Nutritionist named simple ways to lose weight by the summer with the help of nutrition

The key to losing weight lies not in extreme diets, but in a competent approach to nutrition, which allows you to first get rid of edema, and then gradually reduce the percentage of adipose tissue. Nutritionist Alyona Vavilova told Izvestia on June 5 about effective ways to prepare a figure for the beach season without harm to health.

"When we have excess adipose tissue, we will always have systemic inflammation, since fat is a whole hormonal organ that affects the immune system, among other things," she warned.

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Excess weight is always accompanied by systemic inflammation, and inflammation always causes excessive puffiness and cellulite. According to the expert, once people remove the puffiness, 2-4 kg goes away, systemic inflammation decreases and fat begins to go away.

"Indeed, in practice, it is worthwhile to exclude from the diet everything that causes food reactivity — an adverse reaction of the body to any components of the product, and the results are visible after a few days. So, a lot of water goes away, and then the weight loss process starts. You can lose up to 10 kg with ease. However, it is also important to pay attention to the balance of the plate," the nutritionist clarified.

According to her, the exclusion of products that cause an immunological reaction allows not only to quickly relieve swelling, but also to improve skin condition, slow down aging and normalize the digestive tract. Dairy products are most often the cause of reactivity, but to accurately determine it, it is worth passing a special FOX Food Explorer test, the expert suggested.

The specialist emphasized the importance of a balanced diet, where proteins, healthy fats, complex carbohydrates and fiber are present in every meal. The ideal formula is 1 g of protein per 1 kg of desired weight daily. Protein and fiber deficiency are the most common problems of modern nutrition.

In the diet, Vavilova recommended focusing on non-starchy vegetables and herbs, limiting sweet fruits, which, due to their high fructose content, can contribute to weight gain. Special attention should be paid to cooking methods: homemade dishes made from high-quality products are preferable to restaurant options, where the content of fats, sugars and flavor enhancers is often exceeded.

The specialist warned that healthy weight loss is a gradual process: on average, 2-3 kg of adipose tissue is consumed per month. The main thing is to maintain muscle mass, which is possible only with sufficient protein intake and a reasonable calorie deficit.

Earlier, on May 31, souchef, nutritionist at Grow Food, Karina Gazetdinova, told Izvestia about the dangers of dieting. According to her, the first thing that diets are harmful for is their short—term effect and slowing down of metabolism. When a person drastically reduces the caloric intake of food, the body begins to save and the metabolism slows down.