Not all diets for weight loss is good, reasonable, efficient and, simultaneously for health.
What is a safe diet?Tasks and principles
Good nutrition for weight loss is primarily a safe diet.We can discuss security if balanced, with a sufficient and optimal ratio of protein, fats and carbohydrates, overcoming natural products and not crossing the maximum calorie content.
The correct weight loss should be reached due to the reduction of adipose tissue.The main principle of this procedure is to spend more calories than you consume them.The problem of excessive weight is that the number of consumed calories significantly exceeds the second value.This implies the need to exempt or reduce caloric products in a diet.
Opinion that they are crowded with certain products - stereotypes, which have long been rejected by partial doctors.They don't pour out of sugar, cookies, potatoes or butter.Completely from the consumption of a huge number of calories, he had recklessly with products in unlimited quantities.And even calories from Kefir, if they don't spend during the day, they will also turn into additional centimeters on the waist.
Recommendations for excluding harmful products from the diet are given to reduce possible overeating, and as a result, prevent a set of extra pounds.But it is possible to change your patterns for better, along with other factors that are no less important.
Slightly
In the process of losing weight, rush is not only undesirable, but also meaningless.Seeing the scale amount of pounds, less by 2, 3 or, as much as 5 than the day before, does not instill it is explained only by loss of liquid, which can be replaced quickly.
The optimal weight loss must not exceed 200 g a day.Approximately such an amount of fat can be processed in energy within 24 hours.Everything that is most likely lost due to water and muscle mass.
Speed up the process of metabolism in the body
The key role in weight management is played with metabolism.Minimal physical activity, long time intervals between meals, snacks drying or harmful products lead to the fact that the body simply does not have time to learn all food consumed during the day.
The overflow can also affect the metabolism rate.It is much better to share on food in 2 doses with an interval of 1.5-2 hours than overeating once.In this case, food can be compared to fuel and metabolism - with the combustion process: for the maintenance of another, the first supply is needed.
Drink green rather than black tea
The advantage of green tea over black varieties drinks when using a diet is not exaggerated.Fat combustion is directly related to the speed of metabolism, an increase in which facilitates caffeine and antioxidants contained in green tea.Due to the stimulation of heat transfer, a few drunken glasses per day of this drink is almost half of the burned fat volume.
Green tea has a mild diuretic effect, which means it helps to remove excess fluid from the body, preventing swelling.This action can be strengthened by adding a small amount of low milk or 1 tablespoon.Cream.
The good advantage of drinking green tea on a diet is the possibility of reducing blood sugar, which drowning the feeling of hunger and favorable for weight loss.The drink has a beneficial effect on digestion, nervous and cardiovascular system.
Follow the drinking mode
Drinking mode is a very important component not just losing weight, but also life as a whole.After all, absolutely all biochemical processes occur precisely in a water environment.The concept of "drinking regime" is a rational procedure for distribution of liquid used during the day, ie its volume and frequencies.
Every day's need every person in the water depends on many factors:
- Age;
- food nutrition;
- life activity;
- medical condition;
- Climate living conditions.
On average, a person living in a moderate climate zone and leading moderately active lifestyle, which has no serious health problems, recommends consuming daily fluid at a rate of 30 ml on 1 kg weight.
At least 65% of the water, the body should be received in pure form, and only the rest - with food.Not recommended to drink more than 250 ml of liquid at once.
Don't resort to heavy diets
Good nutrition for weight loss has little to do with strict diet restrictions.Speaking of heavy diet modes, in the rule have different mono-assigns in mind, hunger strikes and food with critically low calories content.Such methods will most likely lead to hormonal omissions, metabolic disorders, nervous breakdowns and other health problems than to obtain the desired result.
The fact is that internal organs and metabolic processes will not be able to function normally without regular input of vitamins, minerals, macroel power plants and microelements.And to provide bodies with all vital substances, for example, with one kefir or cucumbers is simply impossible.
