Tired of sitting on the hunger of the plans that do not give result? The problem is healthy eating to lose weight and the preservation of harmony. Recommendations-informed on weight loss without food restrictions.
Any person with excess weight, at least once in the life of a recourse to the aid of plans. As promised, the many authors of these recommendations, in the short term, while limiting in a product, you can easily get rid of the fat in the right places very quickly. Most of these systems in reducing the weight of the free of charlatanism, and lose weight with their help, it is unlikely, and those who are working, in practice, are harmful to health.
The effect of this slimming short, the end of the period, of books has decreased are back with a vengeance. Well, if it does not join a bunch of diseases, slowly in chronic diseases. It is important to understand that any diet is the chassis of the goods, must be sold. The authors of these methods is deeply spit on the end result and your health. The guarantee shall only give the good food to lose weight and maintain a good shape.
Choose useful products
The system of a good diet is not a diet, so that the menus slimming includes proteins, carbohydrates and fats, in the quantities needed. Of particular constraints also is not intended, but as it comes to eating healthy, objectively harmful products is necessary to exclude or limit significantly.
Adverse:
- The specialties of meat and fish;
- Canned products, including vegetables;
- Fatty meats (pork, lamb);
- Finished semi-finished products;
- Salted nuts and potato chips;
- Purchase of sauces (mayonnaise, ketchup, and other);
- The fried foods;
- Pastries;
- Crabstick;
- Confectionery;
- Juice packaged;
- Ready desserts.
Is not recommended to eat food cooked fast. This is the same oats porridge in sachets.
The excess of salt, sweeteners, dyes, aromas will not be beneficial to your health. The purchase of chickens grill is also preferable to give up, as thus prepared body is impregnated in unhealthy fats.
The number of different meat products in the diet: meat, ham, sausages, cervelas, it is preferable to reduce to a minimum. They contain a huge amount of "chemistry" and fat. Similarly, most of the manufacturers add to their products are not the most useful charges.
Therefore, it is impossible to determine which is that you eat. In addition, in sausages and sausages in a lot of salt, even if you need to eat a piece of "doctorate", it is best to boil.
Vegetables and fruit must enter into the daily life of the card is required. The information contained in the fibre, vitamins and minerals provide the body with all the necessary. The most useful are considered as seasonal vegetables and fruits that grow in your area.
From the point of view of use, the apple with branches is a much better exotic mango or a banana, carrot or beet is better for a lawyer. A healthy menu should contain a minimum of 300 grams of vegetables and as much fruit, not sweet.
To whole grains and legumes contain, in addition to starch and fiber, essential trace elements, such as iron, magnesium, folic acid, selenium, potassium. They also contain vitamins that are proven to be beneficial on the immune system and the nervous system. Products with the minimum of processing, such as brown rice or bread from wheat flour, much more useful of its "colleagues".
The simple carbohydrates, which refers to the sugar and the honey, it is best to eat in limited quantities because many of the well to the body of the not. For this same reason, do not overdo and dry fruits. Unlike fruit, they contain a high amount of fructose. Therefore, eat better to the piece as a snack.
Where to look for fat, protein and carbohydrates?
Carbohydrates
There are three types of carbohydrates: sugars, cellulose, and starch. The former include fructose, lactose and sucrose. They have in the dairy products, vegetables, fruits.
Starch — complex or slow digestible carbohydrates, the sources of which are the cereals, legumes, cereals and vegetable crops. The fiber belongs to the category of bad carbohydrates. It is necessary for the proper functioning INTESTINAL tract. Available in vegetables, fruits, nuts, cereals.
The simple carbohydrates or sugars rapidly divide in the body by increasing the level of glucose in the blood. They give a boost of energy, therefore, indispensable during the heavy physical and mental loads. But after the euphoria succeeded by the recession. The sugar level reduces the feeling of hunger and, as a result, the person eats too much.
The excess of simple carbohydrates is indicated in the fat. A healthy eating correct involves eating plenty of carbohydrates, and the ordinary man is necessary, from 150 to 400 units.
