Tired of sitting on hungry diets, not to no result? Solution — a healthy diet for weight loss and the maintenance of the suppleness. Expert recommendations for weight reduction without limiting the food.
Any Person with overweight, at least once in his life sought the help of diets. As promised, many authors of these recommendations, which have for a short period of time, which in one or other product, you can quickly find just the body get rid of fat in all the right places very. Most of these systems weight reduction Frank quackery, and to lose your help weight, is unlikely, and those who work, are in fact harmful for the health.
The effect of this short-term weight loss, after the expiry of the deadline, the dropped pounds are back with a vengeance. And it is good, if not to him, the number of diseases, smoothly the transition into chronic. You need to understand that any diet is a hot iron, to be sold. The authors of such techniques spit deep on the end result and your health. A guarantee can decrease only the right diet for weight and maintain good Form.
You choose healthy foods
The System of the right diet is not a diet, so the menu for weight loss contains proteins, carbohydrates and fats in the right amounts. A special restriction is not provided, but since it comes to healthy eating, lens harmful products to exclude or significantly restrict.
Include unwanted:
- Smoked delicacies, meat and fish specialities;
- Canned food, including vegetables;
- Fatty Meat (Pork, Lamb);
- Finished Semi-Finished Products;
- Salted nuts, and Chips;
- The purchased sauces (Mayonnaise, Ketchup, etc.);
- Fried Dishes;
- Sweet Pastries;
- Crab sticks;
- Confectionery;
- Pre-Packaged Juices;
- Ready-Made Desserts.
To do not recommend eating all of the fast Food products. Also porridge oats belongs, preferably in tea bags.
Excess salt, sweeteners, colorants, flavouring substances will not benefit your health. Before buying a chicken barbecue will also be omitted, since in this way prepared the hull literally soaked unhealthy fats.
The number of different meat products in the diet: sausage, ham, frankfurters, sausages, to minimize better. They contain a large number of "chemistry" and fat. In addition, most of the manufacturers their products are not complementary to the most useful fillers.
It is, therefore, impossible to determine what you actually eat. In addition, in the sausage, and sausage with lots of salt, even if it is to cook a need to eat a piece of "doctor", the better.
Vegetables and fruits to the menu in the daily. They contain fiber, vitamins and minerals provide the body with all the necessary. Particularly useful as seasonal vegetables and fruits grow in your area.
In respect of the use, with Apple much better on the exotic mangoes or bananas, carrots or beetroot Avocado preferred. A healthy menu should contain at least 300 G of vegetables and also a lot of heart fruits.
Whole grains and legumes contain, besides starch and fiber, important trace elements such as iron, Magnesium, folic acid, selenium, and potassium. They contain vitamins, positive influence on the immune system and the nervous system. Products, minimal processing, such as brown rice or whole-grain bread, much healthier your "fellow man".
Simple carbohydrates, because of the special use for the body of them will not be where sugar and honey are better in limited quantities consumed. For the same reason, do not abuse, and dried fruit. In contrast to fresh fruits, large amounts of fruit sugar. Therefore, you eat better individually and as a light between-meals snack.
Where to find healthy fats, proteins and carbohydrates?
Carbohydrates
There are three types of carbohydrates: sugar, Cellulose, starch. The former include Fructose, Lactose and sucrose. You are in dairy products, vegetables, fruit.
Starch or complex slow-digesting carbohydrates, which are sources of cereals, legumes, cereals and vegetables. Cellulose belongs to the category of bad carbohydrates. It is necessary for the good working of the digestive tract. Included in vegetable, fruit, nuts, seeds.
Simple carbohydrates, or sugars, are quickly broken down by the body, increase the level of glucose in the blood. They give a boost of energy, therefore, indispensable in the case of severe physical or mental stress. However, after the increase in the recession. Sugar level drops, it creates the feeling of Hunger and, as a result, people eat too much.
Excess simple carbohydrates in fat. Healthy proper diet includes the consumption of adequate amounts of carbohydrates, and the normal people have to from 150 to 400 units.