Therefore, for full life support of the body and maintenance of health, it is necessary to eat completely and rationally based on individual needs of the person.
Follow your daily content of calories
Good nutrition for weight loss cannot be the same for everyone.The most important state for normalization of weight is to abide by the necessary daily content of the calorie diet.
Food with a much lower calorie number is not less harmful than overrun the maximum allowable amount.Everyday crossing calories, the body will not be able to process in a timely manner on energy, as a result of transforming them into greasy reserves.
But even with a critical shortage of minimum calorie norms, the same result is waiting.The fact is that with acute lack of nutrients gives the brain signal, thus informing him of his hunger, and he "responds" to be sent to all storage food, ie for the processing of fats and absence "for gently".
In such moments, the experiences of the human body, the type of stress, the metabolism slows down and, instead of losing weight, risks even gaining extra pounds.Long-term strict caloric constraints, ultimately can lead to a nervous breakdown and subsequent overeating.And in special cases - exhaustion and serious health problems.
Follow the diet
Diet, which is extremely important for a person from the first day of his life, is a quantitative and qualitative dietary characteristic, which includes time and number of meals, as well as her distribution content calorie and composition.
It is believed that with proper weight loss, meal intervals must not be more than 3 hours.So their number should be 5 times a day.Such a fractional diet allows you to avoid feeling hunger, thus reducing the probability of overeating.
Reduction of parts, stomach strength gradually decreases, which helps a feeling of saturation from a smaller amount of food.
Make sure to have breakfast
Breakfast is the most important meal.It's the one who triggers the body after night sleep and determines the metabolic rate during the day.
Breakfast is recommended no later than 30 minutes after waking up, after drinking a glass of warm water.From the daily standard, 25% of calories should be indicated that consist mainly of carbohydrates.That is why the porridge is considered the most ideal option.
What are the most efficient and safe nutrition for weight loss?
Good nutrition for weight loss can only be useful if not contradicted the principles described earlier in the article.Respect for calories, diet and sufficient use of liquid should be submitted by any food regime.
Kim Protas's diet or protrusion
In this diet, the emphasis is on the consumption of protein from animal products.It is relatively easy to transmit, lasting for 5 weeks, helps clean the body, helping to get rid of extra pounds.And to preserve the results, the supporters of this diet invite to exercise it at least once a year.
The base of the diet is dairy and freshly disappearing vegetables that can be consumed at any time of the day.Tea and coffee must be drunk without sugar.You can afford 2-3 apples per day.Such a diet should adhere to within two weeks
When leaving the diet, you must be careful with fats: the first day the day is recommended to use no more than 35 years.Other products should be introduced gradually.For starters, for breakfast, use oatmeal cooked on water and write in other tricks - gradually replace a part of milk products with low meat.The duration of this period is next 3, 4 and 5 weeks.
Diet for lazy
This diet has such a name because of its elementary.Instead, this is neither a diet, already determined by the recommended rules to follow.It consists of a drinking need 2 cups of clean water before each meal, in about 15-20 minutes.And during food, as, on the contrary, you should not consume some liquid 2 hours.
Very often people confuse thirst with hunger and sufficient use of drinking water not only retain the full operation of the digestive tract, accelerates the metabolism, but also helps reduce feelings of hunger.
Diet buckwheat
For those who do not like buckwheat porridge, it is better not to consider this diet, because it is busy the main share of the child for two weeks.In addition to buckwheat, it is allowed to use a low-fat kefir.The amount of these products should be determined individually, based on the required daily calorie standard.
If this food is not enough and the feeling of hunger does not go, you can add green vegetables, several cooked eggs or apples no more than once a day.As for the preparation of cereals, it is better not to cook, but pour it with cold water on the speed: 2 tbsp.Water for 1 teaspoon.cereals and leave overnight.This method will help maintain useful properties in it as much as possible.
