Tired of sitting on the starvation diets that do not work? Solution of problems — healthy eating for weight loss and preservation of the slenderness. Autonomy of exercises to lose weight without restrictions in the food.
Any person with overweight, at least once in your life, he sought the help of the diets. As the promise of the numerous authors of these recommendations, in the short term, limiting the conclusion of a particular product, you can easily get rid of the fat deposits in the right places very quickly. Most of these systems to reduce the weight of the frankness with quackery and lose weight with its help, it is likely that you do not, and those who work there, are actually harmful to the health.
The effect of this thinning is of short duration, at the end of the period, launched the pounds returned with a vengeance. And well, if they do not join the bouquet of the disease, to the perfection that become chronic. You have to understand that any diet is demanded of a product that should be sold. The authors of such methodologies deeply spit on the end result and your health. The warranty can only give the good food to lose weight and to maintain their good form.
We select products that are useful
The system of nutrition is not a diet, therefore, the menu diet includes proteins, carbohydrates, and fats, in the quantities required. Special restrictions, well, that is not supposed to, but rather because it is a healthy diet, objectively detrimental to the products you have to exclude or limit considerably.
Not desired are:
- Smoked fish and meat specialities;
- Canned foods, including vegetables;
- Fatty meats (pork, lamb);
- Finishes semi-finished products;
- Salted nuts and potato chips;
- Going to buy sauces (mayonnaise, ketchup, and others);
- The fried dishes;
- Crab sticks, sticks;
- Packaged juices;
- Finished the desserts.
It is not recommended to eat any fast food. To them, even the oatmeal mess in bags.
The excess of salt, saharozameniteli, dyes, flavors not inure to the benefit of his health. From the purchase of chickens to the grill also it is better to renounce, since it is prepared in a manner carcass literally soaked harmful fats.
The amount of different meat products in the food: cold meats, ham, sausages, sausages, it is better to reduce to a minimum. Containing a large amount of "chemistry" and of the fat. In addition, most of the manufacturers add to their products, not the most useful of fillers.
Therefore, it is not possible to determine that in reality eaten. In addition, in sausages and cured the amount of salt, even if the need has arisen to eat a piece of "the phd", it is better to boil.
Fruits and vegetables should be included in the daily menu is mandatory. The information contained in them, fiber, vitamins and minerals provide the body with everything you need. The most useful are considered to be the season of the fruits and vegetables that grow in their region.
From the point of view of the use, of the apple with the branches much better exotic mango, or bananas, carrots, beets, it is preferable to avocado. Healthy menu should contain a minimum of 300 grams of vegetables and the same without the fruit sugar.
Whole grain and legumes contain, besides starch and fiber, important minerals, such as iron, magnesium, folic acid, selenium, and potassium. In its composition includes vitamins, have a positive effect on the immune system and the nervous system. Products passed a minimum of processing, such as the brown rice or the bread flour, semolina, are much more useful to their "partners".
Simple carbohydrates, which refers to the sugar and the honey, it is better to say, in limited quantities, as the special benefit that the body does not. For this same reason, it is not worth abusing and nuts. Unlike fresh fruits, they contain a large amount of fructose. Therefore, to eat better for parts as a snack.
Where to find useful fats, proteins and carbohydrates?
There are three types of carbohydrates: sugars, fiber, starch. The first ones include fructose, lactose and sucrose. Are the dairy products, vegetables, fruits.
Starches or complex, slowly digestible carbohydrates, the sources of which are cereals, legumes, whole grains and vegetables. Fiber belongs to the category of bad carbs. It is necessary for the proper functioning of the gastrointestinal tract. There is in vegetables, fruits, nuts, grains.
Simple carbohydrates, or sugars, are quickly broken down in the body, improving the level of glucose in the blood. Give a surge of energy, therefore, are indispensable for serious physical or mental loads. However, after the uprising of a decrease. The sugar level reduces, it produces the sensation of hunger and, as a result, the person eating in excess.
The excess of simple carbohydrates, delayed in fat. Healthy and proper nutrition involves the consumption of enough amounts of carbohydrates, while the layman must be from 150 to 400 units.
