Proper nutrition and weight loss

A slender figure is not just beauty, but also health.However, many attempting to achieve maximum effect, they are exhausted by suspicious diets, deprivation of the body of necessary useful substances.You eat properly, you can lose weight and improve your overall well-being.We will understand more in this matter.

First of all, don't forget to lose weight properly.Physical exercises and walks in fresh air should become an integral part of your daily routine.No less attention needs to be dedicated to a diet for weight loss.This does not mean that it is necessary to resort to a new diet diet.As a rule, the result from them is short -term - weight quickly leaves and returns as fast, and sometimes a new kilogram appear.In addition, you cannot trust a diet during which you experience the lasting feeling of hunger.Proper nutrition should be balanced and supplied with the body with all the necessary vitamins and minerals.At the same time, you will not use additional calories, to suffer from a permanent desire to take a look in the refrigerator, the body will become healthier, and the number will become beautiful and slender.And it helps improve not only good, but also mood.

Principles of proper nutrition

You should first remember a few simple rules.It is necessary to eat often and slightly: five to six times a day and preferably.Only fresh products should be consumed, vegetables and fruits should be present in the diet.The amount of drunk water a day is at least two liters.A glass of water, or better two, you should drink 30-40 minutes before eating.It is better to forget about carbonated water and fast food forever.

As already mentioned, food should be balanced.The daily protein rate for people on average is 60-110 g / day, fat - 70-120 g / day, carbohydrates - 260-570 g / day.The exact amount depends on the body weight, age, gender, individual characteristics of the body.The same applies to the energy value of consumed food during the day.This indicator ranges from 2000 to 3000 kcal based on the way life you lead: sedentary or active.If you have physical work, then calories are obtained from food, that is, more, need more.In the cold season, the body requires more vigorously more valuable food.If you want to lose weight, then you know that reducing the daily content calorie is less than 1000 kcal full of health problems!It is worth noting that the amount of protein, fats, carbohydrates and calories are usually indicated on the product packaging.Always pay attention to this.

Loss diet

The basis of your menu can be chicken, turkey, rabbit, skinny red meat, fish, eggs, poor-fatal dairy products, cereals and, of course, fruits, berries, vegetables and plants.Pay attention to the cabbage.In any type of cabbage, it contains a lot of fiber, which gives a sense of fullness of the stomach and thus reduces appetite, makes a chair more common and clean hoses.There are antioxidants, lots of vitamins (A, C, E, K, PP, and Group B) and microelements (calcium, phosphorus, potassium, magnesium, iron, copper, zinc, manganese, fluoride).

Another of the available products that are relevant at weight loss is grapefruit.Reduces the level of insulin - hormone that reduces blood glucose levels - and also affects greasy reserves.

Don't forget about apples and pears.They contain pectin.Fulfillment of the stomach, these fruits create a sense of satiety, although their caloric content is very insignificant.Eating apples before eating significantly reduce the amount of food eaten during the main meal.And insoluble pear fibers have a beneficial effect on the hoses and removes toxins and heavy metals from the body.

The notcoming of your favorite berries or nuts can be a big snack.

In addition, diet products specifically designed for weight loss should be included in the diet.For example, muesli without adding sugar is a weak-caloric mixture of cereals, nuts and dried fruits.Some manufacturers replace the last useful sublimated fruits and berries that preserve almost 100% of vitamins.Muslas is perfect for a healthy breakfast.

Instead of the usual sugar to dessert and drink, sugar -substitutes, the best natural and confident: fructose, sorbitol, sugar or stevia can be added.Some low-calorie dishes and drinks have already been developed which allow you to control your appetite by combating feeling hungry.One of these products is a soluble cicon for weight loss.He has already gained confidence among many supporters of the correct diet.

Forbidden products

It must be excluded from the diet of all types of canned products, carbonated, energy drinks and alcohol (except for dry wine in moderate quantities).It will not bring any benefit to your health.Smoked, salty and fried dishes should be replaced by vapors or in the oven.From cakes, cakes, ice cream, all types of pastries and fatty foods will need to be completely rejected.Forget about dairy products with sugar: Yogurts, sweet cottages, glazed cheese - as well as about chips and fried potatoes.Sausages and sausages contain a huge amount of fat, and there are very few useful substances, so that such food should also be excluded.

