About 57% of Russia's population suffers from obesity.Fighting for this diet alone is not easy and even harmful.
There is a way out, it is very simple - eating right.
And also change your attitude toward food.A slender figure is first of all the respect of a person on his own.That is, it is necessary to organize priorities, which is most important.If health is more important, it is worth abandoning everything harmful and moving to a healthy diet.
We find if it is possible to lose weight if there are only the right products, which healthy diet is, if it is effective instead of a diet and how to learn to eat right to get the ideal weight.
Eat the right to lose weight without health damage
A competent attitude towards food is a selection of dishes and energy rules that allow you to feel full of strength and energy, look good and maintain a healthy body weight.
Individual body weight (BMI) is calculated by the formula.It is necessary to divide the weight into kilograms at the time into meters, erected in a square.
That is, 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 IMC has just been 18.5 to 25, then there is nothing to worry about.Everything is perfect.If less, the weight is small for the norm, more than 25 - excess.And over 30 it is obesity.However, the type of physical, age, sex should be taken into consideration.
Having noticed the problem, you need to face the change in the diet.Not to harm health, but on the contrary, it is necessary:
Exclude hunger, abandon different monodetas;
Take the daily calculation of calories.The average daily numbers (2000 kcal - for women and 2500 kcal - for a strong half) allow you to keep the shapes for harmony, it is necessary to reduce caloric content;
It is imperative to observe the balance (30%, 30%, 40%);Otherwise, there will be an imbalance in the body, it will begin to save by sending the signs of uncontrollable hunger;
Eating often and a little for the "dispersion" of metabolism;
Chew each piece carefully;
Drink water in a glass every two hours, but not immediately after the meal.
Attention!And foods are more useful when they are diverse, as all micro and macro elements are required for a healthy body.
The gradual transition to a healthy diet will not only harm the body, but will also improve the good.If you know how to eat correctly, it will not be difficult to lose weight in 20 and 50 years.
Foundations, rules and principles of a healthy diet
Healthy nutrition is based on three main "whales":
calorie calculation;
a variety of products and dishes;
Compliance with food intake.
Calorie content is important because ideally the body should replenish the energy spent through food.Violation of this balance leads to weight loss or obesity.
Diversity is necessary to meet the needs of all nutrient body systems.The menu should not include products that cause damage, gradually they should be replaced by useful.
And the diet is compliance with a temporary schedule allocated to a meal.When a person eats at the same time, the digestive system works much more effective.
For those who wake up early, you can join this schedule:
Breakfast at 8 am;
the second breakfast at 10 am;
Lunch at 1 pm;
snack in the afternoon at 4 pm;
Dinner at 6 pm.
For those who wake up at 9 am, you can observe as follows:
Breakfast at 10 am;
the second breakfast at 12 noon;
Lunch at 2 pm;
snack in the afternoon at 5 pm;
Dinner at 8 pm.
Important!You need to drink enough water - about 30 mg per kilo weight a day.It is not strictly recommended to drink gas with gas during the weight loss period.The gas bubbles expand the stomach and increase the appetite.
List of permitted and prohibited products in weight -losing programs (table)
Almost any food can be consumed by losing weight.It is important to know the measure.
| Recommended products in the morning | Recommended Products at night | Unwanted products |
|---|---|---|
| Kislomolochnoe with a minimum percentage or average fat content | Low fat fish, birds | Fried dishes, greasy meat |
| Lean meat and poultry meat, low fat fish varieties | Ugly fruits | Milk |
| Bread Otrubnoj and rye | Kislomolochnoee of medium fat percentage | Canned food |
| Unsaturated vegetable soup and broths | Protein omelet, soft egg -soft | Sausages, sausages, pecles |
| Vegetables, mushrooms | Vegetables | Mayonnaise |
| Groups | Seafood | FASTS, FAST FOOD |
| Ugly fruits | Mushrooms | Margarine, refined oil |
It is also advisable to delete high calorie sweets and sweets from the list of your product basket.Instead, choose neutral desserts that can be quite useful: marmalade, pasty, marshmallows.
