In search of a slender figure, many men and women are ready to go for anything.The most popular and fastest way to get rid of excess weight is a diet.To date, there are hundreds of energy weight loss energy systems.
Those who want to lose weight have reduced their diet to a minimum number of calories, exclude fat and carbohydrates from the menu, adhering to strict express diets for 3 or 5 days hoping to get rid of the hated pounds during this time.This leads to metabolic disorders and problems with the figure in the future.
Professional nutritionists recommend healthy weight loss based on diet.To compile the menu, you can contact a specialist or try to handle it yourself.To do this to everyone.It is only important to know the basic rules of diet.
Basic principles
The basic principle of diet is a suitable balanced diet.Post is strictly prohibitedSFor good health, one must use all the necessary substances: proteins, fats, carbohydrates, vitamins, minerals and traces.
It is better to completely exclude sugar.The sweet tooth can be replaced with fructose or honey.But baking will have to be completely abandoned.As for fats, omega-3 fatty acids found in seafood and nuts should be given preference.
The method of cooking products is of great importance.The most helpful weight loss dishes are stewed dishes.It is allowed to cook and extinguish products.Fried and smoked should refuse not only those who want to get rid of excess weight, but also those who just care about their health
List of Prohibited and Allowed Products
- Allowed:Low -fat meat, fish and seafood, low -fat dairy products, vegetables and fruits (except potatoes, banana and grapes), cereals, honey, nuts, pasta products made of hard degrees of wheat, eggs and mushrooms.
- Forbidden:Sausages, midfield products, fast food, seeds, sweets, fatty meat, smoked meats, mayonnaise, margarine, production of acouative dough, alcoholic products.
Interesting fact: Nutritionists consider chocolate with a cocoa content of at least 70% and a twin pig, which is considered more dietary than chicken breasts.
Products for those who want to lose weight should be low -calorie and useful.Very often, people who want to lose weight reduce their diet, limit themselves to vitamins.There are several products with low calorie content and rich in nutrients.These are algae, natural yogurt, legumes and garlic.They should be included in your menu.
Weight Loss Tips
In order to achieve the desired dietary nutrition results, you need to stick to several recommendations.
- Eat food often and little by little.Many people eat no more than twice a day.This is an unforgivable mistake that leads to a delay in metabolism.It should be eaten 5 times a day, the volume of food should be no more than a glass.Don't miss breakfast, lunch or dinner and prevent hunger!
- Drink at least 2 liters of fluid a day.Nutritionists recommend drinking a glass of simple clean water before each meal.It does not contain calories and causes a feeling of saturation.
- Calculate calories.The daily rate of an adult is approximately 1200 kcal.But the diet should consist of dietary products.
- The greater part of the food is consumed in the morning, lunch not less than 3 hours before bedtime.
- Take a diet diary, write your diet there and fix the results of weight loss.
- Try to eat at the same time.In this way, the body begins to work like a clock.
Correct menu
When you compile a menu for a week, all rules and recommendations should be taken into account.The most important thing: 5-round meals, small portions and suitable products.
Recipes for delicious meals
Many mistakenly believe that eating nutrition is a complete rejection of extras.However, you can cook delicious dishes from healthy products.
Baked mackerel
Mackerel is a very thick product.But this fish contains omega 3 acids and is therefore very useful for people who control their weight.The Makerel, baked in the oven, can even become a festive table decoration.
The marinade is prepared at first.To do this, the juice of half of the lemon, fish spices, some salt, sugar and pepper are mixed.The mackerel is marinated in the mixture for at least 30 minutes, after which they are baked in an oven in foil or in a microwave in grilled mode.For garnish, rice or vegetables are suitable for this dish.
The sweet tooth can prepare low -calorie desserts for itself.They can even be pancakes, cheesecakes or cake.Simply ordinary products will need to be replaced with a diet: flour - bran and cream with low fat cheese or yogurt.The taste of this will not suffer at all and the figure will be happy.Delicious desserts are also made from fruits and nuts.
Walnut
To prepare the treats, you will need 500 g of plums and 100 g of nuts.The fruits are thoroughly washed, small cuts are made and the bones are removed.Proof nuts are placed in place of the bones.The low -calorie yogurt or cottage cheese is beaten with a sugar substitute.The sutures are located on plates soaked on top with the resulting sauce.Before serving, let stand in the fridge for at least an hour.
Weak people are forbidden, but you can independently prepare delicious and healthy sausages.
Domestic chicken sausages
First, they cook minced meat.To do this, 400 g of chicken fillet with two cloves of garlic and a small onion are crushed with a meat mill or blender.Then, spices, greenery (parsley, dill), 3 tablespoons of milk, 1 tablespoon of bran and 1 egg are added to the mince meat, and 1 egg is mixed thoroughly.It is advisable to leave the mixture for a few hours.
Then a piece of film is spread on the work surface, puts a tablespoon of mince and forms the details in the form of sausages.On the side, the film is twisted so that there is no excess air.Swear the sausages for 15 minutes in boiling water.
Doctors' opinion
Doctors believe that eating eating is the best way to get rid of excess fat.This is a healthy weight loss that will not harm the body.For a week, using such a diet, you can lose about one kilogram of excess weight.And this figure according to nutritionists is optimal.
This power system has no contraindications.Anyone can make a suitable menu for themselves based on the individual characteristics of the body and lifestyle.Dietary nutrition is useful even for children.However, they cannot reduce the calorie content of the daily diet.
Real reviews
Many have tried diet food for themselves and were pleased with the result.The negative reviews of this diet were only left by those who wanted quick results in a short time and did not know how to stick to the system.
Anastasia, 28 years old
I have never been thin, especially fat in my hips.And after birth, she took her picture and was horrified.69 kg with a height of 167 cm looked disgusting.I decided to go to the gym.There, the coach told me that physical activity without proper nutrition would not result.
She told me about diet.I started eating 5 times a day, off flour and sweet.In my diet, oatmeal is a must for breakfast, part of protein for lunch (fish or lean meat), legumes.For breakfast - fruit.My weight after 4 months is 58 kg.I'm happy.
Victoria, 32 years old
I am full of childhood, while my younger sister was always my opposite - thin and tall.But she constantly monitors her weight.I tried to put me on a diet, but I refused.How to abandon chocolate, the only joy in life?But when my sister made me weigh and I saw number 102, it was a shock.And it's 162 cm high.
My sister convinced me to try to go together to dietary food.We have compiled a menu and now we eat properly.Together it's easier!I will not hide, sometimes we arrange small holidays for ourselves.The sister calls this a new word for "cheating" infidelity ".In general, the result for 6 months -18 kg.But we still go to the gym 3 times a week.
Alexandra, 35
I was sitting on diets from my youth.Hunger strikes alternated with me with great dishes.And up to 30, everything was fine.During the Week of a strict diet, I was arranged.But after I got on the scales and saw the number 73. As usual, I decided to try the next diet.This time I chose Kefir.But the weight did not leave.
After meeting a huge number of recommendations from nutritionists, I realized that it was time to change the way of life and choose a nutritional eating.This is not easy.But for me, it is much worse to abandon a beautiful dress in the store as it does not have the right size.The weight does not go very fast.But the result suits me.Plus, good health.In 2 months I threw 6 kg.