Being overweight is now one of the major problems around the world. This happens due to the fact that people use the harmful food, and if you are trying to eat healthy foods, then it is wrong.
Another cause of excess weight is the lack of even minimal physical exertion. Our article offers to know that it's a simple diet for weight loss and how it works.
What are the methods effective?
Losing weight is possible in two ways:
- use drugs and biologically active supplements. In this case, it is necessary to be very careful and before starting the intake of any medicines consult with the doctor. Another disadvantage of this method is the relatively significant value of the ingredients. Imported products and Supplements cost a lot of money, but cheap analogues will not give positive results;
- this is the reason why many choose to stick to a diet and proper nutrition. Because this method is not so costly, and less dangerous. In addition, the diet offers easily and quickly decide to leave with overweight.
Rules of weight loss
How to get rid of excess kilos, you need to adhere to certain recommendations:
- the right food intake. The food is need to eat no less than 3-4 times a day in smaller portions. The dishes use the small size to be placed no more than 250-300 g of food;
- of counting calories. For it is possible to contact a dietitian, to determine the number of calories with regard to the characteristics of the organism, or calculate it yourself. Today specially developed formula of counting can be found in the public domain on the internet, it is very easy to use. Create a menu depending on the obtained values. Use an existing table calorie foods;
- products. Variety of food is need to eat at a certain time of day. The breakfast will suit food, rich in complex carbohydrates. Dinner is best to eat vegetables, fish, yogurt, cheese and other dairy products;
- consume the right amount of water. The human body is 80% composed of water. Therefore, for its proper functioning, it is recommended to drink plenty of fluids. Doctors recommend to drink daily at least 1.5-2 liters. The amount of tea, coffee is not part of the set standard. In the case that the weight of the person more installed standards, or engaged in heavy physical labor, then the amount of fluid intake should be increased to 3-4 l. Also the amount of water depends on climatic factors, the greater the air temperature, the more is the need to absorb a person's body;
- physical activity. For the normal functioning of the human body, normal levels of metabolism are necessary to the physical burden. If you don't have the time and extra money on the entrance to the sports facilities, it is enough to do exercises in the morning, while during the day take place a minimum of 5 km With the help of a very simple diet, and even less physical exertion to bring the body back to normal can be fast enough;
- an important role has also sleep. It should take on average 8 hours, in case of an insufficient number of in humans reduced immunity.
The rules for simple diet
To date, there are hundreds of simple diets for weight loss that allow for a week to lose a few pounds.
The products on which they are based, must have the following characteristics:
- availability. It follows the possibility to purchase the products for the menu in every store. Food for a diet is popular enough, you're just changing the methods of its processing and the weight portions;
- susceptibility of the organism. The person should not be allergic reaction to the products used in foods in the diet. It will be even harder to keep her, if the components are causing the aversion, or dislike, according to taste;
- cooking should be done quickly. Choose a diet where all the ingredients are prepared without special expenses of time and forces.
The important principles of simple diet
As claimed by people who have already tried wearing a effectiveness simple diet, depending on the initial weight per week, you can lose weight at least about 4 pounds.
The simplest diet should be based on certain principles.
- Diet can be in contradiction with the basics of proper nutrition, losing weight should be natural;
- Must be the constant counting calorie foods. On average, the standard is not larger 1600 kcal a day;
- In the diet is obliged to be present fiber, which is perfectly cleanses the body of toxins;
- Meals should be larger, however, the serving should not exceed 200 gg Such a principle will help the body to move in a mode of weight loss and not too much burden his;
- It is not recommended to skip meals. This can lead to poor digestion and has a negative effect on the skin of the skin;
- In the menu, must be present fruits and vegetables, it will help to saturate the body with vitamins and other useful substances;
- Another important rule is to slow consumption of food. One income should be less than 20 minutes.
For dulling the sense of hunger is recommended to drink a glass of water before a meal. The last time it is possible not later than 4 hours before bedtime, but not later than in 6 hours.
Sample menu simple diet
We offer to get acquainted with the classical variation of the weight loss, you can take as a basis, is by creating your diet.
The first menu.
- Breakfast: oatmeal, apple and coffee;
- Lunch: vegetable soup, 200 g of fish, and the same steamed carrots;
- Snack: 1 any fruit and a glass of compote;
- Dinner: boiled vegetables, a glass of yogurt, an orange.
It is then allowed to drink only water. The best result is achieved if the dream is complete. Yet, as argued by doctors, simple diet for one week is considered to be a good prevention of various diseases.
The second menu.
- Breakfast: oatmeal, one unsweetened apple, fruit salad, filled with low-fat sour cream or yogurt, tea, infused with the Daisy or mint, and low-fat cottage cheese with fruit;
- Lunch: the First meal – soup out of any vegetables, the ear of the lean species of fish, the broth from the chicken. The main course – the fish cooked for a couple, or cooked, lean meat. Annex: steamed and boiled vegetables, steamed vegetables;
- Snack: fruit, natural juices or compotes;
- Dinner: vegetable salads, as a topping you can use olive oil or lemon juice. Yogurt, low fat cottage cheese and citrus fruits.
Compliance with the menu, already over the small amount of time you will be able to determine how much food is needed for a normal life, without the recruitment of excess weight.