Tired of sitting on the starvation diets which don't give results? The solution is a healthy diet for weight loss and maintain harmony. Competent recommendations for weight loss without food restrictions.
Any person with a weight, at least once in their life has asked the help diets. As promised, the numerous authors of these recommendations, for a short period, limiting yourself in one way or another product, you can easily get rid of deposits of fat in the right places is very fast. Most of these systems weight reduction franca quackery, and lose weight with their help, it is unlikely, and those who work, or are harmful to health.
The effect of this loss of weight in the short term, at the end of the period, the weight dropped back with a vengeance. And it's okay if it merges bouquet of diseases, which merges into the chronic. We have to understand that any diet is the seller that needs to be sold. The authors of these methods I do not care deeply about the end result and your health. The warranty can only give a proper nutrition to lose weight and maintain good form.
Choose useful products
The power system correctly is not a diet, and the menu for weight loss includes protein, carbohydrates and fats in the quantities required. Special restrictions also not assumed, but because it is a healthy diet, which is objectively harmful products shall exclude or limit in any significant way.
Infected refer to:
- Smoked meat and fish specialities;
- Canned products, including vegetables;
- Fatty meats (pork, lamb);
- Semi-finished products ready;
- Salted peanuts and potato chips;
- Purchase sauces (mayonnaise, ketchup, etc);
- Fried dishes;
- Sweet pastries;
- Crab sticks;
- Confectionery;
- Packaged fruit juices;
- Ready desserts.
It is not advisable to eat all the fast food. He also refers to oats porridge in sachets.
Excess salt, sweeteners, colorants, flavoring agents is not going to benefit your health. From the purchase of grilled chicken is also better to give up, because cooked in this way, the carcass literally saturated fats are harmful.
The number of different meat products in the diet: cold cuts, ham, frankfurters, sausages, better to reduce to a minimum. Contains a huge amount of "chemistry" and fat. In addition, most manufacturers add their products are not the most useful fillers.
Therefore, it is not possible to determine, that in reality you eat. Also, hot dogs and sausages a lot of salt, even if it is emerged the necessity to eat a piece of "research doctorate", better boil.
Fruits and vegetables should enter into the daily menu necessarily. The information contained in the fibre, vitamins and minerals provide the body with everything you need. The most useful are vegetables and fruits that grow in your area.
From the point of view of use, the apple from the branch much better exotic mango or bananas, and carrots or beets preferable to avocado. Healthy menu should contain at least 300 grams of vegetables and a lot of sweet fruit.
Whole grains and legumes contain, besides starch and fiber, important trace elements such as iron, magnesium, folic acid, selenium, and potassium. They contain vitamins, beneficial that affects the immune system and the nervous system. Products that exceed the minimum treatment, such as rice or bread of wheat flour, much more useful than their "brothers".
Simple carbohydrates, which refers to the sugar and the honey, better to eat in limited quantities, since the particular use of the body from their will not. For this same reason should not be abused, and dried fruit. Unlike fresh fruit, which contain large amounts of fructose. Therefore, better eating individually as a snack.
Where to look for the healthy fats, protein and carbohydrates?
Carbohydrates
There are three types of carbohydrates: sugars, cellulose, starch. To the first group belong, fructose, lactose and sucrose. Are dairy products, vegetables, fruit.
Starch — complex or slowly digested carbohydrates, the origins of which are cereals, legumes, cereals, and vegetables. Fiber refers to the category of carbohydrates bad. It is necessary for the proper functioning of the GASTROINTESTINAL tract. Present in vegetables, fruits, nuts, cereals.
Simple carbohydrates, or sugars, quickly absorbed by the body, increasing the level of glucose in the blood. They give a burst of energy, and are essential in the event of serious physical or mental loads. However, after the increase should be of the recession. The sugar level is reduced, the feeling of hunger and, as a result, a person eats too much.
The excess of simple carbohydrates is deposited in fat. Correct and healthy diet includes the consumption of adequate amounts of carbohydrates, and the common man, it is necessary, from 150 to 400 units.
Sources of carbohydrates are useful are:
- Cereals (buckwheat, millet, rice);
- Pasta of durum wheat;
- Vegetables, including potatoes;
- Soy, peas, beans;
- Fruit and berries;
- Pumpkins.
