About 57% of the population of Russia suffers from obesity.Fighting this diet alone is not easy and even harmful.
There is a way out, it is very simple: eat well.
And also change your attitude towards food.A slender figure is, first of all, respect for a person for himself.That is, it is necessary to organize priorities, which is more important.If health is more important, it is worth abandoning everything that is harmful and switch to a healthy diet.
Let's find out if it is possible to lose weight if there are the right products, which healthy diet is, if it is effective instead of a diet and how to learn to eat well to obtain optimal weight.
Eat the right to lose weight without health damage
A competent attitude towards food is such a selection of dishes and these rules of power that allow you to feel full of strength and energy, appear well and maintain a healthy body weight.
The individual body weight (BMI) is calculated by the formula.It is necessary to divide the weight into kilograms into height in meters, erected in a square.
That is, with a weight of 70 kg and a growth of 1.7 meters, the equation will be as follows: 70 / (1.7 x 1.7) = 24.2.If the IMC proved to be from 18.5 to 25, then there is nothing to worry about.Everything is perfect.If lower, the weight is small for the norm, more than 25 - excess.And above 30 it is already obesity.However, the type of physique, age, genre should be taken into consideration.
Having noticed the problem, you have to take on the change of the diet.In order not to damage health, but, on the contrary, healing is necessary:
Exclude hunger, abandon different monodies;
Take the daily calculation of calories.The average daily numbers (2000 kcal - for women and 2500 kcal - for a strong half) allow you to maintain the shapes, to reach harmony, it is necessary to reduce calorie contents;
It is essential to observe the balance (30%, 30%, 40%), otherwise an imbalance will occur in the body, will begin to save itself by sending the uncontrollable hunger signals;
Eating often and a bit for the "dispersion" of the metabolism;
Carefully chew every piece;
Drink water in a glass every two hours, but not immediately after the meal.
Attention!And food is more useful when it is diversified, since all micro and macro elements are necessary for a healthy body.
The gradual transition to a healthy diet will not only damage the body, but also improve well -being.If you know how to eat correctly, it will not be difficult to lose weight both in 20 and 50 years.
Fundamentals, rules and principles of a healthy diet
The healthy diet is based on three main "whales":
calculation of calories;
a variety of products and dishes;
Compliance with food intake.
The calories content is important, since ideally the body should fill the energy spent through food.The violation of this balance leads to weight loss or obesity.
Diversity is necessary to meet the needs of all body systems in nutrients.The menu should not include products that bring damage, gradually must be replaced with the useful ones.
And the diet complies with a temporary program assigned for a meal.When a person eats at the same time, the digestive system works much more effective.
For those who get up early, you can join this program:
breakfast at 8;
the second breakfast at 10;
lunch at 1pm;
Afternoon snack at 4pm;
Dinner at 6pm.
For those who wake up at 9 in the morning, you can observe the following way:
Breakfast at 10;
the second breakfast at 12;
lunch at 2 pm;
Afternoon snack at 5pm;
Dinner at 20 hours.
Important!You have to drink enough water: about 30 mg per kilo weight per day.It is not rigorously recommended to drink water with gas during the weight loss period.The gas bubbles expand the stomach and increase appetite.
List of allowed and prohibited products in weight loss programs (table)
Almost every food can be eaten by losing weight.It is only important to know the measure.
| Recommended products in the morning | Recommended products in the evening | Unwanted products |
|---|---|---|
| Kislomolochnoe with a minimum or average percentage of the fat content | Low fat fish, birds | Fried dishes, fatty meat |
| Lean meat and poultry meat, variety of fish with low fat content | Ugly fruits | Milk |
| Bread Otrubnoj and rye | Kislomolochnoe of medium percentage fat content | Canned food |
| Vegetable soup and unsaturated broths | Protein omelette, soft egg | Sausages, sausages, sottaceti |
| Vegetables, mushrooms | Vegetables | Mayonnaise |
| Group | Seafood | Chips, fast food |
| Ugly fruits | Mushrooms | Margarine, refined oil |
It is also advisable to exclude pastries and sweets high from the list of their product basket.Instead, to choose neutral desserts that can be quite useful: jam, pastille, marshmallow.
Interesting!It is necessary every day that there are some delicious ones, better up to noon.There will be less damage from them than from the psychological tension caused by constant waste.
Further funds to quickly lose weight at home
For those who do not have time to regularly visit the gym, the exit is in moderate nutrition and Nizkokalorijnom.To lose weight faster, you need:
A process with a low -content diet begins.
