About 57% of the population of Russia suffers from obesity. This diet alone is not easy or even harmful.
There is a way out, very simple - eat correctly.
And also change your attitude to food. First of all, a slim character is a person's respect for himself.That is, it is necessary to prioritize, which is even more important.If health is more important, it is worth giving up everything harmful and turning to a healthy diet.
We figured out if there is a suitable product, what is a healthy diet, it is effective, not a diet, and how to eat correctly to achieve the best weight, whether it is possible to lose weight.
Diet correctly without harming health
A competent attitude toward food is the choice of dishes and such a rule of strength that allows you to be full of strength and energy, look good and maintain a healthy weight.
Single body weight (BMI) is calculated by the formula.It is necessary to divide the weight into meters in height in kilograms and erect it in a square.
That is, the weight is 70 kg, and the growth is 1.7 meters, and the equation will be as follows: 70 / (1.7 x 1.7) = 24.2.If the BMI score is 18.5 to 25, then don't worry.Everything is perfect.If smaller, the weight is small for the standard weight, more than 25.Over 30 years old is already obese.However, the type of physique, age, and gender should be considered.
Once you notice the problem, you need to change your diet.In order not to harm your health, but on the contrary, recovery is necessary:
Eliminate hunger and give up all kinds of monoliths;
Calories are calculated every day.Average daily numbers (2000 kcal - ladies and 2500 kcal - for strong half) allow you to keep the table to achieve harmony, and it is necessary to reduce calorie content;
Equilibrium must be observed (30%, 30%, 40%) or an imbalance will occur and it will start saving itself by sending uncontrollable hunger signals;
Eat frequently, and have a bit of metabolic "dispersion";
Chew each piece carefully;
Drink water in a cup every two hours, but not immediately after the meal.
attention!Food is more useful when food changes because a healthy body requires all the micro and macro elements.
A gradual transition to a healthy diet will not only harm the body, but will also improve the physical condition.If you know how to eat correctly, it won’t be difficult to lose weight in 20 and 50 years.
The basic principles, rules and principles of healthy eating
Healthy nutrition is based on three main “whales”:
Calculate calories;
a variety of products and dishes;
Obey food intake.
Calories are important because ideally, the body should replenish energy through food.Violating this balance can lead to weight loss or obesity.
Diversity is necessary to meet the nutritional needs of all body systems.The menu should not include products that cause harm, gradually replace them with useful products.
Diet fits in with the temporary schedule for distribution.When a person eats at the same time, the digestive system is much more effective.
For those who wake up early, you can follow this schedule:
Breakfast at 8 pm;
Breakfast at 10 pm the next day;
Lunch at 13 o'clock;
Snacks at 16:00 pm;
Dinner is at 18 o'clock.
For those who wake up at 9 a.m., you can observe the following patterns:
Breakfast at 10 pm;
The second time breakfast was 12 a.m.;
Lunch at 14 o'clock;
Snacks at 17:00 pm;
Dinner for 20 hours.
Important!You need to drink enough water – about 30 mg per kilogram per day.During weight loss, it is strictly not recommended to drink water with gasoline.The bubbles expand the stomach and increase appetite.
List of products allowed and prohibited in weight loss programs (table)
Almost all foods can lose weight.It is important to know this measure.
| Recommended products in the morning | Recommended products for the evening | Unneeded products |
|---|---|---|
| Kislomolochnoe with minimum or average fat percentage | Low-fat fish, birds | Fried vegetables, fat meat |
| Lean and poultry, low-fat fish varieties | Ugly fruit | milk |
| Otrubnoj and rye bread | Average percentage of fat content Kislomolochnoee | Canned food |
| Vegetable soup and unsaturated soup | Protein omelet, soft egg | Sausages, sausages, pickles |
| Vegetables, mushrooms | vegetable | mayonnaise |
| Group | seafood | French fries, fast food |
| Ugly fruit | mushroom | Margarine, refined oil |
It is also recommended to exclude pastries and high content of candy from their product basket list.Instead, choose neutral desserts that may be very useful: jam, feast, marshmallows.
Interesting!There are some delicious things every day, best until noon.Their harms are less than the psychological tension caused by constant rejection.
Additional funding to quickly lose weight at home
For those who don't have time to go to the gym regularly, the export is in mild and nizkokalorijnom's nutrition.To lose weight faster, you need:
Start the process of using a low-carb diet: lunch in the morning and uglevodistuyuu food in the evening - protein with vegetables;
Two glasses of water won't interfere with breakfast.
