About 57% of the Russian population is obese.Against this diet is not easy and even harmful.
There is a way out, it is very simple - to eat properly.
And also change your attitude to food.A slender character is, first of all, one person respects himself.That is, it is necessary to arrange priorities, which is more important.If health is more important, it is worth giving up everything harmful and switching to a healthy diet.
We find out whether we can lose weight if there are suitable products, what a healthy diet is, whether it works instead of a diet and how to learn how to eat the right weight to achieve optimal weight.
Eat weight loss rights without harming health
A competent attitude towards food is a choice of such dishes and rules that allow you to feel full of strength and energy, look well and maintain healthy body weight.
The individual body weight (BMI) is calculated by the formula.It is necessary to divide the weight in kilograms by a meter height, erected in a square.
That is, with a weight of 70 kg and a growth 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, there was nothing to worry about.Everything is perfect.If less, the weight is small for norms, more than 25 - excess.And over 30 were obese.However, the type of physique, age, gender should be taken into account.
Having noticed the problem, you need to change the diet.In order not to be harmful to health, but on the contrary, healing, that is necessary:
Eliminate hunger, abandon different monodietes;
Take daily calorie calculations.The average daily average (2000 Kcal - for women and 2500 kcal - in half strength) allows you to maintain forms, to achieve harmony, need to reduce calories;
It is required to observe the balance (30%, 30%, 40%), otherwise the imbalance will occur in the body, it will begin to save itself by sending signals of uncontrolled hunger;
Eat regularly and a little for the "dispersion" of metabolism;
Chew each piece carefully;
Drink water in the glass every two hours, but not right after the meal.
Attention!And food is more useful when it is diverse, because all micro and macroeconomic factors are necessary for a healthy body.
The gradual switch to a healthy diet will not only harm the body but also improve well.If you know how to eat properly, it will not be difficult to lose weight for 20 and 50 years.
Principles, rules and principles of a healthy diet
Healthy nutrition is based on three main "whales":
Calculation of calories;
a range of products and dishes;
Follow the amount of food.
The calorie content is important, because the body should be used for use through food.Violation of this balance leads to weight loss or obesity.
The diversity is necessary to meet the needs of all body systems of nutrients.The menu should not include harmful products, gradually they must be replaced with useful products.
And a diet that obeys a temporary schedule is allocated to a meal.When a person eats at the same time, the digestive system works much more effectively.
For those who get up early, you can comply with this schedule:
Breakfast at 8 o'clock;
Monday breakfast at 10 o'clock;
Lunch at 13 o'clock;
In the afternoon, snacks at 16:00;
Dinner at 18 hours.
For those who wake up at 9 am, you can observe the following regime:
Breakfast at 10 o'clock;
Monday breakfast at 12 o'clock;
Lunch at 14 o'clock;
In the afternoon, snacks at 17:00;
Dinner at 20 o'clock.
Important!You need to drink enough water - about 30 mg per kg of weight per day.It is absolutely not recommended to drink water with gas, during weight loss.The air bubble expands the stomach and increases appetite.
List of products allowed and banned in weight loss programs (Table)
Almost any food can eat weight loss.It is only important to know the measures.
| Products proposed in the morning | Products proposed in the evening | Unwanted products |
|---|---|---|
| Kislomolochnoe with minimum or medium fat percentage | Low fish, birds | Fried dishes, fat meat |
| Lean meat and poultry, small fish breeds | Ugly fruit | Milk |
| Otrubnoj bread and black barley | Kislomolochnoee of the average percentage of fat content | Canned food |
| Vegetable soup and unsaturated broth | Omelette, soft omelette | Sausages, sausages, pickles |
| Vegetables, mushrooms | Vegetable | Mayonnaise |
| Group | Seafood | French fries, fast food |
| Ugly fruit | Mushroom | Margarine, refined oil |
Also eliminate cakes and sweets from their list of products.Instead, to choose neutral desserts that can be quite useful: Marmalade, Pastille, Marshmallows.
Attractive!It is necessary every day there are some delicious dishes, better until noon.There will be less harm from them rather than psychological stress caused by continuous rejection.
Additional funds to quickly lose weight at home
For those who do not have time to regularly visit the gym, the exit is a moderate nutrition and nizkokalorijnom.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 - protein with vegetables;
Two glasses of water will not interfere with breakfast;
It is weekly to be unloaded during the day: only cucumber, or only watermelon, or strawberry, or you can eat vegetables or only fruits all day;
Walk for at least 40 minutes.
