Figure out how to get rid of extra pounds, keep healthy and not to indulge in gastronomic pleasures. Fast food should be replaced by fresh vegetables and fruit, and add into the diet of porridge and meat.
Dreaming about the perfect shape, the Internet offers hundreds of ways to lose weight. This diet supposedly giving the result in no time and miracle supplements whose safety is questionable. To believe everything you read, you can’t. Diet is a temporary change of diet, eliminating from the diet of certain foods or reduce the quantity of their use. Severely limiting your diet, you risk to cause irreparable harm to the body. Moreover, weight gone can come back together with the same diet. To avoid radical measures and to always keep yourself in great shape helps exercise and a healthy diet. All you need to give it a little time and have fun.
To exclude junk food
Healthy does not mean tasteless. Instead of fast food, chips, snacks and sweet drinks in your life, there will be fresh fruits and vegetables, tender meat, fish, porridge. Of course, if you used to eat not quite right, give yourself the time and go on a healthy diet gradually. If unbearable want to eat something unhealthy, do it in the morning, when the supply of calories is needed. But what better use for snacking fruits and nuts.
Depending on weight, height, age, and physical activity during the day is calculated daily calorimetry. If you want to lose weight, your daily diet should contain 900 kcal. It is not necessary to rush to extremes and to cut back on calories ahead of time, otherwise, physical weakness and reduced ability to work will catch you off guard with its consequences, in this state, speech about healthy eating can be.
If you have already achieved the desired level of weight and want to keep it, this is a question of daily intake of calories. To determine what will help the Harris-Benedict equation.
This principle has long been well established among doctors-gastroenterologists and is clinically proven. It is that you eat 5-6 times a day in small portions, about 200 g. the Main merit of the fractional power – reduced daily calorie intake. Small portions are better absorbed, do not overload the gastrointestinal tract and help maintain stable blood sugar levels.
Carbohydrate meals and, partly, the protein should be left mainly in the first half of the day, in the evening, when the level of motor activity is minimised, it is necessary to eat protein foods and fiber. Don’t forget to drink more fluids. Found that a daily water requirement of an adult is 30-40 g per 1 kg of body weight. On average, it is considered that at night a person consumes a total of 2.5 liters of water and the same amount excreted.
The food should be balanced
We are talking about the correct ratio of proteins, fats and carbohydrates in your diet. Animal proteins and amino acids are the building blocks of lean body mass, and participate in metabolic processes. Carbohydrates provide the body with energy, but fats are necessary for many metabolic processes. Do not forget about fiber, which is necessary to normalize the digestive processes and helps to satisfy hunger.
A balanced diet should include steamed, peeled cereals, red and white fish, dried nuts, fresh fruits and vegetables, poultry and meat. Not worth much to limit the consumption of healthy fats, so necessary in the endocrine, reproductive and nervous systems. Protein foods should be consumed in moderation in the first half of the day, and to a greater extent it should be your evening diet. It is also important to protein foods were vegetable in nature, for that reason, pork and lamb have to give up, nevertheless the range of food remains quite extensive: chicken fillet or Turkey fillet, white fish (cod, Dorado, etc.), beef, seafood (squid, shrimp), dairy products low in fat.