Perhaps, it is not any more topicality and topicality of the themes for women, that the question of the slender figure. Although, in our century of obesity for the male half of humanity, in particular those who have a "beer belly". There are a lot of myths about how to remove excess fat, including the exotic, such as the color schemes of the products, the famine, and of the purification of the body with special drugs. Jumping from one extreme to the other, most of the girls, or can't lose weight, rejoicing little impact, is adjusted almost without the knowledge of the state, are frustrated and the weight gain is more wide than before. A vicious circle can last for many years, and dream to enter a dsire little dress or jeans and such, and the rest.
How to understand what methods are effective
It is sufficient to refer to science as "food" and connect to the power supply mode according to the recommendations. Better, of course, bring in a specialist who takes into account the structure, shapes, and other characteristics, the history of the slimming will choose a personalized program and advise you throughout the weight loss period.
Remember that it is a general rule that, except in the course of which you can lose weight: burn more calories than it consumes. Other methods, based on the purification of the body of specialized products, drugs and enemas can give a certain effect, but the result can hardly be happy. The result will metabolic disorders and problems with the gastro-intestinal tract.
The basis of a slimming diet
No matter if you want to lose overall, weight or remove fat in specific places, the approach to nutrition will be the same: the total exclusion of fat the restriction of carbohydrate and preferably to proteins. There are two popular at this time of the methodology:
- an effective regime for weight loss issues: the abdomen and flanks and focuses on the caloric content of the products. To follow requires the computation of your rate of calories. There is a simple formula, taking into account the growth, weight, age: 655 + (9.6 x body weight) + (1.8 x height in cm) — (4.7 x age in years). The resulting figure will become a point of reference, as will show, how much of the body needs to rest. In order to launch the mechanism slimming, it is necessary to reduce calories, it is to create a deficit.
The consumption of low-calorie foods – the principle of this method. You can't drastically cut calories, otherwise, the stress body begins to store fat. In a period of 1-2 weeks, you must come to a result, when the 7 days spell 1000-1200, unless you make a work on the plan in the direction of decrease the calorie intake, if more – too bad, can disrupt the metabolism, embitters the hair, the nails, the skin will be dry. Also in this case, the adjustment is necessary. It is a mandatory drinking and, of course, physical exercise (no less than half an hour), the complete elimination of fat containing products. Animals fatty fish and dairy products up to 1% of fat;
- very simple, the protein diet, known by the name of its creator – Ducane. The difference with the previous one in that it does not require the constant calculation of the caloric intake of the products, as well as the ability to eat as much want of the allowed list of products. Comments on the plan positive, which speaks of its high efficiency.
Includes a four-step methodology:
- The attack, where you can eat exclusively protein products. Duration – 3 to 5 days. In this period of burning up of fats (up to 5 kg).
- Alternating: one day protein, one day protein with carbohydrates. This ensures a stable performance and weight loss stable.
- The fixation is made. For all the do not mark need a period on the scheme: a loss of kilo in 10 days.
- Stabilization. It is necessary to keep all life. It is very simple. Enough time in the week to spend of protein a day.
As you can see, it is quite simply enough. But it is interesting to consider one other thing: don't forget to drink 2 or 3 liters of water and oat bran, known high fiber content. The latter is not simply involved in the process of the GASTROINTESTINAL tract, but leads to rapid saturation.
The principles of lean
Whatever the diet that you be respected, you need to know about the basics that allow you to lose weight.
- The uniqueness regime of the power supply is to switch gradually so as not to cause a return as soon as you give a little slack. This is why hunger is strictly against-indicated, it is not only a violation of processes in the body, but with a high probability leads to failure, and then to the depression, the new regime, and so on, which is a circle.
- Of the diet it is important to go out skillfully, increasing the quantity and caloric value of the dishes to stabilize a new form. In the ideal case, even to achieve the result, it is recommended to limit fat, as well as in the fast of carbohydrates: baking, bread, chocolate, pasta.
- In the process of reduction of weight extremely important fractional, but the food frequent (5 times per day). It allows not only to get rid of hunger, but will not give the possibility to the organization to use the excess energy for fat deposition.
- The increase of the amount of water is one of the important principles of any dien. Although the water is not involved in the metabolism, but it is she who initiates the process and regulates the work. In addition to pleasurable weight loss, you will get the purification that will make you in a good mood, ease, cheerfulness, strong and robust hair, the nails, the good health of the skin.
- Power supply Mode. It is estimated that up to 12: 00, you can allow carbohydrates, proteins, and sometimes even give weakness, allowing your foods in limited quantities. 18: 00 – act on the regimen, and this, before going to sleep 3 hours – solely without carbohydrates and, of course, without fat food. Are fixed-calorie products with a low percentage of heavy in the absorption of carbon hydrates: chicken, turkey, veal, vegetables, dairy products without fat. An hour before bedtime, it is better is not.
An example of a menu of low-calorie diet for weight loss
But a good diet is only half of the success. To tighten the skin, it takes training: download of press of the tummy, exercises for the legs, the thighs. The duration is 30 minutes per day. Example of menu:
- the breakfast. Any porridge can be milk, hard-boiled eggs or in the form of an omelette. Vegetables, fruits, cooked or raw, but not fasting. If you want meat, will come close to netting or chicken, veal;
- second breakfast. From fruits to eat, for example, apple, banana, pear. As an alternative to dairy products with low fat content;
- lunch. Low-fat products meat, fish. Vegetables steamed or cooked. You can pasta. Salads of fresh vegetables. Season with lemon juice or olive oil (but not more than 1 tablespoon);
- a taste. Just like the second breakfast;
- dinner: meat, fish, in any form, French fries, preferably varieties that are low in fat. A little salad of vegetables;
- the second dinner – one cup of skimmed milk, yogurt or cottage cheese.
This is an example of a plan, how to compose your own menu, do one of the tables of content of protein, fat, carbohydrates in the products, and don't forget to drink water, and exercise. Good luck!