Sides covered with grease. A belly that suggests (albeit without foundation) an irrepressible passion for beer. He fires an arrow that causes nervous tremors. Long forgot the word "life", not to mention the abs. Her Majesty the overweight is meaningless and merciless. The worst enemy of health, it also brings a lot of pain of a purely aesthetic plan. And so the day begins with weighing, continues with calorie counting and ends with a faint hope of removing at least half an inch from life. . .
The main ally in this difficult battle is proper nutrition, which has very little to do with half-hungry diets that reach the point of absurdity. A well-designed diet and proper diet are much more effective than reckless calorie counting. This applies both to noticeable fat men and to those who want to "dry out" the body a little and acquire beautiful shapes. How to eat right to lose weight? We will talk about it in this article.
Fractional nutrition: accelerate metabolism
An obvious pattern: the faster the metabolism, the sooner the extra pounds leave their "familiar places". The metabolic rate is very individual. Some may eat without thinking about calories and not gain weight. For those whose metabolism is slowed, it is much more difficult to get rid of the fat accumulations. Diets are not very effective for them. But a properly selected regimen could speed up the metabolism. This will help:
- frequent meals in small portions;
- a sufficient amount of liquid;
- full sleep of normal duration;
- active physical activity and training.
The focus should be on fractional nutrition. With frequent meals, the metabolism is significantly accelerated. If the portions are small, the effect is enhanced. And vice versa: rare but large meals slow down your metabolism (and the inevitable consequence: unused calories turn into unattractive folds of fat).
Some nutritionists believe that only by observing such a regimen, weight loss of almost tens of kilograms can be achieved (of course, if these pounds were extra). Perhaps these figures are slightly exaggerated. But the benefits of fractional nutrition are undeniable. There are a few, but often - a much more effective way to lose unnecessary pounds than a half-starved diet. And much healthier for health. After all, any change in the usual diet, which is inevitable when switching to a particular diet, is stress for the body, even if the diet itself is complete. More hunger, more lack of nutrients. And the transition to fractional nutrition is perceived by the body quite positively.
Spend more than eat
Anyone who is struggling with excess weight will probably tell you about a dozen tried diets. Japanese and Hollywood, buckwheat and kefir, blood type diets are just some of the most famous. They are similar in one thing: a significant reduction in calories.
In general, this is correct: calories should not enter more than the energy is consumed. All that is not used is the accumulation of fat with which it is fought. Can the body be made to consume more energy? You can and you should! First of all, increase physical activity: they consume a lot of calories. Quite long and not too intense workouts, such as brisk walking, are suitable. Fat is burned particularly quickly when the body's glycogen stores are depleted - this happens after strength training. This phenomenon is observed on an empty stomach, in the morning (which is why it makes no sense to deny yourself breakfast).
Another important point is the meal times. A high-calorie dinner eaten at night is a direct route to excess weight: during sleep, the metabolism slows down and the calories that come from a large meal will not be consumed.
Counting calories is a passion for many. However, they need to be counted correctly, limited - even wisely. Calculate how much you eat each day in your "normal" mode, without any diet. This accounting must be kept within five days, recording the composition of the dishes, their weight and the calculation of the caloric content of the eaten using the tables. Add up the number of calories for each day, divide by 5 (number of days) - determine the average calorie content of your diet. This figure will have to be reduced. It is desirable to determine the composition of the usual daily menu - the amount of fat, protein and carbohydrates. This will help you find the best diet for you.
Information about "wrong" products
The products are different. Useful and, let's say, not very good. Those that are "not much" should ideally be discarded. In practice, let's face it, few people manage to make a good idea come true. Therefore, we will not give too harsh recommendations. But you still have to limit some products. The resulting benefits are minimal (if any) and are harmful to the digestive system. So what are these products?
- All kinds of snacks (chips, salty crackers and nuts, etc. ): they have too much salt and flavorings which are not good for your health or waistline. Fries.
- Semi-finished products such as gnocchi, frozen pizza.
- Mayonnaise (if you can't completely give up, limit the amount and switch to low calorie varieties).
- Lemonade, Coca-Cola and other sweet sodas.
- Alcoholic beverages (mainly beer).
- Ice cream, especially ice cream (this dessert is difficult to digest and the calorie content is off the scale).
- Leavened baked goods (white bread, focaccia). Contrary to popular belief, it is not the flour, but the yeast that leads to weight gain. Instead of bread, you can switch to thin lavash (it is baked without yeast). It is not necessary to exclude pasta: it is enough not to add too fatty sauces.
- Chocolates and cakes. This, of course, is a "bomb" in terms of calorie content. But the damage from a piece of cake eaten once a month is far less than the stress caused by categorically refusing a favorite treat. So don't be too harsh - enjoy your health, but only occasionally.
It is important to remember that even the most useful product may not bring the desired benefits if it is not prepared correctly. Your diet menu should be boiled or steamed. No crunchy crust, minimal amount of spice. After all, your goal is to quench your appetite, and all kinds of spices do the opposite. Another subtlety - eat well, but in a monotonous way - with such a menu, you will not eat more than your body requires. Fanaticism, of course, is inappropriate (many popular diets are to blame). But, for example, after eating boiled fish with a side of rice, you will quickly fill up and feel full of strength and vigor.
Creating a sample menu
When choosing your daily diet, be sure to consider your body's needs. If you notice a deterioration in well-being - a feeling of tiredness, an increased need for sleep, you may be too dependent on limiting carbohydrates. In this case, the menu will need to be adjusted.
With the right weight loss diet, you should feel quite vigorous and energetic. Here is an example of a daily menu to say goodbye to overweight.
For men
- rice - 200 g (hereinafter we mean dry cereals, which will be boiled in water);
- boiled chicken breast - 500 g; - cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of the total amount of food.
- water - not limited.
For women
- rice - 150 g;
- boiled chicken breast - 500 g;
- cottage cheese - 200 g;
- milk - 1 l;
- vegetables - up to 30% of the total amount of food;
- water - not limited.
These foods contain the nutrients (nutrients) you need. These are proteins, fats and carbohydrates. The total amount of food should be divided into several parts: it is recommended to eat every 3 hours, ensuring a uniform supply of nutrients throughout the day. The body must be continuously fed. All-day meals are best prepared in the morning.
You must stick to this diet for a week, then weigh yourself. If weight loss is not observed, it will be necessary to adjust the calorie content. This should be done at the expense of carbohydrates (for example, reduce the amount of cereals by 20-25%). A week on "cut rations" - and weighed again. An excellent result is considered to be 0. 5-1 kg. If your figure is exactly that, then the diet is working, the weight loss process has begun.
Improving the effectiveness of the diet
Finally, here are some tips to make your fat burning diet even more effective:
- Do not exceed the amount of food planned for the day.
- Eat carbohydrate-rich meals when they are best absorbed. There are two times when carbohydrates are especially needed. The first is after waking up (for breakfast). The second - after training (the so-called "protein-carbohydrate window"). After physical exertion, it is absolutely impossible to exclude carbohydrates. At this time, they are absorbed very well and will not go into the fat, but into the muscles.
- Try to increase the amount of water you drink. You should never be thirsty.
- The optimal rate of weight loss with such a diet is 0. 5-1 kg. Do not try to speed up the process by further reducing the calorie content of your menu: the body can "activate" a defense reaction and respond by slowing down the metabolism.
- If, instead of the desired weight loss, you begin to gain weight, it means that you have sharply violated your diet, diet.