Especially lose to weight must be done correctly. Movement and walks in the fresh air should be an integral part of your daily Routine. Not less attention should be paid to, and the right diet for weight loss. This does not mean that you should to get involved with new-fangled diets. In General, the result of which is a short term weight fast out and back so fast, sometimes even by means of new extra pounds. Also, you can't trust diets to "sit" on which you can experience the constant feeling of hunger. The essence of the proper diet is that you balanced, supplies the body with all the necessary vitamins and minerals. Here, you will not receive any additional calories, you are not the constant desire tortures, a look in the fridge, the body is healthy and the figure nice and slim. And this improves not only health, but also the mood.
Principles of proper nutrition
For starters, a few simple rules you should remember. There is often a little bit 5-6 times a day and preferably at the same time. Your food should be fresh, it must be present fruits and vegetables. The number of drinks per day water – at least two litres. A glass of water, better two, should be the drink for 30-40 minutes before meals. About carbonated water and next to the room in General, you should forget for ever.
And necessarily – a well-balanced diet! Daily rate of protein for the people, on average, is 60-110 G/day, fat – 70-120 G/day, carbohydrates – 260-570 G/day. The exact value depends on body weight, age, gender, the individual peculiarities of the organism. The same also applies to the energy value of food. It ranges from 2000 to 3000 kcal depending on what kind of lifestyle you lead: sedentary or active. If you like physical work, and calories, accordingly, need more. In the cold season, the body needs more and more energetically valuable food. If you want to lose weight, then you should know that the reduction of daily calories involves less than 1000 kcal health problems! It is worth noting that the amount of protein, fat, carbohydrates and calories, as a rule, specified on the packaging of the products. Bills.
Diet for losing weight
The basis for your menu should be berries, a chicken, Turkey, rabbit, lean red meat, fish, eggs, low-fat dairy products, cereals and of course fruit, vegetables and herbs. Pay attention to the cabbage. In any type of cabbage contains a lot of fiber which gives a feeling of fullness of the stomach and reduces the appetite, makes the chair more often and cleanses the intestines. Cabbage there are anti-oxidants, many vitamins (A, C, E, K, PP, U, and In the group) and trace elements (calcium, phosphorus, potassium, Magnesium, iron, copper, zinc, manganese, fluorine).
One of the available products for weight loss – Grapefruit. It lowers the level of insulin – a hormone to reduce blood sugar levels, but also affects the reserves of fat.
Do not forget about apples and pears. They contain pectin. Filling the stomach, these fruits create a feeling of satiety, even though the calorie content in them is quite insignificant. The use of the Apple before the meal significantly reduces the amount eaten during the main meal. And fiber insoluble in bulb a positive effect on the intestines and from the body of toxins and heavy metals.
A perekusom berries, a handful of your favorite nuts.
In addition, you should in the diet, dietetic products, specifically for weight loss. For example, cereals without added sugar – is a low-calorie mixture of grains, nuts and dried fruit. Some manufacturers replace the last of the useful freeze-dried fruits and berries, almost 100% of the vitamins. Cereals are ideal for a healthy Breakfast.
Instead of the usual sugar in Desserts and beverages in a sensible sweeteners add to the best natural and safe: Fructose, Sorbitol, Glucose. Now, some calories poor food and drinks, making it possible to control the appetite, making the feeling of Hunger. One of them is soluble chicory for weight loss. He won the trust of many supporters of the right diet.
To eliminate from the food all kinds of canned food, sodas, Energy Drinks and alcohol (except dry wine in moderation). No benefits to your health will bring you. Smoked, salted and deep-fried dishes should be by the steamed or in the oven. Cakes, pastries, ice-cream, all kinds of pastries and greasy foods should be completely excluded from the use. You forget the milk and milk products with sugar, yogurt, sweet curd, glazirovannie sirki, as well as potato chips and fried potatoes. In meats and sausages large amounts of fat and very little nutrients and must be disposed of, therefore, of this food.
The menu for the day
In view of the above-mentioned rules, let us try an experimental menu for the day. So, Breakfast. We recommend 5-6 tablespoons of cereal pour a glass of warm milk or butter milk. Plus Apple or pear. Or you can eat two whole-grain Toast, 30 G of low-fat cheese, a boiled egg and a Cup of green tea or chicory, with sugar substitute. Lunch: on the first low-fat meat, fish or chicken broth with the addition of spicy herbs. On second – and-vegetable salad with Dressing of lemon juice and olive oil, hot Sandwich (whole grain bread, herbs, chicken breast, soft cheese). On the second, you can cook the steamed fish with a little rice, better in brown. As a drink recommend, fruit and berries-stewed fruit with sweetener. For dinner – baked fish with vegetable salad. As a beverage – hot chicory.
Do not forget to eat-carbonated mineral water before eating. In the breaks between the meals to eat 2-3 times. As products for such snacking vegetables and fruit, and light Desserts will be used. For example, muesli without sugar with low-fat yogurt and a spoonful of honey. Or favorite jam from berries or fruit, but not welded with a natural sugar, but with its substitutes, for instance fructose.