First of all, you need to lose weight correctly. The exercise and fresh air should be an integral part of your daily routine. No less attention should be paid to proper nutrition for weight loss. It is just that you do not want to get involved in the new-fangled diets. As a general rule, the result is short term weight quickly and so quickly again, sometimes even adding new free. In addition, you can not rely on diets, "sit", in which you are experiencing constant hunger. The essence of proper nutrition is that it is balanced and provide the body with all the vitamins and minerals. In this case, you are not getting excess calories, which are not tormented by a constant desire to look in the refrigerator, the body becomes more healthy and figure – a beautiful and slender. And not only the improvement of the health, but also the mood.
The principles of nutrition
The first step is to remember a few simple rules. People should eat little and often: 5-6 times a day and, preferably, at the same time. Your food should be fresh, must be present vegetables and fruits. The number of drinks per day of water – at least two litres. A glass of water, and preferably two, should drink 30-40 minutes before meals. To soda and fast food, in General, should be forgotten forever.
And make sure you have a balanced diet! The daily rate of protein for a person of average equal to 60-110 g/day, fat – 70-120 g/day, carbohydrates – 260-570 g/day. The exact value depends on body mass, age, gender, the individual characteristics of the organism. The same applies to the energy value of food. That was from the year 2000 to 3000 kcal depending on what kind of lifestyle you lead: sedentary or active. If you have a physical job, and calories, respectively, they need more. In the cold season the body needs more energy food. If you want to lose weight, you should know that the reduction of calories a day to less than 1,000 calories, is full of health problems! It should be noted that the amount of proteins, fats, carbohydrates and calories is usually indicated on the packaging of the products. Always pay attention to it.
Diet for weight loss
The basis of your menu should be chicken, Turkey, rabbit, red meat lean, fish, eggs, low-fat dairy products, cereals and, of course, fruits, fruits, vegetables and herbs. Pay attention to the cabbage. In cabbage contains a large amount of fiber which gives a feeling of fullness and thus reduces the appetite, making the chair more often and cleaning the intestines. Cabbage contains antioxidants, plenty of vitamins (A, C, E, K, PP, U and b group) and minerals (calcium, phosphorus, potassium, magnesium, iron, copper, zinc, manganese, fluorine).
Another of the products available for the weight loss – grapefruit. It reduces the level of insulin, a hormone, lowering the level of glucose in the blood and also affects the fat from the shops.
Don't forget apples and pears. Contains pectin. Fill the stomach, these fruits create a feeling of satiety, in calories, although very minor. Eating Apple before meals will significantly reduce the amount of food consumed during the main meal. And insoluble fiber pears is beneficial for the intestines and excretes toxins and heavy metals.
A great afternoon snack can be a handful of their fruit or dried fruit.
In addition, you should include in the diet foods of the diet specifically designed for weight loss. For example, muesli, no added sugar – is a low-cal blend of grains, nuts and dried fruit. Some manufacturers have replaced the second, more useful, and freeze-dried fruits and fruits of the forest, the preservation of almost the 100% of the vitamins. Muesli is perfect for a healthy Breakfast.
In place of sugar in desserts and drinks) it makes sense to add sweeteners, best natural and safe: fructose, sorbitol, glucose. We have developed some low-calorie meals and drinks, allowing you to control the appetite, reducing hunger. One of them is soluble chicory for weight loss. That has already earned the trust of many supporters of proper nutrition.
It is necessary to eliminate from the diet all kinds of canned products, soft drinks, energy drinks and alcoholic drinks (except wine in moderation). It is not good for the health you have. Smoky, salty and fried foods should be replaced by steamed or baked. Cakes, pies, ice cream, various cakes and fatty foods must be totally excluded from the use. Forget the dairy products with sugar: yogurt, sweet cottage cheese, glass cheese, and the fries and chips. Sausages and frankfurters contains a large amount of fat and nutrients is very small, so that this food you also need to give up.
Make a menu of the day
Given the rules above, we will try to create a table of menu of the day. As Well, The Breakfast. We recommend 5-6 tablespoons of cereal, pour a glass of warm skim milk or yogurt. In addition to an Apple or pear. Or you can eat two whole grain toast, 30 grams of cheese low in fat, a boiled egg and drink a Cup of green tea or chicory with stevia. Lunch: first course – lean meat, fish or chicken broth with added herbs. The second – vegetable salad with a dressing of lemon juice, and olive oil hot sandwich (whole grain bread, greens, chicken breast, fresh cheese). Second, you can cook the fish for a couple with a small amount of rice, it is brown. As a drink recommended fruit and fruit compote with sugar substitute. Dinner – baked fish with vegetable salad. As a hot drink chicory.
Do not forget to drink non-carbonated mineral water before meals. In the intervals between meals should eat 2-3 more times. As to products for this type of snacks you can use vegetables and fruits, and healthy desserts. For example, muesli without sugar with low-fat yogurt and a tablespoon of honey. Or jam from your favorite fruit or fruits, but are cooked not using natural sugar, and its substitutes, for example, fructose.