And we have to eat slowly, at a certain time and 5-6 times a small part according to the segment.
You need to drink up to 2 liters of water per day.It is very good if it is a melted water or boiling water, decoction, wine of herbs or berries.
All about superfude, additives and vitamins for every day
In order not to be missing macro and micronutrients, it is worth adding vitamins, additives and superhuman to strength.Superfudom is called enriched food with vitamins and minerals.It is also called sporty nutrition.
There is a lot of vitamins to choose from.But it is better to consult a doctor before making a choice.
Diet and healthy diet
With a balanced diet, an additional diet is not necessary.The body will have the forms in which it works perfectly.A person will reduce many kilograms of weight when the body is comfortable for normal existence.
If the mission is much slimmer, then proper nutrition can be combined with a temporary diet.You can arrange a weekly or longer diet.But we must remember: In order for the kg not to return, we must strictly follow the principles of a healthy diet.
Effective diet
All diets are effective if they are observed.The choice depends only on taste preferences, characteristics of the body, health problems.
| The name of the diet | Basic principles | Interval | Expected results |
|---|---|---|---|
| Kremlin diet | Low diets in which protein products dominate. | From one week to four weeks | Every day of the first week is lost in one kilogram.After that, the process of losing weight became less effective.In a month, you may take 15-20 kg. |
| Separate nutrition | Eat only compatible products, do not mix uglevodnuyu and protein food. | From a week and lifelong | In the first week, you may lose up to 5 kg.Moreover, lose weight slower, but in a month, you can escape 15-20 kg/ |
| Diet "Vegetable and Fruit" diet | A low diet, of which only fruit and no starchy vegetables, without limitations in the form of boiled, stewed and rough. | 7 days | In a week, you can escape 2 to 4 kg/ |
Most other diets are also based on a separate nutritional menu or on the Nizkokalorijnom menu.
Diet helps to lose weight
Kremlin systemNutrition is based on the fact that the body, no carbohydrates, consumes energy reserves inside from fat deposits to digest protein food.You can eat meat, fish, nuts, cheese, sausages, without any hunger.At the same time confidently lose overweight.We have to refuse sweets, do not eat after 18 hours.Vegetables and fruits can be added to the menu for two to three weeks, but in small quantities.
NatureSeparate nutritionIt is based on the fact that digestion some products occur faster if they do not mix them in a technique.Because a different product requires different enzymes and time to digest.There is a product compatibility table.If you use them separately, the digestive process will accelerate, metabolism will increase.Therefore, additional pound will leave faster.
Diet "Vegetable and Fruit" dietIt contains a lot of fiber, feeling full and helps to divide fat cells.And the energy value is not high.It is necessary to use gifts of nature without salt and sugar, oil.The body receives a sufficient amount of vitamins and minerals, the intestinal activity is activated.You can eat after 18 hours.Products like bananas and potatoes are excluded.
We start correctly: A menu close to a plan for a healthy diet
Giving food hobbies, we make a menu.It is necessary to determine the calorie content of previous dishes, as well as distribute the planned dishes for the whole week.For example, do not want to combine fish and chicken for a day.
It should also be considered that in the morning 50% of the total calories per day is said to be.And dinner should be easy, partly small.It is better to drink Cao -Calorie drinks in the morning.
Morning meal:
Porridge of any cereal;
boiled eggs;
a cup of tea;
Plum or pear.
Snack: Selection - Kislomolochnoe, Fruit salad or Migley.
Dinner:
Mushroom soup with cheese;
Shnitzel or grilled meat with rice;
Cabbage salad with vegetable oil;
juice.
Snack: To choose from - Cheese house with cigarettes or 30 g.
Dinner dinner:
Hek tunnel in cream;
stewed vegetables;
A cup of green tea.
A prior treatment menu increases control and self -independent.
The main conclusions
Eating according to reasonable rules means observing calories in the range of 1,500-1800 kcal for women who are not active in life, 1800-2000 kcal for men.
It is also important to observe the balance of Bzhu according to the 1: 1: 4 formula. To lose weight, you should eat food from the list of allowed products.
The competent nutrition will lead to stable and excellent weight.
A complex of healthy power can completely replace a diet, so think twice before sitting in a limited diet.All lost kilos can return.
The stock for the first time.And when you start losing weight and notify by the feeling and in the mirror, when the weight goes, the dynamic will be added.