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Weight Loss Foods

With such a big word “forbidden,” we certainly do not mean any fatal harm to our health. Naturally, we are only talking about the process of losing weight. But the consumption of these products will directly opposite the effect that you want to get while studying in the hall.

Flour and sweet. White bread, rolls, muffins, cookies, charlotte, biscuits, and confectionery is a taboo. These are extremely fast carbohydrates and a large amount of fat. For lovers of bread, we recommend an excellent substitute – cereal bread, above which are now on store shelves.

Beer. Alas, the drink so beloved by many is a direct path to the “beer belly” and the swimming body. There are no options – to refuse as much as willpower allows.

Potatoes. Rich in starch. And in the form of french fries – also fats.

Cheeses Tasty, but lots of fats and carbohydrates.

Lemonades. Effervescent, sweet drinks, direct carbohydrate conduits to your fat cells.

Sauces. Mayonnaise, sour cream – all this contains a lot of fats and carbohydrates.

Nuts. Tasty, but a lot of fat.

Other products not mentioned by us are usable with numerous buts. Depending on their quantity, method of preparation, your personal goals, physique – those factors that for one person will make a dietary dish, and for another – harmful.

And the final tip – do not start a hunger strike abruptly! As a rule, all failed diets are built on the too sharp refusal of food. As a result, a person cannot stand the feeling of hunger and discomfort from a pointed refusal of food and “breaks down” at some point. Reduce your diet gradually. To begin with, eliminating “harmful foods” from it, and then reducing portions and the number of meals.

Well, remember that the main thing is still physical activity, without which the effect of diets will undoubtedly be, but not so convincing.

All my life, I have tried different diets, but have always recovered. The danger of nutrition is that a lack of calories on menus following one after another leads to the fact that the body begins to counteract a decrease in reserves and the person turns into really obese. The result of the diet is becoming increasingly insignificant, and the body not only returns to its original weight but also forms reserves. That is, in plain text: your body develops immunity against constant courses of weight loss – starving, you get fat!

Forget slavish calorie counting. Watch for the glycemic index (GI). It shows the effect of various carbohydrate-containing foods on blood sugar. Blood sugar should be kept as low as possible. Why is high gi bad? Carbohydrates of products with a high GI are deposited directly in fat cells, and this makes you fat. As a general rule, all products with a GI above 70 are evil, and you should forget about them.

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Lose weight naturally

Slimming drugs are a popular industry with multi-billion dollar turnover. The number of different weight loss supplements is not measurable. Lovers of easy money play on the natural craving of people for a beautiful body and lack of basic knowledge. We will devote a separate article to the review of the market of dietary supplements. Now let’s mention one, the simplest and most popular supplement – L-carnitine (one of the forms of carnitine ). This is a natural amino acid that activates the oxidation of fat molecules in the mitochondria, thereby increasing the effect of the loads. It can be taken simply during the day. It is absolutely safe and well represented in Russian and foreign markets. It can be found in almost all specialized preparations for fat burning.L-carnitine can be recommended for beginners to the process of losing weight and for those who have been engaged for a long time. The choice of complex drugs is worth starting only after gaining experience in the gym.

For you to understand how you can completely change your life in 14 weeks, I suggest that you follow my 100-day program. I became for myself the most severe coach. I documented every step of the run, every watt of load, every kilogram lost (and at the beginning of the journey there were as many as 115.3). Naturally, I analyzed everything: enormous progress and small regressions, my victories and defeats and shifts for the better in the state of health, which doctors called continuously “small miracles.”

Just a change in diet, an increase in the duration of walks and a more relaxed lifestyle helped to lose the first extra pounds. However, it was clear that this was only the beginning.

Only a couple of weeks will pass – and you will quietly “get involved” in the process. In this case, it is desirable to fix their initial “parameters” of the body to personally observe positive changes. This will give an additional incentive and desire to create and never to lose its ideal shape.

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Foods for Diet and Weight Loss

Contrary to popular belief, the number of products available with various types of diets for weight loss is vast. To a large extent, this is facilitated by different methods of cooking products – heat treatment sometimes works wonders. We repeat the old rule – the result directly depends on the effort expended, and it all depends on how much you are ready to spend time in the kitchen. So, what are the products available for dieting for weight loss:

Vegetables. Almost any kind of plants, in nearly unlimited quantities. Rich in fibre, vitamins and practically free of such dangerous carbohydrates and fats. But there is one caveat. Plants rarely eat just like that on their own. They usually go in salads. And in salads, you can already find oil, sour cream, and mayonnaise, and much more, which will radically change the effect of vegetables on the body. If it’s difficult for you to eat just a vegetable mixture, then we recommend adding very little olive oil to it. In any case, vegetables are ideal as side dishes and additions to other dishes.

