The Nutrition Required If You Want To Lose Weight

In addition to exercise, choosing the food to consume is the best way to lose weight.

Even though exercise is regular but food is not controlled, then your efforts will be in vain.

In this article, we will discuss how to lose weight through food intake or nutrition.

Eat right, at first glance this sentence is heard lightly. But in practice, many fail to run it. Why? Because some people still don't understand how eating right is done.

Eating right requires good planning and there are basic rules that must be carried out. When preparing food with the aim of losing weight, make sure your food is low in calories and high in protein.

Add also the frequency of your meal. If you previously ate 2-3 times a day, now is the time you eat 3-5 times a day. With details, 3 main meals and 2-3 snacks. This is needed to keep your metabolism optimized.

The Importance of Controlling Body Metabolism When Entering the Program


the metabolism is like a bonfire. If you do not throw wood regularly into the campfire, the fire will die. So is metabolism.

Body metabolism is the process of changing food into energy, using it for body repair or storing it as energy reserves. The faster the metabolic process, the more efficient your body uses calories. Conversely, the slower your metabolism is, the more efficient use of calories and increasing stored fat deposits.

One way to increase your metabolism is to get used to breakfast in the morning. The researchers also mentioned that "breakfast is the most important meal of the day!" (Breakfast is the most important meal of the day).

If you skip breakfast, your body's metabolism will slow down towards midday and you will feel so hungry that you fall into an uncontrolled diet.

In every meal menu, make sure your diet consists of protein, complex carbohydrates and healthy fats. For more details, let's look at the role of each of these nutrients for your body.

Protein, effective in decreasing body weight


Protein is needed in the body's metabolic process. This important nutrient cannot be abandoned if you plan to lose weight or muscle building program.

Why? Because protein is the main food for muscles.

Protein benefits include:

    Helps the formation of muscles, bones, and red blood cells
    Repair damaged body tissue
    Supply energy
    Improve brain function
    Make full longer
    Stabilize blood sugar
    Reducing 'cravings' to sweet foods

Don't Ignore Carbohydrates When Losing Weight


The main function of carbohydrates is as a source of energy in daily activities. But excessive carbohydrate intake can increase the amount of fat stored in the body so that the weight increases.

Even so, that does not mean you are not recommended to take carbohydrates. A healthy diet still requires carbohydrates as a source of energy for the body. Complex carbohydrates are a wise choice if you plan to lose weight. In addition to providing periodic energy, complex carbohydrates are also equipped with vitamins and minerals that can reduce the risk of various dangerous diseases.

You can get complex carbohydrates in wheat and processed foods, brown rice, sweet potatoes and many more.

The benefits of carbohydrates to lose weight include:


    Carbohydrates can increase levels of the hormone leptin (appetite suppressing hormone) which is far greater than fat.
    The next reason is that carbohydrates can prevent loss of muscle mass. Adding carbohydrates before exercise can help prevent muscle loss by providing enough body fuel (energy).
    Fiber-rich foods are always dominant in carbohydrate sources. And fiber is a nutrient-rich and good food as a way to lose weight.
    Yes, food sources of carbohydrates such as fiber are very rich in nutrients so that it can also help your body's weight loss and overall health program.

The Fat Is Not Bad for the Fat Loss Program


Not all fats are bad and harm your diet. There are healthy fats that are highly recommended for consumption even when you are dieting. The body needs fat as an energy reserve when carbohydrates are depleted.

Here are some of the roles of fat for your body.


    Many vitamins can be dissolved in fat, such as vitamins A, D, E, and K. These vitamins will be absorbed and digested better when combined with good fat in your body.
    Improve body composition. Besides protein, fat is also very appropriate to help keep your body shape ideal. This is because fat can help reduce appetite, speed up the body's metabolism, and interact with hormones. Which can help facilitate the production of growth hormone.
    Reducing the risk of heart disease. There are several types of fat that are good for your heart. For example, monounsaturated and polyunsaturated fat categories. Or the saturated fat you consume to taste. Foods that contain this type of fat have been proven to help reduce bad cholesterol levels.
    One of the benefits offered from fat is that it can increase your libido. Lack of monounsaturated fat or polyunsaturated fat intake, a man's body can experience a decrease in testosterone levels. In addition, a decrease in hormones also occurs in androgynous hormones. This decrease in hormones not only causes decreased libido but also a less efficient reproductive system.

You can get healthy fats in fish like salmon and tuna. While healthy vegetable sources of fat you can get from walnuts, almonds, seeds, avocados, olive oil and peanut butter.

This is a diet and three important nutrients that are useful in optimizing your weight loss program.

The three nutrients above are macronutrients, meaning nutrients that the body must fulfill to function optimally. No exception if you have the goal to lose weight.