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Diet for weight loss

Deprivation is not the perfect output when you reset the excess body mass. It only inflates the situation, stretch the body and causes the stress. Of me, constantly, to compensate for the scarcity of energy, minerals, vitamins and everything else, without that person simply will not survive. The best solution – diet.

With it, it is possible, with the minimum of inconvenience to get the maximum result. What exactly? The graceful line, the sophisticated contour of the body, a beautiful figure and zero fat.

The use of nutrition

diet for weight loss

In that he differs from other circuits, the ingestion of food? Slimming diet closest to the medical field. It can be prescribed by a doctor when the treatment of the disorder to certain organs and systems. Therefore, it is different, varying according to the type of tables. After all, everything that he heard "dietary worker # 1" and so on. But lately he is active is used for the elimination of excess body mass.

The first and most striking feature of this approach to the acquisition of food – absolute security. It is not the newfangled diet, in the form of support-if you normal over a long period of time. You will be able to, though the whole of life following the principles of this type of power, because it:

  • it does not load the internal organs and systems;
  • controls the uniform of balance between the elements;
  • helps to digest the food and get from it the maximum benefits;
  • does not cause attacks of hunger and stress;
  • does not allow the fat to be deposited;
  • effectively breaks down the food;
  • does not cause health problems.

Diet for weight loss: principles

To effectively reset the mass of the body and correct the form, you need only three steps:

  1. replace some of the usual dietary dishes;
  2. abandon the intake of food after 18: 00;
  3. do not sit in place and move more.

This power is not built on the waiver, and prohibitions and restrictions. It is only the quality of a power supply system, which is ideal for a healthy lifestyle. It takes into account the biological rhythms of man and feeds the adjustment amount of energy. Controls the amount of nutrients. Monitors better the weight of the body. It takes into account many factors:

  • the state of health;
  • age;
  • the climatic conditions of residence;
  • types of heat treatment of products;
  • your number;
  • the chemical composition of food;
  • the usual ration in the region;
  • calories of the dishes, and so on.

The conditions of power

Diet for weight loss also require to consider 3 basic conditions. It is the quality of the products, the quantity of food in the feeding mode.

Reduce calories simply – it is necessary to restrict the fats and the carbohydrates. To get the desired result, is sufficient for the gradual reduction of 500 calories. The body does not feel the stress, such as when clear responsibility of food with prolonged fasting. Obtained the mass of a body is fixed and will not grow, because the appetite will be moderate.

And still, how to be with the mode of feeding? To compliance it is worth considering some rules. They are not complicated and are viable:

  • eat 4 times a day;
  • sit at the table at the same time;
  • consume is not too hot nor too cold, the food;
  • dinner 3 to 4 hours before sleep.

When you do this, the calorie, the first breakfast can be 30%, second breakfast (snack) – 10%, lunch 40% and 45%, dinner – 15% to 20%. The daily quantity of liquid should reach 2-2,5 l. Because of the deficiency of water in the body is able to lead to dehydration, excess – problems in the functioning of the heart and of the kidneys.

Important recommendations

slimming

It involves the renunciation of meat (especially fatty foods), wood smoked meats, alcohol, fried, dishes. The main emphasis is on soups. Even has a slimming diet, where you only use them. The recipes are simple and clear:

  1. in a pan with water put the whole head of onion and give to the boil;
  2. add cut slices of tomato, spinach, carrot, beans in pods their and
  3. boil 10 minutes;
  4. add parsley, black pepper, ginger (grated) and chicken meat (already cooked and chopped).

Important role to play in salads. But you don't need to use sauces (especially mayonnaise) and mix in the rest of the components. Here's the perfect proportion:

  1. rub 1 apple and carrot;
  2. add the order of the beams of cedar, nuts, and harvesting of grapes for raisins;
  3. mix the ingredients well.

Vegetable salad made with olive oil or yourself prepared composition. For this, in a blender fray fennel, garlic and cooking oil, and then pour in the salad dressing. To limit the consumption of salt, add withlonoway goat cheese, or cheese.

The bread must choose from a solid varieties of grains. As well as the noodles, on the basis that it is easy to prepare diet pasta:

  1. spaghetti boil in barely a little bit of salt water.
  2. quenched in a pan 3 ripe tomatoes olive oil;
  3. gradually mix them with the grated carrot and garlic;
  4. then, spread the mixture in the blender and out lashes until smooth;
  5. spices used to season spaghetti received the sauce and parmesan.

Tips to lose weight through diets

  1. Eat on time, exactly at a certain period of time. Otherwise, diet, weight loss becomes a torment.
  2. Do not worry about the distinct races of body mass. Enough to lose weight each week on 1 kg. This approach will allow you to maintain the new weight for a long time, and no more re-enter it.
  3. Try to encourage your achievement. This stimulates the transition to the next phase and strengthens the will.
  4. Does not require of himself overly much. If you are the 1 times withрваlis and ate the chocolate, not torment. After all, no one prevents you from going back to started the diet the next day.
  5. Take eat small portions, but often. Do not wait for the hunger – it is not a milestone, but is only one factor for the accumulation of fat.
  6. Use for snacks of dried fruit or other products, in which a large amount of fiber.
  7. Drink more fluids – for example, water with lemon and ice, herbal teas. They will help to fill the stomach, to normalize the moisture content at a cellular level.
  8. Follow actively, and more. If you do not do gymnastics, aerobics, exercises, make, at least, physical education in the morning. If it doesn't fit, try not to use the elevator. Overcome walk small intervals between the stops of transport.
  9. Arrange the dishes in small or take Pials. This will automatically reduce the amount of servings, easy diet for weight loss.

Yield approximate menu

The 1st option (the content kcal – 1100):

menu for weight loss
  • breakfast no. 1 – 200 g of flour of oats, any berry 50 g (fresh and frozen), coffee with no sweeteners and add-ins (may be tea);
    breakfast no. 2 – 2 fresh ground carrots;
  • breakfast – porridge buckwheat 100 grams of lettuce or vegetable stew from the 1st small l. olive oil, choice – tea without sweeteners or simply water;
  • afternoon snack – ½ - Stak. (large) bite of the fruit, in the third, the tea without sweeteners;
  • dinner – boiled meat-100 g (bird – a choice of chicken or turkey), salad with 1 table. l. olive oil.

2nd option (the content kcal – 1450):

  • breakfast no. 1 – 200 g of cottage cheese (no fat content), half a banana, choice – tea without sweeteners or coffee;
    breakfast no. 2 – 2 grated fresh carrots with 1 table. l. olive oil, any citrus (except lemon);
  • breakfast – rice porridge, 100 g of salmon (baked in a bain-marie), 300 g of vegetables (also cooked in the steam), in the form of salad with 1 table. l. olive oil;
  • afternoon snack – a sandwich with bread, 30 g, 30 g of cottage cheese (no fat content), 1 PCs. pepper Bulgarian and tomato;
  • dinner – egg yolks scrambled with the addition of vegetables, a salad in a volume of 200 g.