Let's make a menu for the day

Given the above rules, let's try to compile an experimental menu for the day.So breakfast.We recommend that five to six tablespoons mushel pour a glass of warm milk with no fat or kefir.Plus an apple or pear.Or you can eat two toast for the whole, 30 grams of low cheese, cooked egg and drink a cup of green tea or chicory with a neighbor.Lunch: The first is low-fat meat, fish or chicken soup with the addition of spicy plants.On the second - herbal salad with the dressing of lemon juice and olive oil, a hot sandwich (whole grain bread, greenery, chicken chest).To another, you can cook a fish with a small amount of rice, better - brown.As a drink, we recommend the compode of fruit berries with a neighbor.For dinner - baked fish with herbal salad.Hot chicory is suitable as a drink.

Don't forget to use mineral water before eating.In intervals between basic meals, it is necessary to have a bite for another two to three times.As products for such snacks, vegetables and fruits, as well as diet desserts, can be used.For example, muesli without sugar with low yogurt and tablespoons of honey.Or stuck from their favorite berries or fruits, but cooked using not natural sugar, but his replacement, for example, fructose.

Snacks between work and on the run, unfortunately, they became a bad habit, for which people pay for harmfulness and health.As a result, many people have problems with excess weight.This situation is extremely important to stop on time, change delicious habits and start tracking the number of consumed calories.A balanced diet that meets the actual body needs can and should become the basis of a healthy lifestyle.After a simple Council about PP and combining it with regular fitness advice, long walks and other activities, you can quickly restore the feeling of ease and strengthen health.

How to turn off sugar from a diet without denying sweet?

Sugar remains the main reason for the occurrence of excess weight, as well as the development of diabetes and caries.The average person uses more than 100 grams of sugar a day, while the daily standard is recommended of 25-50 grams (6-12 teaspoons).It is not only sugar sands or pieces of refinaria, this norm includes "hidden" sugar added to drinks and products we buy in the store.For example, one spoon of ketchups contains 4 grams of sugar, and in a glass of sweet soda - as many as 30-40 grams (actually daily norm).

Do not leave the usual sweet taste, but its replacements help reduce sugar consumption.Thus, the alternative to sugar is harmful to the character is products that contain extract stevia, prebiotics of lactulosis, as well as carbohydrate sugar - Sobstitutes: Eristrator and parcel.The sweeteners are also suitable for those who want to reduce weight with diets or professional sports, and those who are limited or completely eliminated sugar consumption for medical reasons.

The sweetener can be added to coffee and tea, on desserts and baking.

Proper diet for weight loss at home - menu for a week

Lighting for weight loss at home- basis for removing additional centimeters on the waist.Excessive body weight negatively affects human health condition.But they don't want everyone to use an exhausting child.Let's talk about how to eat the right to get rid of extra kilograms.

Methods and principles of effective weight loss

Reducing excess weight using strict diets shows amazing results, and in a short period of time.Sometimes it's hard to keep lost weight.

The weight drop for the body is stress.After strong hunger strikes, the body gives signals to the brain to accumulate fat for the future.

Proper nutrition for weight loss is avoided by stressful, depressed and alarming countries.In addition, a person adequately looks at food taken inward, before-byalizing the damage caused by health.

There are several principles of effective weight loss:

• The preparatory phase is to clean the body toxin, toxins.Activated carbon and at least 2 liters of clean liquids are used as a sorbent.For safer cleaning, you can replace medications with products rich in fibers.Cleaning is done within 1 day.Thus, the body is preparing for proper nutrition;
• Balance of a diet in which they should be in fat, protein, carbohydrates, minerals and vitamins.With an imbalance, the work of all organ systems is disturbed.Bad welfare is a source of pathology;
• Develop a special program of physical exerciseBased on individual characteristics.

