In pursuit of a thin figure, many men and women are ready to go to nothing.The most popular and quick way to get rid of extra pounds is a diet.So far, there are hundreds of weight loss energy systems.
Those who wish to lose weight shorten their diet to a minimal number of calories, exclude fats and carbohydrates from the menu, adhere to strict diets expressed for 3 or 5 days in the hope of getting rid of hated pounds during this time.This leads to metabolic disorders and problems with the picture in the future.
Professional nutritionists recommend healthy weight loss, which is based on dietary nutrition.To compile the menu, you can contact a specialist or try to handle yourself.To do this for everyone.It is only important to know the basic rules of the diet.
The basic principles
The basic principle of a diet is a proper balanced diet.Fasting is strictly forbidden.For good health, a person should use all the necessary substances: proteins, fats, carbohydrates, vitamins, minerals and trace elements.
It is better to completely exclude the sugar.The sweet tooth can be replaced with fructose or honey.But baking will have to be completely abandoned.In terms of fats, omega-3 fatty acids found in seafood and nuts should be given preference.
The method of cooking products is of great importance.The most useful weight loss dishes are steam dishes.Allowed to cook and quench products.Fried and smoked should reject not only those who want to get rid of excess weight, but also those who simply take care of their health
List of prohibited and permitted products
- Allowed:Low meat, fish and seafood, low -fat dairy products, vegetables and fruits (except potatoes, bananas and grapes), cereals, honey, nuts, pasta products made from strong grades of wheat, eggs and mushrooms.
- Forbidden:Sausages, semi -finished products, fast food, seeds, cakes, fatty meat, smoked meats, mayonnaise, margarine, production of acactive dough, alcoholic products.
An interesting fact: nutritionists consider chocolate with a cocoa content of at least 70% and a paired pig, which is considered more dietary than chicken breast.
Products for those who want to lose weight must be low calorie and useful.Very often, people who want to lose weight, cutting their diet, limiting themselves to vitamins.There are some products with low calorie content and rich in useful substances.These are kelp, natural yogurt, legumes and garlic.They should be included in your menu.
Tips for losing weight
To achieve the desired results for dietary nutrition, it is necessary to adhere to some recommendations.
- Eat food often and little by little.Many people eat no more than twice a day.This is an unforgivable mistake that leads to a slowdown in metabolism.It should be eaten 5 times a day, the volume of food should not be more than one glass.Remember breakfast, lunch or dinner and prevent a feeling of hunger!
- Drink at least 2 liters of liquid per day.Nutritionists recommend drinking a glass of pure simple water before each meal.It contains no calories and causes a feeling of satiety.
- Calculates calories.The daily rate of an adult is approximately 1200 kcal.But the diet should consist of dietary products.
- Most food is consumed in the morning, dinner no less than 3 hours before bedtime.
- Get a diet diary, type your diet there and adjust the results of weight loss.
- Try to eat at the same time.The body thus begins to function as an hour.
The correct menu
When compiling a menu for a week, all rules and recommendations should be considered.The most important thing: 5 rack feeding, small pieces and the right products.
Delicious recipes for dishes
Many mistakenly believe that dietary food is a complete rejection of good.However, from healthy products you can cook delicious dishes.
Baked mackerel
Mackerel is a fairly thick product.But this fish contains omega 3 acids and therefore it is very useful for people who control their weight.The oven baked mackerel can even become a festive table decoration.
To begin with, the marinade is prepared.To do this, half the lemon juice, spices for fish, a little salt, sugar and black pepper are mixed.The mackerel is the pickles in the mix for at least 30 minutes, after which they are baked in an oven in the foil or in a microwave in the grill mode.For a side dish, rice or vegetables are suitable for this dish.
Sweet tooth can prepare low -calorie cakes for themselves.It can even be pancakes, cheesecakes or cake.It is only that the usual products will need to be replaced with dietary: flour - bran and cream with low retail yogurt or yogurt.The taste will not suffer at all, and the figure will be happy.Delicious essences are also prepared from fruits and nuts.
Walnut
To prepare treatments, you will need 500 g prunes and 100 g nuts.The fruits are completely washed, small cuts are made and the bones get out.The gilded nuts are placed in place of the bones.Low -knight yogurt or curd cheese is beaten with a sugar substitute.Prunes are paved on tiles, irrigated on top with the resulting sauce.Before serving, let it stand in the refrigerator for at least one hour.
Slovers are forbidden, but you can prepare independently delicious and healthy sausages.
Chicken sausage at home
First of all, they cook minced meat.To do this, 400 g chicken fillet with two garlic cloves and a small onion is crushed with a meat grinder or blender.Then, spices, greens (parsley, dill), 3 tablespoons milk, 1 tablespoon bran and 1 egg is added to minced meat, and 1 egg is fully cooked.It is advisable to leave the mixture for a few hours.
Then part of the film is spread on the work surface, coat a tablespoon of minced meat and forms the workpiece in the form of sausages.On the sides, the film is twisted so that there is no excess air.Concrete sausage for 15 minutes in boiling water.
Doctors' opinion
Doctors believe that dietary nutrition is the best way to get rid of excess fat deposits.This is a healthy weight loss that will not damage the body.For a week, using such a diet, you can lose about a kilo of excess weight.And this figure, according to nutritionists, is optimal.
This power system has no contraindications.Everyone can make a menu suitable for themselves, based on individual body characteristics and lifestyle.Dietary nutrition is also useful for children.However, they cannot reduce the calorie content of the daily diet.
Real reviews
Many of them have tried dietary food over themselves and were happy with the result.Negative reviews for this diet are left only by those who want quick results in a short time and do not know how to adhere to the system.
Anastasia, 28 years old
I've never been a thin, especially fat on the hips.And after the birth of the children, she took her photo and was terrified.69 kg with a height of 167 cm seemed disgusting.I decided to go to the gym.There, the coach told me that physical activity without proper nutrition would not work.
She told me about dietary food.I started eating 5 times a day, excluding flour and sweet.In my diet, oats are mandatory for breakfast, part of lunch protein (fish or lean meat), legumes.For a snack - fruit.My weight after 4 months is 58 kg.I'm happy.
Victoria, 32 years old
I have been complete since my childhood, while my little sister was always my opposite - scarce and high.But she constantly looked at her weight.I tried to put me in a diet but I refused.How to abandon the chocolate, the only joy in life?But when once my sister made me weighed, and I saw the number 102, she was a friend.And this is with a height of 162 cm.
My sister persuaded me to try with her to spend diet food together.We have compiled a menu and now we eat well.Together is easier!I will not hide, sometimes we organize small vacations for ourselves.The sister calls this a new word -fyle "trick".In general, the result for 6 months -18 kg.But we still go to the gym 3 times a week.
Alexandra, 35
I sat in the diet by my youth.Hunger strikes alternated with me with great meals.And up to 30 everything was okay.During the week of a strict diet, I put myself in order.But once I got into the scales and saw the number 73. As usual, I decided to try the next diet.This time I chose kefir.But the weight did not leave.
Meeting a large number of nutritionists' recommendations, I realized that it was time for me to change my lifestyle and choose dietary food.This is not easy.But it is much worse for me to abandon a beautiful dress in the store, as it has no appropriate size.Weight does not go too fast.But the result suits me.Plus, good health.For 2 months I threw 6 kg.