Two glasses of water will not interfere with the morning meal;
It is weekly to download for the day: there are only cucumbers, or only watermelon or strawberries, or you can eat vegetables or just fruit all day;
Take excursions for at least 40 minutes.
And we must eat slowly, at certain hours and 5-6 times fractionally little per fractional.
You have to drink up to 2 liters of water per day.It is very good if it is melted or boiled water, decoctions, herbs or berries.
All about superfondes, additives and vitamins for each day
In order not to suffer from a lack of macro elements and traces, it is worth adding vitamins, additives and superfuds to power.Superfudom is called food enriched with vitamins and minerals.It is also called sports nutrition.
There are many vitamins to choose from.But it is better to consult a doctor before making a choice.
Diets and healthy diet
With a balanced diet, an additional diet is not necessary.The body will take the shapes in which it works perfectly.A person will lose exactly so many kilos of weight when the body is convenient for normal existence.
If the task is to become much thinner, then rational nutrition can be combined with temporary diets.You can organize a weekly diet or more.But we have to remember: so that the kilograms do not return, we must rigorously adhere to the principles of a healthy diet.
Effective diets
All diets are effective if they are observed.The choice depends only on taste preferences, body characteristics, health problems.
| The name of the diet | Basic principles | Duration | Expected results |
|---|---|---|---|
| Kremlin diet | Low carbohydrate diet in which protein products prevail. | A week to four weeks | Every day of the first week is lost in one kilogram.So the weight loss process becomes less effective.In a month you can lose up to 15-20 kilograms. |
| Separate nutrition | Eat only products compatible from each other, do not mix Uglevodnuyu and protein foods. | For a week and for life | In the first week you can lose up to 5 kilograms.In addition, weight loss is slower, but in a month you can get rid of 15-20 kilograms/ |
| "Vegetable and fruit" diet | A low calorie diet, during which only amidaceous fruits and non -vegetables are possible, without restrictions in boiled, stewed and raw form. | 7 days | In a week you can get rid of 2-4 kilograms/ |
Most of the other diets are also based on separate nutrition or on the Nizkokalorijnom menu.
Food help in weight loss
Kremlin systemNutritions are based on the fact that the body, without carbohydrates, consumes internal energy reserves from fat deposits for the digestion of protein foods.You can eat meat, fish, walnuts, cheese, sausages, without feeling hunger.At the same time losing with overweight trust.We have to refuse desserts, don't eat after 18 hours.Vegetables and fruit can be added to the menu in two or three weeks, but in small quantities.
Essenceseparate nutritionIt is based on the fact that the digestion of some products occurs faster if they do not mix them in a technique.Since a different type of product requires different enzymes and time for digestion.There is a table of compatibility of the products.If you use them separately, the digestion process will accelerate, the metabolism will increase.Therefore, the extra kilos will leave faster.
"Vegetable and fruit" dietIt contains a lot of fiber, which gives a feeling of satiety and helps to divide fat cells.And the energy value is not high.It is necessary to use these gifts of nature without salt and sugar, oil.The body receives a sufficient amount of vitamins and minerals, intestinal functioning is activated.You can't eat after 18 hours.Products such as bananas, potatoes are excluded.
Let's start correctly: an approximate menu according to a scheme for a healthy diet
Give food preferences, make a menu.It is necessary to determine the calorie content of the dishes in advance and distribute the planned dishes for the entire week.For example, it is undesirable to combine fish and chicken in one day.
It should also be considered that in the morning it is assumed that 50% of the total number of calories per day.And dinner should be easy, a portion is small.It is better to drink tall drinks -calories in the morning.
Morning meal:
Porridge of any cereal;
boiled egg;
a cup of tea;
Plum or pear.
Snack: Choice - Kislomolochnoe, fruit salad or Mugley.
Dinner:
mushroom soup with cheese;
Shnitzel or barbecue with rice;
cabbage salad with vegetable oil;
juice.
Snack: to be chosen between - Cheese Cottage with a stop or 30 g of walnuts.
Evening meal:
Hek stewed in cream;
stewed vegetables;
A cup of green tea.
A pre -complying menu increases control and self -discipline.
The main conclusions
Eating according to reasonable rules means observing the calorie contents in the interval of 1,500-1800 kcal for women who are not very active in life, 1800-2000 kcal for men.
It is also important to observe the Bzhu balance according to Formula 1: 1: 4. To lose weight, you should eat food from the list of allowed products.
Competent nutrition will lead to the stabilization of weight and excellent well -being.
A healthy power complex can completely replace a diet, so think about it twice before sitting with a limited diet.All lost kilograms can return.
Storage for the first time.And when you start losing weight and known for sensations and mirror, as the weight goes, the motivation will be added.