First of all, lose weight properly. The exercise and outdoor walks should be an integral part of your daily routine. No less attention should be paid and competent nutrition to lose weight. This does not mean that you have to get involved in the latest fad diets. As a general rule, its result is short-term – weight-fast-and it goes so fast it becomes, at times, even by the addition of new kilograms. In addition, you can not rely on the regimes, "sitting" on that you feel hungry constantly. The essence of nutrition is that it is balanced, provides the body with all the essential vitamins and minerals. If you do not receive the excess of calories, you don't have the constant desire to look in the fridge, the body more healthy, and the figure of the beautiful and slender. And this improves not only the welfare, but also the mood.
For a start, it is worth remembering a few simple rules. It has often and little by little: 5-6 times per day and preferably at the same time. Your food should be fresh, must necessarily be present in fruits and vegetables. The number of drinking water day – not less than two litres. A glass of water, and the best of the two, should you drink for 30 to 40 minutes before the meal. On the water of soda and fast food it is to be forgotten forever.
And always a balanced diet! The daily amount of protein for an average person is 60 to 110 g/day, fat – 70-120/day of carbohydrate – 260-570 g/day. The exact value depends on the mass of the body, the age, the sex, the individual characteristics of the body. The same thing happens with the energy value of the food. That varies in the range of 2000 to 3000 kcal on the basis of what kind of life style: sedentary or active. If you have a physical job, and calories, respectively, more is needed. In winter, the body requires more energy worth of foods. If you want to lose weight, you know that the daily reduction of calories to less than 1000 kcal lead to health problems! It is worth noting that the amount of proteins, fats, carbohydrates, and calories that is normally indicated on the packaging of the products. Always pay attention to this.
The basis of your menu should be chicken, turkey, rabbit, lean red meat, fish, eggs, dairy products, cereals and, of course, fruits, berries, and vegetables. Note that in the col. In any type of cabbage contains lots of fiber, which gives a feeling of fullness, gastric, and therefore reduces the appetite, makes the chair more often and clean the intestine. In the col are antioxidants, plenty of vitamins (A, c, E, k, pp, U and b group) and minerals (calcium, phosphorus, potassium, magnesium, iron, copper, zinc, manganese, fluorine).
Another of the products available to lose weight – the grapefruit. Reduces the level of insulin – the hormone of reducing the level of glucose in the blood, and also affects the reserves of fat.
Do not forget the apples and the pears. Contain pectin. Fill the stomach, these fruits create a feeling of satiety, but the calorie value of them is insignificant. The consumption of apples before meals would significantly reduce the amount eaten at the time of the main meal. And insoluble fibers pears beneficial effect in the intestine and is eliminated from the body of toxins and heavy metals.
Excellent snack could become a handful of your favorite berries or nuts.
In addition, you must include in your diet food diet, especially designed to lose weight. For example, muesli with no added sugar – it is low in calories of a mixture of cereals, nuts and dried fruits. Some manufacturers replace the last most useful dried fruits and berries, which remain almost the 100% of the vitamins. The cereals are ideal for a healthy breakfast.
In place of the regular sugar in desserts and beverages, it makes sense to add saharozameniteli, best natural and safe: fructose, sorbitol, glucose. Now they have developed some low-calorie meals and drinks, to control the appetite, reduces the feeling of hunger. One of them instant chicory to lose weight. He had already gained the trust of many of the supporters of a proper diet.
Must be excluded from the diet all kinds of canned goods, soft drinks, energy drinks and alcohol (except the dry wine in moderate amounts). Any benefit your health that do not take advantage of. Smoked, salted, and fried dishes should be substituted the steamed or in the closet of air. Cakes, pastries, ice cream, all sorts of sweets and fatty foods should be excluded from their consumption. Forget the dairy products with sugar: yoghurt, fresh cheese, with cheese, – as well as French fries and baked potatoes. In cured sausage and contains a huge amount of fats and substances useful for very little, therefore, this food must also resign.
Taking into account the standards referred to above, we will make experimental menu of the day. Thus, the breakfast. We recommend 5-6 tablespoons of muesli pour a glass of hot skimmed milk or yogurt. More of an apple or a pear. Or you can eat two whole grain toasted bread, 30 grams of broth, cheese, hard-boiled egg and a cup of green tea or chicory with a sugar substitute. Lunch: in the first – lean meat, fish or chicken broth with the addition of herbs. In the second one – vegetable salad with dressing of lemon juice and olive oil, hot cream sandwich (whole wheat bread, vegetables, chicken breast, soft cheese). In the second, you can cook steamed fish with a little rice, best – pardo. As a drink we recommend fruity-compote of berries with a sugar substitute. Dinner – baked fish with vegetable salads. As a hot beverage from chicory.
Do not forget to consume water without gas mineral before the meal. In the intervals between the main meals should be eaten 2-3 times. The quality of the products for these snacks can be used fruits and vegetables, as well as diet desserts. For example, unsweetened cereals with low-fat yogurt and a spoon of honey. Or jam one of the favorite berries or fruit, but cooked not with the natural use of sugar, and its substitute, for example, fructose.
