The problem of excess weight is one of the most relevant today. Deterioration in ecology, at the same time and decline in quality of food, replacement of natural ingredients synthetic, a mad rhythm of life, especially in city conditions - all this and also other factors, provoke a set of weight. How to correct the menu and it is correct to choose products that the problem of excess weight ceased to exist?
The most important mistake in the aspiration to create and keep a slim figure is an observance of various diets. Diets don't work. Also there is it for one simple reason: the organism exhausted by malnutrition during restriction of food at the first opportunity begins to stock promptly in case of following possible "shake-up". As a result in a week - another the arrow of scales returns to initial figure, and often weight even becomes several kilograms more.
Therefore instead of classes self-torture when for breakfast we drink a glass of water with a lemon, and for lunch we eat one hard-boiled small egg and 50 grams of black bread, it is necessary to correct the menu, having excluded those products which definitely don't bear any advantage. Also небходимо to think over the diet to arrange its baking plate the rhythm of life.
Eat when we are hungry. Also eat so much how many it is necessary for an organism. When in food there are enough nutritive matters, the organism is sated and satisfied in the small portions. But it comes not at once, especially, if you got used to overeat.
There are two reasons: psychological and physiological. The first consists in a habit much and irregularly to eat, eat what is called fast food, washing down this food with the drinks containing huge amount of sugar. The physiological reason is that from constant overeating the stomach gradually stretches and demands the increasing portions. To reduce the size of already stretched stomach, it is required to watch more carefully quantity of food on your plate.
Also big delusion is the thesis about need to drink not less than 2 liters of water a day. All people different, at each person the need for liquid is individual. Therefore it is necessary to drink pure and whenever possible unboiled water as often as it is necessary for a concrete organism. At someone, for example, for health reasons excess liquid will be late in an organism, and the investigation of they are hypostases and feeling sick.
Products which should be excluded from a diet forever
Chips, croutons, sausage, sausages, sweet carbonated drinks (including kvass, even with a mark of ""natural fermentation""), sweeties of industrial production (including sweet ""fruit yoghourts"", sweet curds, cookies, etc.), fancy bread, semi-finished products, pasta from wheat flour of the premium, teas from small bottles, carbonated mineral water, a fatty meat, fried, smoked - all this from now on under a ban. White bread, gray, black - also forever and without regret we exclude any barmy store bread from the diet. Sauces, ketchups, mayonnaise, sweet syrups - everything, than are rich shelves of supermarkets - away from a diet.
What is not to get fat
The axiom familiar to everyone since early childhood: is more fresh vegetables and fruit is necessary. We choose these products on a season and we include in the daily menu. A green leafy vegetables is especially useful: cabbage, spinach, salad and so on - they can be used during the whole year. It is desirable not to subject all vegetables and fruit to heat treatment, and is crude as many of them in the cleaned and cut look begin to lose vitamins already at contact with air, and after heat treatment there are only a taste and calories so such vegetables aren't able to saturate an organism with useful substances any more.
Bezdrozhzhevoykhleb from a whole or germinated grain with addition of seeds, without flour it is possible to use in reasonable quantities without harm for a figure and health. Such bread can be bought in shops of healthy food or to learn to bake independently. A good alternative to the baked bread are the small loafs which are dried up in the sun or in a dehydrator as a part of which there can be various couched grains and seeds, raw vegetables. It is simple to cook such small loafs, and the advantage for a figure and health can't be exaggerated.
Grain wholegrain in the form of porridges, soups, salads. Some grain can be couched and added to salads in the raw. Such grain - a valuable source of protein, vitamins and mineral substances.
Also good source of protein yavlyayutsyabobovy. Chick-pea, маш, besides, it is possible to couch and use lentil in the raw.
Nuts can be used daily, but gradually as these products contain a large amount of fats with which you shouldn't overload an organism.
By the way about fats. Eat vegetable oils of a cold extraction, not refined and not deodorized. It can be any vegetable oil: sunflower, olive, sesame and so on. The choice is huge, and oils can be bought in any supermarket. Surely buy linseed oil as it is a champion in maintenance necessary for work of an organism an omega 3-6-9 - fatty acids. A desi we choose not less than 82% only with fat content.
Potatoes are resolved in number of 1-2 pieces a week. In order that the diet was healthier, potatoes can be replaced with turnip. This ancient root crop again at the peak of popularity, wins hearts of gourmets.
Surely enter seaweed into a diet. It can be powder of a spirulina or laminaria and also a sea cabbage, вакамэ or a hole. High content of iodine has polozhitelyany impact on a thyroid gland, accelerates exchange processes in an organism that promotes weight reduction.
Salt. It is possible and not to refuse salt absolutely. Choose sea, Himalaya and also Crimean pink salt which part only salt, without any on length of the list of additional ingredients is.
If you use meat, fish, eggs and dairy products, choose low-fat grades of meat and dairy products of high fat content. Avoid to eat meat products and fish in the raw. Bake, you extinguish and steam, but never roast products.
Eggs can't be used in the raw therefore at preparation of dishes in which recipe crude eggs are provided use quail eggs which are safe in the raw.
For a vypechkiluchsha to use whole-wheat flour. It can be got in shop or to make independently.
If there is a wish to regale on sweeties: cakes, cakes, candies, but there is no wish to overload an organism with empty carbohydrates, it is possible to pay attention to recipes of desserts for syroyed. Try to refuse refined sugar completely. It is possible to replace it with natural honey, syrup of a girasol, a stevia or agave syrup. Sweeties, including chocolate, it is possible to prepare quickly and easily in house conditions the hands, using seeds, nuts, berries, fruit, кэроб, coconut oil or cacao butter, cocoa mass and, as sweetener, honey or the listed above vegetable syrups. All this can be got without effort in shops of healthy food.
How many is not to get fat?
For a start we will decide on serving size and the number of meals in a day. It is necessary to eat fractionally, 5 - 6 times a day. The last meal - not later than three hours before withdrawal for sleeping. It can be a glass of kefir, yogurt or unsweetened fruit.
The serving size on one meal is equal to the size of a fist of the person to which food is intended. An exception - raw vegetables. The portion of salad from raw vegetables can be so large that will be located in two palms.
Protein products have to make not less than 1/4 day volumes of food. A fresh vegetables has to make the main part of a diet.