The Problem of excess weight is often unresolved even after the successful losing weight on a diet. Because in most cases, the lost pounds are back again quickly. Nutrition scientists of the world claim that this task is only switching to the correct and balanced diet can process to 100%. What is a healthy diet and how to get rid of bad habits in food, you'll learn now.
The essence of the proper diet for losing weight
Top priority-thought-out diet not only the liberation of obesity and the maintenance of the figure on the trot, but also a warning of many serious diseases. It is proved that the excessive use of "harmful" food products can have the following symptoms:
- Diabetes mellitus;
- Congestive heart failure;
- increased blood pressure;
- Problems of the gastro-intestinal tract;
- cancer tumors;
- Cirrhosis, and others.
Therefore, the transition to healthy food provide not only the normal weight, but increase the "Limit" of health in the body. And the basic truths of proper diet.
- Smaller Meals. That is, in small portions (a maximum of 250 grams) up to seven times a day. This method of food intake is the feeling of satiety, helps to avoid the occurrence of Hunger, do not stretch the stomach and prevents overeating. If you have a long day of work and no time for regular meals, take it with me to work to eat for quick snacking. For example, bananas, yogurt, cottage cheese, whole-grain bread are, etc. Forget the results the shots of the food with the help of bun, fast-Food, canned food, biscuits, tea and other sweets.
- Pay particular attention to the evening's food intake. Food for the dinner should be very light, and the grinding take place not later than eight o'clock in the evening.
- An important part of every meal, fresh vegetables, fruit and berries should be. Their relationship to other food on the plate should be 50/50. Try to choose only seasonal products. From them you can important maximum for the normal functioning of the body of vitamins and minerals.
- Mandatory is the presence in the daily ration of grain. Most of them have the function of sorbents and the perfect cleaning solution for the intestine. In the list of healthy cereals buckwheat, oats, barley, wheat, maize flour and millet. The best to eat for Breakfast.
- Turn in the daily food plan, a handful of nuts or sunflower seeds. These products are rich in healthy fats, easily digestible vegetable protein, potassium. But do not overdo it. Five whole nuts or thirty grams of shelled raw sunflower seeds would be enough.
- Dairy products (milk, curd, cheese, yogurt) are an excellent source of Protein, Calcium and good bacteria for maintaining healthy micro-flora in the intestine. You consume these products at least a few times per week.
- Take note of the fluid intake. The water should be taken daily in an amount of not less than two liters. And a "Service" to the digestive tract, you should not eat drink, better an hour and a half wait. Then the pure liquid is without coal is a source of minerals, acid and cleanses the intestines.
- Replace high-calorie foods low-calorie-rich and make sure that the daily diet of no more than 2000 cal.
- Fruit preferably up to 16 hours. So they are metabolized better and bring you more benefit.
- Not to forget the meat, poultry and fish. Animal protein needed by the body to build new cells and tissues. However, do not exceed the required amount on the day — only 60 grams. And properly, this substance can supply in the body: divide the required amount of protein in equal portions of 10 to 30 grams per meal. For example, 15 can be wheat grams to eat for Breakfast (a boiled egg, a milk porridge, a slice of cheese), about 25 — about noon (130 grams of boiled chicken + book), 15 — for dinner (100 grams of fish + salad), and 5 — while the in-between meals (a Cup of yogurt). Remember, a lack of protein in the body is detrimental to the overall health of all systems of the people and also causes premature aging of the skin, and a surplus is damaging to the kidneys, liver, heart, and digestive tract.
- Try as little as possible, salt your food. Necessary salt you get from vegetables and fruit. And the excess of this Mineral contributes to the Retention of fluid in the body. They Use Natural Spices. And for the refueling of the salad is lemon juice.
- Of course, without having, the most harmful for the figure and health products, the list of which you can find below.
Diet proper nutrition for weight loss: what can and must always
The following list of products should be the basis for your lasting diet. That is, increase of food in the fridge, you first need to buy the following.
- Lean (without skin), meat, veal, rabbit, chicken, duck or Turkey.
- All Of The Seafood.
- Eggs. If possible, you prefer perepelinim from. Note, however, that scrambled eggs should be excluded. A better boiled egg or an omelet to eat on a few.
- Dairy products with low fat content.
- All of your favorite vegetables, fruits and berries (excluding potatoes).
- Greens. Particularly useful properties of arugula, parsley, Dill.
- Brown Rice.
- Whole-Grain Bread.