Soya. Soya is almost an ideal product for losing weight. Zero fat content, poor digestibility – what else is needed to deceive the body – do not eat anything and kill the appetite? However, even here there are some pitfalls – soy has a peculiar taste, and you won’t eat it. Here you have to tinker. And again, all the same warnings – most sauces that can improve the flavour of soy will change the composition of the product, so be careful – look not only at the product that you eat but also at its preparation.

Do you think that by limiting your diet and doing exercises, you will automatically start to lose kilogram by kilogram? Now I will save you from euphoria. Just as improper training does not lead to increased stamina, so inadequate nutrition does not lead to weight loss, even if you eat less.

MYTH No. 1 on weight loss: “he who eats less, he loses weight. Unfortunately, the opposite often happens. Fans of diets get fat, starving. According to statistics, 50% of overweight people eat less than people with average weight! Eat more, but move right and, most importantly!

Weakness and drowsiness may appear, a feeling of hunger occurs – fats and carbohydrates give saturation, and protein is the basis in the diet. For people with a high-intensity load, pregnant women, children, people with gastrointestinal problems, the Maggi diet is not suitable.

To lose weight by 10-15 kg per month, you will need a desire to change yourself for the better. Experts advise not to “remember” that you are trying to lose weight, you need to tune yourself in that you switched to a healthy lifestyle.

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Basic diet for weight loss

How much do you need to run to lose weight in a month? Where is it better to do – at home or in the gym? Is it essential to have professional equipment and simulators if your goal is to lose weight in your stomach in a month?

Any physical activity is very beneficial for our body. This is especially true for those whose work is quite inactive (office employees). It is enough to devote one hour to sports 3-4 days a week, and the result will not belong incoming!

To lose 10 kg per month, exercises should be very diverse:

If the weather permits, be sure to make it a rule to run a couple of kilometres for a workout – jogging is one of the most effective ways to “cheer up” the body and lose a couple of kilograms. If you lose weight by running for a month – this is not your “option”, you can replace this exercise with cycling or roller skating.

Remember, in a month in the gym or at home, without making much effort and without bringing your body to exhaustion, and it is quite possible to lose a dozen kilograms. At the same time, it is crucial to be persistent at a certain point: the fat starts to “burn out” after half an hour of training, so you need to calculate your strength and not stop halfway.

If you have seriously decided to take care of yourself and the task of losing weight for you is not just a topic for conversation in a smoking room or at lunch, then get ready for the most challenging thing – self-control. Any randomly eaten candy or a piece of cake tried from a friend will be your enemies. No, a diet is not self-torture and not a rejection of everything tasty. But this is a precise and controlled meal — the higher the control, the better the results.

Your food should be adjusted and combined with your daily routine. In the morning and afternoon, it is possible to take high-calorie foods, carbohydrates, but the closer to evening, the more their number should be reduced. Also, if for some reason your daily routine changes in the direction of reducing the load (for example, you decide to lie down all day at home in front of the TV or the country with a book in your hands), this should also be reflected in a decrease in the calorie content of your diet.

Do you exercise to get rid of excess fat? Then let me tell you how, without starvation, I lost 18 kg in 100 days only due to physical activity.

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Nutrition for weight loss

Incorrect nutrition program. Below we will draw up an approximate nutrition program for those who want to lose weight. We only note that any diet you choose should not have a beautiful name, exotic products or a famous author, but most importantly – be logically verified and understandable to you personally. You must understand what and why you accept, and not just “because they say so.”

Ignorance of the composition of the products. Quite often, in food products are taken “by eye”, because “it seems to be as possible.” But in fact, the nutritional value of products must be known and have at hand to check your diet. You may be amazed to learn that many of the foods you take as diet ones contain a lot of fat and carbohydrates.

Incorrect evaluation of product value. The straightforward content of fats and carbohydrates in foods is half the battle. No less important is the glycemic index of products, which is responsible for how high your chances are of recovering from eaten food.

