Certainly, each of us, even the day sitting in some kind of dieting. For those same hundreds and all such effective, than to believe the ads. And this — ad — this happens very deftly, and often bring their authors fabulous fees.
Take, for example, diet have Pierre On is a Very popular stuff... that ruined the health of thousands of women and men all over the world. But the author of the — dear doctor, with years of experience. True, it still association, the doctors was thrown out of school. But the myth is that somehow not affected.
Or here is the diet Elena Malysheva.. Amazing, how is the most popular tele-doctor country offers to eat some kind of food in the packet... And the value of the favorite a lot of mono-diets — rice, kefir, apple... let us remember still with Herbalife and sell the eggs of the tapeworm. Incredible, what an ill-considered steps we are going to fight for slimness! And now remember or is it better to write in a prominent position:
Important! None of the diet, with the exception of the medical according to the testimony of (tables 1-15), is not healthy! Not looking for a simple solution, despite the positive reviews and promising photo.
Our organism every day performs an enormous amount of work. Every second in this place, millions of challenging processes in the majority of of which even scientists have not been resolved. And their normal flow of a body must eat. And here we him, in order to maintain your figure BOOM! — get today only keefiri. Or the apple. And so with enviable regularity.
No, definitely the process of losing weight does not force itself to wait, but at what cost? And then we complain there is reduced immunity, gastritis, depression and some of the girls and at all get into the operating system... the Examples in this save.
In general, I recommend you make it clear that any diet, except medical, that is bad. And well in every respect healthy, good, rational — generally a proper diet. Here are his principles for us now needs to be sorted out. How to put menu the right diet pills each day, that the girls we have and talk about on.
Principles of RS
In fact, the correct diet are very simple and follow his principles are quite simple... If to live in the countryside and not see all the diversity, smoked meat, sweets, ready for breakfast-and semi-finished products. Have to work hard to learn not to notice the shelves. Hey, the feet, we have another department! Stomp is the vegetables, meat and groceries.
Important! The right balanced diet means to minimize the addicting "wrong" products — muffin, greasy and salty food, products, augmentatiivse of appetite.
It seems that everything is easy, but let us decompose according to the shelves.
That there is possible
Nutritionists compiled a lot of tables to tablets, you can take the basis. But in fact, the correct diet for weight reduction — it is a medical table no 8. So nothing new and revolutionary there, is not. It's not the magic kind, such as weight loss groups blood. May be, is due to the lack of "chips" such a diet and does not produce quick hype. And completely in vain.
The Arsenal of useful products, if the RS is very rich. This is pudrud, vegetables, unsweetened fruit, mushrooms, lean meat, fish, eggs, low-fat dairy products, dried fruits, nuts, seafood (here -, you'll be carousing!), dining room parsley, algae, whole grain bread and much more. Our task is to reduce the fat per and sweet products, increasing the intake of vitamins and fiber.
The suggestions and menu literate nutritionists, follow the principle of the pyramid:
- The basis for the ration of slow carbs (macaroni durum wheat, whole wheat bread, pudrud), polyunsaturated fatty acids (linseed oil, remember?), vegetables and fruits. While the vegetables should be more by about a third.
- In second place is the foods that contain protein, of animal and vegetable origin (fish, poultry, eggs, nuts, legumes).
- The third dairy (milk, kefir, curd). If you have problems with the digestion of this category of products, to replace its tablets calcium and vitamin D3.
- Fourth — the red meat and fast carbs (sweets, pork, beef).
The pyramid may be somewhat different group of people. For example, vegetarians and raw foodists. The same also applies to people who have problems with health. Allow products should be adapted to the functions of the digestive and endocrine systems (gastritis, ulcer, diabetes, etc.).
That there is a need to restrict and how
To definitively get rid of belly fat, you need to restrict all of the the most expensive. In fact, it is all settled on the fourth rung of the pyramid. Oh, and the heavy weight in the winter! But we are taking will in a fist and cross from the list of purchases:
- pastry and rich pastries;
- sweet soda;
- chocolate, except black;
- the fat of the meat;
- preserved with oil;
- fatty milk products;
- sauces, mayonnaise, creams;
- fast food together with transport and just on the street;
- snacks (crunches, chips, snacks... fu-fu-fu, throw it immediately!)
Rough constraint should be imposed in sweets, alcohol, sweet fruits and can.
Completely give up sweet can't! Glucose — this is the energy that absolutely all life processes. Another thing is that to get it can be in a different format and different products. A can of coca-cola and sweet apple, agree, are not one and the same.
Plays an important, and time is the consumption of alcohol is sweet. You can eat sweets before lunch, because the spend of energy from the end of the day. And here is the jam of the evening kefir cheesecake — a bad idea.
The same also applies to fat. These absolutely cannot be ruled out on the menu, because they are linked to the exchange rate processes. Replace animal fats vegetable, with a preference for pufa, because it is the health of the blood vessels, hair beautiful and cellulite a great panacea.
But! Lovely ladies, if you feel you die without a slice of the cake — eat it, for god's sake! We with you do not lose weight drying before the race a million dollars. Eat not the entire piece, and other important and punishing yourself for that extra few kilometers on the treadmill. As the practice shows, that if today not to eat a little piece, a week later, are sure, then I eat the whole cake... But it is already breaking.