Useful sources of carbohydrates are:
- Cereals (buckwheat, millet, rice);
- Pasta of durum wheat;
- The vegetables, including the potato;
- Soy, peas, beans;
- Fruits and berries;
- The cucurbits.
Fat
Fats are an important component of our balanced diet. They provide not only the beauty of the skin, hair and nails, but also for the health of our cardiovascular system. Contain fats in olive oil, nuts, olives, sunflower seeds.
It is also a source of polyunsaturated fatty acids are certain varieties of fish (mackerel, salmon, herring, tuna). A sufficient number of good fats in the diet slimming is used to the prevention of infarction, atherosclerosis, and even cancer tumors.
Afternoon, the rate of consumption of foods containing fats:
- Sunflower seeds, nuts, 30 g;
- Vegetable oil — 2 c. l;
- Fatty fish (150 g, 2 times per week);
- Flax seeds — 2 (c);
- Olive or olives — 5 pcs;
The last consumed must not often. For us, these fruits come in cans, therefore, contain a lot of salt. We must not forget that food that burn fat are very rich in calories, thus to absorb them without control does not work. Good nutrition involves the consumption of up to 30 grams of fat per day.
The protein
Protein — the basic material for the construction of the muscles, the nerve fibers. He is actively involved in the process of metabolism. Without amino acids in the food supply, the supplier and serves as the protein, the process of losing weight healthy is impossible. And it is not only problems, although the wrinkles and sagging skin, also few people are happy. However, the excess protein is also not benefit. The right amount of protein is calculated by multiplying the mass of the body on the coefficient of 0.5. What loses weight the calculation to produce, on the basis of the desired weight loss.
The sources of the full easy-to-digest proteins are:
- White meat (chicken, turkey, rabbit);
- Offal (tongue, liver, lung);
- The fish varieties are low in fat content;
- Eggs, chicken and quail;
- The cottage cheese and cheese;
- Cream 10% fat;
- Milk, yogurt, fermented milk in the oven;
- Legumes and soybeans, mushrooms.
Nutritionists recommend that to be healthy diet, slimming, according to the proportions: 50% carbs, 30% protein, 20% fat.
Tip: a Glass of warm water with lemon juice, drunk before breakfast — a great way to start the metabolic processes of the body.
What is the role of vitamins in the weight loss process?
Disturbances of the gastro — intestinal tract lead to food absorbed poorly digested and partially deferred into the fat deposit. Vitamins regulate the functioning of digestive enzymes, preventing the process unwanted. On the shortage of substances in the body reacts to hunger.
Ascorbic acid and vitamins of the group are involved in the reactions of metabolism. During their deficiency process of using body fat for energy production stops. The man becomes listless, lethargic, appears the weakness, the distraction. The lack of these vitamins in the diet leads to a decrease in the general immunity. The ascorbic acid contained in vegetables, fruits and greens, therefore, no problem with shortage of weight loss does not occur. But here are the vitamins of group b are in deficit, as many people, in weight, to refuse the bread, the yeast, the baking.
Tocopherol (vitamin E) is especially important for the fair sex, because it is involved in the production of the female hormone estrogen. Its lack leads to the failure of the hormonal system and, consequently, weight gain. In addition, the vitamin E as a natural antioxidant, is responsible for the beauty, the durability, the youth of the skin.
Vitamins A, E and D in the complex helps the body to absorb the minerals, which, in turn, govern the work of the pancreas. For example, zinc reduces appetite, chromium discourages cravings for sweets, manganese, cleans the intestines of waste from toxins. During the slimming this process is particularly active.
Calcium is responsible for the fortress of muscles and bones, and promotes the efficient recycling of lipids. Magnesium stimulates all the muscles, including the heart.
The shortage in the supply of one or several components only leads to aesthetic problems, but more serious permanent disabilities. Regular intake of high quality vitamin complex, which contain all the necessary will not only help to find the desired harmony, but to preserve the beauty and health.
The designer menu to lose weight
In good health, the right slimming diet is not difficult, so approach the process reasonable. For the right products at hand, you have to compose the menu for the week and buy everything you need. "Harm" remove from the refrigerator, to avoid the temptations.
