: Improving the health of the heart and blood vessels, reducing the risk of type 2 diabetes, supporting healthy weight.
    • 2.2.3. Disadvantages: relatively slow weight loss compared to low -carb diets.
    • 2.2.4. Ease of observance: a variety of products and flexibility in the planning of the diet.
    • 2.2.5. An approximate diet of the Mediterranean diet.
  • 2.3. Paleo Diet: Return to the roots.
    • 2.3.1. Basic principles: the use of products available to our ancestors in the Paleolithic era (meat, fish, vegetables, fruits, nuts, seeds).
    • 2.3.2. Exception: grain, legumes, dairy products, refined sugar, processed products.
    • 2.3.3. Advantages: reducing inflammation, improving sensitivity to insulin, potential weight loss.
    • 2.3.4. Disadvantages: dietary restrictions, compliance, potential deficiency of certain nutrients.
    • 2.3.5. The approximate diet of the Paleo diet.
  • 2.4. Vegetarian and vegan diets: a plant approach to weight loss.
    • 2.4.1. Nimples: Lacto-this vegetarian, elbow vegetarian, this vegetarian, veganism.
    • 2.4.2. Advantages: reducing the risk of developing cardiovascular diseases, type 2 diabetes, some types of cancer.
    • 2.4.3. Disadvantages: the need for careful planning of the diet to ensure a sufficient amount of protein, iron, vitamin B12, calcium, omega-3 fatty acids.
    • 2.4.4. Protein sources: tofu, pace, seatan, legumes, nuts, seeds.
    • 2.4.5. An approximate diet of a vegetarian and vegan diet.
  • 2.5. Periodic starvation (interval starvation): restriction of food intake.
    • 2.5.1. Methods: 16/8, 5: 2, eat-stop-eat.
    • 2.5.2. The mechanism of action: reducing calorie intake, increased sensitivity to insulin, activation of autophagy.
    • 2.5.3. Advantages: convenience, potential weight loss, improvement of metabolic indicators.
    • 2.5.4. Disadvantages: hunger, irritability, complexity of observance in certain diseases.
    • 2.5.5. Contraindications: pregnancy, breastfeeding, eating disorders, type 1 diabetes.
    • 2.5.6. Adaptation to periodic starvation: a gradual increase in starvation intervals.

Section 3: Biologically active additives (dietary supplements) for weight loss: is it worth taking them?

