The Post not an ideal situation when you reset the extra weight. Only escalates the situation, the bloating, the body and causes stress. This want to constantly have to make up for the lack of energy, minerals, vitamins and other things without which man cannot survive. The best solution is diet.
It can be used with a minimum of inconvenience to get the maximum result. What? Graceful lines, refined body contour, nice body, and zero fat.
Use diet
How is this different from other schemes of the meal? Diet food for weight loss closer to the medical field. This can be prescribed by a doctor in the disturbance of certain organs and systems. Therefore, it can be different, differ depending on the type of the tables. After all heard of the "diet table number 1" and so on in sequence. But in the last time is often used to get rid of excess body weight.
The first and most important feature of this approach to food intake – absolute security. This is not a newfangled diet, but a way to support myself normal for a long time. Can though all life to follow the principles of this diet, because it:
- do not burden the internal organs and systems;
- control even balance between the elements;
- it helps in better absorption of food and to get the most benefit;
- does not cause attacks of hunger and stress.
- not allowing fat to be deposited;
- effectively breaks down food;
- do not cause health problems.
Diet for weight loss: principles
To effectively lose body mass and adjust the shape, it takes just three steps:
- replace some of your usual meals in the diet;
- to refuse to eat after 18.00;
- not to stay in place and move more.
Such a food regime, regardless of the refusal, prohibitions and restrictions. It is only the quality of the power system, which is ideal for healthy way of life. Takes into account the biological rhythms of the person and fills the desired amount of energy. Controls the amount of nutrients. Monitors optimal body weight. Take into account a number of factors:
- health;
- age;
- in the climatic conditions of living;
- types of heat treatment products;
- their number;
- the chemical composition of the food;
- a normal diet in the region;
- calories and so on.
Terms of delivery
Diet food for weight loss also require to take into account the 3 basic conditions. It is the quality of food, amount of food diet.
To reduce the calories quite simple – you need to limit fat and carbohydrates. To get the desired result, is sufficient to gradually reduce up to 500 calories. The body will not feel the stress of the sudden rejection of food by prolonged starvation. The resulting mass of the body is determined and will not grow, because the appetite becomes moderate.
Still, what about the diet? For its implementation it is worth considering a few rules. They are simple and very doable:
- eat 4 times a day;
- sit at the table at the same time;
- not too hot and not too cold food;
- dinner 3-4 hours before bedtime.
And calories of the first Breakfast can be 30%, second Breakfast (snack) – 10%, lunch – 40% to 45%, dinner – 15% to 20%. The daily quantity of liquid should reach 2-2,5 l. Because of the lack of water in the body can lead to dehydration, a surplus – a disturbance in the functioning of the heart and the kidneys.
Recommendations on diet
It is for the rejection of meat (mostly from fat), smoked meat, alcohol, fried food. The focus is on the vegetable soup. Even food diet for weight loss where use. Cooking recipes simple and straightforward:
- in a pot of water put whole onion and leave to boil;
- add sliced tomatoes, spinach, carrots, beans in pods and
- boil 10 minutes;
- add the parsley, black pepper, ginger (grated) chicken breast (already cooked and cut).
An important role for salads. However, they do not need to use the sauces (especially mayonnaise) and mix too many components. Here is the complete correlation:
- RUB 1 Apple and carrots;
- add the pine nuts and a few raisins;
- gently mix the ingredients.
Vegetable salad, seasoned with olive oil, or a self-prepared composition. You do this in a blender grind the fennel, garlic and vegetable oil, then pour over the salad. Limit the consumption of salt, add goat cheese or salty cheese.
Bread should be selected durum grains. Just like the pasta, on the basis of which is easy to prepare diet pasta:
- spaghetti cooked in just salt water;
- stew in a frying pan 3 ripe tomatoes with olive oil;
- gradually mix in the grated carrot and garlic;
- then put in a mixer and whip until smooth;
- obtained seasoned spaghetti sauce and Parmesan cheese.
Tips on losing weight with diet
- Eat by the clock, exactly at the specified time. Otherwise diet for weight loss, will turn into torture.
- Never use sharp jumps in weight. Enough to lose weight each week by 1 kg. This approach will be a new weight for a long time and never dial.
- Try to encourage your achievements. Encourages the transition into the next phase and strengthens the will.
- Do not ask too much. If you 1, when I broke and ate the chocolate, not bothering himself. After all, no one bothered to get back to the beginning of the diet the next day.
- Eat small portions, but often. Don't wait for the hunger – this is not the criterion, only factor in the accumulation of fat.
- Use for snacking dried fruit or other products which have a lot of fiber.
- Drink plenty of fluids, for example, water with lemon and ice, herbal teas. They will help to fill the stomach, normalize the moisture content at the cellular level.
- Move more actively and more often. If you don't do, fitness, aerobics, exercise, do at least exercise in the morning. If it does not match, try not to use the elevator. Fight on foot with small gaps between the stops.
- Replace conventional plates or small bowls. This will automatically reduce the amount of servings, making it easier to diet for weight loss.
About menu
1. option (maintenance calories – 1100):
- Breakfast # 1 – oatmeal 200 grams of any berries, 50 g (fresh and frozen), coffee without sweeteners and additives (tea);
Breakfast No. 2 – 2 grated fresh carrots; - lunch – porridge 100 g, salad or vegetable stew with 1 table spoons of olive oil, choose a tea without sweeteners or only water;
- afternoon snack – ½ Cup. (large), chopped fruit, on the third tea without sweeteners;
- dinner – boiled meat 100 g (poultry – choose chicken or Turkey), salad with 1 table. L. olive oil.
2. option (maintenance calories – 1450):
- Breakfast No. 1 – 200 g cottage cheese (fat free), half a banana, a choice of tea without sweeteners or coffee;
Breakfast No. 2 – 2 grated fresh carrots with 1 table. L. olive oil, all citrus (except lemon); - lunch – porridge, rice 100 g salmon (cooked in a double boiler), vegetables, 300 g (also cooked) in the form of salad with 1 table. L. olive oil;
- afternoon tea – sandwich bread 30 g 30 g cheese (fat free), 1 each of bell pepper and tomatoes;
- dinner – egg white omelette with veggies, salad 200 g