About 57% of the population of Russia suffer from obesity.It is not easy and even harmful to combat this diet alone.
There is a way out, it is very easy - to eat properly.
And also change your attitude to the food.A slim figure is initially the respect of a person in itself.This means that 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 it is possible to lose weight if there are exactly the right products that healthy eating it is, whether it is effectively instead of a diet and how to learn how to eat properly to achieve optimal weight.
Eat the right to lose weight without harming health
A competent attitude to food is such a selection of dishes and power rules that enable them to be full of strength and energy, to look good and to maintain a healthy body weight.
The individual body weight (BMI) is calculated by the formula.It is necessary to share the weight in kilograms by heights in measuring devices that were built in a square.
This means that with a weight of 70 kg and growth of 1.7 meters, the equation is as follows: 70 / (1.7 x 1.7) = 24.2.If the BMI turned out from 18.5 to 25, there is nothing to worry about.Everything is perfect.If less, the weight for the norm is small, more than 25 excess.And over 30 is already obesity.However, the type of physique, age and gender should be taken into account.
After noticed the problem, you have to change the diet.In order not to harm health, on the contrary, healing, it is necessary:
Exclude hunger, leave different monodietes;
Take the daily calculation of calories.The average daily numbers (2000 kcal - for women and 2500 kcal - for a strong half) enable them to maintain shapes and achieve harmony.It is necessary to reduce the calorie content.
It is essential to observe the balance (30%, 30%, 40%).Otherwise there is an imbalance in the body, it will save itself by sending the signals of an uncontrollable hunger.
often eat and a little for the "spread" of the 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 because all micro and macro elements are required for a healthy body.
The gradual transition to a healthy diet not only harms the body, but also improves well.If you know how to eat properly, it will not be difficult in 20 and 50 years to lose weight.
Basics, rules and principles of a healthy diet
The healthy diet is based on three main whales:
Calculation of calories;
a variety of products and dishes;
Compliance with food intake.
The calorie content is important because the body ideally replaces the energy used by food.Violation of this balance leads to weight loss or obesity.
Diversity is necessary to meet the needs of all body systems in nutrients.The menu should not contain any products that harm.Gradually they have to be replaced by useful.
And the diet corresponds to a temporary schedule that is assigned for a meal.If a person eats at the same time, the digestive system works much more effectively.
For those who get up early, you can adhere to this schedule:
Breakfast at 8 a.m.
The second breakfast at 10 a.m.
Lunch at 1pm;
Afternoon snack at 4pm;
Dinner at 6 p.m.
For those who wake up at 9 a.m., you can watch the following mode:
Breakfast at 10 a.m.
The second breakfast at 12 noon;
Lunch at 2pm;
Afternoon snack at 5 p.m.;
Dinner by 20 hours.
Important!You have to drink enough water - approx. 30 mg per kilo of weight per day.During the time of weight loss, it is strictly not recommended to drink water with gas.Gas bubbles expand the stomach and increase the appetite.
List of permissible and forbidden products in Losing Losing Programs (Table)
Almost every meal can be eaten if you lose weight.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 the fat content | Low -fat fish, birds | Mirror dishes, fat meat |
| Lean meat and poultry meat, low -fat fish types | Ugly fruits | Milk |
| Obubnoj and rye bread | Kislomolochnoee of the average percentage fat content | Fuel |
| Vegetable soup and unsaturated brewing | Protein omelet, soft egg | Sausages, sausages, cucumbers |
| Vegetables, mushrooms | Vegetables | mayonnaise |
| Groups | seafood | Chips, fast food |
| Ugly fruits | Mushrooms | Margarine, refined oil |
It is also advisable to exclude pastries and high -calories from the list of your product corpse.To choose neutral desserts that can be very useful: Marmalade, pastille, marshmallows.
Interesting!It is necessary every day that there are some delicious, better until noon.There will be less damage to them than by psychological tensions caused by constant rejections.
Additional means to lose weight quickly at home
For those who have no time to regularly visit the gym, the outcome in moderate and Niz cocalorijnom diet is.To lose weight faster, you need:
Start a process with a low carbon diet: In the morning there is Uglevodistuyu dinner for lunch and evening protein with vegetables;
Two glasses of water do not disturb the morning meal;
It is weekly to be unloaded for the day: there are only cucumbers or only watermelon or strawberries, or you can eat vegetables or just fruit all day;
Hike for at least 40 minutes.
