Food diets
Weight loss in a healthy and natural way needs to be followed by a healthy diet tailored to the individual needs of the individual, so that you lose weight when the calorie intake is lower than the calories burned by the body, and should not exceed the minimum calorie intake that is known daily Basic metabolism. Eating low-calorie diet foods does not actually benefit the body in its weight loss journey.
Successful weight loss strategies are characterized by small changes, moderate weight loss, and realistic goals. A person who loses a little weight by choosing healthy, nutritious foods while exercising will be more likely to keep the weight he or she loses and have more access to health benefits than A person who loses a lot of weight by following an ingenious diet that is not well founded.
Frequent circulating diets are often a way to lure people who are in need of weight loss either to buy certain products or in the current time to bring visitors to web pages and other business goals. Waterlogger is one of the most famous and far-fetched hurdles. , In spite of the benefits of multiple water for health in general and in particular weight loss, and in this article to clarify the benefits of multiple water in weight loss and its role in reality.
Benefits of water in weight loss
Drinking enough water helps you feel full, reduce the amount of food you eat, and prevents you from eating sometimes because of feeling thirsty instead of hunger, such as eating some water-based foods to make up for thirst instead of drinking it directly. That a person may be confused by hunger and thirst so that he does not recognize that he only needs to drink water and not to eat.
It was found that drinking water before meals helps to feel full and reduces the amount of food eaten during the meal, where a study found that drinking water before meals reduces the amount of calories taken by 75 calories, and this amount is impressive even if it does not appear large, but The repeated reduction of this amount (75 calories per meal per day) year-round, for example, results in a decrease of 27,000 kcal per year, equivalent to 3.5 kg per year, which can result from the intake of water before one meal per day, On larger differences if drinking water is approved before g Daily meals are eaten.
Water can play an important role in weight loss if consumed instead of high-calorie beverages, such as being familiar with drinking soft drinks or drinks containing cream and sugar, and then replacing it with drinking water, which can significantly reduce the amount of calories Which contributes to weight loss. A person’s choice of foods with high water content, such as vegetables, fruits and soups, makes nutritional choices more satisfying and makes the diet more resistant to dietary fibers that require more time to chew. It addressed, which also contributes to reducing the amount of food and calorie intake.
Some preliminary studies have found that eating water raises the calorie burning rate, and in the study of 7 men and 7 women healthy non-infected overweight found that eating about 500 mL of water may raise the metabolic rate by 30%, as this rise began during the 10 minutes after the water intake and reached its highest level during the 30-40 flour, and differed reason for increasing the rate of metabolism in both men and women, where the burning of fat is the cause of this rise in men, while in women was caused by the burning of carbohydrates.
According to the results of this study, a person who increases the intake of water can increase the burning of calories, and found that up to 40% of this simple increase in calories burned by the body can be explained by heating the body of water intake, but these effects need to burn calories It is noteworthy that even if these results are confirmed, they are simple and limited in several calories per day only and can not be considered as water burning fat as some claim.
The effects of water in helping control food intake, calorie intake and weight loss are more pronounced in people who have not had enough water before starting a weight-loss diet. Water is essential in all metabolic processes and causes a decrease in efficiency These processes. Therefore, the water contributes to the process of weight loss without having the effects of magic burning fat, as promoted by some in the diets invented.
Daily needs of water
The person’s needs for water vary according to weight, place of living, and level of physical activity, and the daily needs are obtained simply by listening to the body and drinking water when thirst, and found that eating 2,100 milliliters to 2800 ml of water is sufficient, Also found as part of the food composition, while drinking water directly occupied the equivalent of 1200 to 1500 milliliters per day.
It is possible to rely on urine properties of color and odor to determine the adequacy of the body of water or otherwise; where the color is light, and has no smell if the amount of water taken is sufficient, while the dark color and the appearance of smell of urine on the lack of access to the body sufficient amounts of water.
Damage to water diet
Despite the many health benefits of water and the need to eat them in sufficient quantities, caution must be taken to those who follow the diets that rely on large amounts of water or so-called diet or water diet, which can take a different form each time according to its source , As some of these diets encourage the drinking of large amounts of water, which can cause in certain cases water poisoning, which occurs when consuming large amounts of water during short periods of time, and can be advised these diets to avoid eating completely or Sufficiency Eat one type or one portion of a set It is considered harmful to health, may cause fatigue and fatigue, and can cause severe acute effects due to food deprivation.
It is not healthy to take water alone without the necessary mineral salts to balance the fluids and electrolytes of the body, and generally should not fall under the trap of these diets and other diets invented, and should be the advice of nutritionists to lose weight healthy and healthy.