Sources of useful carbohydrates serve:
- Cereals (Buckwheat, Millet, Rice);
- Pasta from durum wheat;
- Vegetables, including potatoes;
- Soy, Peas, Beans;
- Fruit and berries;
- Melons grow.
Fat
Fats — an important component of a balanced menu. They not only offer the beauty of the skin, hair and nails, but also the health of our cardiovascular System. Include healthy fats in vegetable oils, nuts, olives, seeds of sunflower.
The same source of polyunsaturated fatty acids, some varieties of fish (mackerel, salmon, herring, tuna). A sufficient amount of the right fats in the diet the prevention of heart attack, atherosclerosis, and even cancer is slimming.
Daily rate consumption of foods containing fats:
- Sunflower Seeds, Nuts — 30 G;
- Vegetable oils — 2 at the L;
- Oily fish — 150 GM (2 times per week);
- Flax seeds — 2 at the L;
- Olives or olives — 5 pieces;
The last meal should be not often. Us this fruit in canned food, so much salt. We should not forget that the products that burn fat, it is very rich in calories, so you don't absorb work uncontrolled. The proper diet includes the consumption of up to 30 grams of fat per day.
Protein
Protein the starting material for the structure of muscles, nerve fibers. He is active in the process of metabolism. Without amino acids in the diet, suppliers, and the Protein is not used, the process of a healthy weight reduction is possible. And it's not just cosmetic problems, although the wrinkles and blotchy skin to excite hardly anyone. However, the excess Protein is also not benefit. The right amount of Protein is calculated by multiplying the body weight with a factor of 0.5. The Slims calculation, starting from the desired weight.
Sources, full-fledged wholesome protein serve:
- White Meat (Chicken, Turkey, Rabbit);
- Offal (Tongue, Liver, Lung);
- Fish low-fat varieties;
- Eggs-chicken and quail;
- Cottage cheese and cheese;
- Sour Cream 10% Fat Content;
- Milk, Kefir, Fermented Baked Milk;
- Legumes and soy, mushrooms.
Nutritionists healthy diet be recommend to lose weight, on the basis of the following proportions: 50% carbs, 30% Protein, 20% fat.
Tip: a glass of warm water with lemon juice to drink before Breakfast — a good way to run the metabolic processes of the body.
What role do vitamins play in losing weight?
Disorders of the gastro — intestinal tract lead to the fact that the food is poorly digested and partially deposited in the fat Depot. Vitamins regulate the correct function of digestive enzymes prevents unwanted processes. The lack of the necessary substances the body reacts feeling of hunger.
Ascorbic acid and B-vitamins are the response of the metabolism. To stop when the deficit in the process of using body fat for energy. The man is apathetic, limp, weakness, confusion. A lack of these vitamins in the diet leads to a decrease of immunity. Ascorbic acid not contain in vegetables, fruits and herbs to lose any kind of problems with his lack of weight. But B vitamins are scarce because a lot of people pay attention to the weight, lean bread and yeast baking.
Tocopherol (Vitamin E) is particularly important for the representatives of the fair sex, as he is involved in the development of the female hormone estrogen. Its deficiency leads to a crash of the endocrine system and, as a consequence, to an increase in weight. In addition, Vitamin E as a natural antioxidant, is responsible for the beauty, longevity, and youthfulness of the skin.
Vitamins A, E and D in the complex helps the body metabolize minerals, which in turn regulates the activity of the pancreas. For example, zinc reduces appetite, chromium deters cravings for sweets, manganese purifies the bowels of the slag. While the weight reduction of this process is particularly active.
Calcium is responsible for the strength of the muscles and bones, but also contributes to the efficient processing of lipids. Magnesium promotes the work of all muscles, including the heart.
Deficiency in the diet of one or more components not only leads to cosmetic problems, but also to serious impairments. The regular intake of premium-quality Vitamin complexes you need to contain everything, not only to the desired harmony, but of beauty and health.
Designer menu for weight loss
Healthy, eating right not losing weight is difficult, if the process makes sense. The right products, always have on Hand, you need to buy a menu for a week and all that is necessary. "Harmfulness" to remove them from the refrigerator, to avoid unnecessary temptations.
