Razitonit Tea

A proper and healthy diet is recommended to be based on multiple vegetables, whole grains that contain dietary fiber, legumes, nuts, lean cheese, and yogurt. Other foods recommended to be moderately consumed are fish, chicken, fruits and unsaturated fats that we get from olive oil, avocados, tahini and more. It is worthwhile to avoid sugar and saturated fats and minimize red meat as much as possible.

It is recommended to eat until the point of satiety—not beyond it, but not remaining hungry either. Being hungry will make it difficult to stick to a long term diet.

Exercise

It is of course recommended to persevere with moderate exercise, at least 3-4 times a week. Those who engage in regular exercise increase the muscle mass in their body. The muscles in our body consume more calories at all hours of the day (even at rest), and this is one of the reasons why those who do sports are thinner.

Disease prevention

Proper diet that reduces weight at a moderate pace as well as engaging in sports, reduces the risk of developing diseases, such as: heart disease, diabetes, hypertension and more.

Tips for proper diet:

• Whole wheat bread gives a feeling of satiety for a long time and helps maintaining a proper diet.

Whole wheat bread contains natural dietary fiber. Dietary fiber contains complex carbohydrates. The complex carbohydrates are more difficult to digest. The body makes a greater effort to digest them and burns more calories in the process, so they contribute to our body fewer calories than simple carbohydrates found in regular white bread.

In addition, the digestion time of the complex carbohydrates is longer and therefore they contribute to a feeling of satiety for a longer time.

• What is better - fruit juices or whole fruits?

It is better to eat whole fruits than to drink fruit juice. The whole fruit contains dietary fiber that contributes to a feeling of satiety for a longer time. Whole fruits contain more vitamins and minerals than fruit juice, since during the processing and storage of the juice some of the vitamins and minerals break down and disappear.

• What is better for your diet - fruits or vegetables?

The fruits contain a large amount of sugar so it is advisable to limit the amount to 3 fruits per day.

Vegetables are low in sugar and calories so they are better for a proper diet. It is recommended to eat a lot of vegetables, during the meal and to make vegetable snacks between meals to avoid a feeling hunger between meals.

• Weight loss rate

It is best to go on a moderate diet and lose weight at a rate of up to 1kg (2.2 pounds) per week. Rapid weight loss usually decreases muscle mass. We prefer the weight loss to be driven by fat mass rather than muscle mass.

Rapid weight loss causes the body to resist weight loss. The body slows down the metabolism and reduces the intake of calories and therefore could reach a state where the weight loss stops.

The right way to lose weight is to follow a moderate diet and incorporate moderate exercise. This combination causes moderate weight loss. Such a decline can be more durable and last for a long time. Results become apparent with time. Having a moderate diet makes it easier to maintain weight in the long term and prevents it from regaining weight again and again.

Factors that interfere with weight loss:

• Age - with increasing age it is more difficult to lose weight. The decrease is slower and harder to be achieved.

• Health problems and diseases make it more difficult to lose weight:

• Diabetes 

• Hypothyroidism - The thyroid gland is responsible for metabolism. When it is underactive, its metabolic rate slows down resulting in weight gain.

As mentioned, obesity can cause heart disease, diabetes and high blood pressure. That is why reducing body weight and engaging in sports are important for maintaining our health.