First, you will need to lose weight properly. Movement and fresh air should be an integral part of your everyday routine. No less attention should be paid to proper nutrition for weight loss. This is simply not meant to be included in the new modern diet. As a rule, their result is a short-term weight quickly and also quickly returns, sometimes even adding new pounds. In addition, you can't trust diet, "sit", where you have constant hunger. The essence of proper nutrition is that it is balanced and provide the body with all the necessary vitamins and minerals. In this case, you will not get a surplus of 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 this 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 per day and preferably at the same time. Your food should be fresh, that must be present vegetables and fruits. The number of drinks per day water – at least two litres. A glass of water, and preferably two, should drink 30-40 minutes before meals. On the 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 who is in 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, sex, individual characteristics of the organism. The same applies for the energy value of the food. It ranges from 2000 to 3000 kcal depending on what kind of lifestyle you lead: a sedentary or active. If you have physical work, and calories, or, need more. In the cold season the body needs more energy food. If you want to lose weight, you need to know to reduce daily calories to less than 1000 calories is full of health problems! It should be noted that the amount of protein, fat, carbohydrates and calories is usually indicated on the packaging of the products. Always pay attention to it.
Diet for weight loss
On the basis of your menu should be chicken, turkey, rabbit, lean red meat, fish, eggs, low-fat dairy products, cereals and of course fruit, berries, vegetables and herbs. Pay attention to the cabbage. In cabbage contains a lot of fiber, which gives the feeling of fullness and thus reduces appetite, which makes the chair more often and clean the intestines. Cabbage has antioxidants, many 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. Decrease the level of insulin, the hormone that lowers the level of glucose in the blood and also affect fat stores.
Don't forget, apples and pears. Containing pectin. Filling the stomach, these fruits create a feeling of satiety, calories, 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 secrete 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, especially for weight loss. For example, a muesli without added sugar – this is a low-cal blend of grains, nuts and dried fruit. Some manufacturers have replaced the latter to a more useful freeze-dried fruit and berries, preserving almost 100% of the vitamins. Muesli is perfect for a healthy Breakfast.
Instead of sugar in desserts and beverages, it makes sense to add sweeteners, the best natural and safe: fructose, sorbitol, glucose. We have developed some low-calorie meals and beverages, that allows you to control your appetite, reduce hunger. One of them is soluble chicory for weight loss. He has already won the trust of many supporters of proper nutrition.
You will need to eliminate from the diet all kinds of canned products, sodas, energy drinks and alcohol (except wine in moderation). It is not good for your health, that you will bring. Smoked, salted and fried foods should be replaced by steamed or in the oven. Cakes, pastries, ice cream, various cakes and fatty foods must be completely excluded from use. Forget the dairy products with sugar: yogurt, sweet curd, glazed cheese, and potato chips and fried potatoes. Sausages and frankfurters contains a huge amount of fat and nutrients, is very small, so that this food also need to give up.
Make the menu for the day
Due to the rules above, let's try to create a test menu for the day. So, Breakfast. We recommend 5-6 tablespoons of cereal, pour a glass of warm skimmed milk or yogurt. Plus an Apple or a 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 soups, with added herbs. Another salad with a dressing of lemon juice and olive oil, hot sandwich (whole grain bread, greens, chicken breast, soft cheese). Secondly, you can cook the fish for a couple with a small quantity of rice, which is brown in colour. As a drink recommended fruit and berry compote with sugar substitute. Dinner – baked fish with salad. As a beverage – hot chicory.
Do not forget to drink non-carbonated mineral water before meals. In the intervals between meals must eat 2-3 times more. 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.