As we have said repeatedly, the right diet does not limit you to a rigid framework. Therefore, the list of the courts not lead here, according to the days of the week, we will be, but you simply ask the possible options, from which you a week-long menu for weight loss.
Breakfast
Breakfast should consist of Protein products and slow-digesting carbohydrate meals.
Our task is to shake the metabolic processes, charge the body with strength and keep a feeling of satiety until lunch.
Options useful Breakfast:
- Steam omelette and cutting vegetables;
- Pasta from durum wheat with cheese (100 G/30 G);
- Quark with berries and a spoonful of honey;
- Two boiled eggs with vegetable salad;
- Oatmeal and fruit salad (Kiwi, Apple, pear, Mandarin and a little maple syrup);
- Cauliflower baked in egg;
- Pita with chicken breast (50 G), tomato, lettuce and homemade Mayonnaise.
Drink you choose according to your taste, the usual: coffee, tea, unsweetened juice, vegetable juice, milk.
Lunch
Lunch, according to food scientists, should be the soup, a full dish and even as dessert. Wherein
sweet need to eat immediately after eating, the level of sugar in the blood remained stable.
The potatoes in the first dish it is better not to put. Prepares the soup on meat, chicken or fish broth. In the process, excess fat are removed before cooking, if it is necessary. Meat or fish broth dishes suitable for main.
What can me for lunch:
- Shchi with meat, boiled beef, rice, salad. For dessert 1 thing of candy;
- Soup with meatballs made of chicken and noodles, Greek salad, half a Grapefruit with cinnamon;
- The ear cutting in Finnish, fish with a side dish of boiled sliced potatoes, vegetables (cucumbers, tomatoes, bell peppers), 1 Kiwi thing;
- Mushroom pasta, breaded chicken breast, beans, tomatoes, half of Marshmallow;
- Borscht vegetarian, chicken meatballs with pasta, a salad of radishes and spring onions, grapes ½ Cup;
- Soup, pea puree, potatoes, Beef Stroganoff wheat book, a leaf of lettuce with tomatoes Cherie, half a pear;
- Vegetable soup, beans stew, green beans, rice, Chicken cutlets (100 G) steam.
Variants of meal, weight, these are only examples of how the figure of the correct compilation of healthy menus. May not immediately absorb all the meals, and the best parts of the lunch into two meals. The soup you can eat for lunch, and the second and Dessert in about 3.5 hours. And then to dinner, just without the hungry cramps in the stomach.
Dinner
In the evening, the body is no longer the energy needed from the carbohydrates, but the processes of "construction" of the cells may occur, especially in the bedroom. Therefore,
who adheres to the System of the right diet, it is recommended, for dinner protein food.
For his successful Assimilation so you need to materials a certain amount of ballast. So, your ideal dinner, for a slim figure, vegetables, herbs and Protein main dish (meat, fish, cottage cheese).
Options for dinner:
- Chicken breast and Sauerkraut;
- Fish baked with tomatoes, onions and herbs;
- Steamed Pollock with a side dish of beans;
- Cottage cheese (150 G) of vegetables and cucumbers;
- Fish soup with vegetables (without potatoes);
- Baked rabbit with tomato salad;
- Fish or Chicken Schnitzel on a couple of garnished with asparagus;
- Pork chop Turkey, grilled, salad of cucumbers and greens.
Snacking 2 times a day: fruit, no more than 150 grams, a handful of almonds (5-7 pieces), plain yogurt, berries. To add every meal 3 slices of whole grain bread, with a weight of 40 grams. 30 minutes before bedtime you drink a glass of Kefir.
For the determination of the optimal ratio of products used to behave during lunch or dinner, Finnish food scientists invented in a simple way and it is "model plate". The right diet is as follows. In thoughts you will share your plate into two halves: a half of taking vegetables (raw, boiled, or steamed), and the second would be roughly equal parts protein and carbohydrates, that is, meat or fish, a side dish (pasta, cereal).
Tip: avoid food interference allows for the simple technique. Regular "day of gluttony", with the sought-after products. Of course, a box of chocolates or a cake, in its entirety, do not eat is needed, but exceed the standard of 500-600 kcal to be quite acceptable.