Thanks to the rich useful substances contained in buckwheat, such as carbohydrates, proteins (including irreplaceable amino acids), vitamins and mineral elements, this diet may provide a body for a while.
The main condition is not abused and not adhere to that for more than two weeks.If necessary, you can repeat your diet several times a year.
Dyukanova diet
The Dukanska diet is based on the overcoming of proteins and minimum food carbohydrates.It is one of the most productive in terms of losing weight.The popularity of this method is common in many countries around the world and among people of different ages.
This electricity system allows you to reduce weight in the most comfortable way due to a fairly rich selection of products allowed for use.Restrictions apply only to high and too much food.Alcohol, as on any other diet, is better off.
From similar to their principle, such as a cremier or protein, the Ducanova diet is characterized by the presence of phases, whose respect is strictly needed.There are a total of 4, and they also differ and list products allowed for use.
In short, these phases can be represented as follows:
| Phase | Name | Main permissible products | Duration |
| 1 | attack | Low varieties of meat (chicken, turkey, beef), chicken or beef absent, fish and seafood, poor-fatal dairy products, egg squirrels | 2-7 days, depending on the size of excess weight |
| 2 | alternation | The list of the above products complements not shifted vegetables and egg yolks | Based on: 7 days for each disculsed kg in the "attack" phase |
| 3 | fastening | In small amounts, sheared vegetables, fruit, cheeses are introduced | Based on: 10 days for each discarded kg in the "Alternation" phase |
| 4 | stabilization | Not a limited time |
Alternating phase is an alternative use of protein and food-herbal food.The ratio of "protein" and the so-called "protein" for days "protein" is determined based on the amount of weight from which it is planned to resolve.
In addition, eat this diet, it is necessary to adhere to some mandatory conditions:
- Daily use of 2-3 spoons.l.Oat Bran;
- dedicate physical activity 20 minutes a day;
- Once a week, follow the exclusive protein products (at the consolidation and stabilization phase).
Kefir diet
Since long-term hard-in-dietary constraints are extremely undesirable, the diet kefir can be attributed to the option "unloading".It is worthily to resort only to clean the gastrointestinal tract that lasts no more than 1-3 days.
During this period, there should be consumed up to two liters of Kefir with little fat, divided into 6 dose.If desired, you can add a small amount of green vegetables.It is advisable to minimize physical activity these days.
No significant changes should be expected after "unloading", but solve the severity in the stomach, edema, as well as a few pounds and inches in the waist to enter your favorite dress will help.
Squirrel-Carbohydrate
An alternation for a scourge in a squirrel, to some extent is similar to one of the Ducan nutrition phases.Similarly, for him, within a few days, the amount of carbohydrates in the diet is minimized.In that period, which is glycogen, which is in the liver and muscles, it starts actively implement, excess water disappears and starts burning fat.
But so that the body does not get used to it and does not adjust to a low-order diet, "shakes" should be arranged using the same carbohydrates.Therefore, glycogen reserve will be supplemented without the possibility of disposal as excess fat, and the body will continue to work in the same mode and burning calories more efficiently.
Buch schemes can be different.The amount of protein days varies depending on how many glycogen in the muscles.In most cases, it is 1/2, where there are two days of protein and 1 carbohydrate, which is enough to assemble glycogen for the next 2.
The number of carbohydrates for women and men should be as follows:
| Carbohydrates, G (Women / Husband) | |
| Squirrel day | 50/50 |
| Carbohydrate day | 200/300 |
| Mixed day | 100/200 |
There is almost no strict product restrictions, but on the carb days it is very important to use high quality, complex carbohydrates, for example, cereals and vegetables.It is recommended to turn off sugar products.The amount of fat in a diet remains unchanged.Sye diet no more than 3 months.
A good personality in all life requires attention.Try to save, not resort to a hard, dangerous weight loss diet.The selected electricity system should be accessed wisely, after a medical examination and consulting with an expert.