Month and a half before the most important holiday – certainly enough time to say goodbye to a few kilos. How to do it, says Vadim Krylov, endocrinologist and Creator of the author’s weight loss system:
– The basis of this diet are 12 rules that will help you to draw up a program of proper nutrition and not experience the suffering of hunger. By following them you 1.5 months will see the first and very impressive results. This will set you on a balanced diet and in the future. The fact that food habits are usually formed within 1-2 months. And so, having tried all the tips given here, you will notice that – suddenly! – you absolutely don’t want fried, or sweet buns from fast food. You will feel ease in the body (and on the scales!). Suppose, after a while you will be tempted to eat something fatty and fried. But your stomach will react to such unhealthy food indigestion – heaviness and discomfort, and can be, and nausea. You will have the occasion to compare healthy eating with unhealthy and consciously choose what you like best.
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What, where, when?
It’s necessary to eat 5 times a day, slowly chewing the food, it is important not to eat on the go. The main meals – Breakfast, lunch, dinner and snacks. But the word “snack” should not mean “a complete meal”.
Many neglect Breakfast, citing lack of time or lack of appetite. This is wrong. Breakfast is a must! If the morning do not eat, the body remains sleepy and lethargic. Morning meal makes a person less irritable, and at lunch you don’t eat extra.
Even for weight loss (don’t be surprised!) it is essential to sleep – to sleep 7-9 hours. Poor sleep is the cause of eating light carbohydrates, it leads to weight gain.
A poached egg and three crusts of bread. Prepare a wonderful Breakfast
- complex carbohydrates – its the best choice for Breakfast – cereals;
- dairy products low-fat (cheese, yogurt, kefir, milk, cheese, only low fat);
- fruits and vegetables;
- drinks: water, tea or coffee without sugar, instead of cream – low fat milk.
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What to eat for Breakfast impossible:
- fatty foods, taboo as sausages, frankfurters, wieners, bacon, cheese, high fat, fried, mayonnaise, sour cream, these products contain a lot of fat and calories.
The first bite
He need to saturate the body with carbohydrates after a very active morning mental work to avoid overeating at lunch and dinner. This snack should include
dairy products and a small portion of fruit or vegetable salad (the size of a palm of the person). Don’t forget to drink more water.
The first dish – it is desirable that it was hot soup, since it occupies a large volume in the stomach and saturates faster. Best vegetable soups and fish soup. If the soup is meat, preferably from chicken or beef. But the meat and onions should not obzhivatjsya before filling in the soup. It is desirable to eliminate cream soups because they add cream and starch, and that the extra calories. Avoid mayonnaise or sour cream, so you reduce the caloric intake.
The second dish. Avoid mayonnaise, sour cream, fish or canned meat. Best side dish – steamed vegetables, cereals or pasta durum. The hot – lean meat, poultry, fish or seafood.
The third dish. If you really want something sweet, such as a small piece of cake, it is lunch time. The sweet you can eat at the end of the meal. And it is better to include in the diet not cereal or pasta, and of coarse vegetables (carrots, radishes, cucumbers, tomatoes, eggplant, zucchini, cabbage, sweet pepper, pumpkin, sorrel) – they slow down the absorption of carbohydrates.
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A second snack
It should contain the same products as the first. And it is better to eat something before leaving work so you stood still in traffic jams or get on public transport without animal desire to eat something.
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Dinner should be no later than 2-3 hours before bedtime. And don’t even consider the option of spaghetti and potatoes. They have so much energy that you do not use it in the evening and even at night as the metabolism at this time is slowing. The perfect meal consists of protein and vegetables – they are digested within 2 hours. But protein is necessary to choose correctly. Best seafood or lean fish as low-fat cottage cheese. Did not eat dinner in front of the TV, because the brain is distracted and slower saturated, there is a high risk of overeating. Plus during any meal you have to get up from the table with a slight feeling of hunger, as signals to the brain from the stomach do not come immediately after receipt of food.
A proper dinner is:
- steamed vegetables with fish or seafood, salad of cucumbers and tomatoes, dressed with olive oil. With tea you can eat an Apple, a pear or an orange instead of sweets;
- dessert for dinner is impossible: brain and muscle activity usually occurs during the day, and at night it is reduced, and the only fabric that will take the glucose into this time with joy, adipose tissue.
12 Golden rules
- Dish size in diameter should be no more than 20 cm.
- Divide the plate in half. On the right side should be vegetables and greens. The remaining half of the plate divide into two parts. One should be a side dish, other main dish.
- Say: “do You eat everything that is in your fridge”. So buy in the store only healthy – vegetables, fruits, greens, low-fat milk and milk products.
- Add to the fact that eating fresh vegetables. The volume should be about 2 cups. For example, two cucumber and two tomatoes.
- Eliminate sausage, sausage, sausages, semi-finished products. Buy for the same money, a piece of fresh meat. So you will understand what to eat – foods, “hidden” a lot of fats and carbohydrates.
- Exclude from the diet of not only semi-finished products and sausage products, but also meat and fish canned in oil.
- In the store, pay attention to the fat content of foods, and choose less fatty. For example, if you see the cottage cheese with a fat content of 0, 5, 10 and 20 percent, then choose a fat content of 0 or 5%.
- Do not eat at fast food restaurants.
- Eat slowly, carefully chewing food.
- Before eating drink a glass of water.
- Will fall out this kind of cooking like roasting, is used for more fats. You can boil, stew, cook for a couple, but not fry.
- Maximum eliminate foods with easily digestible carbs, pure sugar, honey, candy, juices, fizzy drinks, fruit drinks, fruit drinks. Replace them with fruits.