In search of a slender figure, many men and women are ready to go to anything.The most popular and quick way to get rid of extra pounds is a diet.So far there are hundreds of weight loss energy systems.
Those who want to lose weight reduce their diet to a minimum number of calories, exclude fat fats and carbohydrates, adhere to strict diets expressed for 3 or 5 days hoping to get rid of hated kilograms during this period.This leads to metabolic disorders and problems with the figure in the future.
Professional nutritionists recommend healthy weight loss, which is based on food nutrition.To compile the menu, you can contact a specialist or try to deal with your own.Do this to everyone.It is important to know the basic rules of the diet.
Basic principles
The basic principle of a diet is a proper balanced diet.Fasting is strictly forbidden.For good health, a person needs to use all the necessary substances: proteins, fats, carbohydrates, vitamins, minerals and elements.
It is best to completely delete sugar.The sweet tooth can be replaced by fructose or honey.But cooking will have to be completely abandoned.As for fats, omega-3 fatty acids, found in seafood and walnuts, should have preference.
The method of cooking products is of great importance.The most useful dishes to lose weight are steam cooked dishes.It is allowed to cook and extinguish products.Fried and smoked should refuse not only those who want to get rid of overweight, but also those who only take care of their health
List of prohibited and allowed products
- Allowed:Low fat, fish and seafood, low fat dairy, vegetables and fruits (except potatoes, banana and grapes), cereals, honey, walnuts, macarone products made of rigid wheat, eggs and mushrooms.
- Prohibited:Sausages, semi -agreed products, fast food, seeds, sweets, greasy meat, smoked meats, mayonnaise, margarine, producing activa mass, alcoholic products.
An interesting fact: nutritionists consider chocolate with a cocoa content of at least 70% and a paired piglet, which is considered more dietary than chicken breast.
Products for those who want to lose weight should be low and useful.Often people who want to lose weight, cutting their diet, are limited to vitamins.There are several low calories and rich in useful substances.They are algae, natural yogurt, vegetables and garlic.They must be included in your menu.
Weight Lose Tips
To achieve the desired results in food nutrition, it is necessary to adhere to various recommendations.
- Eat food often and little by little.Many people eat no more than twice a day.This is an unforgivable mistake that leads to a slowdown in metabolism.It should be consumed 5 times a day, the volume of food should be no more than a glass.Don't miss breakfast, lunch or dinner and avoid a feeling of hunger!
- Drink at least 2 liters of liquid per day.Nutritionists recommend drinking a glass of simple clean water before each meal.It contains no calories and causes a sense of saturation.
- Calculate calories.The daily norm of an adult is approximately 1200 kcal.But the diet should consist of food products.
- Most of the food is consumed in the morning, dinner no less than 3 hours before bed.
- Take a diet diary, write your diet there and correct the results of weight loss.
- Try to eat at the same time.The body thus starts to function like a clock.
Correct menu
When compiling a menu for a week, all rules and recommendations should be taken into consideration.The most important: 5 rack nutrition, small portions and suitable products.
Tasty dishes recipes
Many mistakenly believe that food nutrition is a complete rejection of gifts.However, from healthy products, you can cook delicious dishes.
Baked mackerel
Mackerel is a very fat product.But this fish contains omega 3 acids and is therefore very useful for people who control their weight.The baked mackerel in the oven can even become a festive table decoration.
For starters, the marinade is prepared.To do this, the juice of half the lemon, fish spices, a little salt, sugar and black pepper are mixed.The mackerel is retaining in the mixture for at least 30 minutes, after which they are roasted in an aluminum foil oven or a microwave in grill mode.For a plate, rice or vegetables is suitable for this dish.
Sweets can prepare low -calorie desserts for themselves.It may even be pancakes, cheesecakes or cake.But ordinary products should be replaced by dietary: flour - bran and cream with low fat or yogurt cottage cheese.The taste of this will suffer nothing, and the figure will be happy.Delicious desserts are also prepared from fruits and nuts.
Walnut plums
To prepare the goodies, you will need 500 g of plums and 100 g of nuts.The fruits are completely washed, small cuts are made and bones remove.Golden nuts are put in place of bones.Low yogurt or cottage cheese is beaten with a sugar substitute.The plums are placed in dishes, watered on top with the resulting sauce.Before serving, let it refrigerate for at least an hour.
Slaves are prohibited, but you can prepare independently delicious and healthy sausages.
Chicken sausages at home
First of all, they cook chopped meat.To do this, 400 g of chicken fillet with two garlic cloves and a small onion is crushed with a meat grinder or blender.Then spices, vegetables (parsley, dill), 3 tablespoons milk, 1 tbsp bran and 1 egg are added to chopped meat and 1 egg is carefully wrinkled.It is advisable to leave the mixture for a few hours.
Then a piece of film is spread on the work surface, puts a tablespoon of chopped meat and forms the workpieces in the form of sausages.On the sides, the movie is twisted so that there is no excess air.Jure the sausages for 15 minutes in boiling water.
The opinion of doctors
Doctors believe that dietary nutrition is the best way to get rid of excess fat deposits.This is a healthy weight loss that will not harm the body.For a week, using this diet, you can lose about one kilogram of overweight.And this number, according to the nutritionists, is ideal.
This energy system is not against -indications.Everyone can make a suitable menu for themselves, based on the individual characteristics of the body and the lifestyle.Food nutrition is useful even for children.However, they cannot decrease the caloric content of the daily diet.
Real reviews
Many tried dietary foods themselves and were pleased with the result.Negative revisions about this diet were left only by those who want quick results in a short time and do not know how to adhere to the system.
Anastasia, 28 years
I was never thin, especially fat in the hips.And after delivery, she took the picture and was horrified.69 kg with a height of 167 cm seemed disgusting.I decided to go to the gym.There, the coach told me that proper nutrition physical activity will not bring a result.
She told me about food nutrition.I started eating 5 times a day, excluded from flour and sweet.In my diet, oats are 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
I have been complete since childhood, while my younger sister was always my opposite - slender and tall.But she constantly watched her weight.I tried to put myself on a diet, but refused.How to abandon chocolate, the only joy in life?But when my sister once made me weighing, and I saw the number 102, it was a shock.And this is with a height of 162 cm.
My sister convinced me to experiment with her to change to diet together.We compiled a menu and now we ate right.Together, it's easier!I will not hide, sometimes we organize small vacations for ourselves.The sister calls this a new word "cheating."In general, the result for 6 months -18 kg.But we are still going to the gym 3 times a week.
Alexandra, 35
I sat in diets of my youth.Hunger attacks alternated with me with great meals.And up to 30 everything was fine.During the week of a strict diet, I put myself in order.But once I joined the balance and saw number 73. As always, I decided to try the next diet.This time, I chose Kefir.But the weight did not come out.
Having found a large number of nutritionist recommendations, I realized it was time to change the lifestyle and choose food nutrition.This is not easy.But it is much worse for me to abandon a beautiful dress in the store, because there is no proper size.The weight does not go very quickly.But the result suits me.Also, good health.For 2 months, I played 6 kg.