In search of a slim figure, many men and women are ready to go to everything.The most popular and fastest way to get rid of additional pounds is a diet.So far there are hundreds of power supply systems for weight loss.
Those who want to lose weight reduce their diet to a minimal number of calories, exclude fats and carbohydrates from the menu, and keep strictly express diets for 3 or 5 days in the hope of eliminating kilograms hated during this time.In the future, this will lead to metabolic disorders and problems with the figure.
Professional nutritionists recommend a healthy weight loss based on nutrition.To compile the menu, you can contact a specialist or try to finish yourself.To do this to everyone.It is only important to know the basic rules of nutrition.
Basic principles
The basic principle of a diet is an appropriate balanced diet.Fasting is strictly forbidden.For good health, one person has to use all the necessary substances: proteins, fats, carbohydrates, vitamins, minerals and trace elements.
It is better to completely rule out sugar.Sweet cats can be replaced by fructose or honey.But baking must be completely abandoned.As far as the fats are concerned, the omega-3 fatty acids, which are contained in seafood and nuts, should be preferred.
The method of cooking products is of great importance.The most useful dishes for losing weight are subdued dishes.It can cook and delete products.Fry and smoked not only have to reject those who want to get rid of excess weight, but also those who only take care of their health
List of forbidden and permitted products
- Allowed:Fat fat meat, fish and seafood, low -fat dairy products, vegetables and fruits (with the exception of potatoes, bananas and grapes), grain, honey, nuts, macaro products from hard classes from wheat, eggs and fungi.
- Forbidden:Sausages, semi -found products, fast food, seeds, sweets, fat meat, smoked meat, mayonnaise, margarine, producing Akactive dough, alcoholic products.
An interesting fact: nutritionists consider chocolate with a cocoa content of at least 70% and a paired piglet that is seen as a dietary than chicken breast.
Products for those who want to lose weight should be low and useful.Very often people who lose weight and cut their diet are limited to vitamins.There are several products with a low calorie content and rich in useful substances.These are seaweed, natural yogurt, legumes and garlic.You should be included in your menu.
Losing weight tips
In order to achieve the desired results to eat nutrition, you must adhere to several recommendations.
- Eat often and gradually eat.Many people don't eat more than twice a day.This is an unforgivable mistake that leads to a slowdown with the metabolism.It should be eaten 5 times a day, the food volume should not be more than a glass.Do not miss breakfast, lunch or dinner and prevent a feeling of hunger!
- Drink at least 2 liters of liquid a day.Nutritionists recommend drinking a glass of easy clean water before every meal.It does not contain calories and causes a feeling of saturation.
- Calculate calories.The daily norm of an adult is approximately 1200 kcal.However, nutrition should consist of nutritional products.
- Most of the food is consumed in the morning and diet at least 3 hours before going to bed.
- Take a diet diary, write your diet and fix the results of losing weight.
- Try to eat at the same time.So the body begins to work like a watch.
Right menu
When compiling a menu for a week, all rules and recommendations should be taken into account.The most important thing: 5-RAK diet, small portions and real products.
Delicious dishes recipes
Many faithfully believe that nutrition of nutrition is a complete rejection of treats.However, you can cook delicious dishes from healthy products.
Baked mackerel
Mackerel is a fairly fat product.But this fish contains omega -3 acids and is therefore very useful for people who control their weight.The mackerel baked in the oven can even become a decoration of the festive table.
The marinade is first prepared.In addition, the juice of half of the lemon, spices for fish, some salt, sugar and black pepper are mixed.The mackerel is inserted in the mixture for at least 30 minutes, according to which they are baked in a foil or in a microwave in grill mode.Rice or vegetables are suitable for this dish for a side dish.
Sweet cats can prepare themselves with low California.It can even be pancakes, cheesecake or cake.It is only that ordinary products have to be replaced by nutrition: flour - bran and cream with low -fat hut cheese or yogurt.The taste of it will not suffer at all and the figure will be happy.Delicious desserts are also made from fruits and nuts.
Prunes with walnut
To prepare the treats, you need 500 g plums and 100 g walnuts.The fruits are washed thoroughly, small cuts are made and bones are taken out.Gilded nuts are set instead of the bones.Yogurt or cottage cheese with a low calorie is beaten with a sugar substitute.The plums are laid out in plates that are watered with the resulting sauce.Leave in the fridge for at least an hour before serving.
Slover are prohibited, but they can prepare delicious and healthy sausages independently.
Home Chicken sausages
First they cook chopped meat.For this purpose, 400 g of chicken fillet with two cloves of garlic and a small onion with a meat loop or a mixer is crushed.Then spices, green (parsley, dill), 3 tablespoons of milk, 1 tablespoon of bran and 1 egg are added to the chopped meat, and 1 egg is kneaded thoroughly.It is advisable to leave the mix for a few hours.
Then a piece of film is distributed on the work surface, a tablespoon of chopped meat is laid out and the workpieces forms in the form of sausages.The film is twisted on the sides, so that there is no excess air.Swear sausages in boiling water for 15 minutes.
The opinion of the doctors
Doctors believe that nutrition is the best way to get rid of excess fat deposits.This is a healthy weight loss that does not harm the body.With such a diet you can lose about one kilogram of overweight for a week.And according to nutritionists, this number is optimal.
This power supply system has no contraindications.Everyone can create a suitable menu for themselves, based on the individual properties of the body and lifestyle.Nutrition of nutrition is also useful for children.However, you cannot lower the calorie content of the daily diet.
Real reviews
Many have tried dietary food in themselves and were satisfied with the result.Negative reviews of this diet were only left by those who want quick results in a short time and do not know how to adhere to the system.
Anastasia, 28 years old
I've never been thin, especially fat in my hips.And after the birth she took her photo and was horrified.69 kg with a height of 167 cm looked disgusting.I decided to go to the gym.There the trainer told me that physical activity is not achieved without adequate nutrition.
She told me about nutrition.I started eating 5 times a day, excluded flour and sweet.In my diet, oatmeal is mandatory for breakfast, a portion of protein for lunch (fish or lean meat), legumes.For a snack fruits.My weight after 4 months is 58 kg.I am happy.
Victoria, 32 years old
I have been complete since childhood, while my younger sister was always my opposite - slim and high.But she constantly watched her weight.I tried to get a diet, but I declined.How can you leave chocolate, the only pleasure of life?But when my sister brought me to weigh me and I saw the number 102, it was a shock.And that is with a height of 162 cm.
My sister persuaded me to try her to keep her with her to make food together.We have put together a menu and now eat properly.Together it's easier!I will not hide, sometimes we arrange small holidays for ourselves.Sister calls this a new suitcase word "fraud".Generally the result for 6 months -18 kg.But we still go to the gym three times a week.
Alexandra, 35
I sat on diets from my youth.The hunger strokes changed with me with great meals.And up to 30 everything was fine.During the week of a strict diet, I set myself okay.But when I got on the scales and saw number 73.As always, I decided to try the next diet.This time I chose Kefir.But the weight didn't work.
After met a large number of recommendations from nutritionists, I realized that it was time for me to change the lifestyle and choose the diet of the diet.It's not easy.But it is much worse for me to give up a nice dress in the shop because there is no suitable size.The weight is not very quick.But the result fits me.Also good health.I threw 6 kg for 2 months.