The synergistic effect of proper nutrition and physical activity produces the best results
No workout will help unless you eat healthy. Therefore, the synergistic effect of proper nutrition and physical activity produces the best results. Jasmina Mitric, our renowned and recognized nutritionist in collaboration with Get Fit, takes care of how you feel better, healthier and more cheerful.
A little dietary reminder
Do you know someone who, at least once in their life, has not sought the easiest way to deal with excess weight, whether they have been struggling with them all their lives, or have accumulated in a short time? I do not. Getting rid of the extra pounds is often simple, you just have to look through all the great tips and diets we read about in the newspapers or on the internet and choose the easiest. That's not really a good idea. Starvation, skipping meals, major nutritional reductions are tips you should ignore, and these are the most commonly encountered in your searches. Fat is lost by combining a diet that helps burn fat and build muscle, prevent nutrient deficiency and help achieve the best hormonal response to body composition . I haven't really told you anything new about this, but I just have to remind you.
Once you have made the decision to get rid of the extra pounds, you need to prepare well, because the fight is not quick and easy. Before you begin, I must remind you of the following:
- have complete control over what you eat. Nothing should be ingested accidentally. We do not live to eat, but to eat to live quality.
- If you are already in a situation of seeking weight loss tips, it means you are wrong and need help. This means that you have to make serious cuts and completely change your habits, and someone who really knows what he is doing will help.
- true results are achieved only if the corrected diet is accompanied by physical activity.
I will remind you of some general recommendations based on research into ways to lose fat. Some more precise recommendations, however, are dictated by your genotype, lifestyle, training status and your goals. Let's get to the point:
1. Enter useful fats
Most diets limit fat intake, and many people think that a fat-free diet is a good and proper solution for weight loss and weight maintenance. Fatty acids are essential, which in translation means essential for the body. They are involved in the production of hormones that help us build muscle, testosterone. The more muscle we have, the stronger our fat-melting machine is. Studies have shown that, in both women and men, a diet rich in certain fats results in lean body composition and a lower percentage of fat, while in low fat and more carbohydrate diets this is not the case. Healthy fats should be consumed in an ideal ratio, and care should be taken to eliminate trans fats and hydrogenated fats from the diet. These fats, in addition to increasing LDL cholesterol and propensity for cardiovascular disease, also affect the insulin receptors on the cells. Omega-3 fats (EPA, DHA and ALA) are the healthiest fats. They are found in fish oil, game meat and grass fed beef. Omega-6 fats can be found in vegetable oils. A diet that predominantly contains these fats, characteristic of Western countries, increases the risk of cancer, cardiovascular disease and autoimmune diseases. That is why it is important that we bring in fats in equal proportion.
2. High quality protein intake
For best results, the diet must be low in carbohydrates and rich in protein. Complete and high-quality protein is provided by animal foods and carefully combined plant-based foods. Numerous studies have shown that a protein-rich diet is more effective in melting fat than a low-fat diet. It even gives much better results than the Mediterranean diet. All three types of diets improve biomarkers of health, but protein diets are far more effective in maintaining and building muscle mass, as well as in fat deposits melting.
3. Keep an eye on the glycemic index
I also take this opportunity to remind you to use foods with a low glycemic index in your diet. Low GI foods in the blood release a small amount of glucose that can be used for fuel without being deposited in adipose tissue. Those with high GIs significantly raise blood sugar levels so the pancreas harbors too much insulin to metabolize sugar. Then the body goes into a vicious cycle - more cortisol is secreted, which, together with the elevated insulin, causes insulin resistance and fat deposition in fat depots. I hope this mechanism is clear to you, and we will talk about insulin resistance in more detail, since it is to blame for many disorders in the body, but I want you to remember something very important - the longer you feed by eating low GI foods, the better the insulin cell sensitivity, and better body composition (less fat%, more muscle mass).
4. Rehydrate yourself
You have listened to the importance of rehydration many times and I am sure you already know everything. I just want to remind you the most important thing - rehydration involves the intake of water, teas and some coffee, not juices and energy drinks. I will not talk about the composition of juices and energy drinks, but besides containing additives, sweeteners, they often contain hidden sugars as well. Water requirements vary depending on the season, weather, activity, but it would be ideal to bring 2-4l of water or tea during the day. Green tea and coffee increase insulin sensitivity and speed up metabolism, so you can use them without the addition of sugars and artificial sweeteners. This may sound complicated to you, but believe it is not. As soon as you change your habits, and learn to follow the basic rules, you will wonder how you could have been eating differently at all.
Written by Jasmina Mitrić