Useful sources of carbohydrates are:
- Cereals (buckwheat, millet, rice);
- The wheat paste solid varieties;
- Vegetables, including potatoes;
- Soy, peas, beans;
- Fruits and berries;
- Melons of the culture.
Fats are an important part of the balanced menu. They provide not only the beauty of the skin, hair and nails, but also the health of our cardiovascular system. Contain useful fats in the vegetable oil, nuts, olives, sunflower seeds.
From the same source of polyunsaturated fatty acids are some of the varieties of fish (mackerel, salmon, herring, tuna). Sufficient right amount of fat in the diet serves for the prevention of myocardial infarctions, atherosclerosis and even cancer.
Days of standard consumption of foods containing fats:
- Seeds, nuts — 30 g;
- Vegetable oil — 2 h. l;
- Fatty fish — 150 g (2 times a week);
- Flax seeds — 2 h. l;
- The olives — 5 pieces;
The past consume you should not often. To us, the fruits come to preserved the form, therefore, contain a large amount of salt. Do not forget that the food that burn fat very high in calories, so that they absorb without control is not going to work. Proper nutrition involves the consumption of up to 30 grams of fat per day.
Protein is the main material for the construction of the muscles, nerve fibers. Actively participates in the process of metabolism. Without amino acids in nutrition, provider and serves the protein, the process of a healthy weight loss is not possible. And this is not only cosmetic problems, despite of wrinkles, and has dropped the skin are also few to enjoy. However, the excess of protein, well, that is not going to benefit. The right amount of protein is calculated by multiplying the weight of the body on the coefficient of 0.5. To lose weight calculation occur, on the basis of desired weight loss.
Sources of full and easily digestible protein are:
- The white meat (chicken, turkey, rabbit);
- Offal (tongue, liver, lung);
- Fish lean varieties;
- Chicken eggs and quail;
- Cottage cheese, and cheeses;
- Sour cream 10% fat;
- Milk, kefir, ryazhenka;
- Legumes and soy, mushrooms.
Nutritionists recommend healthy diet to lose weight, from the following ratios: 50% carbohydrates, 30% protein, 20% fat.
Tip: a Glass of warm water with lemon juice, drunk before breakfast is a great way to run the metabolic processes of the organism.
The role of vitamins in the process of losing weight?
The disruption of the gastrointestinal tract, become absorbed, the food is not partially digested, it slows the fat deposit. Vitamins regulate the proper functioning of the digestive enzymes, avoiding unwanted processes. The lack of need of substances that the body responds to the sensation of hunger.
Ascorbic acid and vitamins of the group participate in the reactions of the metabolism. When their deficiencies in the process of utilization of fats for the production of energy stops. The man becomes listless, slow, appears weakness, confusion. The lack of these vitamins in the nutrition leads to a general decline of immunity. Ascorbic acid contains in vegetables, fruit, and vegetables, therefore, the special problems with the shortages of weight loss does not occur. But here are the vitamins of the group In relation to the deficit, since many people, looking out for the weight, they refuse the bread and the yeast.
Tocopherol (vitamin E) is especially important for representatives of the beautiful sex, it is involved in the development of the female hormone, estrogen. Its lack causes blocking of the hormonal system and, as a consequence, with the increase of weight. In addition, vitamin E as a natural antioxidant, is responsible for the beauty, longevity, youthfulness of the skin.
Vitamins A, E and D in the complex helps the body to absorb beneficial minerals, which, in turn, regulate the work of the pancreas. For example, zinc reduces appetite, chromium is beating the desire for sweet, manganese purifies the intestines from slags. During the thinning of this process is especially active.
Calcium is responsible for the strength of the muscles and the bone tissue, as well as contributes to the efficient processing of lipids. The magnesium stimulates the functioning of all muscles, including the heart.
The lack in the diet of one or more of the components of the cause not only aesthetic problems, but more serious worse. The regular consumption of quality of the vitamin complexes that contain all what is necessary, not only will help to achieve the desired harmony, but maintain the beauty and health.
The designer menus to lose weight
Healthy, the diet is not so difficult if you approach the process of prudence. For the suitable product always to hand, it is necessary to plan the week's menu and buy everything you need. "Harm," remove from the refrigerator, to avoid the excess of temptations.
