You have decided to lose weight? Congratulations! Now you have to read a lot of literature, review the huge number of sites and Internet forums, to buy special books and newspapers. You to help our small dictionary of terms that can meet all of these things. Do not be upset lack of awareness in this area. You will learn very quickly around!
This is perhaps the most common term in dietetics. We use it all the time, but you know what it means? Calorie - a unit of energy, it is equivalent to 4 180 joules. That's how much energy is needed to raise the temperature of 1 degree Celsius of one gram of water.
The calories we get from food, provide us with energy to keep all systems functioning of the human body. But if we eat more than what is necessary to ensure our ability to live, everything is left to the body as fat. It's simple, is not it?
Each product and each dish has its own index of calories. Calculate it's not as difficult as it seems. Online calculators enough online calorie counting, exercise is fun and exciting, get comfortable with the site and proceed with the integration of its caloric power.
Or Body Mass Index. This indicator does not measure the percentage of body fat. This is a simple calculation - the ratio of height and weight. It is more convenient to use online calculator for calculating BMI (type in a search engine "online BMI calculator", or in English «online calculation BMI», BMI - Body Mass Index, and you are out the whole list of convenient services). You will need to enter only two numbers: your weight and grew. Calculators he thinks the formula kg / m2.
BMI allows you to instantly answer the question, do you have a problem of excess weight. What is the result turned out at you?
- Less than 16, 5 means extreme underweight
- From the 16, 5 to 18, 4 - underweight
- From 18, 5 to 24, 9 - normal weight
- 25 to 30 - overweight
- From 30, 1 to 34, 9 - 1 degrees of obesity
- 35 to 40 - 2 degrees of obesity (severe condition)
- Over 40 - obesity grade 3 (critical condition)
Or Glycemic Index (in English Gi). Recently, the term has become common. GOP shows how a particular product changes the level of blood sugar. Foods with a high GI is easily digested and quickly raises blood sugar, foods with low GI opposite slowly decays more slowly and thus increases the level of glucose in the blood.
A diet based on the calculations of the GOP, has the task to enter into the diet of foods with a low glycemic index content, which leads to a slow digestion, a longer sense of fullness, lack of hunger.
How do I know the GI product? The output is the same as with the BMI, the Internet has a lot of online services to help. Type in a search engine the phrase "table foods glycemic index", and copy any of the tables themselves. You will find that a product with a very high GI include: beer, dates, white bread, rice, potatoes. But if you are aiming to lose weight, then you need to choose such as seeds, lettuce, onions, cabbage, apples, they have the lowest GI.
Fats, good and bad
Our efforts to lose weight, of course, would be much more effective if we could eliminate the fats from the diet. But we need fats in balanced nutrition fats should make up 20-35% of total calories eaten. But! This should be the so-called good fats. If they were called something different, then confusion would not have arisen. But both the product (one pest, other beneficial) in fact, named the same - "fat." To bad fats are saturated fats and trans fats. It is they who are responsible for the increase in weight, and the many problems associated with it, such as the blockage of the arteries and heart disease.
Good fats - polyunsaturated, monounsaturated and omega-3.
LDL or HDL
The terms you have to know if your goal is not only weight loss, but also the preservation of health. The terms associated with cholesterol, the level which is necessary to watch, because high cholesterol - a risk of serious heart disease.
Cholesterol - a waxy substance that is produced in the liver, but is also found in some foods. Our liver produces the amount of cholesterol that the body needs. Therefore, a large amount of cholesterol, have been reported to us with food, it may be redundant, superfluous, unnecessary, and even harmful. And nutritionists advise to refrain from cholesterol, which is found in foods, our body is able to produce cholesterol itself as long as necessary.
Just as with fat, there are so-called "bad cholesterol" and "good" cholesterol. Bad need to excrete. It is useful terms and LDL or HDL. Cholesterol in the body moves through lipoproteins. High density lipoprotein (HDL) cholesterol is removed from the vessels. A low-density lipoproteins (LDL) are doing the opposite, they clog arteries, reducing blood flow activity. LDL cholesterol is often called "bad cholesterol" because of its association with the risk of atherosclerosis.
A blood test provides an answer to the question of cholesterol in the body longer. And if a lot of "bad cholesterol", you should observe a diet, which completely eliminated foods containing cholesterol or activates the production of cholesterol.
The term "food pyramid" is used quite often. In fact, this is the most balanced diet, which should be pursued. And the food pyramid, built many systems of healing and weight loss. In the food pyramid - as much food as needed by the body to sustain life, growth and development of cells and tissues. Below - the pyramid, it is our diet every day. Throw him 8 glasses of water a day, and you get a balanced diet.
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Good luck on the way of losing weight!