In search of a thin figure, many men and women are ready to go to anything.The most popular and fast way to get rid of extra pounds is a diet.To date, there are hundreds of energy systems to lose weight.
Those who wish to lose weight cut their diet to a minimum number of calories, exclude fats and carbohydrates from the menu, adhere to strict diets for 3 or 5 days with the hope of getting rid of the kilograms hate during this time.This leads to metabolic disorders and problems with the figure in the future.
Professional nutritionists recommend healthy weight loss, which is based on dietary nutrition.To compile the menu, you can communicate with a specialist or try to face on your own.To do this to all.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 strictly prohibited.For good health, a person needs to use all necessary substances: proteins, fats, carbohydrates, vitamins, minerals and trace elements.
It is better to exclude sugar completely.The tooth of the sweets can be replaced with fructose or honey.But bake will have to be completely abandoned.As for fats, omega-3 fatty acids, which are in shellfish and nuts, must have preference.
The method of cooking products is of great importance.The most useful dishes to lose weight are steamed dishes.It is allowed to cook and extinguish products.Fried and smoked should reject not only those who wish to get rid of excess weight, but also those who only care for their health
List of prohibited and allowed products
- Permitted:Low fat, fish and shellfish, low fat products, vegetables and fruits (except for potatoes, banana and grapes), cereals, honey, nuts, macarona products made of hard grades of wheat, eggs and mushrooms.
- Forbidden:Sausages, semi -ends, fast food, seeds, sweets, fatty meat, smoked meats, mayonnaise, margarine, acactive mass production, alcoholic products.
An interesting fact: nutritionists consider chocolate with cocoa content of at least 70% and an amazing piglet, which is considered more dietary than chicken breast.
Products for those who wish to lose weight should be of low qualification and useful.Very often, people who wish to lose weight, cutting their diet, are limited to vitamins.There are several products with low calorie content and rich in useful substances.These are algae, natural yogurt, legumes and garlic.They must be included in their menu.
Tips for losing weight
To achieve the desired results in dietary nutrition, it is necessary to adhere to several recommendations.
- Eat food often and little by little.Many people do not eat more than twice a day.This is an unforgivable mistake that leads to a slowdown in metabolism.You should eat 5 times a day, the volume of food should be nothing more than a glass.Do not miss breakfast, lunch or dinner and avoid 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 calories.The daily norm of an adult is approximately 1200 kcal.But the diet must consist of dietary products.
- Most of the food is consumed in the morning, Cene no less than 3 hours before bedtime.
- Take a diet diary, write your diet there and repair the results of losing weight.
- Try to eat at the same time.The body begins to function as a clock.
Correct menu
When compiling a menu for a week, all rules and recommendations must be taken into account.The most important thing: 5 rack nutrition, small portions and adequate products.
Tasty dishes recipes
Many mistakenly believe that dietary nutrition is a complete rejection of sweets.However, from healthy products you can cook delicious dishes.
Baked mackerel
Mackerel is a pretty fat product.But this fish contains Omega 3 acids and, therefore, is very useful for people who control their weight.The baked mask can even become a decoration of the festive table.
To start, the marinate is prepared.To do this, the juice of half of the lemon, spices for fish, a little salt, sugar and black pepper are mixed.The mackerel is in vinegar in the mixture for at least 30 minutes, after which they are baked in an oven in aluminum foil or in a microwave in grill mode.For a garnish, rice or vegetables is suitable for this dish.
Golos can prepare low desserts in heats for themselves.It can even be pancakes, cheese or cake cakes.It is only that ordinary products will have to be replaced by the diet: flour: bran and cream with low -fat cheese or yogurt.The taste of this will not suffer at all, and the figure will be happy.Delicious desserts are also prepared from fruits and nuts.
You could with walnut
To prepare the treats, you will need 500 g of plums and 100 g of nuts.The fruits are completely washed, small cuts are made and the bones are taken.The golden nuts are placed instead of the bones.The yogurt or caste of low qualification is beaten with a substitute for sugar.Pasas plums are placed in plates, watered at the top with the resulting sauce.Before serving, let stand in the refrigerator for at least an hour.
The slaves are prohibited, but they can prepare delicious and healthy sausages.
Chicken sausages at home
First, they cook minced meat.To do this, 400 g of chicken fillet with two garlic cloves and a small onion is crushed with a grinder or a meat blender.Then, spices, vegetables (parsley, dill), 3 tablespoons of milk, 1 tablespoon of bran and 1 egg are added to the minced meat, and 1 egg are thoroughly tied.It is advisable to leave the mixture for a couple of hours.
Then, a piece of film is extended on the work surface, place a tablespoon of minced meat and shape the work pieces in the form of sausages.On the sides, the film twists so that there is no excess air.Swear 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 such a diet, you can lose approximately a kilogram of excess weight.And this figure, according to nutritionists, is optimal.
This energy system has no contraindications.Everyone can make an adequate menu for themselves, based on the individual characteristics of the body and lifestyle.Dietary nutrition is useful even for children.However, they cannot reduce the calorie content of the daily diet.
Real reviews
Many have tried dietary foods themselves and were satisfied with the result.Negative reviews about this diet were only for those who want rapid results in a short time and do not know how to adhere to the system.
Anastasia, 28 years
I have never been thin, especially fat in the hips.And after childbirth, she took her photo and 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 adequate nutrition will not bring a result.
She told me about dietary nutrition.I started eating 5 times a day, with excluded and sweet flour.In my diet, oatmeal is mandatory for breakfast, a portion of lunch protein (fish or lean meat), legumes.For a snack - fruits.My weight after 4 months is 58 kg.I'm happy.
Victoria, 32 years
I have been complete since childhood, while my younger sister was always my opposite: thin and tall.But she constantly watched her weight.I tried to put myself on a diet, but I refused.How to leave chocolate, the only joy in life?But when once my sister made me weigh, and I saw the number 102, it was a shock.And this is with a height of 162 cm.
My sister persuaded me to try to change to dietary food.We have compiled a menu and now we eat well.Together it's easier!I will not hide, sometimes we organize small vacations for ourselves.The sister calls this a new "trap" formation word.In general, the result for 6 months -18 kg.But we still go to the gym 3 times a week.
Alexandra, 35
I sat in diets of my youth.Hunger strikes alternated with me with excellent meals.And up to 30 everything was fine.During the week of a strict diet, I put myself in order.But once I put the balance and I saw the number 73. As usual, I decided to try the next diet.This time I chose Kefir.But the weight did not leave.
Having fulfilled a lot of nutritionist recommendations, I realized that it was time to change the lifestyle and choose dietary nutrition.This is not easy.But it is much worse for me to leave a beautiful dress in the store, since there is no suitable size.The weight is not very fast.But the result looks good for me.In addition, good health.For 2 months I threw 6 kg.