Proper diet, if weight menu every day

The principles are correct nutrition, many nutritionists call free diet. This is one of the most popular destinations in the normalization of body weight. In today's world is the concept of a proper diet (DD) is interpreted differently. Some argue that there is a need to completely give up meat, bread, sugary. The proposed methodology does not require such victims. All you need to do is to follow some of the recommendations and properly prepared diet.

Balanced nutrition improves the metabolism, thereby losing weight. This mode is optimum, that people who have digestive problems, patients who have diseases of the gastrointestinal tract (DIGESTIVE tract), cardiovascular system, diabetes. Natural products with moderate amounts of fat, protein and carbohydrates, which help to improve the work capacity and improve your mood.

How to properly diet to lose weight

To lose weight, sticking to a balanced diet, which is actually the most important – to take into account the need to body calories and your daily activity. The basis is a proper diet pills consist in this, that replace high-calorie, fatty and fried food useful products rich in vitamins and minerals, and prevent snacks on the go.

If all of the recommendations and calculate the calories RS help you lose weight an average of 5-7 kg per month, depending on the specific organism. The following tips experienced nutritionists will help to understand the diet and to master the principles of its construction:

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  • The energy content of meals a day should meet the cost of the body. People overweight overall calorie food does not exceed 900-1000 kcal. Standard norm of the energy content of people of moderate activity – 1200 kcal, athletes – 1600-1900 kcal.
  • The chemical composition of the products must fully meet the body's needs. Try to eat a variety of foods magnesium, calcium, phosphorus and other needed macro - or micronutrients.
  • Learn how to follow a diet regime. You should eat small portions, but often through equal intervals

Rules

Proper diet, if losing weight – it's not a diet in the classic sense of the meaningless words. It is a lifestyle, so the rules need to be followed regularly. They're simple, that they acquire, what is needed is the desire to achieve success:

  • Drink enough water. To calculate the desired volume of liquid can be a special application on the phone or take advantage of standards. The norm is considered to be 1,5-2 liters of fluid a day whereas tea, compote, water or other drinks.
  • Clearly follow the regime. Don't let yourself nibbling on the move, even if there is a slight feeling of hunger. Over time, the organism to get accustomed to get the right food at the right time.
  • Expertly select products. Not all of them are well-suited to each other. Find, print out and put in the fridge to the table in compliance.
  • Buying a meal carefully study the composition. What less is there all entered, the more useful and natural makes the product turned out to be.
  • Bake, not fry – this is the main rule of RS. During the frying you use a lot of vegetable oil or animal fat, which always accumulates in the body. If you want to lose weight, to cook a meal for a couple, in the oven or eat foods fresh.
  • Filling up your salads is mayonnaise and a spoonful of olive -, flax-or sesame oil, which is mixed with lemon juice.
  • Eat should be in small portions, small plates. The maximum pause between meals (not including sleep) – 4 hours.
  • Carefully chew the food, not confusing to read newspapers, browse the web, smartphone or tv viewing.

Mode the right diet pills

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That the body regularly to get to work the necessary vitamins, trace elements, should eat often – at least 5-6 times a day. The profile must be color so that each of the meal passed in approximately equal periods:

  • Start your breakfast 7-9 hours of the morning. It is time to eat carbs. They are decomposed in the body longer than the rest of the components. Eat breakfast porridge with fruit or an omelet with vegetables, drink freshly squeezed juice. If the sport, go workout, before a meal.
  • Slide the box not later than 12 hours per day. A good time to dine at the first foods buffet. Suitable for light vegetarian soups, soup without fried vegetables, cabbage soup, mushroom soup-mash.
  • Lunch 13 to 15 hours. At this time, the organism can still digest complex foods, so eat pasta, cereals, whole wheat bread or potatoes for lunch allowed. If you want to sport in the afternoon, then eat complex carbohydrates there is a need to reduce and put emphasis on protein include food.
  • Before dinner it is possible to eat on weekdays between 16 and 17 hours If you closely had lunch, then lunch in between. Otherwise, eat an apple, pear or other fruit, drink a glass of juice or keefiri.
  • The best time to stop eating – 18.00-20.00. Dinner is the ideal protein food – fish or lean meat and vegetables, as an alternative – fruit salad, curd casserole or omelet is a protein. If you want to lose weight, be sure to eat, but not later than 2-3 hours before bedtime.
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Diet

The result of weight loss depends directly on the kind of food you prefer to eat. Exercise and proper nutrition helps not only to achieve success, however, and embed the result. The food should contain nutrient, but low calorie food, lots of vegetables, fruit, grass grain. Convenience to print out and put on the refrigerator a list of permitted and prohibited foods:

Junk food

Useful products

white bread, yeast baking, a puff pastry

bread wholegrain flour, rye, or adding bran

soups are a strong broth, milk, bean cultures

vegetarian soups, soup-porridge, vegetables, liquid foods lean broth

fatty meat, fish

the concern of grain – rice, buckwheat, barley, oatmeal, couscous, bulgur

care, homemade pickled fish or meat for long term storage

sauteed with fresh baked vegetables – tomato, cabbage, turnips, cucumbers, zucchini, pumpkin

sausages, frankfurters, semi-finished products

lean meat – fillet poultry without skin, rabbit, beef, veal -

greasy curd, whipped cream, salty cheese

lean fish – bream, perch, cod, saithe, shellfish, flounder

sweet buy juices, aerated mineral waters, alcohol (except unflavoured wines)

steam omelette, an egg, hard-boiled (not more than 2 pcs. per day)

culinary fats, sharp sauces, mayonnaise

dairy products are low in fat curd, yogurt, milk, cheese, yogurt

some species have fruits and berries – raisins, bananas, grapes, dates, figs

fresh berries and fruits

fast food restaurants, crunches, chips, other "dry" food

green tea, red, natural, coffee, kibuvitsamarjade

Power supply schematic diagram

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By learning the principles of digestion of certain substances in the body, scientists have come to the conclusion that certain types of products poorly suited for each other, provoke indigestion, heartburn, flatulence, fermentation in the intestine. In addition, incompatible products are not completely digested, not only bringing benefits to the body, but also becoming fat.

Is there a special table, where is indicated the compatibility of products. So do not combine meat with potatoes or pasta products. Served with chicken or beef served with a baked or grilled vegetables. All the foods are recommended to prepare a minimum quantity of oil or fat. The transition to a proper diet pills nutritionists recommend to explore the detail of this tag.

In addition, the experts noticed a pattern between the desire to eat the "harmful" food and certain substances deficiency in the body. In order not to break the diet, try to replace sweets and other dishes useful products without breaking the diet:

How to properly drink water

Nutritionists is always advisable to drink daily at least two liters of fluid. This can speed up the metabolism, helps prevent overeating, dehydration. In addition, that water must be the drink, it is important to understand – how to do it. There is a definite plan:

  1. Definitely drink before breakfast two glasses of water. The liquid fills part of the total volume of the stomach, helping fast enough. Start your meal can be already 15-20 minutes. If the clean water in such a quantity of drink is complex, add a half teaspoon of honey or a few drops of lemon juice.
  2. Two glasses of water to drink closer to 12-14 hours, 20 minutes lunch. After lunch 2 hours of something to drink does not, it is categorically forbidden to use any liquid with eating.
  3. Before dinner, drink 1 cup of water. Food drink prohibited. To avoid swelling, do not eat tea, kefir, or other liquids drinks 2 hours before bedtime.
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It is a well known fact, that the speed is set and the weight loss depends on metabolism of person. So, some may be chubby, literally, from the water, the other but without the risk of weight eat pastries. Scientists have determined that there are beverages, which may affect the speed of metabolic processes:

  • Green or monastic path. She is not only affects the metabolic rate, but has a diuretic effect, stimulating the rapid thin into.
  • Ginger broth. Ginger root contains capsaicin – the substance that gives the drink sensitivity, improves digestion, has a mild antibacterial effect.
  • Juice. Natural, freshly squeezed juices (especially orange, grapefruit, celery), has been proven to improve metabolism. To eat better on an empty stomach, for example, in the morning, replacing the juice in 1 cup of water.
  • The infusion of sage. Drink not only promotes better digestion, but will help prevent colds.
  • Liquid chestnut. Healing potion gives energy, cleanses the body of toxins.

How to prepare the right diet pills

The menu should be planned so that there is taken into account all the principles of right diet pills. Important is not only the color of the meal of the day clock, but to take into account this calorie. Nutritionists recommend the distribution of the daily diet calorie:

  • breakfast – 500-600 kcal;
  • snack – 150-200 kcal;
  • lunch – 300 to 400 kcal;
  • kellaviietee – 150-200 kcal;
  • dinner – 300 to 400 kcal;
  • drinks – 100-200 kcal.

Weeks menu

In drawing up the diet for 7 days, should be taken into account calorie foods, because the the right diet pills does not mean the complete surrender favorite treats. To adjust the number of eaten per day, you need to table calorie products. Energetic value of manufacturers indicate on the label of your products or find a table of calorie can be on the internet. That enough, but not overeating, it is recommended to follow the following indicators:

  • People lead a sedentary lifestyle, per day is permitted to eat less than 1200 kcal.
  • We offer narva, athletes, when they begin a fitness diet need to increase up to 1800 kcal.

By following these guidelines, the color weekly menu is not difficult. Eat should be 4 to 5 times per day through equal time intervals, that the digestion tuned to the desired biological rhythm.