Existing methods for reducing weight are based on very different nutritional principles.Some nutritionists recommend excluding carbohydrates from the diet, others - fats, while others recommend eating only vegetables and fruit.
How to start losing weight
However, weight loss should not be harmful to health - in any case, the menu should be compensated for and contain nutrients in sufficient quantities.And it is not necessary to starve the desired result.We will find out how we can lose weight at home and keep your weight normally.
Before we talk about how to eat properly to lose weight and products that are not included in the daily menu of a person who has explained excess weight, we will deal with the mechanism of weight loss.
The accumulated stocks on FAT Depot begin to burn if you create a lack of calorie in food.Then your own fat cells are spent on the body's energy requirements.
However, it should be taken into account that you only start burning muscles and liver after the body's consumption of food and glycogen.
The right way to get rid of fats
The only way to get rid of fat assembly reserves is to change the diet in such a way that the content of carbohydrates and fats in the diet is minimal and the total calorie content is less than the energy requirement of the body.
To pursue the perfect figure, you can never completely exclude these substances from the menu.This will inevitably lead to increased tiredness, depression and metabolic disorders in the body.In the distant perspective, digestion, the condition of the teeth, hair, endocrine system and the reproductive function will also affect.
A competently compiled nutrition and recommendations from nutritionists will help to eliminate additional pounds without harming health.
Basic principles of nutrition for weight loss
Disruptions in power mode, excessive food and an unbalanced daily menu are the main causes of obesity.By eliminating them, you can lose weight in a short time without physical exercises.
Nutritionists recommend reducing weight to follow the following principles.
- The regularity of the diet is the main principle of strength to reduce weight.To lose weight you have to eat.Hunger or hard diets undermine health, lead to relationships and the rapid return of the stubborn kilograms.
- Reduction of the calorie content of the daily diet to 1200 kcal with a seated lifestyle and to 1300-1500 kcal if you lose weight in combination with physical activity.
The total energy value of the daily diet should gradually be reduced by 5-10% per day.
It is not recommended to reduce it to less than 1200 kcal - this is affected with metabolic disorders and exhaustion.
- Balance and rationality of the dishes used.A decrease in the calorie content of the diet should not affect your quality.The body needs the constant absorption of nutrients as well as the necessary vitamins and minerals.Protein products in weight loss should make up 40-45%, the content of fats in the diet should not exceed 22-25%, carbohydrates 35-40%.
- Compliance with the fractional diet.During the day there should be 3 main meals and 2-3 snacks (fruits, nuts, cottage cheese, kefir).You have to eat every 3-4 hours and avoid the appearance of a strong feeling of hunger.This regime accelerates the metabolism, helps the production of digestion and avoids excessive food.
- Mandatory breakfast consisting of complex carbohydrates and protein.After I have "refined" "in the morning, I won't want to eat too much all day.
- Make dinner at least 4 hours before going to bed, preferably vegetables and protein products (chicken breast fillet, fish, cottage cheese, kefir).Carbohydrates and fats that are accepted late in the evening have no time to completely oxidize and deposited in the reserve in subcutaneous fat.
- The volume of a meal should be 200-250 g, i.e.H. So much - it is placed in a standard glass or in a handful.
- Compliance with the drinking regime.During the day you should drink about 2 liters of clean water.The first two glasses have to drink on an empty stomach in the morning 20 minutes before breakfast and then drink a glass before every meal and before going to bed.It is recommended to drink water when there is a feeling of hunger, but the time of the next meal has not yet come.
- Avoid brathed.Optimal cooking methods - cooking, film, delete.
These are the basic principles of the right nutrition for weight loss.We will continue to find out which products should be avoided and which on the contrary should often become guests on the table.
Which products should be excluded from the diet
In order to lose weight, you don't have to rush to the extremes and stop using all high calorie, fat products and sweets (after all, most people usually do this to reduce weight).Many of them are allowed and even useful for weight loss.
For example the calorie content of olive oil 898 kcal/100 g.However, if you use it in small quantities, it will not only cause additional centimeters in the waist, but also help to get rid of them.
Nuts and cheese are also a high calorie, contain a lot of fat, but in limited quantities they will not harm the figure.In addition, they are useful for the body: cheese is rich in protein and calcium, nuts are a source for minerals, vitamins and valuable unsaturated fatty acids.
A total of 10 product categories are forbidden for losing weight.