  • 3.1. Legal status of dietary supplements: regulation and responsibility.
    • 3.1.1. Differences in dietary supplements and medicines: Requirements for research and registration.
    • 3.1.2. Risks: lack of guaranteeing efficiency and safety, possible side effects.
    • 3.1.3. Responsibility of manufacturers: quality control and marking.
    • 3.1.4. The importance of consulting with a doctor: before taking any dietary supplements.
  • 3.2. Classification of dietary supplements for weight loss: the main groups and mechanisms of action.
    • 3.2.1. Fat -burners (thermogenics): stimulation of metabolism and energy consumption.
      • 3.2.1.1. Caffeine: stimulating effect, impact on thermogenesis.
      • 3.2.1.2. Green tea extract: antioxidant properties, potential effect on fat metabolism.
      • 3.2.1.3. Sinefrin: adrenergic agonist, influence on thermogenesis and lipoliz (prohibited in some countries).
      • 3.2.1.4. L-carnitine: Fatty acid transport in mitochondria for oxidation.
      • 3.2.1.5. Capsimax (red pepper extract): thermogenic effect, reduction of appetite.
    • 3.2.2. Carbohydrates blockers: a decrease in the absorption of carbohydrates in the intestines.
      • 3.2.2.1. Pheseolamine (white beans extract): alpha-amylase inhibitor, reduces starch splitting.
      • 3.2.2.2. The advantages and disadvantages of carbohydrate blockers.
    • 3.2.3. Fat blockers: a decrease in the assimilation of fats in the intestines.
      • 3.2.3.1. Chitosan: Binds fats in the digestive tract and prevents their absorption.
      • 3.2.3.2. Orlistat (drug): Lipase inhibitor, requires a doctor’s prescription.
      • 3.2.3.3. Side effects: abdominal discomfort, fat stool, deficiency of fat -soluble vitamins.
    • 3.2.4. Suppliers of appetite: a decrease in a sense of hunger and craving for food.
      • 3.2.4.1. Glucomannan: soluble fiber, increases in volume in the stomach and creates a feeling of saturation.
      • 3.2.4.2. 5-HTP (5-hydroxyryptophan): the precursor of serotonin, potential effect on appetite and mood.
      • 3.2.4.3. Hoodia Gordonii: A traditional African tool to suppress appetite (effectiveness is not proven).
    • 3.2.5. Diuretics (diuretics): withdrawal of excess fluid from the body.
      • 3.2.5.1. Risks: dehydration, electrolyte balance, increasing the load on the kidneys.
      • 3.2.5.2. Not recommended for prolonged use.
    • 3.2.6. Probiotics: maintaining a healthy intestinal microflora.
      • 3.2.6.1. Influence on digestion and metabolism.
      • 3.2.6.2. Choosing probiotics: bacteria strains and their effectiveness.
    • 3.2.7. CLA (conjugated linoleic acid): the potential effect on the metabolism of fats and maintaining muscle mass.
    • 3.2.8. Picoline chromium: regulation of blood sugar and reduction in craving for sweets.
  • 3.3. Efficiency and safety of dietary supplements: scientific research and evidence base.
    • 3.3.1. The importance of a critical analysis of information: not to trust advertising and reviews.
    • 3.3.2. Search for scientific research: Pubmed, Cochrane Library.
    • 3.3.3. Assessment of research results: sample size, methodology, statistical significance.
    • 3.3.4. Meta analysis and systematic reviews: generalization of the results of several studies.
  • 3.4. Side effects and contraindications: an individual reaction of the body.
    • 3.4.1. Allergic reactions: to the components of dietary supplements.
    • 3.4.2. Interaction with drugs: the risk of enhancing or weakening the action of drugs.
    • 3.4.3. Problems with digestion: nausea, vomiting, diarrhea, constipation.
    • 3.4.4. Cardiovascular problems: increasing blood pressure, rapid heartbeat.
    • 3.4.5. Mental disorders: anxiety, insomnia.
    • 3.4.6. Pregnancy and breastfeeding: Absolute contraindication for most dietary supplements.
  • 3.5. How to choose dietary supplements: tips and recommendations.
    • 3.5.1. Consultation with a doctor: a prerequisite.
    • 3.5.2. Study of the composition: avoid dubious ingredients and high dosages.
    • 3.5.3. The choice of a reliable manufacturer: certification, reputation.
    • 3.5.4. Reviews: pay attention to reviews, but not rely only on them.
    • 3.5.5. Observation of the reaction of the body: when side effects appear, stop taking.

Section 4: A comprehensive approach to weight loss: diet, physical activity and lifestyle.

