After the holiday feasts, many begin to lose weight dramatically. This is by no means recommended. How to get back to the "AIF" form, said Yulia Chekhonina, a nutritionist, senior researcher at the Federal Research Center for Nutrition, Biotechnology and Food Safety.
According to the specialist, our body cannot synthesize more than 100-150 grams of fat per day. So for 10 days of eating pure fat, an average of no more than a kilogram can be added, a maximum of one and a half. Basically, weight gain is due to liquid, which is retained in the body by smoked and salted foods.
When extra pounds appear, the nutritionist advises not to panic and not to take extreme measures. In no case should you give up food, but it will need to be adjusted.
“Forget about sausages, all meat gastronomy - they remained on the festive table and in memories. Focus on natural meat products,”Chekhonina recommends.
For dishes made from lean meat, fish or poultry, she advises cooking vegetable side dishes. It is advisable that there are more liquid dishes in the diet - these are any cereals (in water or milk) or soups. According to the specialist, they help to reduce the load on the digestive system and reduce the calorie content of the dish.
“The more water in our plate, the less calories it contains,” the nutritionist emphasized.
According to her, do not forget about physical activity. At least twice a week, you can devote an hour to activities that bring positive emotions - swimming, water aerobics, dancing, etc.
According to Chekhonina, weight loss of more than five kilograms per month should not be allowed. “If the weight decreases more, it means that we are losing not only fat, but also water, but the saddest thing is that, perhaps, there is a loss of muscle mass. As a result, the metabolic rate will decrease. And at the slightest breakdown, the lost kilograms will return with a plus,”the specialist explained.
So that the skin does not suffer from weight loss, Chekhonina advises to consume three protein meals a day. Fasting days can be arranged once or twice a week. According to the nutritionist, it is desirable that they also contain a sufficient amount of protein. It is also important to monitor your drinking regime.