The population of Russia is approx.57% suffer from obesity.Fighting a diet alone is not easy or even harmful.
There is a way out, very simple - to eat correctly.
And change your attitude to the food.The slender figure is above all respect for man in itself.That is, priorities need to be organized, which is more important.If health is more important, it is worth leaving everything and switching to a healthy diet.
We figure out how to lose weight if only the right products are, what a healthy diet is effective in instead of diet, and how to learn how to eat to achieve optimum weight.
Eat the right to lose weight without damage to health
The attitude towards food is foods and rules of power that allow you to be full of power and energy, look good and maintain a healthy body weight.
The individual body weight (BMI) calculates it based on the formula.The weight should be distributed per kilogram in meters in a square.
That is, with an increase of 70 kg and 1.7 meters, the equation is as follows: 70 / (1.7 x 1.7) = 24.2.If BMI was between 18.5 and 25, there is no concern.Everything is perfect.If less, the weight is low in the norm, more than 25 - excess.And over 30 is obesity.However, body, age, and gender should be taken into account.
Once you have noticed the problem, you have to buy a diet.In order not to damage health, but on the contrary, healing is needed:
Excludes starvation, stop the various monodetes;
Remove your calorie daily calculation.The average daily numbers (2000 kcal - ladies and 2500 kcal) allow the maintenance of shapes to achieve harmony and reduce calories;
It is important to observe the balance (30%, 30%, 40%), otherwise imbalance occurs in the body and will save yourself by sending signs of uncontrollable hunger;
often eat and a little to "distribute" your metabolism;
Chew each piece carefully;
Drink water in a glass every two hours, but not immediately after a meal.
Attention!And foods are much more useful when it is varied because all micro and macro elements require a healthy body.
The gradual transition of a healthy diet not only damages the body but also improves well -being.If you know how to eat properly, it will not be difficult to lose weight in both 20 and 50 years.
Basics, rules and principles of a healthy diet
Healthy diet is based on three main "whales":
calculation of calories;
various products and food;
To follow the food intake.
The calorie content is important, because ideally the body has to fill the exploited energy through food.Violation of this balance leads to weight loss or obesity.
Diversity is needed to meet the needs of all body systems in the nutrients.The menu should not contain products that cause harm and should gradually replace them with useful products.
And the diet corresponds to the temporary schedule for meals.When a person eats at the same time, the digestive system works much more efficiently.
For those who get up early, they can follow this schedule:
Breakfast at 8 o'clock;
The second morning at 10 o'clock;
Lunch at 1 pm;
afternoon snack at 4 pm;
Dinner at 6 pm.
For those who wake up at 9 in the morning, they can observe the following mode:
Breakfast at 10 o'clock;
The second morning at 12 noon;
Lunch at 2 pm;
afternoon snack at 5 pm;
Dinner for 20 hours.
Important!You should drink enough water - approx.30 mg / pound daily.It is not strictly recommended to drink gas with gas during the weight loss period.Gas bubbles expand the stomach and increase appetite.
List of authorized and prohibited products in the weight loss program (table)
Almost any food can be consumed weight loss.It is only important to get to know the measure.
| Recommended products in the morning | Recommended products in the evenings | Unwanted products |
|---|---|---|
| Kislomolochnoe with a minimum or average percentage of fat content | Low greasy fish, birds | Fried foods, fatty meat |
| Lean meat and poultry meat, low greasy fish species | Ugly fruits | Milk |
| Otrubnoj and rye bread | Kislomolochnoee is the average percentage of fat | Conserve |
| Vegetable soup and unsaturated soup | Protein omelett, soft -software eggs | Sausage, sausage, pickles |
| Vegetables, mushrooms | Vegetables | Mayonnaise |
| Groups | Seafood | Chips, fast food |
| Ugly fruits | Mushroom | Margarine, sophisticated oil |
We also recommend that you exclude cakes and high calorie content of the product basket.Instead, the selection of neutral desserts that can be very useful: jam, pastille, marshmallow.
Interesting!Every day you need some delicious, better noon.There will be less damage to them than because of the psychological tension caused by constant rejection.
More funds for your home for quick weight loss
For those who do not have time to visit the gym regularly, the exit is moderate and Nizkokalorijnom is nutritional.You need a faster weight loss:
Start a process with a low carbon diet: in the morning with uglevodistuyuu food, lunch and evening - protein with vegetables;
Two glasses of water do not interfere with the morning meal;
It is weekly to be unloaded for the sun: only cucumbers, only watermelon or strawberries, or eat vegetables, or only eat fruits;
Hike at least 40 minutes.