Fat
Fats are an important component of a balanced menu. They provide not only the beauty of the skin, hair and nails, but also the health of our cardio — vascular system. Contain healthy fats in vegetable oil, nuts, olives, sunflower seeds.
So a source of polyunsaturated fatty acids are some types of fish (mackerel, salmon, herring, tuna). A sufficient the correct quantities of fats in a weight loss diet is the prevention of heart attack, atherosclerosis, and even cancer.
The service rate of the consumption of foods containing fats:
- Sunflower seeds, walnuts 30 g;
- Vegetable oils — 2 hours l;
- Blue fish — 150 g (2 times a week);
- Flax seeds, 2 hours l;
- Olives or black olives — 5 pieces;
The last consumed must be not often. To us, these fruits come in the form of a box, and then contain a lot of salt. You should not forget that the foods that burn fat is very high in calories, in order to absorb their uncontrollable does not work. A correct diet includes the use of up to 30 grams of fat per day.
Proteins
Proteins — the basic material for building muscle, the nerve fibers. He is actively involved in the process of metabolism. Without amino acids in the diet, provider, and serves a protein, the process of healthy weight loss is not possible. And this is not only cosmetic problems, even if the wrinkles and sagging skin too few people delight. However, the excess protein is also not good. The right amount of protein is calculated by multiplying the mass of the body to the coefficient of 0.5. At the same time, which speeds up the calculation produce, on the basis of the desired weight.
Sources full easily digestible protein you need:
- The white meat (chicken, turkey, rabbit);
- Offal (tongue, liver, lung);
- Fish low-fat varieties;
- Chicken eggs and quail;
- Ricotta and cheese;
- Sour cream, 10% fat;
- Milk, yogurt, fermented milk cooked;
- Legumes and soy, and mushrooms.
Nutritionists recommend it to be of a healthy weight loss diet, according to the following proportions: 50% carbohydrates, 30% proteins, 20% fats.
Tip: a Glass of warm water with lemon juice, drunk before breakfast — a great way to start the metabolic processes of the body.
The role played by the vitamins in the weight loss process?
The irregularity of the functioning of the gastro — intestinal tract lead to the fact that in order to be absorbed from the food is digested poorly and in part is deposited in the fat storage. Vitamins regulate the proper functioning of the digestive enzymes, preventing the processes that are undesirable. On the shortage of the necessary substances your body reacts to the sensation of hunger.
The ascorbic acid and b-group vitamins are involved in metabolism reactions. When scarce, the process of using of the body fat to produce energy finished. The person becomes apathetic, listless, appears to be the weakness, the distraction. The deficiency of these vitamins in the diet leads to a reduction in overall immunity. The ascorbic acid content in vegetables, fruits, and vegetables, in particular problems with the lack of weight loss does not occur. But here are the vitamins of the b group are found to be in deficit, since many people, keeping an eye on the weight, they refuse to bread and yeast cooking.
Tocopherol (vitamin E) is particularly important for the fairer sex, as it is involved in the production of the female hormone estrogen. Its deficiency causes the blocking of the hormonal system and, as a consequence, to an increase in weight. Moreover, vitamin E as a natural antioxidant, is responsible for the beauty, longevity and youthfulness of the skin.
Vitamins a, e and D in the complex helps the body to absorb minerals, which, in turn, regulate the functioning of the pancreas. For example, zinc reduces appetite, chromium discourage the desire for sweets, manganese cleanses the intestines from toxins produced. During the weight loss this process is particularly active.
Calcium is responsible for strength of muscles and bone tissue, as well as promotes the efficient recycling of lipids. Magnesium stimulates all the muscles, including the heart.
Deficiency in the diet of one or more components not only leads to mirror problems, but also to more serious damage. The regular intake of high quality vitamin complexes that contain all the necessary, will not only help you find the harmony you want, but keep the beauty and health.
Menu design for weight loss
Healthy, the diet is not difficult, if you approach the process reasonable. For the right products were always at hand, you need to compose a menu for a week and buy everything you need. "Harmfulness" remove from the fridge, to avoid unnecessary temptations.