- Sausages and sausages of industrial production.There are only a few natural meat in such semi -solid products, but the fat standard is exceeded (in raw sausages, their share can reach up to 50%) and salt, not to mention a large number of different chemical additives.
- Refined sugar.It significantly increases the glucose level in the blood and stimulates the appetite, excessive use is converted into fat, which leads to excessive weight.
- Sadders: gingerbread, cookies, cakes, cakes.They contain much more sophisticated sugar and fat.Your use has no nutritional value for the body, only gives empty calories and increases appetite.
- Milk chocolate, chocolate rods.High calories (up to 570 kcal/100 g), since the composition contains fats (30-35 g/100 g) and simple carbohydrates (50-60 g).
- Products made of senior flour: SDBA, white bread, pasta.They have a high glycemic index, contain up to 80 g/100 g simple carbohydrates (monosaccharides), which are immediately absorbed and cause glycogen accumulation in the muscles, with low activity fat in the subcutaneous fat.
- Chips, potatoes from free.They have a high calorie content (500-600 kcal/100 g), 1/3 made of fat, the remaining 2/3 are simple carbohydrates and flavor enhancer.
- Sweet carbonated drinks and packaged juices.Contain a large amount of sugar 5-6 tl.On a glass.
- Mayonnaise and industrial sauces.They exceeded the content of fats (including trans fats), sugar, flavor enhancers and preservatives.
- Ready breakfast: sweet grain made of fast cooking, corn flakes, mucous membrane.Groups in them are processed and practically without nutrients that are usually contained in whole grain.In addition, in large quantities that have to be minimized in the diet in the nutrition in order to reduce the weight in the diet in order to reduce weight.
- Butter.It contains animal fats (from 72.5 to 82.5%) and has a high calorie content - around 700 kcal/100 g During weight loss, it is better to replace it with irreginated vegetable oil.
The most difficult thing is to give up sweets when losing weight.The body perceives sugar as a medication and requires constant use.The restriction can cause irritability and depression.
In this case, you can use honey as a sweetener instead of refined sugar and occasionally have a piece of bitter chocolate eating.
Nutritionists to combat the desire for sweets are recommended to consume more products that contain protein.They allow them to keep the blood sugar under control and are rich in a tribe - a substance from which serotonin is synthesized - a hormone of joy and pleasure.
Which products must be limited in consumption
Products from the next list are allowed when losing weight, but in limited quantities:
- white rice;
- Strong cooked vegetables: potatoes, pumpkin, corn, carrots, grapes, mangoes.
They have a high glycemic index, so that they increase the appetite and contribute to excessive food.Therefore, you should be limited if you want to get rid of additional pounds.
Instead of white rice, it is recommended to use brown rice for cooking, carrots raw and sweet fruits are not more than 100 g 2 times a week.
What is recommended when losing weight
What should the diet of losing away from?The following products should be observed.
- Necroh painting vegetables and herbs: zucchini, cucumbers, tomatoes, pepper, cabbage.We are rich in vitamins, minerals, fiber and organic acids that help to establish the metabolism in the body and to contribute to the fat burning process.They contain practically no calories, and after their digestion the body has to spend a lot of energy.
- Products with a high protein content: meat, liver, hut cheese, eggs, soy, nuts, legumes.Protein food gives a feeling of saturation for a long time and helps to normalize the metabolism.Protein is a building material for muscles, its surplus is not converted into fat like carbohydrates.
- Whole grain: oatmeal, bulgur, brown rice, buckwheat.They contain complex carbohydrates that slowly collapse without increasing blood sugar, filling the body with energy for a long time.
- Products containing unsaturated fatty acids: vegetable oils, avocados, sea fish, nuts, flax seeds, sunflowers, sesame seeds.Their use helps to share fat cells and prevent new orders from being acted because omega acid increases insulin resistance.
- Fruits and berries.They contain a minimum of calories, there is no fat in the composition, but there is a fiber that helps to produce digestion and cleans the intestine of toxins.Fruits and berries of red and purple colors contain Antocyan natural fat.
These products should become the basis of a daily diet for weight loss.If you combine them competently, you can prepare a large amount of delicious, balanced composition of dishes.
Approximate menu for a week for weight loss
Below you will find an approximate menu for a week for women who have set themselves the goal of losing weight (men must increase the volume of each part to 300 g).The daily calorie content of each weekday is 1200 kcal, and the balance of proteins, fats and carbohydrates corresponds to a ratio of 40: 20: 40.
Monday
Breakfast:
- Omlet with green.
