A wonderful woman wants to have a slim figure, while maintaining the beauty of skin and hair and do not harm their health. However, a strict diet, a sharp restriction in the diet, depriving your body of important nutrients and minerals leads to the fact that the process of weight loss is marred by a fault with the internal system. But that's not all.
Find harmony through a certain diet – is often a short-term result. Usually after returning to a normal diet, the body tries to compensate for the lack of many elements, due to which it absorbs every calorie eaten, which later provoked repeated weight gain. If the task is for women to really lose weight the benefit and health of the body and save the result in the coming years, so it is necessary to resort to a system of proper nutrition.
The right diet should include the following components:
- plant proteins (legumes, nuts);
- animal proteins, but in smaller amounts (fish, lean beef, chicken);
- fast carbohydrates, but it may be due to the beneficial foods (fruits and dried fruits, they are best consumed in the morning):
- slow carbohydrates (cereals, vegetables);
- vegetable fats.
As you can see from this list, remove the animal fats (butter, margarine) and carbohydrates which give the body empty calories. It is different fast food, sweets, sweets. They're packing the extra pounds.
Eat, in principle, everything is possible, but the volume one dose should not exceed 350 grams. Even if the meal consists of two courses, then 200 grams, for example, should drop a piece of chicken and 150 salad or vice versa.
Diet is better to make useful products, most of which should be vegetables, whole grains, low-fat dairy products, fruits, meat and fish vegetable varieties. However, the diet is better to do five times a day to avoid feelings incoming hunger which pushes a person to lash out bad foods and eat some receiving much more than is required by the internal system.
All methods of cooking it is recommended to choose:
Fry is also allowed, but with a small addition of vegetable oil. And this applies to more protein products. Carbohydrates it is better not to treat, and eat them fresh. If we talk about the grain, that it is pre-steamed, as a cook for a long time.
Breakfast this diet is of paramount importance. He charges the necessary energy for the whole day, so give up the morning meal is not necessary. And before Breakfast is recommended to drink a glass of warm water, which speeds up the metabolism. In addition, there are a few tips that can be useful for those who decided to lose weight easily without strict diet:
- Fruits should not be eaten after a heavy, special, food. This will aggravate the stomach and cause fermentation. In the end, can cause constipation, which slows down the whole process of finding harmony. Fruits fruits are best to eat 15 minutes before a meal or as a separate snack.
- Lunch should ideally include protein and complex carbohydrates. This allows you to saturate the body for a long time, and then dinner not feeling hungry.
- Breakfast should be within 30 minutes of waking up and if a person wants to drink coffee, you need to eat a piece of cheese, a boiled egg or toast vegetables.
- If closer to the night rises appetite, then is any adverse or high-calorie product, that it is possible to drink a glass of kefir or natural yoghurt, to which you can add crushed rye bran. This drink fills you up, gives a feeling of satiety and helps in bowel movement.
By observing proper nutrition, a person it is possible to make diet any and my favorite food, but used the dosage amount. However, the majority of the menu should be healthy food, which not only supply the body with vitamins and minerals, but does not descend to the waist and hips in the form of fat. In connection with the general should be the following products:
- vegetables and fruit fresh (especially cabbage, cucumbers and courgettes, celery, apples, plums, citrus fruits);
- skinless chicken, Turkey, veal and rabbit;
- fish white varieties, but once a week can salmon or salmon;
- cereals (oatmeal, buckwheat, brown rice, pasta from durum wheat, millet and barley);
- beans, beans, peas and lentils;
- natural milk and dairy products without high amounts of sugar and low percentage of body fat;
- bread, whole wheat and rye flour;
- cheese with low salt content (preferably white varieties);
- sweet can dried fruit, candy and marshmallows, marmalade;
- nuts (they are used to measure the dose amount);
- fresh juices, tea and ground coffee;
- fruit drinks and fruit drinks;
- olive, sesame, sunflower oil;
- the soy sauce.
Proper nutrition for weight loss. Menus and table of foods for weight loss
There are many different diets, but they do not work as we would like. Often people face the problem: either the diet is so bad, that you don't want it to sit a long time or efforts give so little effect, that as a result lost the will to continue to eat for a long time. And there is a fault. What should I do?
If you eat properly and follow a healthy lifestyle, you don't need to think about his body, such as eating in itself helps to reduce excess weight and maintain your health.
In this article we consider the right diet, a table of products that promote weight loss, and gives a different menu, which helps to maintain a balance between rich and low-calorie products.
Lose weight with the right diet, it is not necessary to do violence to themselves and deprive yourself a long-time favorite dishes. You can use familiar products in the right combination and forget about hunger.
Such a diet led to the desired result, you should follow a few rules:
- calculate the calories consumed in food;
- check the composition of food;
- prepare food properly;
- to respect the day.
But such food is not conducive to weight loss too drastic by reducing the calorie intake is just 500 calories a day. This means that reduce the weight of just 1.5 kg or 2 kg per month.
But if this diet more sports, the result is improved considerably. In this case, you can even lose weight by 7-8 kg in a month.
Weight can be attributed to baby food. Cooked vegetables, meat or fruit puree well to reduce weight as quickly absorbed by the body.
But such a diet has its disadvantages. One, which is a small amount of fiber. Therefore, the diet more than a week, you need to include in your meals green vegetables. Another shortcoming is the minimal selection of dishes. So this diet can soon become boring.
