The right diet for weight loss
the Right to call the diet that provides the body the whole set of nutritional elements. During the diet it is recommended to pay special attention to your liquid diet. Every day you should drink at least 8 cups of liquid. The priority is water. Also welcome unsweetened and non-carbonated drinks: teas, herbal teas, natural juices. You can drink the water shortly before a meal or 1-2 hours after a meal. In winter the diet should be backed by a vitamin-mineral complex (to choose to help the doctor).
The norm of nutrients
First of all, you need to calculate the optimal caloric intake – to cope with the task would help the formula. The easiest of them is formula Broca, based on a simple action: height (cm) minus 100. In asthenic physique additionally subtract 10% from the figures, and in hypersthenic – add 10%. Unfortunately, this formula does not take into account the degree of physical activity, age, gender, and so perfectly accurate it will not name. After determining the optimal calorie reduce it to 200-300 calories – this will allow you to create a caloric deficit. Nutritionists say that more than 30% of the energy value of the diet must not be reduced.
the share of protein foods should account for 18-20% of calorie intake (of which 70-80% of animal origin). Provided active training to the normal protein should be increased (optimal level of 30-35%). A sufficient level of carbohydrates 49-50% (the emphasis should be on complex carbohydrates contained in plant foods: grains, vegetables, fruits). The optimal proportion of fat – about 30%. Of them, the proportion of saturated fats should account for no more than 10%. A priority for vegetable oils.
For normal functioning of the gastrointestinal tract, the daily intake of dietary fiber – if there is a shortage of food containing them, should enter into the diet fiber in Supplement form. Daily with food should do no more than 300 mg of cholesterol is a fatlike substance plays an important role in the body, but its excess leads to the formation of atherosclerotic plaques and to the deterioration of blood flow.
you need to Eat 4-6 times a day. The greatest energy consumption must account for Breakfast and lunch – dinner must be as light as possible. If possible, you need to eat approximately the same time (especially in the presence of chronic diseases of the digestive system).
The main products of the diet
based on the proper weight loss diet should be:
• low-fat dairy products
• Vegetables, berries, fruits
• Dietary breads (rye, bran, grain, etc.)
• Natural juices, vegetable broths, fruit drinks
• Various vegetable oil
• Lean meat (2-3 servings per week)
• Different types of fish and seafood
• Eggs (limited)
• Different types of cereals (excluding semolina)
Limitation or exception subject to:
• Simple carbohydrates
• Refractory fat
• Semi-finished products
• Foods high in fat
• Smoked pickles and marinades
• Alcoholic beverages
• Breakfast: low-fat cottage cheese with fruit pieces and a dollop of low fat sour cream, Cup of tea, toast, 1 tsp. honey
• Second Breakfast: an Apple or other fruit (you can substitute a small amount of dried fruit)
• Lunch: soup of vegetables, a couple spoonfuls of fresh oatmeal, 150 g fish, tomatoes, broth hips
• afternoon Snack: yogurt
• Dinner: vegetable stew, lettuce, tea
• Before sleep: herbal tea
According to the reviews, proper diet takes weight slowly but steadily. If in the future not to overeat, then the result achieved is easy to maintain.