  • 4.1. Physical activity: increasing calorie consumption and health promotion.
    • 4.1.1. Aerobic loads (cardio): running, swimming, walking, cycling.
      • 4.1.1.1. Intensibility: determining the target zone of the pulse for effective fat burning.
      • 4.1.1.2. Duration: Recommendations for time and frequency of training.
    • 4.1.2. Power training: muscle increasing and acceleration of metabolism.
      • 4.1.2.1. The role of muscles: an increase in the consumption of calories at rest.
      • 4.1.2.2. Exercises with weights: dumbbells, bar, simulators.
      • 4.1.2.3. Exercises with your own weight: push -ups, squats, pull -ups.
    • 4.1.3. High intensity interval training: an effective way to burn fat in a short time.
    • 4.1.4. Neat (Non-Exercise Activity Thermogenesis): Spontaneous physical activity during the day.
      • 4.1.4.1. Increase Neat: walking on foot, using a stairs instead of an elevator, standing.
    • 4.1.5. Individual approach: Choosing the type of activity depending on preferences and health status.
    • 4.1.6. Consultation with a coach: to develop a training program and prevent injuries.
  • 4.2. Psychological aspects of weight loss: motivation, stress and eating disorders.
    • 4.2.1. Motivation: setting realistic goals and searching for internal motivation.
      • 4.2.1.1. Smart centers: specific, measurable, achievable, relevant and limited in time.
      • 4.2.1.2. Maintaining a diet and training: tracking progress and analysis of errors.
      • 4.2.1.3. Encouraging yourself for achievements: not food, but with other pleasant things.
    • 4.2.2. Stress: influence on appetite and metabolism.
      • 4.2.2.1. Cortisol: stress hormone contributes to the accumulation of fat in the abdomen.
      • 4.2.2.2. Stress management methods: meditation, yoga, walking in nature, hobbies.
    • 4.2.3. Disorders of food behavior: anorexia, bulimia, compulsive overeating.
      • 4.2.3.1. The need for professional assistance: psychotherapy, drug treatment.
  • 4.3. Sleep and weight loss: the influence of lack of sleep on hormonal balance and metabolism.
    • 4.3.1. Hormones of hunger and saturation: ghrelin and leptin.
      • 4.3.1.1. The influence of lack of sleep on hormones levels: increased gelin and leptin decrease.
    • 4.3.2. Recommendations for improving sleep: compliance with the regime, creating comfortable conditions, restriction of caffeine and alcohol before bedtime.
  • 4.4. Water balance: the role of water in the process of losing weight.
    • 4.4.1. Acceleration of metabolism: Water helps to burn calories.
    • 4.4.2. Suppression of appetite: water use before meals.
    • 4.4.3. Toxy conclusion: Water helps to cleanse the body.
    • 4.4.4. Recommendations for water consumption: 30-40 ml per kilogram of body weight.
  • 4.5. Long -term strategies: maintaining the achieved weight and preventing relapses.
    • 4.5.1. A gradual change in lifestyle: rejection of hard diets and the transition to healthy diet.
    • 4.5.2. Regular physical activity: maintaining muscle mass and metabolism.
    • 4.5.3. Conscious nutrition: an attentive attitude to food and your sensations.
    • 4.5.4. Support: Communication with people with similar goals, or contacting a specialist.
    • 4.5.5. Flexibility: do not be afraid of breakdowns and be able to return to the right path.
    • 4.5.6. Regular weighing: weight control and timely correction of the diet and physical activity.

Section 5: Practical tips and recommendations for compiling a diet for weight loss.

  • 5.1. Menu planning: how to make a balanced and delicious diet.
    • 5.1.1. Using the calorie and macronutrients table: to control the consumption of calories and BJU.
    • 5.1.2. Compilation of a list of products: to facilitate purchases and prevent spontaneous purchases of harmful food.
    • 5.1.3. Cooking in advance: to save time and control portions.
    • 5.1.4. Diversity: inclusion in the diet of various products to provide the body with all the necessary nutrients.
    • 5.1.5. An approximate diet for the day: taking into account various dietary approaches (low -carbon, Mediterranean, vegetarian).
  • 5.2. Cooking: healthy methods of cooking and healthy recipes.
    • 5.2.1. Choosing a cooking method: cooking, extinguishing, baking, steaming.
    • 5.2.2. Restriction of frying: the use of the minimum amount of oil and the choice of beneficial oils (olive, coconut).
    • 5.2.3. Replacing harmful ingredients: the use of whole grain flour instead of white, honey instead of sugar, yogurt instead of mayonnaise.
    • 5.2.4. Recipes of beneficial dishes: salads, soups, main dishes, desserts.
  • 5.3. Snacks: useful options for maintaining a feeling of satiety and preventing overeating.
    • 5.3.1. Choosing snacks: fruits, vegetables, nuts, yogurt, kefir, cottage cheese, whole grains.
    • 5.3.2. Portations: small portions to maintain blood sugar and prevent overeating.
    • 5.3.3. Snack planning: to prevent spontaneous choice of harmful food.
  • 5.4. Food outside the home: how to make a healthy choice in a restaurant or cafe.
    • 5.4.1. Study of the menu: Selecting dishes with low fat, sugar and salt.
    • 5.4.2. Order of additional vegetables: to increase the volume of portion and saturation.
    • 5.4.3. Please prepare a dish without sauce: or order the sauce separately.
    • 5.4.4. Alcohol restriction: alcohol contains a lot of calories and can reduce self -control.
    • 5.4.5. The choice of restaurant: preference to institutions offering healthy dishes.
  • 5.5. Reading labels: how to correctly interpret information on the packaging of products.
    • 5.5.1. Portion size: pay attention to the size of the portion indicated on the packaging.
    • 5.5.2. Calorie content: take into account the calorie content for a portion.
    • 5.5.3. The content of macronutrients: proteins, fats, carbohydrates.
    • 5.5.4. Sugar content: limit foods with a high sugar content.
    • 5.5.5. Salt content: limit products with a high salt content.
    • 5.5.6. List of ingredients: pay attention to the first ingredients in the list (indicated in decreasing order).
    • 5.5.7. Food additives: study information about food additives and their effect on health.