The hardest thing in the process of losing weight is to start

Women and men who want to remove excess body weight performance do not have where to start:

• The initial phase provides for the implementation of introspectionand establishing a cause.
• Set the moral weight loss.Diet experts advise you to make a notebook, notebook or notebook.Give regular goals, tasks and results obtained in it.For comparison, before and later, it is necessary to record personal indicators: weight, waist, chest and hips, evaluated and desired body weight, highlight the cause of great weight.It is important to adjust psychologically.For people after 50 years, it is recommended to reduce the body weight under the supervision of the nutritionist.At this time, all processes are slowed in the human body, so the removal of fat deposits appear slowly.
• You set yourself properly the goal is the character of the desired weight.The main thing is not to be exaggerated, otherwise the risk of psychological trauma is possible.Some girls and women are brought into a terrible and dangerous disease disease - anorexia.The image and mandate of his achievement should be real and executive.Reduction of body weight per month for 3-4 kg will not harm.You should not stand on your weight daily, the control process is performed not more than 1 times every 7 days.
• In the absence of willing power, others and relatives must learn to support, help in any situation.Disorders with a regular diet often happen, so it is important that all family members share with you lunch, breakfast and dinner.
• The establishment of a diet is required gradually.So the body adjusts faster with new conditions and will not experience stress.
• Learn to drink pure filtered water.Energy and energy fee brings non-carolated liquid.The daily standard for an adult is not less than 2 liters.
• Almost all nutritionists recommend combining a proper diet with physical effort.With high excess weight, you need to deal with the gym with an instructor to help you choose the right exercises and follow the technique of their application.

Observing all the above recommendations for preparation, the transition to the correct nutrition will be less painful.

Food without eating

You can reduce excess weight without using a diet.The process will last a lot of time and require selfinization.

Tips from nutritionists will help make healthy and good nutrition:

• Turn off sweets or replace less harmful.Sugar - Natural honey, and sweets and other confectionery products are fruit.
• Stop drinking fast digestible carbs."Slow" are the most useful - rice, buckwheat, oatmeal, whole pasta, fresh bread.
• Remove candy for candy for candy, wheat bread of strength.Clubs will be considered excellent substitution.
• Control the amount of food eaten.The part must not exceed 200 grams.
• Proper cooking.The main technological processes of cooking with proper nutrition are considered: cooking, shutdown, baking without forming brown bark, water vapor.
• Animal fatsAllow you to increase your body weight.For this reason, their reception should be limited to a minimum.Oils, olives are considered the most useful but not in large quantities.
• Vegetables- Mandatory ingredient in proper nutrition.They are rich in rough fiber, which improves the digestive process.It is recommended to consume fresh or salad.As a gas station, you can use poor fat sour cream.
• Turn off salt.Since this bulk product retains the liquid in the body.
• Protein food must be present in the diet.Take low varieties and fish.
• Dairy productsWith the lowest fat content must be present.They improve the food digestion process.
• Alcoholic beverages, smokingAnd other harmful habits harm health and cause appetite.

Approximately 7 days

Proper diet for weight loss - menu for each day

There are many different theories about how to enroll your body into shape.Some people don't prefer to eat after six, others have exhausted with hard diets, others simply reject sweets.The correct solution for this question may not be a choice of a special diet, but a transition to the correct nutrition.Find out what you need to eat for weight loss and how to choose a comfortable diet for yourself.

What is a proper diet when losing weight

Many nuratists call on the principles of the correct diet of free diet.This is one of the most popular areas for normalization of weight.In the modern world, the concept of appropriate diet (PP) interprets differently.Some claim that it is necessary to completely abandon the meat, bread, sweets.The proposed technique does not require such victims.All you have to do is keep your recommendations and make a diet correctly.

Balanced diet improves metabolism, which contributes to losing weight.This mode will be optimal for people who have digestive problems, patients suffering from the gastrointestinal tract (gastrointestinal tract), the cardiovascular system, diabetes mellitus.Natural products with moderate fat content, protein and carbohydrates will help increase performance and improve mood.

How to eat right to weight loss

To lose weight, adhering to a balanced diet, it is really the main thing to consider the need for calories bodies and its daily activity.The basics of a proper weight loss are to replace high food, oily and fried food with useful products, rich vitamins and minerals and excluding snacks on the go.

Subject to all recommendations and calculation of calories PP helps on average lestrition for 5-7 kg per month, depending on the characteristics of the body.The following advice of experienced nutritionists will help understand the essence of the diet and master the principles of its construction:

• The energy value of the dish per day should suit the cost of the body.For persons with obesity, the total content of the calorie dishes must not exceed 900-1000 kcal.Standard energy value for people with moderate activities is 1200 kcal, for athletes-1600-1900 kcal.
• The chemical composition of the product should fully meet the needs of the body.Try to eat various foods with magnesium, calcium, phosphorus and other necessary elements of macro or trace.
• Learn to observe your diet.You need to eat in small portions, but often, at equal intervals.

