Obesity Diet & Nutrition

Statement of the Problem: Weight loss requires a complex work of physicians, nutritionists, health coaches and psychologists.

Nutrition for losing weight.

Main principles.

• Calories eaten should not exceed calories burned

• Be careful with low-calorie high-protein diet to weight loss

• Keep low GI diet and don't use high glycemic index products

• Remember that one low GI product can easily turn to high GI product (cooked and raw carrot, white and brown rice e.g.)

• Why don't we lose weight if we eat practically nothing? We

• slow down our metabolism and every extra food stores as a fat

• Be careful with the quantity of oil in salads! Home cooked food should be the main food (avoid buying ready-to-eat salads)

• What to do with wine and sweets? Tricks how to avoid stress with food restrictions

• Eat lots of green vegetables (Mg and other minerals & vitamins)

• Don't eat soya milk (contains phytoestrogens) & reduce quantity of chicken and dairy food (high level of estrogen as well). Estrogen imbalance causes weight gain.

• 3-4 meals per day max and intermittent fasting (12h-16h) practice benefits to lose weight   and insulin reduction.

Lifestyle main principles for losing weight

• Regular aerobic exercises (especially high-intensity intermittent) lower insulin resistance, reduce cortisol level, help to lose fat

• 8h of deep sleep (REM sleep is a prime calorie-burning time)

• Get rid of chronic stress (cortisol cause central obesity, excess cortisol leads to lose sleep) Psychological barriers to lose weight.

• Health Coaches and Psychologist can help with the emotional side of obesity to find benefits of meanings and needs to have an extra weight.

Conclusion & Significance: Weight loss process is a synergy of a right nutrition, physical activities, stress and sleep management and hormones balance.