As we have already said several times, a good nutrition does not limit you capped. Therefore, reproduce here the list of dishes, respectively, days of the week, we will not, but simply present the possible options, from which you will make a week of menus for weight loss.
Breakfast
The breakfast should be composed of protein and slowly digestible carbohydrate meals.
Our task is to shake up the metabolic processes, and recharge the body for exercise and maintain a feeling of satiety until lunch.
Useful Options for breakfast:
- The steam from the omelet and vegetables cutting;
- Pasta of durum wheat with cheese (100 g/30 g);
- Ricotta with berries and honey;
- Two boiled eggs with salad of vegetables;
- Oatmeal and fruit salad (kiwi, apple, pear, tangerine and a little maple syrup);
- Cauliflower cooked in egg;
- Pete and the chicken breast (50 g), tomato, salad and homemade mayonnaise.
The drink choose to your taste, the one of whom it was the usual: coffee, tea, sugar-free juice, vegetable juice, milk.
Breakfast
The breakfast, according to nutritionists, must necessarily include the soup, the second dish and even dessert. And
soft should be eaten immediately after the meal, to the level of sugar in the blood remained stable.
The potatoes in the first dish is better not to put. Preparing the soup with meat, chicken or fish broth. In this case, before cooking, excess fat is removed, if necessary. The meat or the fish from the broth of choice for the dishes.
That you can drop on the lunch:
- Meat soup, boiled rice, vegetable salad. For dessert, 1 thing candy;
- Soup with meatballs chicken and noodles, Greek salad, half grapefruit with cinnamon;
- The ear in Finnish, the fish with a garnish of boiled potatoes slices, cut vegetables (cucumbers, tomatoes, bell pepper), kiwifruit, 1 of the thing;
- Mushroom noodles, chop chicken meat, green beans, tomato, half of the marshmallow;
- The soup vegetarian, chicken meatballs with pasta, salad of radish and onions, the raisins ½ cup;
- Soup of mashed peas, no potatoes, beef stroganoff made of buckwheat, salad leaf, tomatoes cherie, half of the pear;
- The vegetable soup, bean stew, rice, chicken balls (100 g) of steam.
The meal options of the mass, here you will find the only examples as an illustration of the proper preparation of a healthy menu. All is not necessarily absorb immediately all of the meals, the best is to share a lunch for two meals. Of the soup, you can eat for lunch, and the second, and dessert after 3.5 hours. Then, and before dinner, easily accessible, without hunger cramps in the stomach.
The dinner
In the evening, the body does need the energy from carbohydrates, but the process of "building" of cells that occur once in the dream. So
those who adheres to a system of good power supply, it is recommended to consume at dinner protein-rich foods.
For the success of the assimilation will also require a number of fibers. Therefore, your a perfect dinner for a slender vegetables, herbs, and the protein dish (meat, fish, cottage cheese).
The meal options for the evening:
- Chicken breast and cabbage;
- Fish cooked with tomatoes, onions and herbs;
- Boiled pollock with a plate of beans;
- White cheese (150 g) with greens and cucumber;
- Fish soup with vegetables (without potatoes);
- Dish of rabbit with a tomato salad;
- Fish or chicken meatballs on a pair with a dish of asparagus;
- Chops turkey cooked, grilled, cucumber salad and greenery.
Snacking 2 times per day, fruits are not more than 150 g, a handful of almonds (5-7 pieces), natural yoghurt, berries. At each meal, add 3 slices of wholemeal bread, a weight of 40 g each. 30 minutes before bedtime, you can drink a cup of yogurt.
To determine the optimal balance of products, which are used during lunch or dinner, the finns, the nutritionists have invented a simple way and it is called "the model plate". A good diet is the following. Mentally divide your plate in two: one half deal of vegetables (raw, steamed or steamed), and the second will be roughly equal protein and carbohydrates, to eat meat or fish dish (pasta, cereals).
Tip: avoid the food of the disturbance enables the simple reception. Periodically perform a "day of gluttony", eating of the desired products. Of course, eating a box of chocolates or an entire cake is not worth it, but to exceed the standard on 500 to 600 kcal quite acceptable.