Weight loss is associated with the loss of fat, water and muscle. People who are overweight tend to try to reduce body fat.
Muscle loss can be reduced by exercising and maintaining protein in the body. You need to take 0.8 grams of protein for every kilogram of adult weight. When you increase protein in your diet, you need to be sure that you have no kidney disease. Excessive protein intake can make the kidneys worse.
The more muscle a person has, the more calories an organism can burn. When the number of muscles increases, a person can take more food without danger of gaining excess weight. On the other hand, if the amount of fat in the body increases, an increase in calories can lead to weight gain.
As a rule, when people lose weight, they lose both fat and muscle. If the calorie diet plan is higher than the baseline metabolic rate (burning calories while resting), fat loss will occur. If a person follows a diet in which calorie intake is lower than the basic metabolic level, the person will lose not only fat, but also muscle. Radical diets can cause a person to lose 50% fat and 50% muscle.
Maintaining muscle mass while losing fat is the key to achieving ideal weight and body structure.
The energy we get with food
The energy we get with food is limited by the effectiveness of digestion or assimilation. The effectiveness of digestion, in turn, depends very much on the type of food that we take, while the effectiveness of digestion depends on many factors – age, gender, body weight, level of hormones and others.
Proper chewing increases the intake of micronutrients. Although the effect of chewing is not confirmed in the use of elements such as sugar, fat and protein.
We get food from six large classes: proteins, fats, carbohydrates, vitamins, minerals and water. Carbohydrates undergo metabolism in order to give the body energy. Proteins supply the body with amino acids that are essential for creating cells, especially for muscle cells. Fatty acids are essential for the brain and for creating a cell film. Vitamins and miners help maintain the right balance of electrolytes and are used in the metabolic process. In addition, fiber helps in the nutrition process.
Sometimes a person who is on a diet can consume too many vitamins or miners, which can lead to diseases. For example, poisoning with iron, or vitamin A – retinol, can occur. Diets for weight loss manipulate macronutrients (low fat, low carbohydrate, and so on) and have not shown greater effectiveness than diets that contain a normal amount of food with some substitutes (that is, low fat milk or replacing mayonnaise in salads with natural oil).
In addition to the importance of using a balanced diet that contains all the necessary elements, another factor is important for a healthy diet. With the right diet, you should give up sweet, quickly cooked food (sandwiches, McDonald’s), alcohol. All this increases the body’s ability to fight infections and viruses by boosting its immune system. If you want to quickly supplement it, you can confidently try Immune Defence immune supplement which is available online from its official website.
Nutritionists also emphasize the importance of reducing fats, especially saturated fats. It is also important to reduce salt in food.
How the body eliminates fat
Life processes in the body require energy to function properly. When the body spends more energy than it consumes, the body begins to use the internal resource, carbohydrates and fats for energy. The first resource that the body accesses is glycogen. Glycogen is a complex carbohydrate, 65% of which is stored in the muscles of the skeleton, as well as in the liver (about 2,000 calories in the whole body). Glycogen is created with excessive consumption of macronutrients, mainly carbohydrates. When glycogen is exhausted, the body switches to lipolysis, the process of breaking down fats for energy. In this process, fatty tissues or cells break down into glycerin and fatty acids, which are used to generate energy. The primary by-products of metabolism are carbon dioxide and water. Carbon dioxide is released through the respiratory system.
In 2008, studies showed that people who keep a diet diary, recording what they ate, lose two more weight. The psychological effect of conscious eating is triggered. Therefore, diet diaries are becoming more and more popular.
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