Rules

Proper diet for weight loss is not a diet, in the classic sense of the meaning of the word.This is a way of life, so the rules will have to be viewed regularly.They did not learn them thoroughly, you will only need a wish for success:

• Drink enough water.You can calculate the desired fluid volume using a special app on your phone or use standards.Norm is considered to be 1.5-2 liters of liquid a day, taking into account tea, compote, water or other drink.
• Clearly follow the mode.Don't let yourself have a snack on the go, even if there is a slight feeling of hunger.Over time, the body will get used to getting a real food at the right time.
• Select products correctly.Not everyone goes well with others.Find, print and hang the compatibility table on the refrigerator.
• When buying food, carefully study the composition.The smaller is listed, the more useful and natural product will be.
• Bake, not fry - this is the main rule p.During frying, use a lot of vegetable oil or animal fat, which is always deposited in the body.If you want to lose weight, prepare meals in the oven or consume fresh food.
• Supplement salads not with mayonnaise, but with tablespoon olive, linen or sesame oil mixed with lemon juice.
• Eat should be in small portions, from small boards.Maximum interruption between meals (not taking into account the sleep) is 4 hours.
• Thoroughly chew food, do not interfere with reading newspapers, watch websites from your smartphone or watch the TV.

Proper weight loss nutrition

In order for the body regularly to receive vitamins, trace elements needed for a job, you must eat often-5-6 times a day.The way should be painted so that each meal passes through approximately equal intervals:

• Start breakfast at 7-9 in the morning.This is the time to eat carbohydrates.They dig them a body longer than other components.Eat oatmeal with fruit or omelette with vegetables for breakfast, drink freshly squeezed juice.If you are playing a sport, go to training before meals.
• Spend lunch no later than 12 hours in the afternoon.It's a good time to eat first dishes.Light vegetarian soups, borsch without baking, cabbage nodes soup, the mushroom place is suitable.
• Dates from 13 to 15 hours.At this point, the body can still digest complex foods, so the use of pasta, cereals, whole cereals or fields in handle allowed.If you prefer to play sports in the afternoon, then the use of complex carbohydrates must be minimized and focuses on protein food.
• Before dinner, you can have a bite for eating between 16 and 17 hours.If you have lunch firmly, the afternoon snack can be skipped.Otherwise, eat an apple, pear or other fruit, drink a glass of juice or kefir.
• Ideal time to complete meals-18.00-20.00.For dinner, protein food is ideal - fish or skinny meat with vegetables, such as alternatives - fruit salads, cheese houses or omelet on proteins.If you want to lose weight, be sure to have dinner no later than 2-3 hours before bed.

How to switch to proper nutrition

Once you understand how important it is to make a diet properly, to properly distribute food during the day, in order to watch the regime were comfortable and simple.Some rules will help switch on a balanced diet without stress for the body:

• During the day, the moments will be when appetite woke up already, and still far from lunch or dinner.So there is no situation when you have to eat fast food, leaving your home, take lunch or afternoon snacks in containers.
• Before going to the store, make a list of real products.Be sure to include fresh vegetables, fruits, cereals, greenery in it.
• Forget about canned food, smoked meat, fast food.This is the most critical food, there are a lot of preservatives, additives, taste improvements.
• Refuse refined sugar and sweets.Replace sweets with useful honey, fresh sweet fruit.
• Put useful products to a prominent place.The fruit plate in the middle of the table or cereal in the center of the table will surely attract your attention.
• Do not reject for good food initially.Make the transition - in the first week, remove fast food from the menu, in the second week - sugar and so on.If you feel close to the fault, they eat a piece of black chocolate or other favorite treats.

Diet

The result of weight loss directly depends on which food you prefer to eat.The transition to the correct nutrition will help not only succeed, but also consolidates the result.Diet should include nutritious but low food, lots of vegetables, fruits, cereals.For convenience, printing and hang a list of allowed and prohibited products on the refrigerator.