First of all, you need to lose weight correctly. 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's just not meant to get involved in the new-fangled diets. As a rule, their result is short term weight out quickly and just as quickly returns, sometimes even adding new pounds. In addition, you can't trust diets, "sitting" on which you are experiencing constant hunger. The essence of proper nutrition is that it is balanced and provide the body with all necessary vitamins and minerals. In this case, you are not getting excess calories, you are not tormented by a constant desire to look in the fridge, the body becomes more healthy and figure – a beautiful and slender. And it not only improves health, but also mood.
The principles of proper nutrition
The first step is to remember a few simple rules. People need to eat little and often: 5-6 times a day, preferably at the same time. Your food should be fresh, it must be present vegetables and fruits. The number of drinks per day water – at least two liters. A glass of water, and preferably two, should drink 30-40 minutes before meals. On soda and fast food in General should be forgotten forever.
And be sure to have a balanced diet! The daily rate of protein for a person on 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, individual characteristics of the organism. The same applies to the energy value of food. It ranges from 2000 to 3000 kcal depending on what kind of lifestyle you lead: sedentary or active. If you have a physical job, and calories, respectively, 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 daily calories to less than 1,000 calories is fraught with 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, lean red meat, fish, eggs, low-fat dairy products, grains and of course fruits, berries, vegetables and herbs. Pay attention to the cabbage. In cabbage contains a lot of fiber which gives a feeling of fullness and thereby reduces the appetite, making the chair more often and cleanses the intestines. Cabbage has 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 one of the available products for weight loss – grapefruit. It reduces the level of insulin, a hormone, lowering the level of glucose in the blood and also affects fat stores.
Do not forget about apples and pears. They contain pectin. Filling the stomach, these fruits create a feeling of satiety, calorie although they are very minor. Eating Apple before meals will significantly reduce the amount of food eaten during the main meal. And insoluble fiber pears is beneficial for the intestines and excretes toxins and heavy metals.
A great snack can be a handful of your favorite berries or nuts.
In addition, you should include in the diet foods diet specifically designed for weight loss. For example, muesli with no added sugar – it's low-cal blend of grains, nuts and dried fruit. Some manufacturers have replaced the latter on more useful freeze-dried fruits and berries, preserving almost 100% of the vitamins. Muesli is perfect for a healthy Breakfast.
Instead of sugar in desserts and drinks makes sense to add sweeteners, best natural and safe: fructose, sorbitol, glucose. We developed some low-calorie meals and drinks, allowing you to control your appetite, reducing hunger. One of them is soluble chicory for weight loss. He has already won the trust of many supporters of proper nutrition.
You need to eliminate from the diet all kinds of canned products, sodas, energy drinks and alcohol (except wine in moderation). No good for your health they will bring. Smoked, salted and fried foods should be replaced by steamed or in the oven. Cakes, pastries, ice cream, various pastries and fatty foods must be completely excluded from use. Forget about dairy products with sugar: yogurt, sweet curd, glazed cheese, and about crisps and fried potatoes. Sausages and frankfurters contains a huge amount of fat and nutrients is very small, so this food also need to give up.
Make a menu for the day
Given the rules above, let's try to create an experimental menu for the day. Thus, Breakfast. Recommend 5-6 tablespoons of cereal, pour a glass of warm skim milk or yogurt. Plus an Apple or pear. Or you can eat two whole grain toast, 30 grams of low fat cheese, 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, soft cheese). Second, you can cook the fish for a couple with a small amount of rice, it is brown. As drink recommended fruit and berry compote with sugar substitute. Dinner – baked fish with vegetable salad. As a beverage – hot chicory.
Don't forget to drink non-carbonated mineral water before meals. In the intervals between meals should eat 2-3 more times. As products for such snacks can be used vegetables and fruits, and healthy desserts. For example, muesli without sugar with low-fat yogurt and a spoon of honey. Or jam from your favorite berries or fruit, but they are cooked not using natural sugar, and its substitutes, for example, fructose.