About 57% of Russia's population suffers from obesity.Fighting this diet alone is not easy and even harmful.
There is a way out, it is very simple - to eat right.
And change your attitude towards food.A thin figure is, first of all, the respect of a person for himself.That is, it is necessary to arrange the priorities, which are more important.If health is more important, it is worth giving up everything harmful and giving up on a healthy diet.
We understand if it is possible to lose weight if there are only the right products, what is a healthy diet, whether it is effective instead of a diet and how to learn how to eat the right to achieve optimum weight.
Eat right to lose weight without harm to health
A capable attitude towards food is such a choice of dishes and such rules of power that allow you to feel full of power and energy, to look good and to maintain a healthy body weight.
The individual body weight (BMI) is calculated by the type.It is necessary to divide the weight into kilograms by height in meters, built into a square.
That is, with a weighing of 70 kg and an increase of 1.7 meters, the equation will be the equation: 70 / (1.7 x 1.7) = 24.2.If the BMI proved from 18.5 to 25, then there is nothing to worry about.Everything is perfect.If less, weight is small for the rule, more than 25 - excessive.And over 30 are already obesity.However, the type of physical formation, age, sex must be taken into account.
Having noticed the problem, you need to take on the change of diet.In order not to harm health, but, on the contrary, healing is necessary:
Except hunger, abandon different one -dimensions.
Take the daily calculation of calories.The average daily numbers (2000 kcal - for ladies and 2500 kcal - for a strong half) allow you to maintain shapes, in order to achieve harmony, it is necessary to reduce the calorie content.
It is imperative that balance be observed (30%, 30%, 40%), otherwise an imbalance in the body will occur, it will begin to save itself by sending its signals of uncontrolled hunger.
Eat frequently and a little for the "dispersion" of metabolism.
Chew each piece carefully.
Drink water in a glass every two hours, but not immediately after lunch.
Attention!And food is more useful when they are different, since all micro-and macros are needed for a healthy body.
The gradual transition to a healthy diet will not only harm the body but also improve well -being.If you know how to eat properly, it will not be difficult to lose weight in both 20 and 50 years.
Basic principles, rules and principles of healthy eating
Healthy eating 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 make up for energy consumption through food.Violation of this balance leads to weight loss or obesity.
Diversity is essential to meet the needs of all body systems in nutrients.The menu should not include damage -causing products, gradually should be replaced with useful.
And diet is to comply with a temporary program available for a meal.When a person eats at the same time, the digestive system works much more effective.
For those who get up early, you can adhere to this timetable:
Breakfast at 8am.
The second morning at 10am.
Lunch at 13 in the morning.
afternoon snacks at 16 pm
Dinner at 18 pm
For those who wake up at 9am, you may notice the following mode:
Breakfast at 10am.
The second morning at 12 in the morning.
Lunch at 14 pm
afternoon snack at 17 pm
Dinner at 20 hours.
Great!You have to drink enough water - about 30 mg per kilo of weight per day.It is not strictly recommended to drink water with gas during the weight loss period.Gas bubbles extend the stomach and increase appetite.
List of permitted and forbidden products in weight loss programs (table)
Almost any food can be eaten by losing weight.It is only important to know the measure.
| Recommended products in the morning | Recommended products in the evenings | Unwanted products |
|---|---|---|
| Kislomolochnoe with a minimum or average percentage of fat content | Low fish, birds | Fried dishes, oily meat |
| Lean meat and meat | Ugly fruit | Milk |
| Otrubnoj and rye bread | Kislomolochnoeee with average percentage fat content | Canned food |
| Vegetable soup and unsaturated broths | Protein omelette, soft egg | Sausages, sausages, pickles |
| Vegetables, mushrooms | Vegetables | Mayonnaise |
| Groups | Seafood | Chips, fast food |
| Ugly fruit | Mushrooms | Margarine, refined oil |
It is also advisable to exclude Calorie sweets and sweets from their product basket list.Instead, to choose neutral desserts that may be quite useful: Marmalade, Pastille, Marshmallows.
Interesting!It is necessary every day there are some delicious, better until noon.There will be less damage than these than the psychological tension caused by continuous denials.
Additional funds to lose quick weight at home
For those who do not have time to visit the gym regularly, the exit is in medium and nizkokalorijnom diet.To lose weight faster, you need:
Start a process with low carbon diet: there is uggodistuyuu eating in the morning at lunch and in the evening - protein with vegetables.
