About 57% of Russia population suffers from obesity.The fight with this diet is not easy, and even harmful.
There is a way out, it is very simple - eating right.
And also change your attitude towards food.The plumage of the figure is, above all, respects the person for himself.That is, it is necessary to organize priorities, which is more important.If health is more important, you are worth leaving all harmful and transfer to a healthy diet.
We realize it is possible to lose weight if there is only real products, which is a healthy diet, whether it is effective instead of a diet and how to learn to eat the right to achieve optimal weight.
Eat the right to weight loss without harm to health
The competent attitude towards food is such a choice and such the rules that allow you to feel much strength and energy, look good and maintain healthy body weight.
Individual body weight (BMI) is calculated by the formula.It is necessary to split the weight in kilograms in height in meters, raised on the square.
That is, with weight 70 kg and 1.7 meters growth, the equation will be next: 70 / (1.7 x 1.7) = 24.2.If the BMI showed to be from 18.5 to 25, then it should not worry.Everything is perfect.If less, the weight is small for the norm, more than 25 - excess.And above 30 years is already obesity.However, the type of physics, age, sex should be taken into account.
Noticing a problem, you need to download a change of diet.To avoid harming health, but, on the contrary, healing, it is necessary to:
To turn off the starvation, leave different monodies;
Take a daily calculation of calories.Average daily numbers (2000 kcal - for ladies and 2500 kcal - for a strong half) allow you to maintain shapes, to achieve harmony, it is necessary to reduce calorie content;
It is necessary to perceive balance (30%, 30%, 40%, otherwise the imbalance will occur in the body, it will start to save the sending of the signal of uncontrolled hunger;
eat often and little for "dissipation" of metabolism;
chew each piece carefully;
Drink water in a glass every two hours, but not immediately after a meal.
Attention!And the food is more useful when diverse, because all the micro and macro-elements are needed for a healthy body.
A gradual transition to a healthy diet will not harm the body only, but also improve well.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 healthy diet
A healthy diet is based on three main "whales":
Calories calculation;
various products and dishes;
Compliance with food intake.
Calorie content is important, because in the ideal case, the body should be supplemented by consumed energy through food.Breach of this balance leads to a loss or obesity of weight.
Diversity is necessary to fulfill the needs of all body bodies in nutrients.The menu should not include damage that bring damage, gradually must be replaced by useful.
And the diet is complying with a temporary schedule assigned to a meal.When a person eats at the same time, the digestive system operates much more efficiently.
For those who get up early, you can adhere to this schedule:
Breakfast at 8 hours;
another breakfast at 10 hours;
Lunch at 1 p.m.;
Afternoon snack at 16 hours;
Dinner at 6 p.m.
For those who wake up at 9am, you can observe the following way:
Breakfast at 10 hours;
another breakfast at 12 hours;
Lunch at 2 p.m.;
Afternoon bites at 5 p.m.;
Dinner at 8 p.m.
Important!You have to drink enough water - about 30 mg per kilogram of weight per day.It is not strictly not recommended to drink gas water, during the weight loss period.Gas bubbles expand the stomach and increase appetite.
List of allowed and prohibited products in weight loss (Table)
Almost every food can be eaten losing weight.It is important to know only the measure.
| Recommended products in the morning | Recommended products in the evening | Unwanted products |
|---|---|---|
| Kislomolochnoe with minimum or average percentage of fat content | Low -fat fish, birds | Fried dishes, greasy meat |
| Mesa meat and travel, little-fish Sorake Fish | Ugly fruit | Milk |
| The overfeit and rye bread | Kislomolochnoee from the average percentage fat content | Canned food |
| Vegetable and unsaturated soup soup | Protein omelet, soft -soft egg | Sausages, sausages, pickles |
| Vegetables, mushrooms | Vegetables | Mayonnaise |
| Groups | Seafood | Chips, fast food |
| Ugly fruit | Mushrooms | Margarine, refined oil |
It is also advisable to exclude pastries and high sweets from the list of their product basket.Instead, to choose neutral desserts that can be quite useful: marmalada, lozenge, marshmallows.
Interestingly!It takes every day that there are some delicious, better until noon.They will be less harm than from psychological tension caused by constant refusal.
Additional funds for a quick loss at home
For those who do not have time to visit the gym regularly, the output is in a moderate and low-chalorine nutrition.To lose weight faster, you need:
Start a low-carbon diet procedure: In the morning, there is saddusting food, on lunch and evening - a protein with vegetables;
Two glasses of water will not mix the morning meal;
Per week is not respected for the day: there are only cucumbers, or just watermelon or strawberries or you can eat vegetables or just fruit all day;
Do you mount at least 40 minutes.
