In pursuit of a slender figure, many men and women are ready to go to anything.The most popular and quick way to get rid of extra pounds is a diet.To date, there are hundreds of power systems for weight loss.
Those who wish to lose weight cut their diet to a minimum number of calories, exclude fats and carbohydrates from the menu, adhere to strict express diets for 3 or 5 days in the hope of getting rid of hated kilograms during this time.This leads to metabolic disorders and problems with the figure in the future.
Professional nutritionists recommend healthy weight loss, which is based on dietary nutrition.To compile the menu, you can contact a specialist or try to cope on your own.To do this to everyone.It is only important to know the basic rules of diet.
Basic principles
The basic principle of a diet is a proper balanced diet.Fasting is strictly forbidden.For good health, a person needs to use all the necessary substances: proteins, fats, carbohydrates, vitamins, minerals and trace elements.
It is better to exclude sugar completely.Sweet tooth can be replaced with fructose or honey.But baking will have to be completely abandoned.As for fats, the omega-3 fatty acids, which are found in seafood and nuts, should be given preference.
The method of cooking products is of great importance.The most useful dishes for losing weight are steamed dishes.It is allowed to cook and extinguish products.Fried and smoked must refuse not only those who wish to get rid of excess weight, but also those who just take care of their health
List of prohibited and permitted products
- Allowed:Low -fat meat, fish and seafood, low fat dairy products, vegetables and fruits (except for potatoes, banana and grapes), cereals, honey, nuts, macarone products made of hard grades of wheat, eggs, and mushrooms.
- Forbidden:Sausages, semi -finished products, fast food, seeds, sweets, fatty meat, smoked meats, mayonnaise, margarine, producing acactive dough, alcoholic products.
An interesting fact: nutritionists consider chocolate with a cocoa content of at least 70% and a paired piglet, which is considered more dietary than chicken breast.
Products for those who wish to lose weight should be low -calorie and useful.Very often, people who want to lose weight, cutting their diet, limit themselves in vitamins.There are several products of low calorie content and rich in useful substances.These are kelp, natural yogurt, legumes and garlic.They should be included in your menu.
Tips for losing weight
In order to achieve the desired results on dietary nutrition, it is necessary to adhere to several recommendations.
- Eat food often and little by little.Many people eat no more than twice a day.This is an unforgivable mistake that leads to a slowdown in metabolism.It should be eaten 5 times a day, the volume of food should be no more than a glass.Do not miss breakfast, lunch or dinner and prevent a feeling of hunger!
- Drink at least 2 liters of liquid per day.Nutritionists recommend drinking a glass of simple clean water before each meal.It does not contain calories and causes a feeling of saturation.
- Calculate calories.The daily norm of an adult is approximately 1200 kcal.But the diet should consist of dietary products.
- Most of the food is consumed in the morning, dine no less than 3 hours before bedtime.
- Take a diet diary, write your diet there and fix the results of losing weight.
- Try to eat at the same time.The body thus begins to work like a clock.
Correct menu
When compiling a menu for a week, all rules and recommendations should be taken into account.The most important thing: 5-rack nutrition, small portions and proper products.
Tasty dishes recipes
Many mistakenly believe that dietary nutrition is a complete rejection of goodies.However, from healthy products you can cook delicious dishes.
Baked mackerel
Mackerel is a rather fat product.But this fish contains omega 3 acids and therefore is very useful for people who control their weight.The mackerel baked in the oven can even become a decoration of the festive table.
To begin with, the marinade is prepared.To do this, the juice of the half of the lemon, spices for fish, a little salt, sugar and black pepper are mixed.The mackerel is pickled in the mixture for at least 30 minutes, after which they are baked in an oven in foil or in a microwave in grill mode.For a side dish, rice or vegetables is suitable for this dish.
Sweet tooth can prepare low -calorie desserts for themselves.It can even be pancakes, cheesecakes or cake.It’s just that ordinary products will have to be replaced with dietary: flour - bran, and cream with low -fat cottage cheese or yogurt.The taste from this will not suffer at all, and the figure will be happy.Delicious desserts are also prepared from fruits and nuts.
Prunes with walnut
To prepare the treats, you will need 500 g of prunes and 100 g of walnuts.The fruits are thoroughly washed, small cuts are made and bones take out.Gilt nuts are put in place of the bones.Low -calorie yogurt or cottage cheese is beaten with a sugar substitute.The prunes are laid out in plates, watered on top with the resulting sauce.Before serving, let stand in the refrigerator for at least an hour.
Slovers are prohibited, but you can independently prepare delicious and healthy sausages.
Home chicken sausages
First of all, they cook minced meat.To do this, 400 g of chicken fillet with two cloves of garlic and a small onion is crushed with a meat grinder or blender.Then, spices, greens (parsley, dill), 3 tablespoons of milk, 1 tablespoon of bran and 1 egg are added to the minced meat, and 1 egg is thoroughly kneaded.It is advisable to leave the mixture for a couple of hours.
Then a piece of film is spread on the working surface, lay out a tablespoon of minced meat and forms the workpieces in the form of sausages.On the sides, the film is twisted so that there is no excess air.Swear sausages for 15 minutes in boiling water.
The opinion of doctors
Doctors believe that dietary nutrition is the best way to get rid of excess fat deposits.This is a healthy weight loss that will not harm the body.For a week, using such a diet, you can lose about one kilogram of excess weight.And this figure, according to nutritionists, is optimal.
This power system has no contraindications.Everyone can make a suitable menu for themselves, based on the individual characteristics of the body and lifestyle.Dietary nutrition is useful even to children.However, they cannot lower the calorie content of the daily diet.
Real reviews
Many have tried dietary food on themselves and were satisfied with the result.Negative reviews about this diet were left only by those who want quick results in a short time and do not know how to adhere to the system.
Anastasia, 28 years old
I have never been a thin one, especially fat in the hips.And after childbirth, she took her photo and was horrified.69 kg with a height of 167 cm looked disgusting.I decided to go to the gym.There, the coach told me that physical activity without proper nutrition will not bring a result.
She told me about dietary nutrition.I began to eat 5 times a day, excluded flour and sweet.In my diet, oatmeal is mandatory for breakfast, a portion of protein for lunch (fish or lean meat), legumes.For a snack - fruits.My weight after 4 months is 58 kg.I'm happy.
Victoria, 32 years old
I have been complete since childhood, while my younger sister was always my opposite - slim and high.But she constantly watched her weight.I tried to put me on a diet, but I refused.How to abandon chocolate, the only joy in life?But when once my sister made me weighing, and I saw the number 102, it was a shock.And this is with a height of 162 cm.
My sister persuaded me to try with her to switch to diet food together.We have compiled a menu and now eat right.Together it is easier!I will not hide, sometimes we arrange small holidays for ourselves.Sister calls this a new -fangle word "cheating."In general, the result for 6 months -18 kg.But we still go to the gym 3 times a week.
Alexandra, 35
I sat on diets from my youth.The hunger strikes alternated with me with great meals.And up to 30 everything was fine.During the week of a strict diet, I put myself in order.But once I got on the scales and saw the number 73. As usual, I decided to try the next diet.This time I chose kefir.But the weight did not leave.
Having met a huge number of recommendations of nutritionists, I realized that it was time for me to change the lifestyle and chose dietary nutrition.This is not easy.But it is much worse for me to abandon a beautiful dress in the store, since there is no suitable size.The weight does not go very quickly.But the result suits me.Plus, good health.For 2 months I threw 6 kg.