In modern conditions there is a huge number of different diets. Focus on proper nutrition, easy to make. Choose the effective program for weight loss you need, focusing on their physiological characteristics, age, sex, body structure and other important factors. Each case is unique and requires careful, holistic approach.
Another thing is a healthy diet. It is suitable for all. The following basic principles, you can get rid of extra pounds, improve your health, prolong youth, health and beauty.
With the right diet formed space. Stick it in a lifetime, not a certain period of time. Healthy food should be part of the lifestyle. For this we need to understand three basic requirements for DD:
- the number of calories consumed must be less than the energy costs;
- diet every day should be varied and appropriate to the physiological needs of the body;
- it is necessary to control the multiplicity and regularity of meals.
When overweight that emotional or physical discomfort, women wondering where to start on the path to slender forms. Experts in the field of nutrition note that weight loss is necessary to choose the right and effective program, weeks or months, and to consolidate the results follow the rules of proper nutrition.
Important grafted PP
To lose weight at home requires a holistic approach. It is important to eat right, make time for exercise, alternate between them to rest and spend more time outdoors. Before to make and easy balanced weekly menu, you need to learn a few simple recommendations and tips. Stick with them, you can eliminate common errors and make the transition to a new style of eating as easy as possible:
- Control the water balance. The daily amount of water 1.5-2 liters. Sweet carbonated drinks should be excluded from the diet. It is best to drink pure mineral water without gas.
- Refrain from starchy foods and sweets. If you can't completely remove the biscuits, cakes and pastries, then you need to reduce their consumption to a minimum, try to find a more useful alternative.
- Eat vegetables and fruits. They are a source of vitamins, minerals, fiber.
- And not eat Breakfast. The morning meal is the most important, because it raises the body starts metabolic processes that provide energy for the whole day. The best solution for Breakfast - porridge.
- The exchange of products. The food was quite full, it is impossible to abandon a new product, but you can substitute pork for beef, sunflower oil, olive oil, white bread, whole grain, etc.
- To minimize the consumption of alcohol. In alcoholic drinks contain sugar, which easily accumulates on the flanks and abdomen in the form of fat.
- Eat a hint. It is necessary to eat small portions, but 5 times a day. Consider therefore calories, sufficient for a daily minimum for women is 1200 calories. You can use a table of caloric content.
Diversify your diet, try the recipes. Try to move more. Sedentary lifestyles, stress and General inactivity leads to obesity and health problems. A healthy life we need to try less nervous, after all, we often seize up stress something tasty. Don't forget yourself regularly indulge loved ones, and not really useful products. So you can maintain a good mind and the right attitude.
What and when is useful
Nutrition for men and women are different, because the sexes set themselves different goals. A set of muscle mass, which is so important for male athletes, you need to eat three times a day. The basis of the diet should be protein and carbohydrates. Girls who are interested in losing weight, you should stick to the other mode. They should eat more often, and the ratio of proteins, fats and carbohydrates (complex) is 55%-10% -35%.
A healthy diet is important during puberty and after 50 years. Deciding to make lifestyle changes, try to get your family and loved ones. If you don't know how to make low-cost menu for a family according to the rules of DD, provide you with examples of breakfast, Lunch, dinner and snacks. Focusing on the examples, you can plan a diet for the family not just weeks, but for the whole year ahead.
Breakfast - most important meal, so it should be hearty, rich and balanced, containing proteins and carbohydrates, and even fats. If there is no appetite in the morning, it is easy to solve the simple and cheap method. Dilute in a glass of warm water with a teaspoon of honey or lemon juice. Drink on an empty stomach, 20-30 minutes, the body is ready to receive food. The best Breakfast is:
- 150 g of oatmeal, and as much lean meat or fish;
- 200 g of vegetable salad + 150 grams of boiled chicken;
- 100 g boiled beef, 200 grams of salad + a soft-boiled egg;
- 200 grams of oatmeal + sandwich chicken breast + all the fruit.
It is not recommended to cook Breakfast dairy products or eat cakes. Start your day with a cup of coffee and is not worth it. First eat, then half an hour can and a Cup of fragrant drink without sugar to drink.
Lunch hours also need to eat, but not eat too much. No need to eat the clock, the most important thing is to keep the interval between meals was about 3-3. 5 hours. At lunchtime you can eat:
- meat soup + vegetable salad;
- meat or fish + all the mess;
- seafood + vegetables;
- chicken steak 200 grams of pasta made from durum.
Site dinner impossible. A long pause food contributes to the stagnation of bile, which later is bad for health. Can develop diabetes, obesity, aggravate gastritis and other diseases of the digestive system.Dinner
The rule "do not eat after 18: 00" is outdated, experts proved its harm. The last meal should be 2 hours before sleep, so if you go to bed at 23: 00, dinner no later than 21.00. It is important not to eat before going to bed. Dinner should be light and healthy. The perfect solution would be one of the options:
- 200 grams of low fat cottage cheese with fruit;
- milk porridge;
- vegetable salad;
- yogurt and nuts.
Don't ever eat meat at night. Day digestion of protein takes about 8 hours. At night, when all the body functions slow down, the time should be more. The product is a long time in the intestine, fermentation begins and the liver gives the brain signals. As a result, you have nightmares, and this morning I found myself tired and exhausted.
Second Breakfast and afternoon tea it is time to recharge the body with energy and to consume a minimum of calories. As a light snack costume:
- cottage cheese dessert;
- vegetable or fruit salad;
- porridge with milk or water;
- yogurt muffin.
Having dealt with the correct nutrition, it is easy to do. Products a healthy diet are simple and easily available. Don't ever give up, get used to the new system, and do not depart from the intended target. After 1-2 months, you will feel more energetic, younger, slimmer.