As we have already said several times, a correct diet is not limited rigid. Then bring here the list of dishes, respectively, days of the week, there will be, but just imagine the possible options, of which you will make a week menu for weight loss.
Breakfast
The breakfast should consist of foods rich in proteins and slowly absorbed carbohydrates dishes.
Our task is to shake up the metabolic processes, recharge the body, cheerfulness, and maintain the sense of satiety until lunch.
Useful options breakfast:
- Steam omelette and vegetable slice;
- Wheat semolina Pasta with cheese (100 g/30 g);
- Ricotta with berries and a tablespoon of honey;
- Two hard-boiled eggs with vegetable salad;
- Oatmeal and fruit salad (kiwi, apple, pear, mandarin and a bit of maple syrup);
- Cauliflower baked in an egg;
- Pete, with chicken breast (50 grams), tomato, salad and homemade mayonnaise.
Drink choose your flavour, what they are used to: coffee, tea, unsweetened fruit, vegetables, juice, milk.
Lunch
The lunch, according to nutritionists, must necessarily include soup, complete second course and the dessert. And
the sweet should be consumed immediately after a meal, the sugar level in the blood remained stable.
Potatoes in the first dish, do not put. He prepares a soup with a base of meat, chicken or fish stock. When, before cooking, the excess fat is removed, if necessary. Meat or fish stock well suited for the main dishes.
You can apply for the lunch:
- Soup meat or boiled beef, rice, vegetable salad. For dessert, 1 coso candy;
- Soup with chicken meatballs and pasta, Greek salad, half a grapefruit with cinnamon;
- Ear Finnish, fish with a side dish of boiled potatoes in slices, vegetables and meats (cucumbers, tomatoes, peppers), kiwi 1 coso;
- Mushrooms, pasta, grilled chicken breast, green beans with tomato sauce, half-marshmallow;
- Soup, vegetarian, chicken meatballs with pasta, a salad of radicchio and green onions, ½ cup grapes;
- Soup of mashed peas, no potatoes, beef stroganoff with buckwheat, salad leaves with tomatoes, chieri, half a pear;
- Vegetable soup, stew, beans, rice, chicken balls (100 gr.) of steam.
Options meal weight, there are only examples as an illustration of a correct preparation of the menu healthy. Not necessarily absorb all of the dishes, it is best to divide lunch into two meals. The soup you can eat at lunch time, while in the second, and dessert after 3.5 hours. Then before dinner easily on foot, hungry stomach cramps.
Dinner
In the evening the body does not need the energy of carbohydrates, but the processes of "construction" of the cells are presented as once in a dream. Then
anyone who adheres to a system of proper nutrition, it is advisable to eat for dinner protein foods.
For the proper absorption necessary to have a certain quantity of fibres. In this way, your dinner is perfect for a slim figure is vegetables, vegetables and a protein dish (meat, fish, cheese).
Meal options for the evening:
- Chicken breast and cabbage;
- Baked fish with tomato, onion and herbs;
- Boiled cod with a side of beans;
- Ricotta cheese (150 g) with vegetables and cucumber;
- Fish soup with vegetables (without potatoes);
- Baked rabbit with tomatoes salad;
- Fish or chicken cutlet steamed with a side of asparagus;
- Chop turkey, cooked on the grill, cucumber salad, and green.
Snack 2 times a day: the fruit is not more than 150 grams, a handful of almonds (5-7 pieces), natural yoghurt, berries. At the end of each meal add 3 slices of wholemeal bread, with a weight of 40 g each. 30 minutes before bedtime can drink a cup of yogurt.
For the determination of the optimal ratio of products that are consumed during lunch or dinner, Finnish nutritionists have invented a simple way and it is called "model courses". Proper nutrition is the following. Mentally divide the plate is divided in two: one half will occupy vegetables (raw, boiled or steamed), while the second is about equally proteins and carbohydrates, that is, meat or fish, side dish (pasta, cereals).
Tip: avoid food helps recurrence simple technique. Performing occasionally as the "day of gluttony", eating and welcome products. Of course, eating a box of chocolates or a whole pie is not worth it, but to overcome the rate of about 500-600 kcal a day is quite acceptable.