About 57% of Russia's population suffers from obesity.It is not only easy and harmful to fight this diet.
There is a way out, very simple - to eat properly.
Also change your attitude toward food.A gentle figure is primarily a person's self esteem.That is, the more important priorities are needed.If health is more important, everything is worth refusing to pass a harmful and healthy diet.
If you have the right products, if you are a healthy diet, how healthy diet is effective instead of a diet, how to eat and learn how to eat how to get optimal weight.
Eat the right to lose weight without damage to health
A competent attitude to the meal is such power rules that allow you to feel well and protect a healthy body weight of such a power and energy.
The individual body weight (BMI) is calculated by the formula.The kilogram is set to divide throughout the kilogram in kilograms, and set in a square.
That is, the weight of 70 kg and 1.7 meters, the equation will be as follows: 70 / (1.7 x 1.7) = 24.2.If BMI appears to be between 18.5 and 25, there is nothing to worry.Everything is perfect.If less, the weight is the norm, more than 25 - it is already.It is already obesity over 30.However, the type of physics, age, sex must be taken into account.
By seeing the problem, you must get the change of the diet.To avoid damage to health, on the contrary, healing, it is necessary:
To leave different monodies, except hunger;
Take the daily calorie calculation.Allows medium daily numbers (for ladies and 2500 kcal - for a strong half) to protect forms to protect their forms and reduce calorie content;
It is important to observe the balance (30%, 30%, 40%), otherwise an unbalion of the body will begin to save themselves by sending uncontrolled hunger signals;
Frequent and a little meal for "collapse" of metabolism;
Carefully chew each piece;
Drink water in a glass every two hours, but not immediately after eating.
Attention!Because the meal is more useful, it is necessary to need all micro and macro elements for a healthy body.
The gradual passage of a healthy diet will not only hurt the body and improve.If you know the right dish, we will not be difficult to lose weight in two and 50 years.
The basics, rules and principles of a healthy diet
Healthy nutrition is based on three main "whale":
Calorie calculation;
Different products and dishes;
Compliance with food intake.
Calorie content is important because Ideally fill the body spent through food.Violation of this balance is causing weight loss or fat.
Diversity is necessary to meet the needs of all body systems in foods.Products that cause damage to the menu should not be included, gradually replaced with useful ones.
And the diet corresponds to a temporary schedule allocated for food.When a person ate at the same time, the digestive system works more effective.
You can follow this table for early standards:
breakfast at 8 o'clock;
second breakfast at 10 o'clock;
lunch at 13 o'clock;
snack in the afternoon at 16:00;
Dinner at 18 o'clock.
For those who woke up in the morning, you can observe the following mode:
breakfast at 10 o'clock;
second breakfast at 12 o'clock;
lunch at 14 o'clock;
at 17 am a snack;
Dinner in 20 hours.
Important!I need to drink about 30 mg of heavy weight per day.It is not recommended to drink water with gas during weight loss.Gas bubbles are expanding the stomach and increase the appetite.
List of allowed and prohibited products in programs to lose weight (table)
Almost any food can be eaten by losing weight.It is only important to know the measurement.
| Morning Recommended Products | Recommended products in the evenings | Unwanted products |
|---|---|---|
| Kislomolochnoe, minimum or moderate amount of fat content | Low -Fat fish, birds | Fried dishes, oily meat |
| Lean meat and poultry, low-friendly species | Ugly Fruits | Milk |
| Otrubnoj and rye bread | Kislomolochnoee Medium Interest Oil Ingredients | Canned food |
| Vegetable soup and unsaturated broth | Protein Omelet, soft -Soft eggs | Sausage, sausage, acid |
| Vegetables, mushrooms | Vegetable | Mayonnaise |
| Group | Naval | Chips, fast food |
| Ugly Fruits | Mushroom | Margarine, delicate oil |
It is recommended to exclude pastes and high -calorie sweets from the list of product baskets.Instead, to choose neutral desserts that can be quite useful: Marmelade, Pastille, MarsMallows.
It's interesting!Every day there are some delicious ones, it's better to the afternoon.It will be less harmed than the psychological tension caused by the constant refusal.
Extra funds to quickly lose weight at home
For those who do not have time to visit the gym regularly, the output is a moderate and nizcocalorijnom nutrition.You need to lose weight faster:
Start a process with a low -karbon diet: morning, lunch and evening - have uleglevodistuu food in protein with vegetables;
Two cups will not interfere with water breakfast;
Weekly to be vacated during the day: only cucumbers or just watermelons or strawberries or you can eat vegetables all day or just eat fruit;
Take a walk at least 40 minutes.