And we must eat slowly, at certain hours and 5-6 times fractedly little fractionally.
You need to drink up to 2 liters of water a day.It is very good if it has melted or cooked water, decomtions, plant tinctures or berries.
All about superfuds, additives and vitamins for every day
Not to suffer from lack of macros, it is worth adding vitamins, additives and superfud into force.Superfud is called food enriched with vitamins and minerals.It is also called sports nutrition.
There are a lot of vitamins to choose from.But it is better to advise a doctor before making a choice.
Diet and healthy diet
With a balanced diet, additional nutrition is not required.The body will take patterns in which perfectly function.The person will lose exactly so much weight weight when the body is comfortable for normal existence.
If the task becomes much slender, then a rational diet can be combined with temporary diets.You can arrange a weekly diet or longer.But we must remember: so that the pounds do not return, we must strictly adhere to the principles of a healthy diet.
Effective nutrition
All diets are effective if they are respected.The choice only depends on the taste settings, body characteristics, health problems.
| Name of the Nutrition | Basic principles | Duration | Expected results |
|---|---|---|---|
| Nutrition Kremlin | Low scab diet in which protein products prevail. | From a week to four weeks | Every day in the first week is lost in a kilogram.Then the weight loss process becomes less efficient.You can lose up to 15-20 pounds in a month. |
| Separate nutrition | Eat only products compatible with each other, do not interfere with the peglodnuy and protein food. | From one week and for life | In the first week you can lose up to 5 kilograms.Furthermore, weight loss is slower, but in a month you can get rid of 15-20 pounds / |
| Diet "Vegetables and Fruits" | Low-calorie diets, during which only fruits are possible, not shear vegetables, without limitation in boiled, stingy and raw form. | 7 days | You can get rid of 2 to 4 kilograms in the week / |
Most other diets are also based on a separate diet or on a low-chalorine menu.
Food nutrition Help in weight loss
Kremlin systemThe diet is based on the fact that the body, deprived of carbohydrates, consumes internal energy reserves from fat deposits for digestion of protein food.You can eat meat, fish, nuts, cheese, sausages, without experiencing hunger.At the same time, you just confidently lose excessive weight.We have to refuse sweets, not eat after 18 hours.Vegetables and fruits can be added in me in two to three weeks, but in small amounts.
EssenceSeparate nutritionIt is based on the fact that the digestion of certain products happens faster if they do not interfere in one technique.Because a different type of product requires different enzymes and time to digest.There is a product compatibility table.If you are using them separately, the digestive process will accelerate, metabolism will increase.Therefore, an extra pound will go faster.
Diet "Vegetables and Fruits"It contains a lot of fiber, which gives a feeling of satiety and helps divide fatty cells.And the energy value is not large.It is necessary to use these gifts of nature without salt and sugar, oil.The body receives a sufficient amount of vitamins and minerals, the hose operation is activated.You can't eat after 18 hours.Products such as bananas, potatoes are excluded.
Postal Regularly: Approaching menu according to a healthy diet scheme
Considering food preferences, let's make me.It is necessary to define the content of calories in advance, as well as distribute planned meals for the entire week.For example, it is undesirable to combine fish and chicken in one day.
It should also be taken into account that in the morning 50% of the total number of calories need a day.And the dinner should be easy, part is small.It's better to drink high -caloric drinks in the morning.
Morning meal:
Mash of any cereal;
cooked egg;
cup of tea;
Plum or pear.
Snack: Choosing - Kislomolohnoe, fruit salad or Mugley.
Dinner:
Mushroom soup with cheese;
Shnitzel or grill with rice;
Cabbage salad with vegetable oil;
Juice.
Snack: To select from - Cottage with a prison or 30 g of nuts.
Evening meal:
Hek was dried in the cream;
Vegetable vegetables;
A cup of green tea.
Predence to -Compilated menu increases control and self-disciplinations.
Main conclusions
Eating according to reasonable rules means to observe calorie content in the range of 1,500-1800 kcal for women who are not exactly active in life, 1800-2000 kcal for men.
It is also important to observe bzhu balance according to Formula 1: 1: 4. To lose weight, you should eat food from the list of permissible products.
The competent nutrition will lead to weight stabilization and excellent benefits.
A healthy complex of power can replace a diet completely, so think twice before sitting on a limited diet.All lost pounds can be returned.
Stock for the first time.And when you start losing weight and noticed with sensations and in the mirror, as a weight will be added, motivation will be added motivation.