About 57% of Russia's population suffers from obesity.Fighting this diet is not easy and even harmful.
There is a way out, it's very simple - to eat properly.
And also change your attitude to food.First of all, it is a slender figure to be a person's respect for himself.That is, it is necessary to organize priorities, which is more important.If health is more important, it is worth abandoning everything harmful and switching to a healthy diet.
We have learned if it is possible to lose weight, if there are only the right products, what is a healthy diet, whether it is effective instead of diet, and how to learn how to eat properly to achieve optimal weight.
Eat properly lose weight without harm to health
The competent attitude towards food is such a selection of dishes and such power rules that allow you to feel full of strength and energy, to look good and to maintain a healthy body weight.
Individual body weight (BMI) is calculated by the formula.It is necessary to divide the weight into kilograms at a square height raised.
That is, weighing 70 kg and a growth of 1.7 meters, the equation will be as follows: 70 / (1.7 x 1.7) = 24.2.If ITM turned out to be 18.5 to 25, then there is nothing to worry about.Everything is perfect.If less, the weight is a little for normal, more than 25 - excess.And over 30 is already obesity.However, the type of physics, age, gender must be taken into account.
Once you have noticed the problem, you have to deal with the change in the diet.In order not to harm health, but on the contrary, healing is necessary:
Turn off hunger, abandon various monodiets;
Take the daily calculation of calories.Average daily numbers (2000 kcal - for ladies and 2500 kcal - for a strong half) allow you to maintain shapes, to achieve harmony, it is necessary to reduce the calorie content;
It is obligatory to monitor the balance (30%, 30%, 40%), otherwise an imbalance in the body will occur, it will begin to rescue by sending the signals of uncontrolled hunger;
To eat often and a little to "spread" metabolism;
chew each piece carefully;
Drink water in a glass every two hours, but not immediately after eating.
Warning!And the food is more useful when it is diverse, as all the micro- and macro elements are needed for a healthy body.
The gradual transition to a healthy diet will not only harm the body, but also improve well -being.If you know how to eat properly, it will not be difficult to lose weight for 20 and 50 years.
Foundations, rules and principles of a healthy diet
Healthy eating is based on three main "whales":
Calorie calculation;
a variety of products and dishes;
Adherence to food intake.
The calorie content is important as ideally the body has to fill the energy consumed through food.Disruption of this balance leads to weight loss or obesity.
Diversity is necessary to meet the needs of all bodily systems in nutrients.The menu should not include products that carry harm, gradually they must be replaced with useful ones.
And the diet is a temporary schedule distributed for eating.When a person eats at the same time, the digestive system works much more efficiently.
For those who get up early, you can stick to this schedule:
Breakfast at 8 o'clock;
the second breakfast at 10 o'clock;
Lunch at 1 pm;
Afternoon breakfast at 4pm;
Dinner at 6 pm.
For those who wake up at 9 in the morning, you can monitor the following mode:
Breakfast at 10 o'clock;
The second breakfast at 12 o'clock;
Lunch at 2 pm;
Afternoon breakfast at 5 pm;
Dinner at 20 o'clock.
Important!You should drink enough water - about 30 mg per kilogram of weight per day.It is not recommended to strictly drink gas with gas during the period of weight loss.Gas bubbles dilate the stomach and increase appetite.
List of Allowed and Prohibited Products in Weight Loss Programs (Table)
Almost any food can be eaten by weight loss.It is only important to know the measure.
| Recommended products in the morning | Recommended products in the evening | Unwanted products |
|---|---|---|
| Kislomolochnoe with a minimum or average percentage of fat content | Fish low in fat, birds | Fried meals, fat |
| Lean meat and poultry, varieties of fish low fat | Ugly fruits | Milk |
| Otrubnoj and rye bread | Kislomolochnoee with an average percentage of fat content | Canned food |
| Vegetable soup and unsaturated broth | Protein omelette, soft -duck egg | Sausages, sausages, pickles |
| Vegetables, mushrooms | Vegetables | Mayonnaise |
| Groups | Seafood | Chips, fast food |
| Ugly fruits | Mushrooms | Margarine, refined oil |
It is also advisable to exclude sweets and high -calorie sweets from the list of their product basket.Instead, choose neutral desserts that can be quite useful: marmalade, pastures, rose.
Interesting!It is necessary to have delicious, better until noon.There will be less harm of them than by the psychological tension caused by constant refusals.