And we ate slowly, in certain hours and fractions in certain hours and 5-6 times.
You need to drink 2 liters of water a day.If a melting or boiled water, flow, herbs or berries tinctures are very good.
About Superfude, additives and vitamins every day
To avoid suffering from the lack of macro and trace elements, it is worth adding vitamins, additives and superfudes.Superfudom is called vitamins and minerals enriched.It is also called sports food.
There are many vitamins to choose from.But it is better to consult with the doctor before choosing.
Diets and a healthy diet
An additional diet is not necessary with a balanced diet.The body will receive perfectly functioning forms.A man will lose a weight loss weight loss when the body is comfortable for a normal creature.
If the task is to be very subtle, then rational nutrition can be combined with temporary diets.You can organize a diet of a weekly diet or longer.But we must remember: We must seriously adhere to a healthy dietary principles to prevent kilograms.
Effective diets
It is effective if all the diets are observed.The choice depends only on taste preferences, body characteristics, health problems.
| Name of the diet | Basic principles | Duration | Expected results |
|---|---|---|---|
| Kremlin Diet | Lower -Carb diet dominated by protein products. | From a week to four weeks | Every day of the first week is lost in a kilogram.Then the loss of weight loss is less effective.You can lose up to 15-20 kilograms per month. |
| Separate nutrition | Just eat products that fit each other, Ulevodnuyu and do not mix the protein dish. | For a week and for life | You can lose up to 5 kilograms in the first week.In addition, weight loss is more slow, but can you get rid of 15-20 kilograms in a month / |
| "Vegetables and fruits" diet | Lower -Calorie diet, it is possible only without fruits and starched vegetables, boiled, casserole and raw restrictions during this period. | 7 days | You can get rid of 2 to 4 kilograms in a week / |
The majority of other diets are also based on separate nutrition or nizcokaliorijnom menu.
Diet nutrition helps to lose weight
Kremlin systemNutrition is based on the basis of consuming domestic energy resources from fat deposits, deposit, depositing of carbohydrates.You can eat meat, fish, nuts, cheese, sausage without having to eat.At the same time loses overweight.After 18 hours, we need to give up on the sweets.Vegetables and fruits can be added to the menu in two to three weeks, but in small quantities.
Essenceseparate nutritionThis is based on the fact that certain products are faster if the digestion does not mix in a technique.A different product type takes time to different enzymes and digestion.There is a product compatibility schedule.If you use them separately, the digestive process will be accelerated and metabolism will increase.Therefore, additional pounds will be allocated faster.
"Vegetables and fruits" dietContains many fiber who helps feel a sense of satiety and break up fat cells.And the value of energy is not high.These gifts of this nature need to use salt and sugar, without fat.The body is enabled enough vitamins and mineral, intestinal surgery.You can't eat after 18 hours.Products such as banana, potatoes are excluded.
Starting Properly: An approximate menu for a scheme for a healthy diet
We are preparing a menu by giving food advantages.Both you need to determine the caloric content of the dishes in advance and distribute planned dishes for all weeks.For example, combining fish and chickens on a day is undesirable.
At the same time, 50% of the total number of calories per day should be taken into account in the morning.Dinner should be easy, part is small.It's better to drink high-in-the-morning -calori drink.
Breakfast:
Any cereal;
boiled eggs;
a cup of tea;
Plum or pear.
Snack: Selection - Kislomolochnoe, fruit salad or Mugley.
Dinner:
Mushroom soup with cheese;
Shnitzel or barbecue with rice;
Cabbage salad with vegetable oil;
The juice.
Snack: To select - cut or cut with 30 g of nuts.
Dinner:
Cooked in a heck cream;
Baked vegetables;
A cup of green tea.
Control a previous menu and enhances self--discipline.
Basic results
Meals in accordance with reasonable rules means observing the content of the calorie in the 1,500-1800 kcal intervals for women who are not very active in life.
It is also important to observe the BZHU balance according to Formula 1: 1: 4.You should eat from the list of products allowed to lose weight.
Authorized nutrition will make a weight loss and excellent good well-being.
A healthy power complex can completely replace a diet, so think twice before sitting in a limited diet.All lost kilograms can return.
The first time backup.When we start to lose weight and stop in the mirror and start the difference, the weight will be added to the motivation.