About 57% of Russians suffer from obesity.Fighting this diet alone is not easy and even dangerous.
There is a way out, very easy - eat properly.
And also change your attitude toward food.The slim figure is, first of all, respecting someone for himself.That is, it is necessary to arrange priority, more importantly.If health is more important, it is worth leaving all the dangerous things and turning to a healthy diet.
We wonder if it is possible to lose weight if there is only the right product, what a healthy diet, whether it is effective instead of a diet and how to learn how to eat properly to achieve optimal weight.
Eat properly to lose weight without harming health
A competent attitude toward food is a choice of such dishes and rules of power that allows you to feel full of strength and energy, look good and maintain a healthy weight.
Individual weight (BMI) is calculated by the formula.It is necessary to divide the weight in pounds by height in meters, erected in one square.
That is, weighing 70 kg and 1.7 meters growth, the equation will be as follows: 70 / (1.7 x 1.7) = 24.2.If the BMI turns out from 18.5 to 25, then there is nothing to worry about.Everything is perfect.If less, the weight is small for the norm, more than 25 - excess.And above 30 are already obesity.However, body type, age, gender should be taken into account.
After noticing the problem, you need to take a diet change.To avoid harming health, but, on the contrary, healing, is necessary:
Excluding hunger, leaving different monodiets;
Take a daily calorie calculation.The average daily number of (2000 kcal - for women and 2500 kcal - for a strong half) allows you to maintain the form, to achieve harmony, it is necessary to reduce your calorie content;
It is important to observe the balance (30%, 30%, 40%), otherwise imbalance will occur in the body, it will begin to save itself by sending uncontrolled hunger signals;
to eat often and little to "spread" metabolism;
chew each part carefully;
Drink water in a glass every two hours, but not immediately after eating.
Attention!And food is more useful when it is diverse, as all micro and macro elements are needed for a healthy body.
The gradual transition to a healthy diet will not only harm the body, but also improve well -being.If you know how to eat properly, it is not difficult to lose weight in both 20 and 50 years.
The basics, rules and principles of a healthy diet
Healthy nutrition is based on three major "whales":
calorie calculation;
various products and dishes;
Compliance with food intake.
Calorie content is important, as the body should increase the energy spent through food.This infringement of balance leads to weight loss or obesity.
Diversity is necessary to meet the needs of all body systems in nutrients.The menu cannot include products that carry harm, gradually they must be replaced with useful ones.
And the diet is compliance with the temporary schedule allocated for eating.When a person eats at the same time, the digestive system works more effectively.
For those who get up early, you can comply with this table:
Breakfast at 8am;
The second breakfast is at 10am;
Lunch at 13am;
Evening snacks at 16;
Dinner at 18am.
For those who wake up at 9am, you can see the following mode:
Breakfast at 10am;
The second breakfast is at 12am;
Lunch at 14am;
Evening snacks at 17;
Dinner at 20 hours.
IMPORTANT!You need to drink enough water - about 30 mg per kilo daily.It is not recommended to drink water with gas, during the weight loss period.Gas bubbles develop the stomach and increase appetite.
List of products allowed and prohibited in weight loss programs (Table)
Almost any food can be eaten weight loss.It's just important to know the size.
| The product recommended in the morning | Products recommended at night | Unwanted products |
|---|---|---|
| Kislomolochnoe with a minimum percentage or average fat content | Low fish, birds, birds | Fried dishes, fatty meats |
| Lean meat and chicken meat, a low type of fish | The ugly fruits | Milk |
| Otrubnoj bread and rye | Kislomolochnoee average percentage fat content | Canned food |
| Vegetable soup and unsaturated soup | Protein omelets, soft eggs | Sausages, sausages, pickles |
| Vegetables - | Vegetables | Mayonnaise |
| Band | Seafood | Chips, fast food |
| The ugly fruits | Mushroom | Margarine, fine oil |
It is also advisable to exclude pastries and sugars high from their product basket list.On the other hand, to choose a neutral dessert that can be very useful: Marmalade, Pastille, Marshmallow.
Interesting!It is necessary every day there are some delicious, better until noon.There will be harm from them from psychological tensions caused by persistent rejection.
Additional funds to lose weight quickly at home
For those who do not have time to visit the gym, come out are in moderate nutrition and nizkokalorijnom.To lose weight faster, you need:
Start the process with a low diet -Carbon: in the morning there is a uglevodistuyuu food, during lunch and evening -protein with vegetables;
Two glasses of water will not interfere with breakfast;
It is a weekly to dismantle for today: just cucumbers, or just watermelons, or strawberries, or you can eat vegetables or just fruits throughout the day;
Make a climb for at least 40 minutes.
