What products can be consumed without limitingHealthy nutrition always offers moderation. Consequently, taking into account the authorized number of calories and the balance between fats, proteins, carbohydrates, you can include all products and dishes in the menu.
But the basis of food when loss of weight and weight maintenance should be a diet with many useful substances or high nutritional value:meat, fish;Fresh vegetables, fruit;Green, nuts;Cereals ("dark" porridge).Good nutrition for weight loss requires a minimum heat treatment of products, as well as the preparation of methods in which fewer carcinogens are formed: steamed, in water, in the oven.What products should be excluded or limitedWith a healthy lifestyle, food should not include:Fast food, semi-finished products;Desserts, including fats and sugar;Sweet soda drinks;sausages;alcohol.Vegetables, cereals rich in starch, honey, honey is better limited during the active weight loss period. But the refusal of any product should not cause a serious emotional discomfort: if the losing weight puts too strict prohibitions, it fights every day with temptation, it therefore inevitably encounters compulsive overeating. Eating for weight loss should be part of life, so a person will gradually change taste habits.Simple means to lose weightFor weight loss, it is necessary to eliminate objectively harmful products from the diet and useful foods to make an optimal diet with a calorie deficiency not exceeding 10 to 15%. At least 3 meals at the same time are necessary per day. As you get rid of excess weight, you must tell the calorie content of food so as not to meet a "tray" - a lack of progress.How to build a healthy dietNutrition must include all macronutrients: Proteins - about 1 gram per 1 kg of weight;Carbohydrates - 2 grams per 1 kg of weight;FAC - 0, 8 g by 1 kg of weight.Such food is the answer to the question of how to lose weight without diet and sport. When the gymnasium courses, it is necessary to take into account the need of the body for energy to develop muscles, so that the amount of protein increases 1, 5 to 2 times.Myths and really on weight lossNutrition to lose weight quickly, always damages damage to health. The fashion for diets has long lost the right diet that does not exhaust the body, but helps the effective functioning of the endocrine system.The main health and appropriate nutrition rulesThere are some tips on how to lose weight without diet and remove the stomach without inverted weight gain.Don't die. The refusal of food slows the metabolism, forcing it to accumulate an excess of fat.Follow the work of the intestine. The menu must have enough fiber and water for food to be digested faster, does not cause swelling.Drink more. Water is the main remedy for detoxification, so about 1 to 2 liters the day you need to drink it per day. During weight loss, a person should not feel hunger, loss of force, deterioration of the well.How to establish a weight loss dietIn 2011, Harvard scientists offered a simple way to lose weight without diet. It was called the "plaque method" because a person needs a dish with a diameter of about 20 cm, which is divided into 4 sectors: to reduce the weight:Half of the plate is diverted with green vegetables, fresh vegetables;A quarter of the plate occupies proteins;The remaining part of the plate is given to the thermally treated cereals or vegetables;The area of the size of a medal is fat left: vegetable oil or seeds, nuts.Such a plate takes into account all the principles of a healthy diet, but does not require weighing each component.Errors to lose weightPsychologists advise not to focus on a diet: it often causes stress, that a person unconsciously tries to "sit". It is best to go to a hobby, an active lifestyle, a communication.
But the basis of food when loss of weight and weight maintenance should be a diet with many useful substances or high nutritional value: