Many men and women are ready to go to anything to achieve their slender figure.The most popular and fastest way to get rid of extra pounds is the diet.To date, there are hundreds of energy systems for weight loss.
Those who want to lose weight are cut to minimal calories, excludes fats and carbohydrates from the menu, follow the strict express diet for 3 or 5 days, hoping to get rid of hated kilograms at this time.This will lead to metabolic disorders and problems in the future.
Professional nutritionists recommend healthy weight loss based on dietary nutrition.To compile the menu, contact a specialist or try to cope alone.To do this for everyone.It is only important to get to know the basic rules of the diet.
Principles
The basic principle of the diet is a proper balanced diet.Fasting is strictly forbidden- For good health, people need to use all the necessary materials: proteins, fats, carbohydrates, vitamins, minerals and trace elements.
It is better to completely exclude sugar.Sweet teeth can be replaced with fructose or honey.But the baking must be completely left.As far as fats are concerned, Omega-3 fatty acids in seafood and nuts should be given preference.
The method of cooking products is of great importance.The most useful food for losing weight is steamed foods.Products are allowed to cook and vaccinate.Roast and smoked not only those who want to get rid of excessive weight but also those who just take care of their health
A list of prohibited and permissible products
- Allowed:Low fatty meat, fish and seafood, low -fat dairy products, vegetables and fruits (except potatoes, bananas and grapes), cereals, honey, nuts, macaron products hard wheat, eggs and fungus.
- Forbidden:They produce sausages, semi -finished products, fast food restaurants, seeds, sweets, greasy meat, smoked meats, mayonnaise, margarine, acacco -dough, alcoholic products.
Interestingly, nutritionists take into consideration at least 70% cocoa chocolate and a pair of piglets considered as a diet, such as chicken breast.
The products of the products you want to lose weight should be low calories and useful.Very often, people who want to lose weight reduce their diets, restrict themselves in vitamins.Many low -calorie products exist and are rich in useful materials.These are moss, natural yogurt, legumes and garlic.These must be included in the menu.
Tips to lose weight
Many recommendations must be followed to achieve the desired results of dietary nutrition.
- Eat food often and little by little.Many people do not eat twice a day.This is an unforgivable mistake leading to a slowdown in metabolism.You should eat five times a day, the amount of food should not be more than a glass.Don't miss breakfast, lunch or dinner, and prevent you from feeling hunger!
- Drink at least 2 liters of liquid daily.Nutritionists recommend drinking a glass of simple clean water before each meal.It does not contain calories and causes a feeling of saturation.
- Calculate your calories.The adult daily norm is about 1200 kcal.But the diet should consist of dietary products.
- Most of the food is consumed in the morning, at least 3 hours before going to bed.
- Take a diet diary, write your diet and record the results of your weight loss.
- Try to eat at the same time.The body begins like an hour.
Correct menu
If a weekly menu is compiled, all the rules and recommendations must be taken into account.The most important thing is: 5-rack nutrition, small portions and appropriate products.
Recipes of delicious food
Many people mistakenly believe that dietary nutrition is a complete rejection of delicacies.However, you can cook delicious food from healthy products.
Fried mackerel
The mackerel is quite greasy.But this fish omega contains 3 acids, so it is very useful for those who check their weight.The mackerel baked in the oven can become decorating the festive table.
First of all, the marinade is made.For this, half of the lemon juice, spices of spices, little salt, sugar and black pepper are mixed.The mackerel is marinated in the mixture for at least 30 minutes and then baked in oven or in a microwave in grill mode.For a garnish, rice or vegetables are suitable for this food.
Sweet teeth can make low -calorie desserts for themselves.It may be pancakes, cheesecake or cake.Just the need to replace the usual products with the diet: flour and cream with low -fat cottage cheese or yogurt.The taste from this will not suffer at all and the figure will be happy.The delicious desserts are made of fruits and nuts.
Plums with nuts
You will need 500 g of plums and 100 g of walnuts to make your hands.The fruits are thoroughly washed, small cuts are made and the bones are removed.Gilded nuts are placed instead of bones.Low calorie yogurt or curd is beaten with sugar replacement.The plum is laid on plates, watering on top of the resulting sauce.Leave to stand in the refrigerator for at least one hour before serving.
Slover is forbidden, but you can make delicious and healthy sausages on your own.
Home chicken sausages
Above all, they cook minced meat.To do this, 400 g of chicken film collapses with two cloves of garlic and a small onion with a meat grinder or blender.Then spices, greens (parsley, dill), 3 tablespoons of milk, 1 tablespoon dandruff and 1 egg are added to the minced meat and 1 egg is thoroughly swollen.We recommend that you leave the mixture for a few hours.
Then a piece of foil is distributed on the work surface, lay a tablespoon of minced meat and form the workpieces in the form of sausages.On the side of the movie is screwed to prevent excess air.Eskpa sausage for 15 minutes in boiling water.
The doctors' opinion
Doctors believe that dietary nutrition is the best way to get rid of excessive fat deposits.This is a healthy weight loss that does not harm the body.For a week, using such a diet, about one kilogram can lose weight.And this number is optimal according to nutritionists.
There is no contraindication to this energy system.Everyone can make a suitable menu for themselves, based on the unique characteristics of the body and lifestyle.Dietary nutrition is useful even for children.However, they cannot reduce the calorie content of your daily diet.
Real reviews
Many people tried the meal food and were satisfied with the result.Negative opinions about diets were left only by those who want quick results in a short period of time and do not know how to follow the system.
Anastasia, 28 years old
I was never thin, especially in the hips.And after giving birth, he took his photo and was frightened.69 kg, 167 cm height seemed disgusting.I decided to go to the gym.The coach there told me that physical activity without proper nutrition does not result in results.
He told me about dietary nutrition.I started eating five times a day, excluding flour and sweet.During my diet, oatmeal is a must for breakfast, a part of protein lunch (fish or lean meat), legumes.Snack - fruits.My weight after 4 months is 58 kg.I am happy.
Victoria, 32 years old
I've been complete since my childhood, while my sister was always the opposite - thin and tall.But he kept watching his weight.I tried to put it on a diet, but I refused.How to leave chocolate is the only pleasure in life?But once my sister weighed and saw the number 102, it was shock.And it's 162 cm height.
My sister persuaded me to try to switch to diet foods with her.We've put together a menu and we eat well now.Together easier!I'm not going to hide it, sometimes we organize small holidays for ourselves.The nurse calls this a new kind of "fraud".Usually the result is 6 months -18 kg.But we still go to the gym three times a week.
Alexandra, 35
I was sitting on my diet from my youth.The hunger strikes alternated with great food.And up to 30 everything was fine.The strict diet week I tidy myself up.But once I stood up on the scales and I saw the 73.As usual, I decided to try the next diet.This time I chose KEFIR.But the weight didn't leave me.
After completing a huge number of nutritionists' recommendations, I realized that it was time to change my lifestyle and choose dietary nutrition.It's not easy.But for me, it is much worse for me to leave a beautiful dress in the store because there is no proper size.The weight does not go too fast.But the result suits me.Plus, good health.I threw 6 kg for 2 months.