Recognize that Plato Period Effect on Your Diet

Diet has been running for five months, you've eaten clean alias away from processed products and fatty foods and high-calorie. In the early months, your weight down as he had expected. But entering the sixth month, the needle on the scales stop friends. The numbers sometimes stagnant and terrible - sometimes ride.
The increase in less than one kilogram, for people who are eager to lose weight, it is very meaningful. However, just as exercise, diet also know plateau period. Plateau period is the moment where the diet is applied no longer produces weight loss. Plato period occurs, because the body has to adapt to eating patterns that you live.
Disiati period could plateau by changing the feeding strategy, so that the body 'forced' to adapt the scale moving down again and again. This is eating strategies that you can apply to terminate the plateau period.
1. Adjust the intake of carbohydrates
Your body has a large capacity to store carbohydrates, which is about 500 grams a meal. As an illustration, one slice of bread contains 15 grams of carbohydrates. When carbohydrate you consume more than you need at this time, the excess will be stored by the body as glycogen. For every gram of glycogen is stored, you also save about 3 to 4 grams of water. This explains why despite the storage of body fat levels did not change, your total body weight is still increasing.
The best way to outsmart this is by changing the type of carbohydrates you eat. Avoid refined carbohydrates, choose the source of carbohydrate is more difficult to process the body (complex carbohydrates) such as fruit and vegetables, grains and legumes, whole wheat or brown rice and rice bran.
2. Increase the number of fiber
Research has proven that every gram of fiber we eat, we've managed to eliminate seven grams of calories. That means, the intake of 30 grams of fiber per day can cut 210 calories or 9 kilograms a year.



3. Reduce salt and sodium
Water and sodium is a close friend. Sodium can draw water easily. When a high sodium intake your body will hold more water and vice versa. Two cups of water retained by the body is synonymous with the addition of one kilogram of body weight.
4. Drink more water
Water is an essential component of the burning of calories and helps remove excess sodium. Scientific studies prove, drink two cups of water before a meal to make calorie burning 40 percent more effective. Another study revealed that drinking two cups of water can reduce calorie intake as much as 75-90 calories.
5. Listen to your body
Eat slowly and stop as soon as full. People who eat slowly, proved mengasup calories four times less and drink more water than those who eat in a hurry. Decrease portions of food you bribe, chew longer and enjoy your food.
Little weight goes up or down is something normal. It could be due to changes in weight of water in the body (not fat), carbohydrate stores (must be burned by physical activity), or the waste that has not been eliminated from your body. Rather than caught in the ups and downs better numbers on the scale you are consistently moving in the right direction.

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