What such to eat to lose weight - the questionask themselves on a daily basis by millions of people who are planning to get rid of excess weight. In the world there are thousands of different diets, each of which has its own advantages, but the disadvantage of all common.
Follow the diet can be a certain time, besides often not without harm to health as a complete, balanced nutrition the body needs for normal functioning.
You will need
- - ovoschi-
- - belki-
- - zhiry-
- - Carbohydrates.
If you, by all means at any cost, planto lose weight and maintain the results achieved, the ideal - to undergo a full medical examination and consult a dietitian, who will make the diet suitable for your weight, lifestyle, taking into account the presence or absence of concomitant diseases.
In the absence of skilled carestick to the basic principles of food to combat obesity. Your diet must consist of proteins, fats and carbohydrates. Adequate intake of protein ensures good immunity, stable hormones, health of nails, hair and skin. Carbohydrates support all energetic processes in the body, help to make rational use of proteins, stimulate the oxidation of the intermediate metabolism of fatty acids. Fats provide energy.
To lose weight, eat a balanced andrationally. Observe moderation. Daily proteins must be present in your diet, fats and carbohydrates, but you should always carry a table of calculation of caloric intake and eat daily at most 1500-1700 kcal.
The basis of the diet should be raw or boiled vegetables in a bowl poluportsionnuyu Apply a half of the volume without slides, 1/4 part should be filled with carbohydrates and 1/4 protein.
As a low-fat protein foods usemeats or fish, seafood, mushrooms. As carbohydrate foods - potatoes, cereals. Vegetables can be anything: sprouts, zucchini, tomatoes, cucumbers, beets, carrots.
Instead of snacking, eat 10 grams of dried fruit. They significantly improve the metabolism and will kill hunger.
Drink plenty of fluids. This may be pure water, green or black tea without sugar, mineral water without gas, the diluted freshly squeezed vegetable or fruit juice. Never skip breakfast. Dine in a few hours before bedtime. For dinner, use low-calorie foods or completely replace the evening reception food dried fruits.
Before the normalization of weight make handling two days a week. After normalization of weight enough to carry out one fasting day a week.
Eliminate muffins, white bread, cakes and pastries, alcoholic beverages, canned food, fast food, snacks.