About 57% of Russia's population suffers from overweight.Fighting this diet is not only easy and even harmful.
There is a way out, it's very simple - to eat well.
And also change your attitude towards food.A thin figure is, first and foremost, the respect of a person for himself.That is to say, it is necessary to organize advantages, which is more important.If health is more important, it is worth abandoning everything harmful and switching to a healthy diet.
We understand if it is possible to lose weight if there are only the right products, what a healthy diet is, if it is effective instead of a diet and how to learn how to eat the right to achieve optimal weight.
Eat right to lose weight without damaging health
A competent attitude towards food is such a selection of such energy dishes and 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 with the formula.It is necessary to divide the weight in kilograms by height in meters, set up in a square.
This means, with a weight of 70 kg and an increase of 1.7 meters, the equation will be as follows: 70 / (1.7 x 1.7) = 24.2.If BMI turned out to be from 18.5 to 25, then there is nothing to worry about.Everything is perfect.If less, the weight is small for the rate, more than 25 - excess.And over 30 is already overweight.However, the type of physics, age, gender should be taken into account.
After you have noticed the problem, you should take on diet change.In order not to damage health, but, on the contrary, healing is needed:
Exclude hunger, abandon various monodians;
Get daily calorie calculation.Daily medium numbers (2000 kcal - for ladies and 2500 kcal - for a semi -strong) allow you to maintain shapes, achieve harmony, it is necessary to reduce calorie content;
It is necessary to observe the balance (30%, 30%, 40%), otherwise an imbalance will occur in the body, it will begin to save itself by sending uncontrollable hunger signals;
to eat often and a little about the "distribution" of metabolism;
Chew each piece carefully;
Drink water in a glass every two hours, but not immediately after the meal.
Attention!And food is more useful when it is varied, as all the micro and macro elements are needed for a healthy body.
Gradual transition to a healthy diet will not only damage 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.
The basics, rules and principles of a healthy diet
Healthy eating is based on three main "whales":
calorie calculation;
a variety of products and dishes;
Compliance with food intake.
Calorie content is important, as the body must ideally supplement the energy spent through food.Violation of this balance leads to weight loss or overweight.
Diversity is needed to meet the needs of all body systems in nutrients.The menu should not include products that do harm, gradually they should be replaced with useful ones.
And the diet is compliance with a temporary schedule assigned to 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 schedule:
morning at 8am;
Second morning at 10am;
Lunch at 1pm;
Snack afternoon at 4pm;
Dinner at 6pm.
For those who wake up at 9am, you can observe the following way:
morning at 10am;
Second morning at 12 noon;
Lunch at 2pm;
The afternoon snack at 5pm;
Dinner in 20 hours.
Important!You need to drink enough water - about 30 mg per kilo weight per day.It is strictly recommended to drink sparkling water during the period of weight loss.Gas bubbles expand the stomach and increase appetite.
List of products allowed and banned in weight loss programs (tables)
Almost any food can be eaten by losing weight.It is only important to know the measure.
| Products recommended in the morning | Products recommended in the evening | Unwanted products |
|---|---|---|
| Kisloolochnoe with a minimum or average percentage of fat content | Lower fish, birds | Fried dishes, fatty meat |
| Lean meat and poultry meat, low fish varieties | Ugly fruits | Milk |
| Otrubnoj and rye bread | Kislomolochnoee of the average content of fat percentage | Cannon |
| Vegetable soup and unsaturated broth | Protein omelet, soft egg | Sausages, sausages, pickles |
| Vegetables, mushrooms | vegetable | Mayonnaise |
| Group | Seafood | Chips, fast food |
| Ugly fruits | fungus | Margarine, refined oil |
It is also advisable to exclude pastries and high -calorie sweets from the list of their product basket.On the contrary, choose neutral cakes that can be quite useful: Marmalada, pastille, marshmallows.
Interesting!It is necessary every day there are some delicious, better until noon.There will be less harm to them than by the psychological tension caused by ongoing refusals.
Additional funds to lose weight quickly at home
For those who do not have time to visit the gym regularly, the exit is in moderate food and nizkocalorijnom.To lose weight faster, you need:
Start a process with a low carbon diet: in the morning there is uglevodistuyuu food, at lunch and evening - vegetable protein;
Two glasses of water will not interfere with the morning meal;
Weekly weekly to download for the day: there are only cucumbers, either just watermelon, or strawberries, or you can eat vegetables or only fruits throughout the day;
Take a walk for at least 40 minutes.
