Две са най-важните неща в една ефективна диета за отслабване:
1⃣Създаване и поддържане на калориен дефицит
Отслабването не се случва поради някакво специално комбиниране на храни, друго „магическо“ разпределение на хранителни вещества или уникални хранителни съставки, а от създаването и поддържането на калориен дефицит. Калорийният дефицит представлява отрицателната разлика между прието и изразходено количество енергия и е единственото научно доказано „средство“ за отслабване. Не съществува друг възможен начин, по който да се свали тегло и нито едно изследване досега не е намерило изключение на това правило.
Ето защо диетите, игнориращи необходимостта от калорийно ограничение, не винаги са ефективни. Правилата и допълнителните ограничения никога не касаят количествата, и въпреки че изключването на групи храни и хранителни вещества прави по-трудно приемането на повече калории от необходимото за отслабване, то съвсем не го прави невъзможно. Затова най-бързият и сигурен начин за намаляване на теглото представляват диетите, въвеждащи калорийна рестрикция.
2⃣Прием на адекватно количество протеин
Протеинът е най-важният макронутриент в диетата, а основните фактори, които го превръщат в такъв, са 3:
✔Ролята му в отслабването и поддържането на теглото – редица изследвания показват, че хранене с повече протеин може значително да редуцира падането на метаболизма по време на отслабване. Основната причина за това е именно запазването на мускулната маса, което е чест страничен ефект от диети
✔Термичният му ефект – протеините са хранителното вещество, което изисква изразходването на най-много енергия за усвояване. Между 20 и 30% от калориите, които приемаме от протеин, се изразходват за неговото усвояване. Изследвания показват, че именно този термичен ефект е причина за увеличение на метаболитното ниво на хора, следаващи високопротеинови диети, с до 100 ккал/ден.
✔Ролята му в подтискането на апетита – редица изследвания категорично доказват, че при консумация на протеин се наблюдава увеличаване на чувството за ситост и предотвратяване на вероятността от преяждане.
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