The right diet for weight loss for each day: the rare exceptions
The following foods are allowed and even necessary, but strictly in limited quantities:
- Potato. They can be cooked in the shell once a week;
- Med. This product is completely sufficient in the quantity of 1-2 teaspoons per day. Very useful as a honey-water in the morning on an empty stomach. For the preparation of this drink, dissolve a teaspoon of raw honey in a glass of water;
- black chocolate. Once a week you can;a tile of natural chocolate with no sweeteners and other additives
- Cream or sour cream. The standard of this product per week — 1-2 tablespoons;
- Butter (10 grams per week);
- Hard cheese (50 grams in seven days).
Menu the right diet for weight loss: categorical taboos
The following products are you should forget for ever. First of all, thanks to them, you will increase weight constantly, and secondly — their harmful effects on the body proven and around the world. So, the black list of food taboos consists of:
- Smoked products;
- Mayonnaise and other packaged Dressings and sauces;
- alcoholic and non-alcoholic beverages, and pasteurized juices;
- Milk chocolate, a shop for biscuits and sweets;
- Baked goods made from white flour;
- Canned and semi-finished products.
Diet proper nutrition for weight loss: and how without "vkusnyashek"?
You should not think that the right diet means the cancellation of the food "for the soul". On the contrary, there are many useful and at the same time, sugary foods that can be eaten without harm to the character and health:
- Sorbets, fruit jelly, natural syrups, and jellies;
- homemade oatmeal cookies;
- Fruit salads, Desserts and fruit drinks with honey;
- Cottage cheese with fruit and berries;
- Plums, apricots, figs, dates and others.
The proper diet for a week lose weight
For normally, all the organs and systems functioning, the person needs proteins, fats, carbohydrates, vitamins and minerals. And in just seven days the excess weight of 1-2 pounds. It turns out that in order to lose weight and to eat properly to keep enough of the following combinations of foods in the diet for a week:
- Breakfast: Fiber + Carbs;
- second Breakfast: only Protein;
- lunch: protein + carbohydrates;
- snack: fruit;
- Dinner: only protein;
- Evening Snack: a Cup of yogurt or yogurt without sugar.
The right diet for losing weight at home: sample menu
Use the following options for the compilation of the daily meals individual menus depending on your preferences in meal. After the correct diet is not a diet but a way of preserving the health and longevity of the organism.
- any porridge with milk or water, with raisins and berries, whole grain bread, green tea with honey and lemon;
- Vegetables, steamed, seasoned with lemon juice and herbs, wholegrain Toast with cheese;
- boiled chicken, salad of tomatoes and cucumbers with sour cream, coffee with milk;
- boiled egg or scrambled eggs, cottage cheese, banana, Cranberry juice;
- Curd Casserole, Apple -, Orange Juice.
- in a fruit + a handful of berries;
- a handful of nuts + baked Apple with cinnamon;
- Dry fruits;
- Yogurt + Bread;
- The fruit puree.
- Chicken Soup, Vegetable Soup, Apple;
- boiled fish + steamed vegetables, tea;
- Vegetarian soup with beans, Toast with cheese;
- Croquettes on a few with tomato sauce, buckwheat porridge, juice;
- braised mushrooms with Sauerkraut, fresh salad, orange.
- Cottage Cheese + Juice;
- Yogurt with berries;
- a Cup of yogurt with vegetables + bread;
- fresh fruit;
- a oat biscuits + fruity Kissel.
- Stew young rabbit with vegetables, herbal tea with lemon and ginger;
- baked fish fillets with vegetables, salad of tomatoes and cucumbers;
- Pilaf with young beef, cabbage salad;
- Vegetable soup, steamed cutlet with tomato sauce, salad with radish;
- Sheep cheese, mashed potatoes, fresh vegetables.
Before you go to sleep:
- a glass of butter milk or yogurt;
- freshly squeezed juice;
- all fresh vegetables;
- Tea with honey and lemon;
Unlike a proper diet for weight loss for women and men?
It is a concern for many. But the answer to that is very simple — all the difference in the proper diet for women and men consists of a lot of protein per day, and total-calorie diet. Men need only 10-20 grams of protein per day more than the female half of humanity, and the General calories — 400.
Proper diet for weight loss: Feedback
According to the reviews, the can directly on a daily proper diet is not everyone. But those who have managed to overcome your old eating habits, to admit that the healthiest diet helped them, will ever forget the overweight, sagging skin and chronic diseases.
Tip: if you do not immediately stop eating harmful foods, try it gradually. Once a week, removed from your menu, do one of the body to damage the product. So you can prepare easier mentally to the new way of food intake.
Proper diet for weight loss: results
Do not wait for you to impressive results. Prepare yourself for the fact that the process of weight loss and recovery of the organism is slow. However, it is also very good. Because smooth the loss of the extra pounds prevents skin the appearance of stretch marks, Cellulite and sagging. For the first month of the proper diet really losing about 3-4 pounds.