And slowly, in certain hours and 5-6 times, to eat fractionally.
Drink 2 liters of water a day.It is very good to have melt or cooked water, decoction, herbs or berries.
All about Superfude, additives and vitamins every day
In order not to suffer from the lack of macro and trace elements, it is worth adding vitamins, additives and superfers to power.Superfudom is called food enriched with vitamins and minerals.It is also called sports nutrition.
There are many vitamins to choose from.But you better see a doctor see a doctor before making a choice.
Diet and healthy eating
No additional diet is required for a balanced diet.The body will pass on shapes in which it works perfectly.One loses exactly as much pounds when the body is comfortable for normal existence.
If the task becomes much slimmer, the rational diet can be combined with a temporary diet.You can organize a weekly diet or further.But we must not forget: so that the kilograms do not return, we must strictly adhere to the principles of healthy diet.
Effective diet
All diets are effective when observed.The choice depends only on the preferences of the taste, the characteristics of the body, and the health problems.
| The name of the diet | Principles | Period | The expected results |
|---|---|---|---|
| Kremlin | A low maintenance diet in which protein products dominate. | One week to four weeks | The first week is lost every day in kilograms.Then the weight loss process will be less effective.In a month, you can lose up to 15-20 kilograms. |
| Diet | Eat only compatible products, do not mix Uglevodnuyu and protein food. | From a week and to life | You can lose up to 5 kilograms in the first week.In addition, weight loss is slower but can get rid of 15-20 kilograms in one month/ |
| Diet "vegetables and fruits" | A low -calorie diet where only fruits and non -starch vegetables are possible without cooked, roasted and raw restrictions. | 7 days | You can get rid of 2-4 kilograms in a week/ |
Most other diets are based on separate nutrition or the Nizkokalorijniom menu.
Dietary Nutrition Help in Weight Loss
Kremlin systemNutrition is based on the fact that the carbohydrates -free body consumes internal energy reserves from fatty deposits for digestion of protein -containing foods.You can consume meat, fish, nuts, cheese, sausage without experiencing hunger.At the same time, they are confidently losing their overweight.After 18 hours, we don't have to deny sweets.Vegetables and fruits can be added to the menu in two to three weeks, but in small quantities.
The pointdietThis is based on the fact that the digestion of some products occurs faster if they are not mixed with a single technique.Because other types of products require different enzymes and time for digestion.There is a product compatibility table.If you use them separately, the digestive process will accelerate and the metabolism increases.Therefore, additional pounds leave me faster.
Diet "vegetables and fruits"It contains a lot of fiber that gives a saturated feeling and helps divide fat cells.And the energy value is not high.The gifts of nature should be used without salt and sugar and oil.The body receives a sufficient amount of vitamins and minerals and the intestinal function is activated.You can't eat after 18 hours.Products such as bananas, potatoes, are excluded.
Start correctly: Approximate menu according to a healthy diet scheme
We make a menu based on food preferences.The calorie content of the food should be determined in advance and the planned food should be distributed throughout the week.For example, it is not desirable to combine fish and chicken in one day.
It should also be taken into account that 50% of the daily calories are supposed to be 50%.And the dinner should be light, one portion is small.It is better to drink high calorie drinks in the morning.
Breakfast meal:
Any grain porridge;
boiled eggs;
a cup of tea;
Plum or pear.
Snack: Selection - Kislomolochnoe, fruit salad or mugley.
Dinner:
mushroom soup with cheese;
Shnitzel or barbecue rice;
cabbage salad with vegetable oil;
juice.
Snack: Choose - cottage cheese with exit or 30 g of nuts.
Evening meal:
Hek steamed with cream;
steamed vegetables;
A cup of green tea.
The prepared menu increases control and self -pain.
The main conclusions
Eating by reasonable rules means we observe the calorie content in the range of 1500-1800 kcal for women who are not very active in life, 1800-2000 kcal for men.
It is also important to observe the BZHU balance according to Formula 1: 1: 4.To lose weight, you need to consume foods from the list of authorized products.
The competent nutrition leads to weight stabilization and excellent well.
A healthy performance complex can completely replace your diet, so think twice before you get a limited diet.Every lost kilogram can return.
Set for the first time.And when you start losing weight and emotions and in the mirror as the weight goes, the motivation is added.