And we must eat slowly, at certain times and 5-6 times a little bit with fraction.
You need to drink up to 2 liters of water daily.It is best if it is liquid or boiled water, decoctions, herbal tinctures or berries.
All about superfude, additives and vitamins for everyday
In order not to experience the shortage of macro elements and traces, it is worth adding vitamins, additives and superfuds to power.Superfudom is called foods enriched with vitamins and minerals.It is also called sports nutrition.
There are many vitamins to choose from.But it's best to consult your doctor before making a choice.
A healthy diet and diet
With a balanced diet, additional diets are not required.The body will take the shape where it works perfectly.One will lose a lot of pounds when the body is comfortable for normal existence.
If the task is slimmer, then rational nutrition can be combined with a temporary diet.You can arrange a weekly diet or longer.But we must remember: so that kilograms do not return, we must adhere to the principles of a healthy diet.
An effective diet
All diets are effective if they are observed.The choice depends solely on taste, body characteristics, health problems.
| The name of the diet | Basic principles | Period | The expected decision |
|---|---|---|---|
| Kremlin diet | Low -carb diet where protein products occur. | From a week to four weeks | Every first day of the week disappears in one pound.Then the process of weight loss becomes less effective.In a month you can lose up to 15-20 pounds. |
| A separate nutrition | Eat only products that are compatible with each other, do not mix uglevodnuyu and protein foods. | From a week and a lifetime | In the first week you can lose up to 5 pounds.Next, weight loss is slower, but in a month you can get rid of 15-20 pounds/ |
| The diet of “vegetables and fruits” | Low diet -calories, where only fruits and non -vegetable -floods are possible, without restrictions in stew, stew and raw shape. | 7 days | In a week you can get rid of 2 to 4 kilograms/ |
Most other diets are also based on either separate nutrition or Nizkokalorijnom menu.
Nutrition helps to lose weight loss
Kremlin systemNutrition is based on the fact that the body, without carbohydrates, uses internal energy reserves from fat deposits to digestion of protein foods.You can eat meat, fish, nuts, cheese, sausages, without starving.At the same time believe in overweight.We must reject the sugar, not eat after 18 hours.Vegetables and fruits can be added to the menu in two to three weeks, but in small quantities.
Essencea separate nutritionIt is based on the fact that certain product digestion occurs faster if they do not mix it in one technique.Because different types of products require different enzymes and time for digestion.There is a product compatibility table.If you use it separately, the digestive process will accelerate, metabolism will increase.Therefore, additional pounds will leave faster.
The diet of “vegetables and fruits”It contains a lot of fiber, which gives it a fullness and helps break down the fat cells.And the energy value is not high.It should use natural gifts without salt and sugar, oil.The body receives adequate amounts of vitamins and minerals, intestinal surgery is activated.You cannot eat after 18 hours.Products like bananas, potatoes are excluded.
We start correctly: Budget menu by scheme for a healthy diet
Given the food choice, we create a menu.It is necessary to determine the calorie content of the dish first, as well as distribute the planned dishes throughout the week.For example, it is not desirable to combine fish and chicken in one day.
It should also be noted that in the morning 50% of the total calories daily.And dinner should be easy, a small part.It is better to drink high drinks -calories in the morning.
FOOD:
Any cereal porridge;
boiled eggs;
a cup of tea;
Plum or pear.
Snack: Choose - Kislomolochnoe, Fruit Salad or Mugley.
Dinner:
mushroom soup with cheese;
Shnitzel or barbecue with rice;
Cabbage salad with vegetable oil;
juice.
Snack: To choose from - cottage cheese with stopping or 30 g of beans.
Afternoon food:
Boiled in the cream;
Vegetables -boiled stew;
A cup of green tea.
Pre -compilation menu improves control and self -discipline.
The main conclusion
Eating according to reasonable rules means to observe the calorie content of 1,500-1800 kcal for women who are not so active in life, 1800-2000 kcal for men.
It is also important to observe the remaining bzhu according to formula 1: 1: 4. To lose weight, you should eat food from the list of allowed products.
Competent nutrition will lead to excellent weight stabilization and well -being.
A healthy power complex can replace the diet, so think twice before sitting on a limited diet.All lost pounds can return.
Stock for the first time.And when you start to lose weight and notice with sensations and in the mirror, such as weight, motivation will be added.