Interesting!It is necessary every day, there are some delicious, better until noon.There will be less damage to them than from 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 gym, the exit is in moderate nutrition and NizkokaRijnom.To lose weight faster, you need:
Start a process with a low carbon diet: in the morning there is Uglevodistuyuu food, at lunch and night - protein with vegetables;
Two glasses of water will not interfere with the morning meal;
It is weekly to be discharged during the day: there are only cucumbers, or just watermelon, or strawberries, either you can eat vegetables or just fruits all day;
Do walks for at least 40 minutes.
And we should eat slowly, in certain hours and 5-6 times little by fractional.
You need to drink up to 2 liters of water a day.It is very good if it is a melted or cooked water, decoctions, herbs or berries.
All about superfude, additives and vitamins for every day
In order not to suffer from the lack of macro elements and trackers, it is worth adding vitamins, additives and super-free to power.The surface is called foods enriched with vitamins and minerals.It is also called sports nutrition.
There are many vitamins to choose from.But it is better to consult a doctor before making a choice.
Diets and Healthy Diet
With a balanced diet, an additional diet is not required.The body will assume the ways in which it works perfectly.A person will lose exactly so many pounds when the body is comfortable for normal existence.
If the task is to become much thinner, rational nutrition can be combined with temporary diets.You can organize a weekly or more diet.But we must remember: So that kilograms do not return, we must strictly adhere to the principles of a healthy diet.
Effective diets
All diets are effective if they are observed.The choice depends only on taste preferences, body characteristics, health problems.
| The name of the diet | Basic principles | Duration | Expected results |
|---|---|---|---|
| Kremlin diet | Low diet -carb in which protein products prevail. | From one 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 15 to 20 kg. |
| Separate nutrition | Eat only products compatible with each other, do not mix Uglevodnuyu and Protein foods. | One week and for life | In the first week, you can lose up to 5 kg.In addition, weight loss is slower, but in a month you can get rid of 15 to 20 kg/ |
| Diet "Vegetables and Fruits" | A low calorie diet is possible, during which only fruits and not starchy vegetables are possible, no restrictions on boiled, stew and raw shape. | 7 days | In a week you can get rid of 2 to 4 kg/ |
Most other diets are also based on separate nutrition or the NizkokaLorijnom menu.
Dietary nutritional aid in weight loss
Kremlin SystemNutrition is based on the fact that the body, devoid of carbohydrates, consumes internal energy reserves of fat deposits for protein food digestion.You can eat meat, fish, nuts, cheese, sausages, without feeling hungry.At the same time, losing with overweight confidence.We must refuse 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 essenceseparate nutritionIt is based on the fact that the digestion of certain products occurs faster if it does not mix them in a technique.As 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, extra pounds will make it faster.
Diet "Vegetables and Fruits"It contains a lot of fiber, which gives a feeling of satiety and helps divide the adipose cells.And the value of energy is not high.It is necessary to use these gifts of non -salt and sugar, oil.The body receives enough vitamins and minerals, intestinal operation is activated.You cannot eat after 18 hours.Products like bananas, potatoes are deleted.
We started correctly: an approximate menu according to a scheme for a healthy diet
Given the food preferences, we make a menu.It is necessary to determine the caloric content of the dishes in advance, and distribute the planned dishes throughout the week.For example, it is undesirable to combine fish and chicken in one day.
It should also be taken into consideration that in the morning, 50% of the total number of calories per day should.And dinner should be easy, a portion is small.It is better to drink high calorie drinks in the morning.
Morning meal:
Porridge of any cereal;
boiled egg;
a cup of tea;
Plum or pear.
Snack: Choosing - Kislomolochnoe, fruit salad or Mugley.
To have lunch:
Mushroom soup with cheese;
Shnitzel or barbecue with rice;
cabbage salad with vegetable oil;
juice.
Snack: To choose - Cottage Cheese with an output or 30 g of nuts.
Night meal:
Hek cooked in cream;
boiled 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 calorie content in the 1,500-1800 kcal range for women who are not very active in life, 1800-2000 kcal for men.
It is also important to observe BZHU's balance according to Formula 1: 1: 4. To lose weight, you should eat foods from the allowed product list.
Competent nutrition will lead to weight stabilization and excellent well.
A healthy energy complex can completely replace a diet, so think twice before sitting on a limited diet.All lost kilograms can return.
Inventory for the first time.And when you start losing weight and warning by sensations and in the mirror, according to weight, the motivation will be added.