And we have to eat slowly, at certain hours and 5-6 times less partially partially.
You should drink up to 2 liters of water a day.It is very good if it is a melted or boiled water, boiling, planting of plants or berries.
Everything about superfudin, additives and vitamins for each day
Not to suffer from the lack of macro and trace elements, it is worth adding vitamins, additives and superfuds in effect.Superphudomy is called food rich in vitamins and minerals.It is also called sports food.
There are many vitamins to choose.But it is best to consult a doctor before making a choice.
Healthy diet and diet
With a balanced diet, an extra diet is not necessary.The body will take the forms in which it works perfectly.One person will lose exactly so many pounds of weight when the body is comfortable for normal existence.
If the task becomes much thinner, then rational food can be combined with temporary diets.You can arrange a weekly diet or longer.But we must remember: so that the pounds do not return, we must strictly adhere to the principles of a healthy diet.
Effective diet
All diets are effective if noticed.The choice depends solely on the taste preferences, body characteristics, health problems.
| Name of diet | The basic principles | Duration | The expected results |
|---|---|---|---|
| Kremlin diet | Low fuel diet in which protein products predominate. | From one week to four weeks | Day every day of the first week is lost in one kilo.Then the weight loss process becomes less effective.In a month you can lose up to 15-20 pounds. |
| Special food | Eat only products compatible with one another, do not mix uglevodnuyu food and protein. | By a week and for life | In the first week you can lose up to 5 pounds.Further, weight loss is slower, but in a month you can get rid of 15-20 pounds/ |
| “Vegetable and Fruit” diet | A low -calorie diet, during which only fruits and not vegetables with starch are possible, with no restrictions on boiled, worry and raw. | 7 days | In a week you can get rid of 2 to 4 pounds/ |
Most other diets are also based on either special nutrition or nizkocalorijnom menu.
Dietary food helps lose weight
KremotNutritions are based on the fact that the body, without carbohydrates, consumes internal energy reserves from fatty deposits for digestion with protein.You can eat meat, fish, nuts, cheese, sausages, without experiencing hunger.At the same time losing overweight safely.We have to 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 essenceSpecial foodIt is based on the fact that the digestion of certain products occurs faster if they do not mix them in a technique.Since another type of product requires different enzymes and time for digestion.There is a table of products compliance.If you use them separately, the digestive process will accelerate, metabolism will increase.Therefore, extra pounds will be removed faster.
“Vegetable and Fruit” dietIt contains a lot of fiber, which gives a feeling of satiety and helps divide fat cells.And the 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, intestinal surgery is activated.You can't eat after 18 hours.Products such as bananas, potatoes are excluded.
We start properly: a rough menu according to a scheme for a healthy diet
Given the food preferences, we make a menu.It is necessary to determine the contents of the calorie of the dishes in advance, as well as the distribution of the dishes planned for the whole week.For example, it is undesirable to combine fish and chicken within a day.
It should also be borne in mind that in the morning 50% of the total number of calories a day is assumed to.And the dinner should be easy, a piece is small.It is better to drink high -calorie drinks in the morning.
Morning meal:
Porridge of any cereal;
boiled eggs;
a cup of tea;
Plum or pear.
Snack: Choosing - kislomolochnoe, fruit salads or mugley.
Dinner:
Mushroom soup with cheese;
Shnitzel or rice barbecue;
cabbage salad with vegetable oil;
FLUID
Snack: to choose from - cottage cheese with a removal or 30 g nuts.
Evening meal:
Iron boiled in the cream;
boiled vegetables;
A cup of green tea.
A predetermined menu increases control and self -discipline.
The main conclusions
Food by reasonable rules means observing the calorie content in the range of 1,500-1800 kcal for women who are not very active in life, 1800-2000 kcal for men.
It is also important to observe BZHU balance according to formula 1: 1: 4. To lose weight, you must eat food from the list of allowed products.
Competent nutrition will lead to weight stabilization and excellent well -being.
A healthy energy complex can completely replace a diet, so think twice before sitting on a limited diet.All lost pounds can be returned.
Reserve for the first time.And when you start to lose weight and notice from the sensations and in the mirror, while the weight goes, the motivation will increase.