Section 6: Myths and delusions of weight loss: exposing popular statements.

  • 6.1. “For weight loss, you need to starve.”
    • 6.1.1. The danger of starvation: a slowdown in metabolism, the loss of muscle mass, a shortage of nutrients, the risk of breakdowns.
    • 6.1.2. Healthy approach: moderate calorie deficiency and balanced diet.
  • 6.2. “To lose weight, you need to exclude carbohydrates.”
    • 6.2.1. The role of carbohydrates: energy for the body, the source of fiber.
    • 6.2.2. The right choice of carbohydrates: complex carbohydrates instead of simple.
    • 6.2.3. Low -carb diets: can be effective for some people, but are not the only way to lose weight.
  • 6.3. “Fat is burned only in a specific pulse zone.”
    • 6.3.1. General Caloria consumption: the main factor for weight loss.
    • 6.3.2. The effectiveness of various types of physical activity: cardio, strength training, hiit.
  • 6.4. “You can’t eat after 6 pm.”
    • 6.4.1. The importance of the general daily calorie consumption: the time of eating does not matter if the calorie deficiency is observed.
    • 6.4.2. A snack before going to bed: can be useful for maintaining blood sugar and prevent hunger.
  • 6.5. “To lose weight, you need to drink special teas and cocktails.”
    • 6.5.1. Marketing tricks: most teas and cocktails for weight loss do not have proven effectiveness.
    • 6.5.2. Potential risks: side effects, interaction with drugs.
    • 6.5.3. Healthy approach: balanced nutrition and physical activity.
  • 6.6. “Certain products burn fat.”
    • 6.6.1. There is no “magic” products: no product can burn fat on its own.
    • 6.6.2. Literation products: vegetables, fruits, protein products, whole grain products.
  • 6.7. “The more you sweat, the more fat you burn.”
    • 6.7.1. Sweat: removing water and salts from the body, not an indicator of fat burning.
    • 6.7.2. The importance of the intensity of training: for the effective burning of calories and fat.
  • 6.8. “You can lose weight only with diets.”
    • 6.8.1. Comprehensive approach: diet, physical activity and a change in lifestyle.
    • 6.8.2. Long -term results: sustainable weight loss and maintaining the result.
  • 6.9. “Bades are a safe and effective way to lose weight.”
    • 6.9.1. Bad regulation: less strict than in medicines.
    • 6.9.2. Risks: side effects, interaction with drugs, lack of effectiveness guarantee.
    • 6.9.3. Consultation with a doctor: before you start taking any dietary supplements.
  • 6.10. “After losing weight, the weight will definitely return.”
    • 6.10.1. Maintaining the achieved weight: requires effort and change in lifestyle.
    • 6.10.2. Long -term strategies: balanced nutrition, regular physical activity, conscious nutrition, support.

Section 7: Medical aspects of weight loss: when the help of a doctor is necessary.

