About 57% of the population of Russia suffers from obesity.The fight against this diet is not easy and even harmful.
There is a way out, it's very simple - to eat well.
And also change your attitude to food.A thin silhouette is, first of all, respect for a person for himself.In other words, it is necessary to organize priorities, which is more important.If health is more important, it is worth abandoning everything that is harmful and going to a healthy diet.
We determine if it is possible to lose weight if there are just the right products, what a healthy diet is, if it is effective instead of a diet and how to learn to eat well to get an optimal weight.
Eat well to lose weight without harming health
A competent attitude towards food is such a selection of dishes and such rules of power which allow you to feel full of strength and energy, to appear well and to maintain a healthy body weight.
Individual body weight (BMI) is calculated by the formula.It is necessary to divide the weight into kilograms per height in meters, erected on a square.
In other words, 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 has proven to be 18.5 to 25 years, there is nothing to fear.Everything is perfect.If less, the weight is low for the standard, more than 25 - excess.And above 30 is already obesity.However, the type of physics, age, sex should be taken into account.
After noticing the problem, you must take the change in the diet.In order not to harm health, but, on the contrary, healing, it is necessary:
Exclude famine, abandon different monodiés;
Take the daily calculation of calories.The average daily figures (2000 kcal - for women and 2500 kcal - for half a strong) allow you to maintain forms, to reach harmony, it is necessary to reduce caloric content;
It is imperative to observe the balance (30%, 30%, 40%), otherwise an imbalance will occur in the body, it will start to save itself by sending the signals of uncontrollable hunger;
Eat often and a little for the "dispersion" of metabolism;
Chew each piece carefully;
Drink water in a drink every two hours, but not immediately after the meal.
Attention!And food is more useful when it is diversified, because all micro and macro elements are necessary for a healthy body.
The progressive transition to a healthy diet not only will harm the body, but will also improve well.If you know how to eat properly, it will not be difficult to lose weight in 20 and 50 years.
Fundamentals, rules and principles of a healthy diet
Healthy nutrition is based on three main "whales":
calculation of calories;
a variety of products and dishes;
Compliance with food intake.
The calorie content is important because ideally, the body should reconstruct the energy spent by food.The violation of this balance leads to weight loss or obesity.
Diversity is necessary to meet the needs of all body systems in nutrients.The menu should not include products that cause harm, they must gradually be replaced by useful products.
And the diet complies with a temporary schedule allocated for a meal.When a person eats at the same time, the digestive system works much more efficient.
For those who get up early, you can join this calendar:
Breakfast at 8 am;
the second breakfast at 10 am;
Lunch at 1 p.m.;
Afternoon snack at 4 p.m.;
Dinner at 6 p.m.
For those who wake up at 9 am, you can observe the following mode:
Breakfast at 10 am;
the second breakfast at 12 noon;
Lunch at 2 p.m.;
Afternoon snack at 5 p.m.;
Dinner at 8 p.m.
Important!You should drink enough water - about 30 mg per kilo of weight per day.It is strictly not recommended to drink water with gas, during the weight loss period.The gas bubbles widen the stomach and increase appetite.
List of authorized and prohibited products in weight loss programs (table)
Almost all foods can be consumed by losing weight.It is only important to know the measure.
| Recommended products in the morning | Recommended products in the evening | Unwanted products |
|---|---|---|
| Kislomolochnoe with a minimum percentage or average fatty content | Weak fish in fat, birds | Fried dishes, fatty meat |
| Skinny meat and poultry meat, varieties of weak fish | Ugly fruit | Milk |
| Ostrubnoj and rye bread | Kislomolochnoee of percentage of medium fat content | Canned food |
| Insaturated vegetable soup and broths | Protein omelet, soft egg | Sausages, sausages, pickles |
| Vegetables, mushrooms | Vegetables | Mayonnaise |
| Groups | Sea fruit | Chips, fast food |
| Ugly fruit | Mushrooms | Margarine, refined oil |
It is also advisable to exclude pastries and candies aloud from the list of their product basket.Instead, to choose neutral desserts that can be very useful: marmalade, pastille, marshmallows.
