Being overweight is a major problem worldwide. This is due to the fact that people eat junk food, and if you try to eat healthy food, you're doing it wrong.
Another reason for overweight is that even minor 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 you take any medications, always consult with your doctor. Another disadvantage of this method is considerable cost of supplementation. Imported drugs and dietary Supplements are a lot of money, and the cheaper counterparts does 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 a simple and quickly say goodbye to excess weight.
Rules for weight loss
Getting rid of extra pounds, you need to follow certain guidelines:
- the right food intake. Food should be consumed at least 3-4 times a day in small portions. Utensils to use, small size can be placed up to 250-300 g of food;
- the calorie calculation. Here you can contact the dietitian to determine the number of calories, taking into account the characteristics of the organism, or to calculate them yourself. Today our specially designed formula can be found for free on the Internet, it is very easy to use. To make diet depending on the received values. Use the existing table of calorie foods;
- products. Different foods should be consumed at certain times of the day. Breakfast fit food, rich in carbohydrates. Dinner, it is best to eat vegetables, fish, yogurt, cheese and other dairy products;
- consume the required amount of water. The human body, 80% consists of water. Therefore, its correct operation, it is recommended to drink plenty of fluids. Doctors recommend to drink a day for 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 involved in heavy physical work, the amount of fluid should be increased to 3-4 L. the amount of water depends on climatic factors, the higher the temperature, the more it is necessary to absorb the human body;
- physical activity. The normal functioning of the human body, the normal metabolic processes required for exercise. If there is no time and money to visit sports institutions, it is enough to do exercises in the morning, and the day held at least 5 km a very simple diet, and even a little exercise to bring the body back to normal fairly quickly;
- an important role is also dream. It should take about 8 hours, in small quantities, the human immunity decreases.
Rules of the simple diet
To date, there are hundreds of simple diets for weight loss, which enables a week and lose a few pounds.
Products, on which they are based, should have the following features:
- accessibility. Means the possibility of acquiring the products menu in any store. Food diets are quite popular, just changed how it is treated, and the weight portions;
- the susceptibility of the organism. The person should be allergic reactions to foods consumed during the diet. It's even harder to stay, if you can cause disgust or want of taste;
- cooking should be done quickly. Choose a diet where all the components are cooked without a lot of cost, time and effort.
The essential principles of the diet plan
According to people who have already tried to imagine 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 may be incompatible with the basics of good nutrition, the benefits;
- It is to be constantly counting calories. The average norm-not more than 1600 kcal per day;
- The diet must be present in the fiber, which is perfectly cleanses the body of toxins;
- Meals should be more, however, the dose should not exceed 200 g. This principle helps the body to adapt to fat-burning mode and thus, it is not difficult to overload;
- It is recommended not to skip meals. This can lead to weakening of the stomach and has a negative impact on the skin;
- The menu should include fruits and vegetables, it helps to saturate the body with vitamins and other nutrients;
- Another important rule is to slow eating. One step should take less than 20 minutes.
For blunting hunger, it is recommended to drink a glass of water before a meal. The last time is 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 the classic version of weight loss, it can be taken as a basis for creating your own diet.
The first menu.
- Breakfast: oatmeal, Apple and coffee;
- Lunch: vegetable soup, 200 grams of fish, and the same steamed carrots;
- Snack: 1 fruit and a glass of juice;
- Dinner: boiled vegetables, a Cup of yogurt, orange.
Then allowed to drink only water. The best result is achieved if the sleep is perfect. Yet, as we are assured doctors, simple diet one week is a good preventive of various diseases.
The second menu.
- Breakfast: oatmeal, one sweet Apple, fruit salad, dressed with low-fat sour cream or yogurt, tea infusion of chamomile or mint, and low-fat cottage cheese with fruit;
- Lunch: first course – soup from any vegetables, soup, lean fish, chicken soup. Second dish – boiled fish or boiled low-fat meat. Accompaniments: 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 fruit.
Stick to the proposed menu, when a small amount of time you can determine how much food is needed for a normal life without weight gain.