Excess weight is a major problem worldwide. This is due to the fact that people eat junk food, and if I try to eat healthy foods, you're doing it wrong.
Another reason for overweight is the lack of even minimal physical activity. Our paper proposes to find out what simple diet for weight loss and how it works.
What methods are effective?
You can lose weight in two ways:
- the use of medical preparations and biologically active additives. In this case, you must be very careful and before taking any medicines always consult with your doctor. Another disadvantage of this method is the considerable cost of supplementation. Imported drugs and dietary Supplements are a lot of money, and cheaper counterparts will not give positive results;
- that is why many decide to stick to your diet and proper nutrition. Because this method is not so expensive and less dangerous. In addition, the diet offers simple and fast to say goodbye to excess weight.
The rules of weight loss
For getting rid of extra pounds, you must follow certain guidelines:
- proper food intake. Food should be consumed at least 3-4 times a day in small portions. Utensils use the small size that it consisted of no more than 250-300 g of food;
- the calorie counting. For this you can contact the dietitian to determine the number of calories, taking into account characteristics of the organism, or to calculate them yourself. Today our specially designed formula can be found free on the Internet, it is very easy to use. Make diet depending on the received values. To do this, use the existing table calorie foods;
- products. Different foods must be taken at certain times of the day. Breakfast fit food rich in complex carbohydrates. For dinner, better eat vegetables, fish, yogurt, cottage cheese and other dairy products;
- to consume the needed amount of water. The human body on 80% consists of water. Therefore, for proper operation it is recommended to drink plenty of fluids. Doctors recommend to drink per day at least 1.5-2 liters. The amount of tea, coffee is not included in the established norm. If a person's weight more than the established norm, or is he engaged in heavy physical work, the amount of liquid should be increased to 3-4 L. the amount of water depends on climatic factors, the greater the temperature, the more it is necessary to absorb the human body;
- physical activity. For the normal functioning of the human body, a normal level of metabolism needed exercise. If there is no time and additional money to visit sports institutions, it is enough to do exercises in the morning, and the day held at least 5 km With a very simple diet and even a little physical activity to bring the body to normal pretty quickly;
- important role also has a dream. It should last about 8 hours, in low amounts in human immunity decreases.
Rules for simple diet
To date, there are hundreds of simple diets for weight loss that allow for a week to lose a few pounds.
The products on which they are based should have the following properties:
- accessibility. Implies the possibility of acquiring products for the menu in any store. Food diet is very popular, changing only the way of processing and weight portions;
- the susceptibility of the organism. The person should not be allergic reactions to foods consumed during the diet. It will be even harder to stick to it, if the components cause disgust or dislike the taste;
- cooking should be done quickly. Choose a diet where all the components are prepared without spending much time and effort.
The essential principles of the diet plan
According to people who have already experienced the effectiveness of a simple diet, depending on the initial weight per week, you can lose at least 4 pounds.
The simplest diet should be based on certain principles.
- Diet can not contradict the basics of good nutrition, the benefits;
- Must be a constant counting of calories. The average rate of no more than 1600 kcal per day;
- The diet must be fiber, which cleanses the body of toxins;
- Meals should not be more, however, the portions may not exceed 200 g. This principle will help the body to adjust to fat burning mode and thus will not be hard to overload it;
- It is not recommended to skip meals. This can lead to the deterioration of the stomach and affect the skin;
- In the menu should include fruits and vegetables, it helps to saturate the body with vitamins and other nutrients;
- Another important rule is slow eating. One step should take at least 20 minutes.
For blunting hunger, it is recommended to drink a glass of water before a meal. Last time you can eat at least 4 hours before bedtime, but not later than 6 o'clock in the evening.
Sample menu simple diet plan
We invite you to read a classic version of weight loss, it can be taken as a basis for creating your diet.
The first menu.
- Breakfast: oatmeal, Apple and coffee;
- Lunch: vegetable soup, 200 grams of fish, and the same steamed carrots;
- Snack: 1 any fruit and a glass of juice;
- Dinner: boiled vegetables, a Cup of yogurt, an orange.
Then allowed to drink only water. The best result will be achieved if the sleep is complete. Yet, as we are assured doctors, simple diet for one week is a good prevention of various diseases.
A second menu.
- Breakfast: oatmeal, one sweet Apple, fruit salad, dressed with low-fat sour cream or yogurt, tea infused with chamomile or mint, and low-fat cottage cheese with fruit;
- Lunch: First course – soup from any vegetables, soup of lean fish, chicken soup. The second dish – steamed fish, or boiled lean meat. Side dishes: stewed and boiled vegetables, stews, vegetables;
- Afternoon tea: fruit, juices or fruit drinks;
- Dinner: vegetable salads, as a dressing you can use olive oil or lemon juice. Yogurt, low fat cheese and citrus.
Adhering to the proposed menu, after a small amount of time you will be able to determine how much food is needed for a normal life without weight gain.