And we have to eat slowly, at certain hours and 5-6 times a little from fractional fractional.
You have to drink up to 2 liters of water a day.It is very good when it comes to a melt or a boiled water, decoctions, tinctures of herbs or berries.
Everything about superfude, additives and vitamins for every day
In order not to suffer from a lack of macro and trace elements, it is worth adding vitamins, additives and superfud.Superfudom means food enriched with vitamins and minerals.It is also called sports nutrition.
There are many vitamins to choose from.But it is better to consult a doctor before deciding.
Diets and healthy eating
With a balanced diet, no additional diet is required.The body takes on the shapes in which it works perfectly.One person loses just as many kilos of weight when the body is comfortable for normal existence.
If the task becomes much slimmer, the rational nutrition can be combined with temporary diets.You can arrange a weekly diet or longer.But we have to remember that so that the kilograms do not return, we have to strictly adhere to the principles of a healthy diet.
Effective diets
All diets are effective when they are observed.The choice only depends on the taste preferences, the characteristics of the body and the health problems.
| The name of the diet | Basic principles | Length of time | Expected results |
|---|---|---|---|
| Kremlin diet | Low carbohydrates diet, in which protein products prevail. | From one week to four weeks | Every day of the first week is lost in one kilogram.Then the weight loss process becomes less effective.In a month you can lose up to 15 to 20 kilograms. |
| Separate nutrition | Only eat products that are compatible and do not mix Uglevodnuyu and protein food. | From a week and for life | In the first week you can lose up to 5 kilograms.In addition, weight loss is slower, but in a month you can remove 15-20 kilograms // |
| Diet "vegetables and fruit" | A low -calorie diet in which only fruits and non -starchy vegetables are possible without restricting cooked, stew and raw shape. | 7 days | In a week you can remove 2 to 4 kilograms/ |
Most other diets are also based either on a separate diet or on the menu Nizkokalorijnom.
Nutritional aid for weight loss
Kremlin systemNutrition is based on the fact that the body, which has carbohydrates without carbohydrates, consumes internal energy reserves from fat deposits to digestion protein food.You can eat meat, fish, nuts, cheese, sausages without experiencing hunger.Losing overweight at the same time.We have to reject 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 essenceseparate nutritionIt is based on the fact that the digestion of certain products occurs faster if you do not mix them in a technique.Since a different type of product needs different enzymes and time for digestion.There is a product compatibility table.If you use it separately, the digestive process accelerates the metabolism.Therefore, additional pounds will leave faster.
Diet "vegetables and fruit"It contains a lot of fiber, which gives a feeling of saturation and helps to share fat cells.And the energy value is not high.It is necessary to use these natural gifts without salt and sugar, oil.The body receives a sufficient amount of vitamins and minerals, and the intestinal operation is activated.You can't eat after 18 hours.Products such as bananas, potatoes are excluded.
We really start: an approximate menu according to a program for a healthy diet
In view of the preferences of food, we make a menu.It is necessary to determine the calorie content of dishes in advance and to distribute the planned dishes for the whole week.For example, it is undesirable to combine fish and chicken in one day.
It should also be taken into account that in the morning 50% of the total number of calories per day should be.And dinner should be easy, a portion is small.It is better to drink high calorie drinks in the morning.
Morning:
Bush of a muesli;
boiled egg;
a cup of tea;
Plum or pear.
Snack: Wahl - Kislomolochnoe, fruit salad or Mugley.
Dinner:
Mushroom soup with cheese;
Shnitzel or grill with rice;
Cabbage salad with vegetable oil;
Juice.
Snack: Selection from - Cottage cheese with a termination or 30 g nuts.
Dinner:
HEK stayed in cream;
steamed vegetables;
A cup of green tea.
A prefabricated menu increases control and self -discipline.
The most important conclusions
Eating according to reasonable rules means observing calorie content in the range from 1,500 to 1800 kcal for women who are not very active in life, 1800-2000 kcal for men.
It is also important to observe the BZHU balance in accordance with Formula 1: 1: 4.To lose weight, you should eat food from the list of permissible products.
The competent diet leads to weight stabilization and excellent fountain.
A healthy power complex can completely replace a diet.So think twice before sit on a limited diet.All lost kilograms can return.
For the first time in stock.And if you start losing weight through sensations and in the mirror, the motivation is added.