Diet
The process of weight loss is coupled with a fast diet by many, without realizing the
seriousness of some of it to health. Nutritionist Lana Fayed Arissi of the
nutrition center Le Cal Diet Clinic warns against following these harmful types
of diet that are followed randomly in order to lose weight quickly. Here are the main principles that
should be part of a healthy diet against obesity:
1. It is necessary
to eat five meals a day, with the lighter dinner between them. Be careful to:
* Carbohydrates (80
calories): Lunch and breakfast are considered two times suitable for
carbohydrate consumption, including:
Breakfast: 3 pieces of
toast or 1/2 cup of lentils and beans.
- Lunch: half a cup of
lentils and peas, or half a cup of Moroccan or wheat, or half a piece of
hamburgers (small size).
Proteins (55 calories):
Include in each meal, you can eat an egg or a tablespoon of fat-free cream
cheese, or a handful of kebbeh or three pieces of kofta or hamburger meat
(medium size).
Fat (45 Kcal): It must
also be included in meals, but should choose healthy ones that contain
"omega-3", such as olive oil and canola oil, as well as nuts,
avocado, fish and shellfish, and be careful to avoid saturated fats such as red
meat and butter Whole milk, dairy products and hydrogenated fats are available
in processed foods.
Note: It should be
remembered that olive oil and other fats, although useful for health, but they
are a concentrated energy source and lead to weight gain.
Fiber: Available in
fruits, vegetables and whole grains. The best fiber comes from vegetables,
compared to other foods.
2 - drinking water:
water is the best antioxidant for the body, so it is recommended to drink 1.5
liters to 2 liters, a day.
3 - Exercise: It is very
important to continue to exercise to lose weight, it is the best way to
maintain muscle mass when following any diet, especially with the change of
hormones after the age of forty, and to reduce exposure to many diseases,
especially to promote metabolism.
However, it is not only
necessary to exercise at the club, but increasing daily physical activities can
also help in this area, such as climbing stairs instead of an elevator and
reducing commuting by car.
- In addition, exercise
helps to reduce the level of tension.
- It is necessary to choose
a healthy diet that aims to lose weight gradually.
