Learning how to be your diet correctly

1. Golden rule: If you are trying to get rid of excess weight and reduce Fatty layer, the amount of consumed kcal should be less than Amount of consumed kcal. In the opposite case, you will receive an increase in weight. it Basis of the basics. Therefore, you need to calculate the calories consumed and compare with how many calories You spend (basic exchange for life support + physical activity).

* A typical situation where "proper nutrition does not work": if a girl Constantly snacks with nuts, and their calorific value in its consumption rate is not Is entered. The girl thinks she eats properly, only healthy and

Useful products, but they gain kcal more than they spend.

2. The second rule follows from the first: Deficiency of calories should be SMALL !!! Due to low-carbohydrate and low-calorie nutrition and great physical Activity you can make too big a deficit of kcal! (You will spend Calories MUCH more than you consume) In such a situation, a "survival mechanism" is included - The body gets used to reduced caloric intake and / or increased consumption

Energy. EXCHANGE OF SUBSTANCES. In a person with a slow metabolism, the body uses fewer calories each Day to perform the same functions than a person with a fast metabolism. With metabolic disorders, it is impossible to lose weight - atrophy of muscle tissue, The production of thyroid hormones decreases, less energy is expended in Time of exercise, "burning" (oxidation) of fat decreases and so on

ATTENTION! For proper weight loss is necessary LOW DEFICIT kcal (about 200) !!!!!

* So it turns out that the girl eats little, trains a lot, and fat does not go anywhere Leaves. He trains even more, but eats even less. As a result, you can just live in Gym and eat one chicken breast for a couple, and do not get any-che-go !!!

3. Calories of calories! Sweets and fast food can at once dial the daily dose of calories! BUT! If you try to collect the same amount of kcal from low-fat food, rich Proteins and fiber, you will provide yourself with 5-6 full-fledged meals! CONCLUSION: IMPORTANT NOT ONLY THE QUANTITY OF CALORIES, BUT AND THE NUTRIENT COMPOSITION OF FOOD, Ratio of protein-fat carbohydrates!

Reducing the caloric content of the diet, in no case can not reduce consumption Essential nutrients: valuable proteins, vitamins, minerals, Polyunsaturated fatty acids. Otherwise there will be a sharp decrease in the rate of metabolic processes in the body, Impaired hormone production, which will promote fat loss! Cellulite

Will not go anywhere and only intensify. Reducing the caloric content of the diet should be due to reduced consumption Fats of animal origin and simple carbohydrates, in the first place Refined - sugar, confectionery, products from flour of the highest grade.

4. Do not be afraid of fats! In no case do not exclude unsaturated fats from the diet. (Sources - Unrefined oils, fatty fish, avocado) This is a useful macronutrient!

The body is in dire need of such fats, because they are directly involved in Hormonal metabolism and immune processes and fat metabolism. The fat metabolism, i.e. Use of fats by the body, accelerates, and with it accelerates and The utilization of fats accumulated under the skin, in energy needs.

SPECIAL VALUES have irreplaceable unsaturated OMEGA-3 acids: they improve fat Exchange, are responsible for lowering the level of cholesterol in the blood, regulate the level Hormones. Can be found in oily fish or linseed oil, taken as Additives separately.

* Deficiency of fats in the diet will lead to metabolic disorders, hormonal

Disorders and problems with the cycle and with the nervous system, deterioration of the state Appearance in general - skin, hair

5. Do not be afraid of carbohydrates! Low-carb, non-carbohydrate diets and "drying" now

In a fashion, on another you will not name. But if you want to type the form not for the sake of 1 or A couple of days, and change once and for all, and remain so 365 days a year, not

You need this extreme, do not need some chicken breasts and salad. FOOD SHOULD BE BALANCED AND VARIOUS. And you should have a healthy nervous

System and regular cycle. DO NOT exclude from the diet complex carbohydrates, cereals and Leguminous plants.

Bezuglevodka is not a parity food and not a sports way of life, it's Mechanism for preparing for competitions. In other situations - a typical diet, tough, Destructive for the body and giving short-term results.

6. Do not be afraid of protein / Do not overeat the squirrel! With this point 2 extremes: either the protein is afraid that "the muscles and The liver did not hurt ", or, giving up carbohydrates, eat protein twice as much

Protein than necessary.

In fact, the protein is NECESSARY. So you will lose weight correctly -It is due to the loss of fat tissue, and not muscle! (Protein its muscle tissue You will feed) This means that you will get a less loose body (if not

Forget to train, of course).To assimilate protein, the body spends much more energy (kcal) than on

Assimilation of fats or carbohydrates. This has a positive effect on the acceleration of the exchange

Substances and leads to the loss of excess weight.

BUT no need to overeat the protein. Do not eat more than 2g of protein per kg of weight - this is too much.

A large load on the body and more the body can not absorb (without doping)

7. Eat not only in a balanced way, but also regularly! Prepare in advance, always have the right products at home, so as not to get trapped,

Carry food with you in containers, so as not to be tempted by fast food and jacques,Do not allow hunger.

Long intervals without food cause unwanted jumps in blood sugar, your Task - to maintain its stable level, so as not to provoke Fat deposition

8. Be sure to drink clean water, about 2 liters per day. Proper hydration, Or, in other words, sufficient saturation of the body with water, provides it Effective work. Assess the value of hydration for the body will help you The following analogy. The car needs to get petrol to move, Not only of good quality, but also of sufficient volume, and for normal Engine operation - oil. So, the food for us is the same as And gasoline for the car, and water is nothing more than automotive oil. In order to The engine worked properly, you should constantly monitor the oil level in your Machine, as it provides lubrication of many of its parts. If you

Ignore this and do not fill the oil in time, in your car just The engine will die out. Figuratively speaking, he will die. This is also true for Body: water directly affects the functioning of your organs,

So do not underestimate the importance of the proper organization of the drinking regime.

9. More variety in food! I do not in any way encourage you to become Ascetic and give up all the delicious, going to a simple fresh food. Experiment, look for simple but interesting recipes and get The pleasure of eating. Under the incentive of strong motivation, you can hold on like this For a while, but once and for all change your lifestyle and eating behavior It does not work out that way. From the refined processed products really You will have to give up, but you can cook delicious sauces yourself, Experiment with seasonings, desserts based on stevia and enjoy life!

* Many girls enthusiastically start eating steam meat and salad, Dry croups, forcibly shoving food into himself and convincing himself that this is for the sake of Great result. But here a couple of weeks have passed, the result as such is not yet

Appeared, and there is no longer any strength to look at dietary food. As a result - failure.

10. Pay attention to the size of the portion. Do not overload the digestive system.

A large amount of food. If the abdominal muscles are weakened, it will certainly affect the Appearance and volume of the waist. Remember that the blood should constantly flow Small portions of nutrients. If nutrients are supplied In excess, the body will translate them into fat deposits.

anwar

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