In search of a slender figure, many men and women are ready to go to anything.The most popular and quick way to get rid of extra kilos is a diet.To date, there are hundreds of power loss power systems.
Those who wish to lose weight cut the diet to a minimum number of calories, exclude fats and carbohydrates from the menu, adhere to diets expressed rigorous for 3 or 5 days in the hope of getting rid of the kilograms hated during this period.This leads to metabolic disorders and problems with the figure in the future.
Professional nutritionists recommend a healthy weight loss, which is based on dietary nutrition.To fill in the menu, you can contact a specialist or try to face you.To do this to everyone.It is only important to know the basic rules of the diet.
Basic principles
The basic principle of a diet is an adequate balanced diet.Fasting is rigorously prohibited.For good health, a person must use all the necessary substances: proteins, fats, carbohydrates, vitamins, minerals and trace elements.
It is better to completely exclude sugar.Golosi can be replaced with fructose or honey.But cooking must be completely abandoned.As for fats, Omega-3 fatty acids, which are found in seafood and walnuts, should be preferences.
The method of cooking products is of great importance.The most useful dishes to lose weight are steam dishes.It is allowed to cook and extinct the products.Fried and smoked must refuse not only those who wish to get rid of excess weight, but also of those who take care of their health
List of prohibited and permitted products
- Allowed:Lowly fatty meat, fish and seafood, dairy products -caseari with low fat, vegetables and fruit (with the exception of potatoes, banana and grapes), cereals, honey, walnuts, macarone products made with severe grades of wheat, eggs and mushrooms.
- Prohibited:Sausi, semifinated products, fast food, seeds, sweets, fatty meat, smoked meats, mayonnaise, margarine, producing accutive pasta, alcohol products.
An interesting fact: nutritionists consider chocolate with a cocoa content of at least 70% and a coupled piglet, which is considered more dietary on the chicken breast.
Products for those who wish to lose weight should be low and useful.Very often, people who want to lose weight, cut the diet, limit vitamins.There are several low -calorie content products rich in useful substances.These are algae, natural yogurt, legumes and garlic.They should be included in your menu.
Tips to lose weight
In order to obtain the desired results on dietary nutrition, it is necessary to adhere to different recommendations.
- Eat food often and gradually.Many people eat no more than twice a day.This is an unforgivable error that leads to a slowdown in the metabolism.It should be eaten 5 times a day, the volume of the food should only be a glass.Don't miss 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 simple clean water before each meal.It does not contain calories and causes a feeling of saturation.
- Calculate the calories.The daily rule of an adult is about 1200 kcal.But the diet should consist of dietary products.
- Most of the food is consumed in the morning, in bed no less than 3 hours.
- Take a diet diary, write your diet there and fix the results of weight loss.
- Try to eat at the same time.The body thus begins to work like a clock.
Correct menu
When filling in a menu for a week, all rules and recommendations should be taken into consideration.The most important thing: 5 -rack nutrition, small portions and adequate products.
Tasty dishes recipes
Many mistakenly believe that dietary nutrition is a complete refusal of goodies.However, from healthy products you can cook delicious dishes.
Cooked mackerel
The mackerel is a rather fatty product.But this fish contains Omega 3 acids and therefore it is very useful for people who control their weight.The mackerel cooked in the oven can even become a festive table decoration.
To begin with, the marinade is prepared.To do this, the juice of half of the lemon, the spices for the fish, a little salt, sugar and black pepper are mixed.The mackerel is in brine in the mixture for at least 30 minutes, after which they are cooked in the oven in a sheet or in a microwave oven in grill mode.For a side dish, rice or vegetables is suitable for this dish.
Golosi can prepare low calorie desserts for themselves.It can also be pancake, cheesecakes or cake.It is only that ordinary products must be replaced with diet: flour - bran and cream with low fat or yogurt cottage.The taste from this will not suffer at all and the figure will be happy.The delicious desserts are also prepared by fruit and nuts.
Plums with walnut
To prepare delicacies, you will need 500 g of plums and 100 g of walnuts.The fruits are washed thoroughly, small cuts are made and the bones eliminate.Golden walnuts are put instead of bones.Low calories or ricotta yogurt are beaten with a sugar substitute.Plums are arranged in plates, watering with the resulting sauce.Before serving, let yourself be in the refrigerator for at least an hour.
The slons are prohibited, but you can prepare delicious and healthy sausages independently.
Chicken sausages at home
First of all, they cook ground meat.To do this, 400 g of chicken fillet with two cloves of garlic and a small onion is crushed with a grinder or meat blender.Then, spices, vegetables (parsley, dill), 3 tablespoons of milk, 1 tablespoon of bran and 1 egg are added to the ground meat and 1 egg is carefully kneaded.It is recommended to leave the mixture for a couple of hours.
So a piece of film is spread on the work surface, exposes a spoonful of ground meat and forms the pieces in the form of sausages.From the sides, the film is twisted so that there is no excess air.Swear the sausages for 15 minutes in boiling water.
The opinion of the doctors
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 this diet, you can lose about a kilogram of excess weight.And this figure, according to nutritionists, is optimal.
This power system has no contraindications.Everyone can make a suitable menu for themselves, based on the individual characteristics of the body and lifestyle.Diet nutrition is also useful for children.However, they cannot lower the caloric content of the daily diet.
Real reviews
Many have tried dietary food on themselves and were satisfied with the result.The negative reviews on this diet were 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 have never been thin, especially fat in the hips.And after giving birth, he took his photo and was horrified.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 will not bring a result.
He told me about dietary feeding.I started eating 5 times a day, excluding flour and dessert.In my diet, oatmeal is mandatory for breakfast, a portion of protein for lunch (fish or lean meat), legumes.For a snack - fruits.My weight after 4 months is 58 kg.I am happy.
Victoria, 32 years old
I have been complete since childhood, while my younger sister was always my opposite - thin and tall.But she constantly observed her weight.I tried to put myself on a diet, but I refused.How to abandon chocolate, the only joy in life?But when once my sister made me weigh me, and I saw the number 102, it was a shock.And this is with a height of 162 cm.
My sister convinced me to try with her to pass together with dietary food.We compiled a menu and now we eat well.Together it's easier!I will not hide, sometimes we organize small holidays for ourselves.The sister calls him a new word "cheat".In general, the result for 6 months -18 kg.But let's go to the gym 3 times a week.
Alexandra, 35
I sat on diets from my youth.The hunger blows took turns with me with excellent meals.And up to 30 everything was fine.During the week of a rigorous diet, I put myself in order.But once I got on the scale and I saw the number 73. As usual, I decided to try the next diet.This time I chose Kefir.But the weight has not started.
Having met a huge number of nutritionists' recommendations, I realized that it was time for me to change the lifestyle and I chose dietary nutrition.This is not easy.But it is much worse for me to abandon a nice dress in the shop, since there are no suitable dimensions.The weight does not go very quickly.But the result adapts to me.Also, good health.For 2 months I launched 6 kg.