Fasting is not the 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 other things without which people can not cope with. The best solution is diet.
It can be used as little as possible inconvenience to get the maximum result. What? Graceful lines, refined body contour, beautiful body, and zero fat.
How it differs from other systems of the meal? Diet food for weight loss closer to the medical field. It can be prescribed by a doctor dysfunction of certain organs and systems. Therefore, it can be different, vary according to the type of the table. When all heard of "diet-table number 1" and so on in succession. But recently, it is often used to get rid of the surplus weight.
The first and most important feature of this approach to the dining – absolute safety. It is not a new term diet, but a way to support its normal for a long time. You can though all life to comply with this diet, because it:
- no load on the internal organs and system;
- control even balance the elements;
- helps better absorb food and to get the maximum benefit;
- does not cause hunger attacks and stress;
- does not allow the fat to be deposited;
- effectively break down food;
- not to provoke problems with health.
Diet for weight loss: principles
To effectively lose body mass and to adjust the shape, takes just three steps:
- replace part of your usual meals in the diet;
- refuse to eat after 18.00;
- does not stay in place and move more.
Such a food system is not based on the refusal, prohibitions and restrictions. It is only the quality of the power supply system, which is ideal for a healthy lifestyle. It takes into account the biological rhythms of the person and fill the desired amount of energy. Checks the amount of nutrients. Follow optimal body weight. Takes into account many factors:
- the climatic conditions of living;
- the type of heat treatment products;
- their number;
- the chemical composition of the food;
- the usual diet in the region;
- calories, and so on.
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 calories quite simple – you need to limit fats and carbohydrates. To get the desired result, is enough to gradually reduce 500 calories. The body will not feel the stress of the sudden rejection of food long-term starvation. The resulting mass of the body is fixed and will not increase, because the appetite is moderate.
Still, what about the diet? For its implementation it is worth considering a few rules. They are simple and quite doable:
- eat 4 times a day;
- sit at the table at the same time;
- use is not too hot nor too cold food;
- dinner 3-4 hours before bedtime.
And calories of the first Breakfast can be 30%, second Breakfast (snack) – 10%, dinner – 40% - 45%, dinner – 15% to 20%. The daily amount of liquid should reach 2-2,5 l. Because of the lack of water in the body can lead to dehydration, a surplus – malfunction of the heart and kidneys.
Recommendations on diet
It is associated with the rejection of meat (mostly fat), smoked meats, alcohol, fried foods. The main focus is on vegetable soup. Even diet food for weight loss, where to use. Cooking recipes simple and straightforward:
- a pot of water put whole onion and let it boil;
- add sliced tomatoes, spinach, carrots, beans pods and
- cook for 10 minutes;
- add the parsley, black pepper, ginger (grated) chicken breast (already cooked and cut).
An important role in salads. But they do not need to use the sauces (especially mayonnaise) and mix too many elements. This is a perfect correlation:
- RUB 1 Apple and carrots;
- add the pine nuts and raisins;
- carefully mix the ingredients.
Vegetable salad seasoned with olive oil or self-prepared composition. You can do this in a blender grind the fennel, garlic and vegetable oil, and pour over the salad. Limit the consumption of salt, add goat cheese or salty cheese.
Bread should be selected durum grain. Just like pasta, on the basis of which it is easy to prepare the pasta diet:
- spaghetti cooked in barely salted water;
- stew pan 3 ripe tomatoes olive oil;
- gradually mix them with the grated carrots and garlic;
- then put in a blender and whisk until smooth;
- obtained seasoned with spaghetti sauce and Parmesan cheese.
Tips for losing weight diet
- Eat the clock, just at a certain time. Otherwise, diet weight loss turns into torture.
- Don't try to sharp jumps in weight. Enough to lose weight every week 1 kg. This approach will keep your new weight for a long time and never plays it.
- Try to encourage your achievements. It stimulates the transition to the next stage and confirmed.
- Don't ask yourself too much. If 1 time I broke and ate chocolate, don't torment yourself. After all, no one bothers to go back to the beginning of the diet the next day.
- Eat small portions, but often. Don't wait for the hunger – it's not a benchmark, just factor in the accumulation of fat.
- Use snacking on dried fruit or other products that have a lot of fiber.
- Drink plenty of fluids, for example water with lemon and ice, herbal teas. They help fill the stomach, normalize the moisture content at the cellular level.
- To 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, do not use the Elevator. Fight on foot with small gaps between stops.
- Replace conventional plates or take small bowls. This will automatically reduce the dose, making it easier to diet for weight loss.
1. option (maintenance calories – 1100):
- Breakfast # 1 – oatmeal, 200 grams of any berries 50 g (fresh and frozen), coffee without sweeteners and additives (tea);
Breakfast No. 2 – 2 grated fresh carrots;
- lunch – porridge 100 g, salad or vegetable stew 1 tbsp olive oil, choose a tea without sweeteners or just water;
- afternoon snack – ½ Cup. (large) chopped fruit, on the third – tea without sweeteners;
- dinner – boiled meat 100 g (poultry – choose chicken or Turkey), salad, 1 table. L. olive oil.
2. option (maintenance calories – 1450):
- Breakfast No. 1 – 200 g cottage cheese (fat), half a banana, a selection of tea without the sweeteners or coffee;
Breakfast No. 2 – 2 grated fresh carrots 1 table. L. olive oil, citrus fruits (except lemon);
- lunch – porridge of rice, 100 grams of salmon (cooked in a double boiler), vegetables 300 g (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 piece of bell pepper and tomato;
- dinner – egg white omelet, vegetables, salad 200 g