Interesting!It is necessary every day that there are delicious, better until noon.There will be less damage on their part than the psychological tension caused by constant refusals.
Additional funds to quickly lose weight at home
For those who do not have time to regularly visit the gymnasium, 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 uglevistuyuu foods, at lunch and in the evening - proteins with vegetables;
Two glasses of water will not interfere with the morning meal;
It is weekly to be unloaded for the day: there are only cucumbers, or only watermelon, or strawberries, or you can eat vegetables or only fruit all day;
Hike for at least 40 minutes.
And we have to eat slowly, at certain hours and 5 to 6 times fractionally little by fraction.
You should drink up to 2 liters of water per day.It is very good if it is melted or boiled water, decoctions, herbal taints or berries.
All on superfude, additives and vitamins for each day
In order not to suffer from a lack of macro and origin elements, it is worth adding vitamins, additives and from the superfud to power.The superfudom is called food enriched with vitamins and minerals.It is also called Nutrition Sports.
There are a lot of vitamins to choose.But it is best to consult a doctor before making a choice.
Healthy diets and diet
With a balanced diet, additional diet is not necessary.The body will take the shapes in which it works perfectly.A person will lose exactly as many weights when the body is comfortable for a normal existence.
If the task should become much thinner, rational nutrition can be combined with temporary regimes.You can organize a weekly or more diet.But we must remember: so that the kilograms do not return, we must strictly adhere to the principles of a healthy food.
Effective regimes
All diets are effective if observed.The choice only depends on taste preferences, body characteristics, health problems.
| The name of the regime | Basic principles | Duration | Expected results |
|---|---|---|---|
| Kremlin Diet | Low carb diet in which protein products prevail. | From a week to four weeks | Every day of the first week is 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 compatible products with each other, do not mix uglevodnuyu and protein products. | A week and for life | During 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 to 20 kilograms / |
| "Vegetables and fruits" diet | A low-calorie diet, during which only fruits and not starchy vegetables are possible, without restrictions in boiled, stew and raw shape. | 7 days | In a week, you can get rid of 2 to 4 kilograms / |
Most other regimes are also based on separate nutrition or on the Nizkokalorijnom menu.
Help in food loss food
Kremlin systemNutrits are based on the fact that the body, devoid of carbohydrates, consumes internal energy reserves from fatty deposits for the digestion of protein foods.You can eat meat, fish, nuts, cheese, sausages, without hunger.At the same time, losing overweight with confidence.We have to refuse candies, not eat after 6 p.m.Vegetables and fruits can be added to the menu in two to three weeks, but in small quantities.
Essenceseparate nutritionIt is based on the fact that digestion of certain products occurs more quickly if they do not mix them in a single 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, metabolism will increase.Therefore, pounds too much will leave faster.
"Vegetables and fruits" dietIt contains a lot of fibers, which gives a feeling of satiety and helps divide fat cells.And the energy value is not high.It is necessary to use these salt -free and sugar -free gifts, the oil.The body receives a sufficient amount of vitamins and minerals, intestinal operation is activated.You can't eat after 6 p.m.Products such as bananas, potatoes are excluded.
We start properly: an approximate menu according to a program 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 to distribute the dishes planned for the whole week.For example, it is not desirable to combine fish and chicken in one day.
It is also necessary to take into account in the morning that in the morning, 50% of the total number of calories per day is supposed to do so.And dinner should be easy, a portion is small.It is better to drink drinks aloud in the morning.
Morning meal:
Porridge of any cereal;
boiled egg;
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 - Cottage cheese with a quit or 30 g of nuts.
Evening meal:
Hek cooked in cream;
cooked vegetables;
A cup of green tea.
A pre-compiled menu increases control and self-discipline.
The main conclusions
Eating according to reasonable rules means observing the contents of calories 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 the balance of Bzhu as a function of Formula 1: 1: 4. To lose weight, you should eat food from the list of authorized products.
Competent nutrition will cause weight stabilization and excellent well.
A healthy power complex can completely replace a diet, so think twice before sitting on a limited diet.Any lost kilograms can come back.
Fight for the first time.And when you start to lose weight and notice with sensations and in the mirror, as the weight goes, a motivation will be added.