Interesting fact! Diet baby food has been developed Tracy Anderson, who is a personal trainer of Madonna. Many celebrities have already tested the effect of this diet.
How to eat to lose weight (basics of nutrition)
It is better to prefer cooked foods with low fat content. Raw vegetables and fruits can be eaten in unlimited quantities, because they have too few calories.
For example, cucumbers or tomatoes can be eaten even in the evening to satisfy your hunger. But fried, fatty and starchy food are better excluded from the diet, such products are very difficult for the organism and contribute to the formation of harmful cholesterol.
To make it easier to understand how much you need to eat foods weight loss, you need to calculate all the calories consumed in a day and take this amount to 30%. The resulting number is the amount of calories, which does not cause obvious discomfort and helps to reduce weight 1-2 kg per month.
The process of weight loss largely depends on not only the selection of products, but also diet. In addition to the traditional Breakfast, lunch and dinner snacks are allowed, but they should be minimal calories. It is best suited for that raw fruits and vegetables.
Eating is best done at the moment:
- Breakfast – 7-9 am. This time it is better to eat unsweetened cereals, raw vegetables, scrambled eggs. You can drink tea, yogurt or juice.
- Lunch – 11-12 days. This snack is a perfect first course or fruit, yogurt.
- Lunch 13-15 days. The perfect dinner suit, a protein food and a carbohydrates, because they are currently very digestible. You can eat bread, various cereals, vegetable dishes and pasta with whole grains.
- Afternoon tea is 16-17 days. After a hearty lunch, usually at this time is not desirable, but if you want to, you can eat berries or fruit and drink juice, yogurt or just water.
- Dinner and 18-20 in the evening. Better to eat protein foods and vegetables — fish, chicken, vegetable or fruit salad, yogurt, pudding. But potatoes, cereals and sugars, this time can be used.
List of foods for good nutrition and weight loss at home
To make it easier to navigate, which can be used with a proper diet and what is not, there is a table of useful products. They show the number of calories and ratio of nutrients. The following table can help you navigate when choosing any product, the main meal or a snack.
Proper nutrition for weight loss-menu for the week recipes.
I think we all know that now in Russia and other countries is the large number of people with overweight. According to the Russian Institute of nutrition more than 60% of women and 50% of men after 30 years of age are overweight. In connection with this problem, there are many diets that and shouting at each corner: lose 10 pounds in a week, etc. Or to buy these pills, eat whatever you want and lose weight. And people who do not know how to lose weight in a hurry with all these calls. As a result, sellers of expensive pills rich, and overweight as he was, and remained. If you are reading this article, then it is time to take himself in hands and use proper nutrition for weight loss.
Proper nutrition is not a diet, as many people believe. This is not a temporary limitation, alone, Treats to lose weight. Proper nutrition for weight loss is system and the principles, after which you can not only lose weight and become more energetic, healthier, more active. The main conclusion is that proper nutrition is necessary to adhere to not a week or a month, but life.
People in many areas get different habits that help to live and sometimes, on the contrary, to prevent. How you eat today, it is customary, set out, perhaps in childhood. When a mother breast-feeding, as taught, and continues to this day. And if the habit is a problem, it is urgent to get rid of and change the habit for good.
Get used to the right food, which will help whole life to feel good and maintain a normal weight for 3 weeks. This is the minimum time required to get accustomed to useful products, new diet, new way of life. The first day You will need to "pause", drag, normal food, but do not give up. And in 3 weeks you Can easily view above your favorite sausage (cakes, chips, burgers, soda, fried meat — underline). Correct nutrition for weight loss?
Proper nutrition for weight loss — the basic principles.
Well, are you ready to become slim and healthy? Then carefully examine the principles of Your new diet. Proper nutrition for weight loss requires quite a long research.
Without water life is impossible. You owe it to yourself to learn to drink sufficient water on a daily basis. This is the first step to weight loss and health promotion that must be done. Adults should drink 30-40 ml of water per 1 kg of your weight every day.
For example, your weight is 60 kg, multiply by 40, we get 2.4-liter. If the weight is over 100 kg, then multiplied by 30 ml.
In children the norms of the other. View of the table, where the children's standards. As you can see, children need water more than adults. So to teach the children enough to drink, and deny them not to wash down food if they want to.
What we believe about water? Of course, the ordinary pure water without gas. Also, this number can include green tea without sugar, herbal teas/tea. And that is all. Soup, milk, juice doesn't count.
It is important, not only to drink water, and drink it properly. It is important, the majority of water to drink in the morning.
Also, many have a question: if I don't drink much, I wouldn't have to constantly run to the bathroom? But I can't do my job book... the first 7-10 days is really the trips to the bathroom are common. Then your body gets used to the water and it does not appear in such numbers. A healthy person who drinks enough fluids, needs to go to the toilet on average every 2 hours.
If it is not possible to run to the toilet often during the first days, began to drink immediately all of his norm, but gradually.
Another popular question: if I don't drink much, I have swelling? Answer: no, if you don't drink it-such as has been described above. On the contrary, if the swelling was, they went away the first week. It has been tested on many of my customers who came to the weight gain and swelling. When the body does not have enough water, it stores it. If the water is enough, and the extra funds will go away.