About 57% of the population of Russia suffers from obesity.Combating this diet is only easy and even harmful.
There is a way out, it's very simple, eating well.
And also change your attitude towards food.A thin figure is, first of all, a person's respect for himself.That is, it is necessary to organize priorities, which is more important.If health is more important, it is worth abandoning everything harmful and changing to a healthy diet.
We consider whether it is possible to lose weight if there are only correct products, what is a healthy diet, if it is effective instead of a diet and how to learn to eat well to achieve optimal weight.
Eat right to lose weight without damage to health
A competent attitude towards food is a selection of dishes and power rules that allow you to feel full of strength and energy, look good and maintain healthy body weight.
Individual body weight (BMI) is calculated using the formula.It is necessary to divide the weight in kilograms by height in meters, erected in a square.
That is, with a weight of 70 kg and a growth of 1.7 meters, the equation will be as follows: 70 / (1.7 x 1.7) = 24.2.If the BMI turned out to be 18.5 to 25, then there is nothing to worry about.Everything is perfect.If less, the weight is small for the standard, more than 25 excess.And more than 30 is already obesity.However, the type of physique, age, gender must be taken into account.
Having noticed the problem, you must have to change the diet.In order not to damage health, but, on the contrary, healing is necessary:
Exclude hunger, abandon different monodietes;
Take the daily calculation of calories.The average daily numbers (2000 kcal, for women and 2500 kcal, for a strong half) allow it to maintain forms, to achieve harmony, it is necessary to reduce the calorie content;
It is imperative to observe the balance (30%, 30%, 40%), otherwise an imbalance will occur in the body, will begin to be saved by sending the signs of uncontrollable hunger;
Eating often and a little for the "dispersion" of metabolism;
MASTIQUE each piece carefully;
Drink water in a glass every two hours, but not immediately after food.
Attention!And food is more useful when it is diverse, since all micro and macro elements are necessary for a healthy body.
The gradual transition to a healthy diet will not only damage the body, but will also improve well.If you know how to eat properly, it will not be difficult to lose weight both in 20 and 50 years.
Fundamentals, rules and principles of a healthy diet
Healthy nutrition is based on three main "whales":
calorie calculation;
a variety of products and dishes;
Compliance with food intake.
The calorie content is important, since ideally the body must replace the energy spent through food.The violation of this balance leads to weight loss or obesity.
Diversity is necessary to meet the needs of all nutrient body systems.The menu should not include products that bring damage, they must gradually be replaced by other supplies.
And the diet is the fulfillment of a temporary schedule assigned for a meal.When a person eats at the same time, the digestive system works much more effective.
For those who get up early, they can adhere to this schedule:
breakfast at 8 o'clock;
the second breakfast at 10 o'clock;
lunch at 13 o'clock;
afternoon snack at 16 o'clock;
Dinner at 18 o'clock.
For those who wake up at 9 in the morning, you can see the following way:
breakfast at 10 o'clock;
the second breakfast at 12 o'clock;
lunch at 14 o'clock;
afternoon snack at 17 o'clock;
Dinner at 20 hours.
Important!You need to drink enough water: approximately 30 mg per kilo of weight per day.It is not strictly recommended to drink water with gas, during the period of weight loss.Gas bubbles expand the stomach and increase appetite.
List of allowed and prohibited products in losing weight programs (table)
Almost any food can be eaten losing weight.It is only important to know the measure.
| Recommended products in the morning | Products recommended in the afternoon | Unwanted products |
|---|---|---|
| Kislomolochnoe with a minimum or average percentage of fat content | Low fish, birds | Fried dishes, fat meat |
| Lean meat and poultry meat, low -fat fish varieties | Ugly fruits | Milk |
| Otrubnoj and rye bread | Kislomolochnoee of the average percentage of fat content | Canned food |
| Ustocked vegetables and broths soup | Protein tortilla, soft egg | Sausages, sausages, pickles |
| Vegetables, fungi | Vegetables | Mayonnaise |
| Groups | Seafood | Chips, fast food |
| Ugly fruits | Fungus | Margarina, refined oil |
It is also advisable to exclude high qualification cakes and sweets from the list of your product basket.On the other hand, to choose neutral desserts that can be quite useful: jam, pill, marshmallows.
Interesting!It is necessary every day that there are some delicious, better until noon.There will be less damage to them than due to the psychological tension caused by the constant rejections.
