Excess weight is a major problem worldwide. This is due to the fact that people eat junk food, and if I try to eat healthy foods, you are doing wrong.
Another reason for excess weight is the lack of a minimum amount of physical activity. Our paper proposes to find out what simple diet to lose weight and how it works.
What methods are effective?
You can lose weight in two ways:
- the use of medical preparations and biologically active additives. In this case, you must be very careful and before taking any medication always consult with your doctor. Another disadvantage of this method is considerable cost of the supplementation. Import medicines and dietary Supplements are a lot of money, and the cheaper counterparts, will not give positive results;
- it is for this reason that many decide to adhere to your diet and the right nutrition. Because this method is not so expensive and less dangerous. In addition, the diet offers a simple, and quick to say good-bye to the excess weight.
The rules of weight loss
To get rid of the extra pounds, you should follow a few guidelines:
- a proper food intake. The food should be consumed a minimum of 3-4 times a day in small portions. Utensils use the small size to be placed in not more than 250-300 g of food;
- the calorie counting. For this you can contact the dietitian to determine the number of calories, taking into account the characteristics of the organism, or to calculate them yourself. Today, our specially designed formula can be found for free on the Internet, it is very easy to use. Make diet depending on the received values. Use existing table of calories of the food;
- products. Different foods should be consumed at certain times of the day. Breakfast fit food, rich in carbohydrate complex. For dinner, better eat vegetables, fish, yogurt, cheese and other dairy products;
- to consume the required amount of water. The human body on 80% consists of water. Therefore, for its correct operation, 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 included in the standard set. If a person of weight, in addition to the provisions in the rule, or engaged in heavy physical work, the amount of liquid should be increased to 3-4 L. the amount of water depends on climatic factors, the higher the temperature, the more is necessary to absorb the human body;
- physical activity. For the normal functioning of the human body, a normal level of metabolism required exercise. If there is time and extra money to visit sports institutions, it is enough to do exercises in the morning, and the day was less than 5 km With a very simple diet and even a little physical activity to bring the body back to normal fairly quickly;
- important role also has a dream. It should last about 8 hours, in low amounts in humans decreases the immunity.
Rules for the simple diet
To date, there are hundreds of simple diets of loss of weight which allow a week to lose a few kilos.
The products on which they are based should have the following properties:
- accessibility. Implies the possibility to purchase products for the menu in any store. Food diets are very popular, just changed how it is managed, and the weight portions;
- the susceptibility of the organism. The person should not be allergic reactions to foods consumed during the diet. It will be even more difficult to enforce it, if the components cause disgust or not we like the taste;
- the cooking should be done quickly. Choose a diet where all the components are cooked without much cost, time and effort.
The principles essential to the diet plan
According to the people who have already tried to imagine the effectiveness of a simple diet, in function of the initial weight per week, you can lose at least 4 pounds.
The simplest diet should be based on certain principles.
- The diet may not contradict the fundamentals of good nutrition, the benefits;
- Must be a constant counting of calories. The average normal-no more than 1600 kcal per day;
- The diet is obliged to be present in the fibre, which is perfectly cleanses the body of toxins;
- The meals should be more, however, the parties may not exceed 200 g. This principle will help the body to adapt to fat burning mode and so it will not be difficult to overload;
- It is not advisable to jump meals. This can lead to degradation of the stomach and have a negative impact on the skin;
- In the menu must include fruits and vegetables, which helps to saturate the body with vitamins and other nutrients;
- Another important rule is slow food. A step should be not less than 20 minutes.
By blunting hunger, it is recommended to drink a glass of water before a meal. The last time that is at least 4 hours before you go to sleep, but no later than 6 pm.
Sample menu simple diet plan
We invite you to read a classic version of the weight loss, which can be taken as the basis for the creation of your diet.
The first menu item.
- Breakfast: oatmeal, Apple and coffee;
- Lunch: vegetable soup, 200 grams of fish, and the same steamed carrots;
- Snack: 1 any fresh fruit, and a glass of juice;
- Dinner: boiled vegetables, a Cup of yogurt, an orange.
Then allowed to drink only water. The best result will be achieved if the sleep is complete. But, as we are assured doctors, simple diet for a week is a good preventive for different diseases.
A second menu.
- Breakfast: oatmeal, a sweet Apple, fruit salad, dressed with low-fat sour cream or yogurt, tea infused with chamomile or mint, and low-fat cottage cheese with fruit;
- Lunch: First course – soup from any vegetables, soup of lean meat, fish, chicken soup. The second dish – fish steamed or boiled, lean beef. Dishes: stews of vegetables, broths, vegetables;
- Snack: fruit, fruit juices or beverages;
- Dinner: vegetable salads, as a condiment you can use olive oil or lemon juice. Yogurt, cheese low fat and citrus.
Adherence to the proposed menu, after a small amount of time you will be able to determine how much food is needed for a normal life without weight gain.