Fasting is not an ideal situation when you reset the extra weight. It only escalates the situation, straining the body and causing stress. This want to constantly have to make up for the lack of energy, minerals, vitamins and everything else, without which man cannot survive. The best solution is diet.
It can be used with a minimum of inconvenience to get the maximum result. What? Graceful lines, refined body outline, beautiful body and zero fat.
How is it different from other schemes of the meal? Diet food for weight loss closer to the medical field. It can be prescribed by a doctor in the disorder of certain organs and systems. Therefore, it can be different, varying according to the type of tables. After all heard of "diet table number 1" and so on in succession. But lately, it is widely used for getting rid of excess body weight.
The first and most important feature of this approach to food intake – absolute security. It's not a newfangled diet, but a way to support myself normal for a long time. You can though all life to adhere to the principles of this diet because it:
- does not load the internal organs and system;
- control even balance between the elements;
- helps better absorb food and to get the maximum benefit;
- does not cause hunger attacks and stress;
- does not allow you to Deposit fat;
- effectively breaks down food;
- does not cause health problems.
Diet for weight loss: principles
To effectively lose weight and correct figure, you need just three steps:
- replace some of your usual meals in the diet;
- to refuse to eat after 18.00;
- not to stay in place and move more.
Such a food regime is not based on the refusal, prohibitions and restrictions. Is just quality power supply system that is ideal for a healthy lifestyle. It takes into account the biological rhythms of the person and fills the desired amount of energy. Controls the amount of nutrients. Monitors optimal body weight. Takes into account a number of factors:
- the climatic conditions of living;
- types of heat treatment products;
- their number;
- chemical composition of the food;
- the usual diet in the region;
- the calorie content of meals, etc.
The conditions of supply
Diet food for weight loss also require to take into account 3 basic conditions. It is the quality of food, amount of food diet.
To reduce the caloric content is quite simple – you need to limit fats and carbohydrates. To get the desired result, is enough of a gradual decrease to 500 calories. The body will not experience stress, the sudden rejection of food with prolonged starvation. The resulting mass of the body will be fixed and will not grow, because the appetite becomes moderate.
Still, what about diet? For compliance you should consider a few rules. They are simple and quite doable:
- eat 4 times a day;
- to sit at the table at the same time;
- make not very hot and not very cold food;
- dinner 3-4 hours before bedtime.
And the calories of the first Breakfast can be 30%, second Breakfast (snack) – 10%, lunch – 40% to 45%, dinner – 15% to 20%. The daily volume of fluid should reach 2-2,5 l. Because the lack of water in the body can lead to dehydration, excess – a malfunction of the heart and kidneys.
Recommendations on diet
It provides for the rejection of meat (mostly from fat), smoked meats, alcohol, fried foods. The emphasis is on vegetable soups. Even have diet food for weight loss where use. Cooking recipes simple and straightforward:
- in a pot of water put whole onion and allow to boil;
- add sliced tomatoes, spinach, carrots, beans in pods and
- boil 10 minutes;
- add parsley, black pepper, ginger (grated) chicken breast (cooked and chopped).
Important salads. But they don't need to use the sauces (especially mayonnaise) and mix too many components. Here is a perfect correlation:
- RUB 1 Apple and carrots;
- add the pine nuts and some raisins;
- carefully mix the ingredients.
Salad seasoned with olive oil or self-prepared composition. To do this in a blender grind the fennel, garlic and vegetable oil, and then pour the salad. To limit the consumption of salt, add goat cheese or salty cheese.
The bread should be chosen from durum grain. Just like pasta, on the basis of which it is easy to prepare diet pasta:
- pasta boiled in a little salted water;
- fry in the pan 3 ripe tomatoes with olive oil;
- gradually mix them the grated carrots and garlic;
- then put in blender and whip until smooth;
- obtained seasoned spaghetti sauce and Parmesan cheese.
Tips on losing weight with diets
- Eat by the clock, exactly at the appointed time. Otherwise diet for weight loss will turn into torture.
- Do not try to sharp jumps in weight. Enough to lose weight every week by 1 kg. This approach will keep the new weight for a long time and never dial it.
- Try to encourage your achievements. It stimulates the transition to the next stage and strengthens the will.
- Do not ask yourself too much. If you 1 time I broke and ate chocolate, don't torment yourself. After all, no one bothers to get back to started the diet the next day.
- Eat small portions but often. Don't wait for the hunger – it is not a benchmark, just a factor in the accumulation of fat.
- Use for snacking dried fruits or other products that have a lot of fiber.
- Drink plenty of fluids – for example, water with lemon and ice, herbal teas. They will help to fill the stomach, normalize the moisture content at the cellular level.
- Move more actively and more often. If you don't do fitness, aerobics, workout, do at least exercise in the morning. If it does not fit, try not to use the Elevator. Fight on foot with small gaps between stops.
- Replace conventional plates on or take small bowls. This will automatically reduce the amount of servings, making it easier diet for weight loss.
1st option (maintenance calories – 1100):
- Breakfast # 1 – oatmeal 200 grams any berries 50 g (fresh and frozen), coffee without sweeteners and additives (tea);
Breakfast No. 2 – 2 fresh carrots, grated;
- lunch – porridge 100 g, salad or vegetable stew with 1st table. L. olive oil of choice – tea without sweeteners or just water;
- afternoon snack – ½ Cup. (large) of chopped fruit, on the third – tea without sweeteners;
- lunch – boiled meat 100 g (poultry – choose chicken or Turkey), salad with 1 table. L. olive oil.
2nd option (maintenance calories – 1450):
- Breakfast No. 1 – 200 g cheese (no fat), half a banana, a choice of tea without sweeteners or coffee;
Breakfast No. 2 – 2 grated fresh carrots with 1 table. L. olive oil, any citrus (except lemon);
- lunch – porridge rice 100 grams of salmon (cooked in a double boiler), 300 g of vegetables (also steamed) in the form of salad with 1 table. L. olive oil;
- afternoon tea – sandwich bread 30 g cheese 30 g (without fat), 1 PC. bell pepper and tomato;
- dinner – egg white omelet with vegetables, salad of 200 g