Additional funds to lose weight quickly at home
For those who do not have time to regularly visit the gym, the exit is in moderate nutrition and Nizkokalorijnom.To lose weight faster, you need:
Start a process with a low carbon diet: in the morning there are uglevodistuyu food, at lunch and night, proteins with vegetables;
Two glasses of water will not interfere with the morning food;
It is weekly to download the day: there are only cucumbers, only watermelon, or strawberries, or you can eat vegetables or only fruits;
Make walks for at least 40 minutes.
And we must eat slowly, at certain hours and 5-6 times fractionally little by fractionally.
You need to drink up to 2 liters of water per day.It is very good if it is a fusion or boiled water, decoctions, herbal or berries.
All about Superfude, additives and vitamins for each day
In order not to suffer a lack of macro and trace elements, it is worth adding vitamins, additives and superf there 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 it is better to consult a doctor before making a decision.
Diets and healthy diet
With a balanced diet, no additional diet is needed.The body will take the ways in which it works perfectly.A person will lose exactly so many kilos when the body is comfortable for normal existence.
If the task is to be much thinner, then rational nutrition can be combined with temporary diets.You can organize a weekly or more diet.But we must remember: so that kilograms do not return, we must strictly adhere to the principles of a healthy diet.
Effective diets
All diets are effective if observed.The choice depends only on flavor preferences, body characteristics, health problems.
| The name of the diet | Basic principles | Duration | Expected results |
|---|---|---|---|
| Kremlin diet | Low carbohydrate diet in which protein products prevail. | One week to four weeks | Every day of the first week they are lost in a kilogram.Then the weight loss process becomes less effective.In a month you can lose up to 15-20 kilograms. |
| Separate nutrition | Eat only products compatible with each other, do not mix Uglevodyu and protein foods. | One week and for life | In the first week you can lose up to 5 kilograms.In addition, weight loss is slower, but in a month you can get rid of 15-20 kilograms/ |
| Diet "Vegetables and fruits" | A low heat diet, during which only possible fruits and starch are possible, without restrictions in the boiled, 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 separate nutrition or the Nizkokalorijn Menu.
Dietary nutrition aid in weight loss
Kremlin systemNutritions are based on the fact that the body, devoid of carbohydrates, consumes internal energy reserves of fatty deposits for the digestion of protein foods.You can eat meat, fish, nuts, cheese, sausages, without experiencing hunger.At the same time, he loses with overweight confidence.We must reject sweets, not eat after 18 hours.Vegetables and fruits can be added to the menu in two or three weeks, but in small quantities.
The essenceseparate nutritionIt is based on the fact that the digestion of certain products occurs faster if they do not mix them in a technique.Since a different type of product requires different enzymes and time for digestion.There is a product compatibility table.If you use them separately, the digestion process will accelerate, the metabolism will increase.Therefore, extra pounds will go faster.
Diet "Vegetables and fruits"It contains a lot of fiber, which gives a feeling of satiety and helps to divide fat cells.And the energy value is not high.It is necessary to use these gifts from nature without salt and sugar, oil.The body receives a sufficient amount of vitamins and minerals, the intestinal operation is activated.You can't eat after 18 hours.Products such as bananas, potatoes are excluded.
We start correctly: an approximate menu according to an scheme for a healthy diet
Given food preferences, we make a menu.It is necessary to determine in advance the calorie content of the dishes, 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 taken into account that in the morning it is assumed that 50% of the total number of calories per day.And dinner should be easy, a portion is small.It is better to drink high qualification drinks in the morning.
Morning food:
Porridge of any cereal;
boiled egg;
a cup of tea;
Plum or pear.
Snack: Choice - Kislomolochnoe, Fruit salad or Mugley.
Dinner:
Cheese mushroom soup;
Shnitzel or barbecue with rice;
cabbage salad with vegetable oil;
juice.
Spindle: To choose from: cottage cheese with an abandonment or 30 g of nuts.
Dinner:
Hak Guisado in Cream;
stewed vegetables;
A cup of green tea.
A prefompilated menu increases control and self -discipline.
The main conclusions
Eating according to reasonable rules means observing calorie content in the range of 1,500-1800 kcal for women who are not very active in life, 1800-2000 kcal for men.
It is also important to observe Bzhu's balance according to Formula 1: 1: 4. To lose weight, you should eat food from the list of allowed products.
The competent nutrition will lead to weight stabilization and an excellent good.
A healthy power complex can completely replace a diet, so think twice before sitting on a limited diet.All lost kilograms can return.
Cut out for the first time.And when it begins to lose weight and notice for sensations and in the mirror, as the weight progresses, motivation will be added.