Few today there are people who do not care about the question of how to lose weight, that figure was beautiful and graceful. Obviously, the process of getting rid of excess fat is not a quick, but if you consistently limit yourself in calories and do not forget about sports, the result is bound to be. A nutritionist designed menu every day for weight loss will help postroynet without harm to health.
Knowledge about the causes of weight gain will help to easily create their own diet, which will help get rid of extra fat. Simply eliminate from the diet of harmful products, preferring useful.
First of all, we should be guided by calorie foods. Watch for it is not as difficult as it seems at first glance. The more fat in the dish, the more calories therein. A smaller total calories in green vegetables which are to a large part consist of water and useful fiber.
Today there are many tables of caloric, to learn about the energy value of a product is not difficult. There are even special programs for your phone, which calculate caloric intake. And when preparing meals of their final energy value can be calculated by summing the caloric content of all ingredients and dividing that number by the number of servings. For these calculations, there are also special programs.
But not only calorie counts. Nutritionists recommend to pay attention to the glycemic index of foods.
The higher the index, the more quickly after meal increases blood sugar
Blood sugar - a very important indicator
And it falls more sharply. Such fluctuations are harmful to health, so from the products with high GI doctors recommend to abstain. This means that not only should limit fatty foods, and a variety of sweets, flour dishes and even starchy vegetables.
A balanced diet means getting all the nutrients needed by the body in the right proportions. That is, in the diet should be present and fats, and proteins and carbohydrates, and vitamins and minerals. This should limit the calorie from fat and "fast" carbohydrates with a high glycemic index (sugars and starches).
Knowledge of the basic principles of weight loss will create a menu for weight loss alone. Advantages of self-preparation diet are obvious: you can consider all your individual needs, tastes, habits, and create the menu in accordance with the range of products in nearby shops and physical facilities.
The task is simple: make a 1200 kcal diet (caloric content may be higher, up to 1500, but the process of weight loss will slow down, lower the calorie is not recommended in order to avoid slowing down the metabolism). It is desirable to use no more than 50 fat grams, and simple carbohydrates - not more than 40 grams. Furthermore, care must be taken so that the diet was sufficient vitamins and minerals.
At the same time the formation of a separate menu has its drawbacks. For example, can not do without the tables to calculate the calorie or special programs. In addition, the independent planning of diet can take a lot of time. In the future, make the menu, not to go beyond the framework set calorie easier.
In the diet, composed dietitian, has one significant advantage: such a menu is balanced. Also, do not need to waste time on endless calculations - you just need to eat the recommended foods in the recommended amounts.
The creators of diets often require rigorous compliance with all the recommendations. But in practice, there are situations that some of the products can not be used due to objective reasons (allergies, the unavailability of a product).
In such a situation it is quite possible to replace the dish on its analogue - dish with the same calorie content.
For example, if you are allergic to oranges, recommended by a nutritionist, you can substitute citrus green apples or pears. Instead of expensive wild mushrooms can be used mushrooms. And hated since childhood cauliflower permissible replaced by broccoli.
Options menu for weight loss can be a lot. It is recommended to choose a diet that includes the most favorite and affordable products. The menu can vary according to your taste, the main thing - do not exceed the calorie content.
For breakfast, eat an omelet of one egg, fried in a dry frying pan, toast and cereal. As a second breakfast, we recommend a slice of lean ham or cooked chicken breast with cucumber. At lunch you can eat a bowl of tomato soup, a salad of cucumber and sweet pepper, serving cooked pasta with low-fat cheese. Snack consists of baked apples with honey. For dinner, you can not afford to 400 grams of vegetables, steamed.
Breakfast - a glass of low-fat unsweetened yogurt with a couple of tablespoons of muesli. Lunch - a couple of apples. Lunch consists of a piece of grilled salmon with cucumber salad, seasoned with lemon juice. At lunch you can eat a couple of slices of bread with a slice of ham, a spoonful of fruit jam. Dinner - fruit salad with sweet yogurt.
Breakfast consists of 200 grams of fat-free yogurt
Low-fat cottage cheese - a popular product among athletes and slimming
with a teaspoon of honey. At lunch should eat a banana
Bananas: the benefits and harms health
. Lunch - vegetable soup, baked potato large, boiled chicken. Snack - a salad of tomatoes and onions, seasoned with a little oil. For dinner you can prepare a sandwich of rye bread, canned tuna, cucumber, lettuce.