Diet to Decrease Fatty Tissue - Fundamental Facts!

A diet for reducing fat tissue is a special nutritional program aimed at reducing excess body fat and eliminating unnecessary kilograms. It is a long-term process that relies primarily on the manipulation of one's own metabolism and the observance of certain rules. The basis of the reduction diet is the determination of the body's caloric intake. With the calculated energy balance, we can ensure that our body receives the required amount of energy. Another important measure is the systematic consumption of meals at specific intervals. In an organized nutritional plan, which provides an adequate number of kilocalories despite a reduction in body weight, the body will not enter the catabolism phase. This process has been described as harmful, as it leads to the breakdown of muscle tissue. In cases of insufficient calorie intake, the body obtains energy in other ways, such as through the breakdown of amino acids from the muscles. It is recommended to take meals from 4 to 6 times a day every 3-4 hours. In case of a larger number, the intervals between meals should be shortened. Maintaining regularity and adequate coverage of caloric needs stimulates metabolism. The process of 'burning calories' will last most of the time. The reduction process involves fighting excess fat tissue and unnecessary kilograms. This means that it is important to determine the size of this 'excess ballast.' To do this, it must be determined with which type of obesity or overweight we are dealing with. To control body weight, various methods can be applied. One option is to perform anthropometric measurements. With the help of a scale, we can check our body weight, and a measuring tape will be needed to determine the circumferences. The waist circumference and hip circumference have a significant impact on the assessment of body weight. According to the diagnostic criteria of the International Diabetes Federation from 2005, abdominal fat can be determined when the waist circumference is: – ♂ ≥ 94 cm, – ♀ ≥ 80 cm. It is also important to calculate the WHtR index, which represents the ratio of waist circumference to body height. Thanks to this measurement, we can check whether there is no excess of visceral fat in the waist, which is much more dangerous for the body than fat tissue distributed in other parts of the body.

A calorie-reducing diet primarily involves managing the calories we consume. Once we determine the necessary number of calories for us, it is important to reduce a portion of our daily intake. For example, if the daily calorie intake from food is 2800 kcal, then we subtract about 300-500 calories from this value. The limited number of calories is dependent on the effects that we want to achieve. However, if we still have a large deficit, it means that the number of active calories in our daily intake is too high. Calculating the daily caloric intake of food is enough, as it is not difficult to remember. It is also helpful to consider anthropometric indices that were previously described. It is also important to remember that the reduction does not rely on strict restrictions, and it is possible that some food items may complicate or prolong this process (high-calorie and processed products). On the other hand, there are no contraindications to salty snacks if our caloric need aligns with the assumptions. However, the question remains – is it worth breaking our assumptions and making the process more difficult? The answer should be known to you – it is better to look for healthy replacements for your favorite treats and have a clear conscience. Therefore, it is worth considering eliminating carbonated and sweet drinks, salty snacks, or unhealthy and very fatty fast food items from the menu or simply significantly reducing their amount. However, we should remember that this amount should be specifically determined and not exceeded.

In the previous section, I presented the main assumptions of the reduction diet. In this section, I will try to supplement this information with a few equally important points. Therefore, returning to the topic of foodstuffs, it is important to consider the sources of nutrients. The source of carbohydrates should be mainly products with a low glycemic index, such as whole grain pasta and bread, brown rice or grains. In addition, the fruit portion should also not exceed 250-300 g per day. Protein should come from lean meat and fish products, as well as dairy products such as cottage cheese or seeds from legumes. Eggs, which contain proteins and healthy fats, are also helpful in reducing. In the case of fats, it is important to ensure that they are mainly unsaturated fatty acids. Products such as olive oil, rapeseed oil, nuts or seeds from plants such as pumpkin or sunflower can be mentioned here. Fatty fish, such as salmon, mackerel or herring, are also helpful. Animal fats should be limited. Let's not forget about vegetables! They not only have a small number of kilocalories and make the food tastier, but also have many other properties. Examples include large amounts of fiber, many micronutrients and a number of essential vitamins. Thanks to them, we can effectively satisfy hunger, as we actually do not have to limit ourselves in their consumption. Another aspect is the proper training. We should adapt to the previously mentioned energy balance and our own capabilities. Training should include the whole body during each session. Performing a large number of repetitions with small weights leads to a decrease in strength, which in turn leads to a reduction in stimulation of the muscles. Therefore, despite reducing fat tissue, we should try to avoid heavy training and not give up weight without reason. It is also worth mentioning that aerobic training should be performed 3-4 times a week – the best is swimming or interval training, which effectively engages all muscle groups and improves metabolism. Whether you perform them after the main training or on free days depends on you. Another thing are supplements. During the reduction phase, it is important to limit supplements that contain carbohydrates and do not fit into the estimated energy balance. Fat burners are often mentioned. They help in reducing fat tissue and allow for faster achievement of the goal. However, they are not mandatory products – they are only an addition to the diet and serve to highlight or emphasize the results achieved so far.

When it comes to reducing, the energy balance is a crucial element. Gathering information about calories in a simplified manner enables weight control and the correct provision of necessary nutrients. It is also practical when it comes to daily meal planning for working individuals who often have difficulty finding time. Proportions teach systematization, which is essential for reducing. Caloric need is a personal matter, so in most cases, it is good to discuss a plan with professionals such as a personal trainer or a dietician. Nowadays, access to mobile food calculators is widespread, which makes it easier to calculate for them.

PPM [kcal] = 88,362 + [13,397 × M(kg)] + [4,799 × W(cm)] – [5,677 × L(years)] For this individual, PPM equals 1864. Abbreviations: M – current body mass in kg, W – increase in cm, L – age in years. Subsequently, to calculate the body's total energy requirement, we multiply the obtained value by the activity coefficient. Individual: office worker who also exercises twice a week – PAL 1,4; CPM, total daily caloric requirement, 2700 kcal, intending to apply a weight reduction, hence a negative calorie balance of 300 kcal. Daily calorie intake from meals 2400 kcal. Protein: 1.2–1.6 g/kg body weight for health maintenance, Carbohydrates: 3–5 g/kg body weight, Fats: 25–30% of the total daily energy needs. Thanks to these straightforward calculations, we can easily prepare our meals and plan our daily menu. We must not forget about micronutrients. Apart from the three main nutrients, it is essential to remember vitamins and minerals, which also play a significant role in our body. Owing to them, proper metabolic transformations and other changes are possible. Micronutrients determine the appropriate immunity level and increase endurance, prevent the development of harmful diseases. It is worth mentioning that deficiencies in micronutrients have a negative impact on health, therefore it is better to prevent their occurrence preventively.

Ingredients required for the preparation of the meal: - Buckwheat - 1 packet (90 g), - Chicken breast fillet - 1 serving (100 g), - Yellow pepper - 1 large piece (150 g), - Red pepper - 1 small piece (70 g), - Olive oil - 2.5 teaspoons (10 g), - Zucchini - 1 small piece (170 g), - Tomato - 1 large piece (230 g), - Onion - 0.75 pieces (65 g), - Garlic - 2 cloves (9 g), - Fresh basil leaves - 0.75 handfuls (16 g), - Red pepper powder - 1 pinch (1 g), - Herbes de Provence - 3 pinches (2 g), - Oregano - 2 pinches (1 g).