Additional means of fast weight loss at home
For those who do not have time to visit the gym regularly, the output is moderate and nizkalorijnom nutrition.To lose weight faster, you need:
Start a low -carbon diet process: in the morning there is a food uggodistuyuu, at lunch and evening - protein with vegetables;
Two glasses of water will not interfere with the morning meals;
It is weekly to unload for the day: there are only cucumbers, or only watermelon, or strawberries, or you can eat vegetables or only fruits all day;
Make tourism for at least 40 minutes.
And we have to eat slowly, at certain times and 5-6 times fractional slightly more partially.
You should drink up to 2 liters of water a day.It is very good if it is melt or boiled water, decoctions, tinctures of herbs or berries.
All about Superfude, supplements and vitamins for every day
In order not to suffer from a lack of macro and track elements, it is worth adding vitamins, supplements and superfund to strength.Superfood is called food enriched with vitamins and minerals.It is also called sports eating.
There are many vitamins to choose from.But it is better to consult a doctor before making a choice.
Diets and a healthy diet
With a balanced diet, no additional diet is required.The body will accept the forms in which it functions perfectly.One will lose just as much a pound of weight when the body is comfortable for normal existence.
If the task is to become much smaller, then rational nutrition can be combined with temporary diets.You can organize 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 diets
All diets are effective if observed.The choice depends only on the preferences of the taste, the characteristics of the body, the health problems.
| The name of the diet | Basic principles | Duration | Expected results |
|---|---|---|---|
| Kremlin diet | A low carbon diet that prevails protein products. | From a week to four weeks | Every day of the first week is lost in a kilo.Then the weight loss process becomes less effective.In a month you can lose up to 15-20 pounds. |
| Meal | Eat only products that are compatible with each other, do not mix Uglevodnuyu and protein food. | From a week and for a lifetime | You can lose up to 5 pounds during the first week.In addition, weight loss is slower, but after a month you can get rid of 15-20 pounds/ |
| Diet "Vegetables and Fruits" | Diet with a low -calorie diet, during which only fruits are possible, not starchy vegetables, without restrictions on boiled, stew and raw form. | 7 days | In a week you can get rid of 2 to 4 pounds/ |
Most other diets are also based on either a separate meal or the nizkokalorijnom menu.
Dietary eating help with weight loss
The Kremlin SystemFeeds are based on the fact that the body, devoid of carbohydrates, consumes internal energy reserves of fatty deposits for digestion of protein food.You can eat meat, fish, nuts, cheese, sausages without hunger.At the same time, you are confidently losing overweight.We need to refuse sweets, not eat after 18 hours.Vegetables and fruits can be added to the menu for two to three weeks, but in small quantities.
The essencemealIt is based on the fact that the digestion of certain products happens faster if they do not mix them in a technique.As a different type of product requires different enzymes and digestion time.There is a product compatibility table.If you use them separately, the digestive process will accelerate, metabolism will increase.Therefore, excess weight will leave faster.
Diet "Vegetables and Fruits"It contains a lot of fiber, which gives a feeling of satiety and helps to separate the fat cells.And the energy value is not high.You need to use these gifts of nature without salt and sugar, butter.The body receives enough vitamins and minerals, intestinal surgery is activated.You can't eat after 18 hours.Products such as bananas, potatoes are excluded.
We start properly: Approximate menu according to a healthy diet scheme
Given food preferences, we make a menu.It is necessary to determine the content of calories in the dishes in advance, as well as to distribute the planned dishes throughout the week.For example, it is undesirable to combine fish and chicken for one day.
It should also be taken into account that in the morning it is assumed that 50% of the total number of calories per day.And the dinner should be easy, the serving is small.It is better to drink high -calorie drinks in the morning.
Morning meal:
Porridge of every cereal;
boiled egg;
a cup of tea;
Plum or pear.
Breakfast: choice - Kislomoloche, fruit salad or fog.
Dinner:
cheese mushroom soup;
Schnitzel or barbecue with rice;
cabbage salad with vegetable oil;
juice.
Breakfast: Choose from - your cottage cheese cheese with refusal or 30 g of nuts.
Evening meal:
Heck stewed in cream;
stewed vegetables;
A glass of green tea.
The pre -inclusion menu increases control and self -discipline.
The main conclusions
Feeding according to reasonable rules means monitoring the calorie content in the range of 1500-1800 kcal for women who are not very active in life, 1800-2000 kcal for men.
It is also important to monitor the BZHU balance according to Formula 1: 1: 4. To lose weight, you must eat food from the list of authorized products.
Competent nutrition will lead to stabilization of weight and excellent well -being.
A healthy power complex can completely replace a diet, so think twice before sitting on a limited diet.All lost pounds can return.
Stock for the first time.And when you start to lose weight and notice through sensations and in the mirror, motivation will be added with weight.