Two glasses of water will not interfere with breakfast.
It is weekly to unload for the day: there are only cucumbers, or only watermelon or strawberries or you can eat vegetables or only fruits all day.
You hike for at least 40 minutes.
And we have to eat slowly, at some hours and 5-6 times fractional a little bit of fractional.
You should drink up to 2 liters of water a day.It is very good if it is a melting or boiling water, decoction, herbal tinctures or berries.
All for Superfude, Add -ons and Vitamins for Every Day
In order not to suffer from a shortage of macro and trace elements, it is worth adding vitamins, additives and superfud to power.Superfudom is called foods enriched with vitamins and minerals.It is also called sports diet.
There are many vitamins to choose from.But it is best to consult a doctor before making a choice.
Diets and healthy eating
With a balanced diet, no additional diet is required.The body will receive the forms with which it works perfectly.A person will lose just so many pounds of weight when the body is comfortable for normal existence.
If the job is to become much thinner, then the logical diet can be combined with temporary diets.You can arrange a weekly diet or more.But we must remember: so that the pounds 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 the taste preferences, the body characteristics, the health problems.
| The name of the diet | Basic principles | Duration | Expected results |
|---|---|---|---|
| Kremlin | Low Diet -Karb.In which protein products are prevalent. | From one week to four weeks | Every day of the first week is lost in a kilo.Then the weight loss process becomes less effective.In a month you can lose up to 15-20 kg. |
| Separate diet | You only eat products compatible with each other, do not mix UGODNUYU and protein foods. | From a week and for life | In the first week you can lose up to 5 pounds.In addition, weight loss is slower but in a month you can get rid of 15-20 kg/ |
| Nutrition "Vegetables and Fruits" | A diet low in covers, during which only fruits and not starchy vegetables are possible, with no restrictions on boiled, stew and raw form. | 7 days | In a week you can get rid of 2 to 4 pounds/ |
Most other diets are also based either on a separate diet or on the Nizkokalorijnom menu.
Nutritional Nutrition help in weight loss
KremlinNutritions are based on the fact that the body, without carbohydrates, consumes internal energy reserves from fatty deposits to digest protein foods.You can eat meat, fish, nuts, cheese, sausages, without experiencing hunger.At the same time, losing the overweight.We need to deny sweets, not eat after 18 hours.Vegetables and fruits can be added to the menu in two to three weeks, but in small quantities.
The substanceseparate dietIt 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 to digest.There is a product compatibility table.If you use them separately, the digestive process will be accelerated, metabolism will increase.Therefore, extra pounds will leave faster.
Nutrition "Vegetables and Fruits"It contains many fibers, which gives a sense of satiety and helps break down fat cells.And energy value is not high.It is necessary to use these gifts of nature without salt and sugar, oil.The body receives a sufficient amount of vitamins and minerals, the intestinal function is activated.You can't eat after 18 hours.Products such as bananas, potatoes are excluded.
We start correctly: a approximate menu according to a plan for a healthy diet
Taking into account food preferences, we make a menu.It is necessary to determine in advance the calorie calorie content, as well as distribute scheduled dishes for the whole week.For example, it is undesirable to combine fish and chicken in one day.
It should also be borne in mind that in the morning in the morning 50% of the total number of calories per day is supposed.And the dinner should be easy, a section is small.It is best to drink high drinks -mourning in the morning.
Breakfast meal:
Hassachaki of any cereal.
boiled egg;
a cup of tea;
Plum or pear.
Snack: Option - 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 interruption or 30 g nuts.
Evening meal:
hek stew in cream;
vegetables.
A cup of green tea.
A menu before the conclusion increases control and confidence.
The main conclusions
Consumption in accordance with reasonable rules means that calories are observed in the 1,500-1800 kcal area for women who are not very active in life, 1800-2000 kcal for men.
It is also important to observe the Bzhu balance according to type 1: 1: 4. To lose weight, you need to eat food from the list of permissible products.
The competent diet will lead to weight stabilization and excellent prosperity.
A healthy power complex can completely replace a diet, so think twice before sitting on a limited diet.All lost pounds can come back.
Save for the first time.And when you start losing weight and notice senses and in the mirror, as the weight goes, it will be added.