To avoid such consequences, let yourself a small, reasonable relief, especially in the beginning. But to compensate for them or the sport or love the things of the home. Be honest with them and it is quite likely that some other time the cake no longer seem so appealing.
The whole truth about proper nutrition, the sale of all of the benefits and dangers of specific products I recommend you to watch the following video. Nutritionists explain it is popular, without confusing conditions.
How to cook
If you follow all of the canons, then fried in oil food forget. It is understood that cooked, though not the most tasty, but kind of like the most useful. But also it is possible to bet on, because the longer the food undergoes the thermal processing, the less it will remain useful substances. If so discuss, then we immediately we come to understand the benefits of raw food diet and vegetarianism, but today it's not about that.
Therefore, try to consume during the week as much as possible raw vegetables and salads, meat dishes bake, simmer, boil or bake a few. And stir-fried dishes and the truth is the benefits of a little fat, cholesterol, carcinogens... it is Especially felt after 45 years and more yet, if the youth healthy eating attention is not paid.
Food does not have to be folding. It is inconvenient and scientifically justified. However, it is known to all, the benefits of-soups. The best, of course, cooked in vegetable broth. But if your man categorically refuses to live without the soup — don't torture yourself and family.
At all, very a lot of talk about proper nutrition, only do not explain, how to implement in a family with a man, for example, the miner, who, without meat just doesn't work. Cook each busy with women is not the solution, so for now, forget proper nutrition, and a slim figure?
Not at all. Just everything has to be reasonable limits. Eat delicious borš, but half of the tiles. Bake for a maximum of useful food, what you can afford in conditions of their family, and share your part. The stomach very quickly gets used to reduce the amount of coming to the food, home, gradually they love more healthy foods, and you'll finally will be able to firmly say: "I really lost weight!"
When and how much is
I remembered an anecdote:
— Sick, drink one tablet six times per day before meals. — Doctor, but where I take so many meals?!
See-see, and by the way, this is in our case. Eat the clock need not, however, sit on the table need to at least five times per day. Food must be fractional and rational. You need to eat a healthy breakfast. Sure!
Important! Share your daily norm of calories as follows: breakfast 30%, lunch 50%, dinner 20%. Take your snacks at the nearest of the tricks of the food. Anyway they agreed to shall not extend more than 15% of the total.
Again, the individual principle, and here it is to be followed. If there is a need to make changes to the diet:
- If the intense workouts. Definitely refresh yourself for the one and a half-two hours before the workout and half an hour after, eat a bit of protein food vegetables — it will stop the catabolic process and helps to restore the muscles.
- Pregnant women need to be more calories. But this does not mean, that there is also a need for two. Add to your daily diet just 300-400 calories. And, of course, be set of the mass of a toddler.
- Lactating mothers are a very important nutritious in a diet, especially follow a mineral-vitamin composition. The rest of the principles are correct nutrition to fully meet the requirements of a growing flakes and restores the force of women.
- Teen and any child from this transition to the adult table for the RS is the perfect choice for power supply. If you succeed from childhood to instill in the child love healthy food, it will save this amount of problems in the future.
Drinking water mode
Drink is needed. The infamous two liters — the next cliche, which is written without a general improvement of the age, activity, weight and other factors.
Start the day with a glass of not cold water — it prepares the stomach is the upcoming load. Drink another glass before lunch and dinner. Don't let yourself feel thirsty. If you feel that you have dry mouth, this speaks of the fact that your body is already dehydrated to 10%.
In summary, says that proper nutrition — it is not only and even not so much the path of harmony, how much is the right path to health and longevity. It is affordable and easy, does not require compliance with any cycles available while in the village, even in the middle of Paris, does not cause problems, none of the post, not the holidays. In general, beautiful!
How to prepare the right menu
I will give some specific examples of the preparation of the menu, as an illustration. But for the time you own to diversify your diet, you can find the theme of literature from the recipes of the day, week or even a month and everything goes like clockwork.
So, recommend the excellent menu for three days.
|Breakfast||Make low-fat cheese, cooked egg||Oatmeal berries, yogurt||Omelet with vegetables, fruit smoothies|
|2. breakfast||Curd casserole||Salad of green vegetables||A handful of nuts with dried fruits|
|Lunch||Vegetable soup, lean beef with buckwheat||Soup seafood, fish cutlet with vegetables||Chicken soup with noodles, salad|
|Kellaviietee||Yogurt and apple||Banana||Baked apples|
|Dinner||Sauteed fish with vegetables||Squid with rice (unpolished!)||Chicken breast millet gruel|
|The second dinner||A glass of buttermilk||100 grams of cottage cheese||Fresh berries|
Get into the habit of keeping the eaten calories. But only without fanaticism! It is terrible when any unplanned caramel becomes the cause of nervous system interference. Let the voice take advantage of it and take everything philosophically. Menu week of 1200 calories — this is a manageable peak, an attempt which you only maohaavu themselves earn.
Important! Network a number of programs counting calorie products. Feel free to use them, and get very quickly is to allow yourself to offhand, to determine that if the lot is "considering" calories and grams.
The same search on the internet rules of the calorie consumption according your age, weight and level of physical activity. A single norm simply does not exist. Women aged 25 to 50 years, should consume from 2,000 to 3500 calories, depending on lifestyle. Wow gap, agree?