  • 7.1. Obesity: classification and diagnosis.
    • 7.1.1. Body mass index (BMI): calculation and interpretation.
    • 7.1.2. The waist circumference: measurement and risk assessment.
    • 7.1.3. Related diseases: type 2 diabetes, cardiovascular diseases, apnea in a dream, joint diseases.
  • 7.2. Medical examination: identifying the causes of overweight and related diseases.
    • 7.2.1. Blood tests: general blood test, biochemical blood test, hormonal profile.
    • 7.2.2. Instrumental research methods: ECG, ultrasound of the abdominal organs, duplex scanning of blood vessels.
  • 7.3. Drug treatment of obesity: indications and contraindications.
    • 7.3.1. Orlistat: Lipase inhibitor, reduces the absorption of fats in the intestines.
    • 7.3.2. Liglutide: Glucagono-like peptide-1 (GPP-1) agonist, reduces appetite and improves blood sugar.
    • 7.3.3. Naltrexon/Bupropion: a combined drug, affects saturation and appetite centers in the brain.
    • 7.3.4. Contraindications: pregnancy, breastfeeding, serious heart disease, kidneys, liver.
    • 7.3.5. Side effects: nausea, vomiting, diarrhea, constipation, headache, insomnia.
  • 7.4. Bariatric surgery: surgical methods of treatment of obesity.
    • 7.4.1. Indications: BMI ≥ 40 kg/m² or BMI ≥ 35 kg/m² in the presence of concomitant diseases.
    • 7.4.2. Types of operations: sleeve resection of the stomach, gastric shunting, gastric bandage.
    • 7.4.3. Advantages: significant weight loss, improvement of health, reduction in the risk of developing concomitant diseases.
    • 7.4.4. Risks: complications during surgery and in the postoperative period, the need for lifelong administration of vitamins and minerals.
    • 7.4.5. Preparation for the operation: psychological consultation, dietary consulting.
    • 7.4.6. Postoperative period: diet, physical activity, regular observation by a doctor.
  • 7.5. States requiring a doctor’s consultation: a sharp weight loss, suspicion of eating disorder.
    • 7.5.1. A sharp weight loss: it can be a sign of a serious disease (cancer, tuberculosis, hyperthyroidism).
    • 7.5.2. Disorders of food behavior: anorexia, bulimia, compulsive overeating.
    • 7.5.3. The need for professional assistance: psychotherapy, drug treatment.

Section 8: Support and resources for weight loss: where to find help and inspiration.

  • 8.1. Online communities and forums: communication with people with similar goals.
    • 8.1.1. Advantages: support, motivation, exchange of experience, obtaining information.
    • 8.1.2. Disadvantages: inaccurate information, negative impact, comparison with other people.
    • 8.1.3. Choice of a community: pay attention to moderation, rules and atmosphere.
  • 8.2. Applications for weight loss: tracking calories, physical activity and progress.
    • 8.2.1. Functions: calculation of calories, accounting of macronutrients, tracking physical activity, weight monitoring, menu planning, recipes.
    • 8.2.2. Popular applications: MyFitnessPal, Lose it!, FatSecret.
    • 8.2.3. The choice of application: depending on the goals, preferences and functionality.
  • 8.3. Nutritionists and nutriologists: professional assistance in drawing up a diet and achieving goals.
    • 8.3.1. Qualification: education, work experience, certificates.
    • 8.3.2. Individual approach: taking into account individual needs, preferences and health status.
    • 8.3.3. Advantages: professional consultation, development of individual food plan, support and motivation.
  • 8.4. Psychologists and psychotherapists: help in solving psychological problems associated with weight and food behavior.
    • 8.4.1. Emotional overeating: identifying the causes and developing strategies for overcoming.
    • 8.4.2. Eating disorders: treatment of anorexia, bulimia, compulsive overeating.
    • 8.4.3. Improving self -esteem: strengthening self -confidence and the adoption of your body.
  • 8.5. Books and blogs about healthy diet and weight loss: receiving information and inspiration.
    • 8.5.1. The choice of sources of information: pay attention to the authority of the authors and the scientific validity of information.
    • 8.5.2. Recipes of healthy dishes: inspiration for cooking tasty and healthy food.
    • 8.5.3. Success Stories: Motivation and an example to follow.

Section 9: Special cases: weight loss during pregnancy, breastfeeding and in the presence of diseases.

  • 9.1. Losing weight during pregnancy: risks and recommendations.
    • 9.1.1. Weight gain during pregnancy: norm and individual characteristics.
    • 9.1.2. Diet restrictions: fasting, low -carb diets and dietary supplements for weight loss are categorically prohibited.
    • 9.1.3. Healthy nutrition: a balanced diet rich in nutrients.
    • 9.1.4. Physical activity: moderate loads recommended by the doctor.
    • 9.1.5. Consultation with a doctor: a prerequisite before making changes to the diet and the level of physical activity.
  • 9.2. Losing weight when breastfeeding: features and safe methods.
    • 9.2.1. The need for calories: an increase in the calorie content of the diet to ensure a sufficient amount of milk.
    • 9.2.2. Diet restrictions: exclusion of allergens and products that cause discomfort in a child.
    • 9.2.3. Gradual weight loss: after the establishment of lactation.
    • 9.2.4. Healthy nutrition: Balance

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