As has already been said, good food doesn't restrict you external hard. Therefore, to bring here is a list of dishes, respectively, the days of the week we will not, and simply we will present the possible options, of which you will choose weekly menus for weight loss.
The breakfast should consist of products of protein and slowly absorbed carbohydrates dishes.
Our task of shaking the processes of change, the loading of the body mood and keep the feeling of satiety until lunch.
Useful options breakfast:
- Steam tortilla and the orchards of court;
- The durum wheat pasta with cheese (100 g/30 g);
- Cheese with fresh strawberries and a tablespoon of honey;
- Two hard-boiled eggs with vegetable salads;
- Oatmeal and a fruit salad (kiwi, apple, pear, tangerine and a bit of maple syrup);
- Cauliflower baked in the egg;
- Pita chicken breast (50 grams), tomato, salad and mayonnaise.
The drink choose to your taste, that to which we are accustomed: coffee, tea, sugar-free morse, vegetable juice, milk.
The lunch, according to nutritionists, must necessarily include the soup, the full second dish, and even dessert. And
the dessert should be consumed immediately after eating, for which the level of sugar in the blood remained stable.
The potatoes in the first dish it is better not to put. Prepare a soup of meat, chicken or fish broth. Before cooking remove excess fat, if necessary. The meat or fish broth for the second course.
That may be present in the lunch:
- Beef soup, boiled beef, rice, salad of vegetables. Dessert 1 thing sweet;
- Soup with meatballs chicken and pasta, Greek salad, half grapefruit with cinnamon;
- Ear fins, fish with garnish of boiled potatoes slices, vegetable gardens court (cucumbers, tomatoes, peppers), kiwi 1 thing;
- Alpha noodle, cutlet of chicken breast, struchkovaya green beans with tomato, half of marshmallow;
- Soup of vegetables, chicken, meatballs with pasta, salad, radishes and green onion, grapes ½ cup;
- Soup of mashed peas, no potatoes, a meat dish with buchweizen, salad plate with tomato cheri, the half of the pear;
- Soup of vegetables, beans, struchkovaya, the rice, the chicken meatball (100 g) of steam.
The food options of the mass, here are just a few examples, as illustration of the right way, healthy menu. It is not necessary to absorb immediately all of the meals, the best thing of all is to share a lunch into two meals. The soup you can eat lunch, while the second and dessert at through 3.5 hours. Then, and before dinner easily on foot, without hunger spasms in the stomach.
At night, the body does not need energy from carbohydrates, but the processes of "construction" of the cells occur just in the dream. Therefore,
the fact that holds a power system, it is recommended to consume at the dinner of protein food.
For the success of the assimilation necessary in the same way that a certain amount of fiber. Therefore, your dinner is perfect for the slender figure of this vegetables, vegetables and the protein dish (meat, fish, cheese).
- The chicken breast and add it to the cabbage;
- Baked fish with tomato, onion and herbs;
- Baked haddock with boiled beans;
- Cottage cheese (150 gr) with the green and the cucumber;
- Fish soup with vegetables (without potatoes);
- Rabbit in the oven with tomato salad;
- Fish or chicken cakes, steamed with a garnish of asparagus;
- Chop turkey on the grill, cucumber salad and parsley.
Chop 2 times a day: the fruit no more than 150 gr, a handful of almonds (5-7 pieces), plain yogurt, berries. To each reception of food, add 3 slices of whole wheat bread, with a weight of 40 g each. 30 minutes before sleep you can drink a glass of kefir.
To determine the optimal ratio between the products that are used in the time of lunch or dinner, Finnish nutritionists have invented a easy way and called a "model plate". A correct diet is the following. Mentally divide your plate in two: one half of the occupy vegetables (raw, steamed or in a stew), and the second will be approximately in equal parts of protein and carbohydrates, that is to say, the meat or the fish dish (pasta, cereals).
Tip: to prevent the safety failures allows simple reception. Periodically perform the "day of gluttony, using sought-after products. Of course, eating a box of chocolates or a whole pie is not worth, but exceed the standard in 500-600 kcal acceptable.