In pursuit of a thin silhouette, many men and women are ready to go to anything.The most popular and fastest way to get rid of extra books is a diet.To date, there are hundreds of electrical systems for weight loss.
Those who want to lose weight have reduced their diet into a minimum number of calories, exclude fat and carbohydrates from the menu, adhere to strict expressed diets for 3 or 5 days in the hope of getting rid of the 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 yourself.To do this to everyone.It is only important to know the basic rules of the diet.
Basic principles
The basic principle of a diet is an appropriate balanced diet.Fasting is strictly prohibited.For good health, a person must use all the necessary substances: proteins, fats, carbohydrates, vitamins, minerals and trace elements.
It is best to completely exclude sugar.The sweet tooth can be replaced by fructose or honey.But cooking should be completely abandoned.As for fats, omega-3 fatty acids, which are in seafood and nuts, should be preferred.
The product cooking method is of great importance.The most useful dishes for losing weight are steam dishes.He is allowed to cook and extinguish the products.Fried and smoked must refuse not only those who wish to get rid of excess weight, but also those who simply take care of their health
List of prohibited and authorized products
- Allowed:Low meat, meat and seafood, low -fat dairy products, vegetables and fruits (except potatoes, bananas and grapes), cereals, honey, nuts, wheat grade, eggs and mushrooms.
- Forbidden:Sausages, semi-finished products, fast food, seeds, candies, fatty meat, smoked meats, mayonnaise, margarine, producing acactive dough, alcoholic products.
An interesting fact: nutritionists consider chocolate with a cocoa content of at least 70% and a paired porcelet, which is considered more food than the chicken breast.
Products for those who wish to lose weight must be low-calorie and useful.Very often, people who want to lose weight, cutting their diet are limited to vitamins.There are several low -calorie products and rich in useful substances.These are varech, natural yogurt, legumes and garlic.They must be included in your menu.
Advice to lose weight
In order to obtain the desired results on food nutrition, it is necessary to adhere to several recommendations.
- Eat food often and little by little.Many people do not eat more than twice a day.It is an unforgivable error that leads to a slowdown in metabolism.It should be consumed 5 times a day, the volume of food should only be a drink.Do not miss breakfast, lunch or dinner and prevent a feeling of hunger!
- Drink at least 2 liters of liquid per day.Nutritionists recommend drinking a glass of clean water simple before each meal.It does not contain calories and causes a feeling of saturation.
- Calculate the calories.The daily standard of an adult is around 1200 kcal.But the diet must be made up of food products.
- Most food is consumed in the morning, dinner no less than 3 hours before bedtime.
- Take a diet newspaper, write your diet and repair weight loss results.
- Try to eat at the same time.The body thus begins to function as a clock.
Correct menu
When compilation of a menu for a week, all rules and recommendations must be taken into account.The most important thing: nutrition at 5 racks, small portions and appropriate products.
Tasty dishes recipes
Many wrongly believe that food nutrition is a complete rejection of goodies.However, from healthy products, you can cook delicious dishes.
Oven
The mackerel is a rather large product.But this fish contains omega 3 acids and is therefore very useful for people who control their weight.The mackerel cooked in the oven can even become a decoration of the festive table.
To start, the marinade is prepared.To do this, the juice of half the lemon, spices for fish, a little salt, sugar and black pepper are mixed.The mackerel is marinated in the mixture for at least 30 minutes, after which they are cooked in an oven in aluminum foil or in the microwave in grill mode.For an accompanying dish, rice or vegetables are suitable for this dish.
The sweet tooth can prepare low calories desserts for themselves.It can even be pancakes, cheese cakes or cake.It's just that ordinary products will have to be replaced by a diet: flour - sound and cream with low cottage cheese or yogurt.The taste of this will not suffer at all, and the figure will be happy.Delicious desserts are also prepared from fruit and nuts.
Prunes with nuts
To prepare treats, you will need 500 g of prunes and 100 g of nuts.The fruits are carefully washed, the small cuts are made and the bones are out.Golden nuts are placed in place of bones.The low -calorie yogurt or the cottage cheese is beaten with a sugar substitute.The prunes are arranged on plates, watered on the top of the resulting sauce.Before serving, leave it in the refrigerator for at least an hour.
The pierbes are prohibited, but you can prepare independently of the delicious and healthy sausages.
Chicken sausages at home
First of all, they cook minced meat.To do this, 400 g of chicken net with two garlic cloves and a small onion is crushed with a meat mill or a mixer.Then spices, green vegetables (parsley, dill), 3 tablespoons of milk, 1 tablespoon of sound and 1 egg are added to minced meat, and 1 egg is carefully petri.It is advisable to leave the mixture for a few hours.
Then, a film spreads on the work surface, having a tablespoon of minced meat and forms the pieces in the form of sausages.On the sides, the film is twisted so that there is no excess air.Swear sausages for 15 minutes in boiling water.
The opinion of doctors
Doctors believe that food nutrition is the best way to get rid of excessive fat deposits.It is a healthy weight loss that will not harm the body.For a week, using such a diet, you can lose about a kilogram of weights.And this figure, according to nutritionists, is optimal.
This food system has no contraindications.Anyone can make an appropriate menu for themselves, depending on the individual characteristics of the body and the lifestyle.Food nutrition is useful even to children.However, they cannot reduce the calorie content of the daily diet.
Real criticisms
Many have tried food foods on themselves and were satisfied with the result.Negative criticisms on this diet have only been left by those who want rapid results in a short time and do not know how to adhere to the system.
Anastasia, 28 years old
I have never been thin, especially fatty in the hips.And after childbirth, she took her photo and was horrified.69 kg of a height of 167 cm seemed to be disgusting.I decided to go to the gymnasium.There, the coach told me that physical activity without appropriate nutrition would not provide any results.
She told me about food nutrition.I started to eat 5 times a day, excluded from flour and sweet.In my diet, oatmeal is compulsory for breakfast, part of the protein for lunch (fish or lean meat), legumes.For a snack - fruit.My weight after 4 months is 58 kg.I am happy.
Victoria, 32 years old
I have been full since childhood, while my younger sister has always been my opposite - thin and high.But she constantly looked at her weight.I tried to put a diet, but I refused.How to abandon chocolate, the only joy of life?But when once my sister made me weigh, and I saw the number 102, it was a shock.And it is with a height of 162 cm.
My sister convinced me to try with her to go to diet together.We have compiled a menu and now eat well.Together, it's easier!I will not hide, sometimes we organize small holidays for ourselves.Sister calls this a new word of "cheating".In general, the result of 6 months -18 kg.But we are still going to the gymnasium 3 times a week.
Alexandra, 35
I sat on the regimes of my youth.Hunger strikes alternate with me with good meals.And up to 30, everything was fine.During the week of strict diet, I put myself in order.But once I got on the scale and saw the number 73. As usual, I decided to try the next diet.This time, I chose Kefir.But the weight has not gone.
After meeting a large number of nutritionist recommendations, I realized that it was time for me to change the lifestyle and choose food nutrition.It is not easy.But it is much worse for me to abandon a beautiful dress in the store, because there is no appropriate size.The weight is not going very quickly.But the result suits me.In addition, good health.For 2 months, I launched 6 kg.