Uninstall every week: only cucumbers, only watermelons or strawberries, or you can eat vegetables or fruit all day;
Hike for at least 40 minutes.
Moreover, we have to eat slowly at 5-6 times the rate of certain hours.
You need to drink up to 2 liters of water per day.It's great if it's a tin agent for melted or boiled water, soup, herbs or berries.
About Super Regulations, Additives and Vitamins Everyday
In order not to suffer from macroscopic and trace elements, it is worth adding vitamins, additives and super plants to the power.Super Rich is known as a food rich in vitamins and minerals.It is also called sports nutrition.
There are many vitamins to choose from.But it is best to consult a doctor before making a choice.
Diet and healthy eating
By eating a balanced diet, no additional diet is required.The body will take a perfect form.When the body is suitable for normal existence, a person will lose so many kilograms of weight.
If the task is to become slimmer, then rational nutrition can be used in conjunction with a temporary diet.You can schedule a weekly diet or longer.But we must remember: this way kilograms will not return, and we must strictly abide by the principle of a healthy diet.
Effective diet
All diets are valid if all diets are observed.The choice depends only on taste preferences, physical characteristics, health issues.
| The name of the diet | Basic Principles | period | Expected results |
|---|---|---|---|
| Kremlin Diet | Low-carb diets where protein products prevail. | From one week to four weeks | Every day of the first week is lost in one kilogram.Then, the weight loss process becomes lower.Within a month, you may lose up to 15-20 kg. |
| Individual nutrition | Eat only products that are compatible with each other, do not mix UgleVodnuyu with protein foods. | Starting from a week | During the first week, you may lose up to 5 kg.In addition, weight loss is slower, but within a month you can get rid of 15-20 kg/ |
| Diet “vegetables and fruits” | A low-content diet, during which time there are only fruits instead of starch vegetables, without boiling, stewed meat and original form. | 7 days | Within a week, you can get rid of 2 to 4 kg/ |
Most other diets are also based on separate nutrition or Nizkokalorijnom menus.
Dietary nutrition helps lose weight
Kremlin systemNutrition is based on the fact that the body without carbohydrates consumes internal energy reserves in fat deposition to digest protein foods.You can eat meat, fish, nuts, cheese, sausage without hunger.At the same time, self-confidence is lost and overweight.We have to refuse candy and not eat it after 18 hours.Vegetables and fruits can be added to the menu in two to three weeks, but in small quantities.
natureIndividual nutritionThis is based on the fact that if certain products do not mix them in one technology, they will digest faster.As different types of products require different enzymes and digestion times.There is a product compatibility table.If you use them alone, the digestion process will accelerate and the metabolism will increase.Therefore, the extra pounds will be faster.
Diet “vegetables and fruits”It contains a lot of fiber, which creates a feeling of fullness and helps divide fat cells.And the energy value is not high.It is necessary to use these natural gifts without salt and sugar, oil.The body obtains sufficient amount of vitamins and minerals, and the intestinal strike is activated.You can't eat after 18 hours.Products such as bananas and potatoes are excluded.
We started right: About menus based on healthy eating regimen
Given food preferences, we make menus.It is necessary to determine the calorie content of the dish in advance and distribute planned dishes throughout the week.For example, it is not advisable to mix fish and chicken together in one day.
It should also be considered that 50% of the total calories you should have per day in the morning.Dinner should be easy, partly small.It is best to drink high-quality beverages in the morning.
breakfast:
any cereal porridge;
Boil eggs;
A cup of tea;
Plum or pear.
Snacks: Choose - Kislomolochnoe, fruit salad or mugli.
dinner:
Mushroom soup with cheese;
shnitzel or grilled rice;
Cabbage salad with vegetable oil;
juice.
Snacks: Choose - Stop smoking or 30g nutty cheese.
dinner:
Shik stewed in cream;
Stewed vegetables;
A cup of green tea.
The pre-written menu adds control and self-limiting.
Main conclusion
Dieting according to reasonable rules means observing calorie content that lives between 1,500-1800 kcal, and for less active women, 1800-2000 kcal in men.
According to Equation 1:1:4, it is also important to observe the BZHU balance.To lose weight, you should eat food from the allowed product list.
Capable nutrition will lead to stable weight and good well.
A healthy power complex can completely replace diets, so think twice before eating limited.All lost kilograms can be returned.
First reserve.And, as you start losing weight and paying attention through feeling and mirror, you will increase motivation as your weight goes by.