Snack:
- a whole grain bread with a slice with low fat cheese;
- Pear.
Dinner:
- Vegetable Puree;
- Schnitzel made of low -fat meat meat.
Afternoon snack:
- House cheese or kefir;
- A handful of nuts or seeds.
Dinner:
- Baked chicken fillet made of fresh vegetables.
Tuesday
Breakfast:
- Buckwheat porridge;
- Mandarin.
Snack:
- Kefir;
- Green apple.
Dinner:
- cooked beans;
- A steamed chicken breast with a basil.
Afternoon snack:
- Course cheese casserole with raisins.
Dinner:
- Fish baked in the oven with cauliflower or broccoli.
Wednesday
Breakfast:
- soft egg;
- Green apple;
- Whole grain bread with cottage cheese.
Snack:
- House cheese with natural yogurt.
Dinner:
- Boiled brown rice with zucchini and onions;
- Coasters made of chicken breast fillet.
Afternoon snack:
- Orange and 5-6 almonds.
Dinner:
- Fresh vegetable salad;
- Baked low -fat meat made of beef or pork.
Thursday
Breakfast:
- Oat porridge on water with berries;
- A disc with low fat cheese.
Snack:
- Natural yogurt with berries.
Dinner:
- Insert with vegetables;
- Goulash beef;
- Tomato.
Afternoon snack:
- Course cheese.
Dinner:
- Greek salad;
- Baking trout;
Friday
Breakfast:
- 2 cooked eggs;
- Kiwi.
Snack:
- Rye bread with a slice with low fat cheese;
- Cucumber.
Dinner:
- steamed beef with carrots, onions and potatoes;
- A piece of bread with bran.
Afternoon snack:
- Kefir;
- A handful of nuts or seeds.
Dinner:
- Chicken fillet baked in sour cream;
- White cabbage salad with carrots.
Saturday
Breakfast:
- Hirse porridge;
- Half of the grapefruit.
Snack:
- Natural yogurt with berries.
Dinner:
- Vegetable soup with a piece of whole grain bread;
- Chicken meat balls with buckwheat.
Afternoon snack:
- 5 drain and 5 walnuts.
Dinner:
- Cooked beans with baked pork.
Sunday
Breakfast:
- Omelet with green;
- Apple.
Snack:
- Bread with bran with a slice with low fat cheese.
Dinner:
- Insert with eggplants and tomatoes;
- Schnitzel made of low -fat meat meat;
Afternoon snack:
- House cheese with natural yogurt and berries.
Dinner:
- baked chicken fillet;
- Vinaigrette.
For breakfast it is recommended to drink a glass of black or green tea for lunch and dinner - a compote of dried fruits, fruit drinks or jelly on a pectin sweetened with honey.Salads should be seasoned with a spoon of olive or linseed oil.Don't forget that the part should not be more than 250-300 g.
This diet for a week allows you to lose weight without stubborn food restrictions.It is diverse, balanced in the composition of nutrients and enables you to easily cope with the feeling of hunger due to the increased content of protein and fiber.
Tips for nutritionists
Reducing the calorie content of the diet and the rejection of harmful food is an important step in the fight against additional pounds.So that weight loss gives a few more tips faster and successful.
Regularly carry out the cleaning of the body for weight loss
The body is freed from the accumulated slag and the toxins in the intestine, in the liver and in the kidneys and is easier to digest.The metabolism accelerates, which means that the fat burning process becomes faster.
To clean internal organs, use:
- Beetle;
- Garlic;
- Vegetable juices;
- Plant oil;
- White cabbage.
Further details with cleaning methods can be found in the corresponding literature.
Increase the fiber content in nutrition (up to 25 g a day)
Cross dietary fiber normalize the digestion, improve the metabolism and eliminate a feeling of hunger for a long time.You can use Bran to increase the fiber content.Add them to muesli, cottage cheese, kefir and yogurt.
Offer a full 7-8 hour night sleep
Dream normalizes the production of hormones that influence the weight (self -tropin, ghrelin, leptin).
People who lack sleep are susceptible to excessive food and prefer food with a high sugar content.Therefore, the lack of sleep is directly associated with excessive weight.
Experts argue that rare violations of nutrition are quite acceptable in weight loss.If you constantly reject your favorite products, the collapse in the end is inevitable.You can afford to arrange a relief once a week and eat a small piece of cake, sweets or other delicacy.The main thing is not to join in the rest of the days and to control yourself.