One apple and one chocolate candy contain about the same amount of calories. However, for a healthy diet, this is not at all the same thing. A diet for weight loss should contain foods rich in vitamins and amino acids, as well as reduce hunger and speed up metabolism.

Cabbage

Saltwater fish contain polyunsaturated acids – the most important for the body Omega-3, as well as vitamins A, D, E and K. Fish – this is almost an ideal protein. But frying in a large amount of oil nullifies the benefit, so it is better to give preference to boiled, steam or baked fish.

Once this dried and ground root was used as a cheap substitute for coffee, but in recent years it has found widespread use in a diet for weight loss. It contains inulin – a substance that normalizes metabolic processes. Chicory acts as a mild diuretic, removing excess fluid; it also dulls the feeling of hunger. You can drink a chicory drink at any time of the day – it resembles coffee in taste, but there is no caffeine in it.

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Quick weight loss diet plan

The essence of the issue of losing weight
I am sure that everyone knows the golden formula of losing weight “to spend more calories than to receive”. But in practice, it turns out that sometimes even the most rigid and severe diets do not give results. And the slightest deviation from them and a decrease in physical activity will instantly lead to weight gain. Spending more energy than consumed is not as easy as it might seem at first glance. The body is extraordinarily inventive and can absorb nutrients to the maximum when it is placed in the harsh conditions of diet programs. What is generally absorbed by the body by 20-30% under fasting conditions will be absorbed by 100%. That is why so often you can meet the question “why am I not eating and not losing weight?” To really, indeed lose weight, you must add aerobics to your weight routine.

Let’s deal with nutrition now.

Experiments have proven that if you chew food about 40 times, you can lose weight a little without changing your eating habits. And in combination with a healthy diet, such a simple technique gives genuinely amazing results. Carefully chewed food is more comfortable to digest, besides, in this case, we eat much slower, and the brain receives a satiety signal in time, which eliminates the risk of overeating.

Water is the catalyst for all life processes. Two litres of clean drinking water per day will help speed up the metabolism, remove toxins in time and avoid fluid retention – that is, oedema. Remember that the term “water” does not include tea, coffee, juices and other drinks: for example, black tea and coffee, on the contrary, dehydrate the body, and fruit juices and drinks contain sugar. This does not mean that juice should not be drunk, and just for the body, milk is more like food than liquid.

A suitable diet and “right” for everyone and everyone does not exist. Different health conditions, diseases, restrictions force you to adhere to different rules and menus. However, in general, this diet is considered the most “healthy” and most adaptable to the requirements of the body.

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Weight loss diet plan

Before undertaking the preparation of the menu, you need to understand some principles of healthy eating. Consider the main ones:

Eat often and a little bit.
It is best to divide the entire daily diet into five receptions and eat at the same time, and the last time you should eat 2-3 hours before bedtime. Such a system does not allow the body to starve excessively – which means you will not overeat. Fractional nutrition for weight loss is indispensable.

Give up fast food
This includes not only hamburgers but also any semi-finished products, sausages, sausages, french fries, canned goods, shawarma and more. Ready-made food is extremely high-calorie, contains a considerable number of preservatives, artificial colours and flavours, giving it a delicious smell and taste, as well as fatty or spicy sauces. Besides, in fast food establishments, hundreds of servings are made on the same burned oil containing carcinogens. If you still have doubts, think about this – one standard set of hamburger, a glass of cola and a bag of french fries are 1200-1400 calories, that is, almost the daily norm, but there are no vitamins, healthy fibre in such a dinner and almost no proteins. But in excess – saturated fats and simple carbohydrates. The conclusion is obvious.

Depending on the goals and capabilities, menus can be compiled by changing products to the appropriate calorie content and composition, complementing and excluding dishes of individual choice.

This diet does not imply a time limit. In the transition from a chaotic diet to the principles corresponding to proper nutrition, it should be remembered that this type of eating behaviour is a natural, preferential choice, providing the body and corresponding to its needs. After a period of achieving the desired body weight, one should not return to the previous style of food, the nutrition system with this diet makes it easy and with pleasure to adhere to its rules throughout life.

Nutrition for weight loss is the easiest of the nutritional issues of athletes. Yes, that’s right – the easiest. Because it’s easier to list what is possible than what is not. And the success of losing weight depends more on the training process, on how persistent a person is in his desire to lose extra pounds, than on what he eats. Because the loads can compensate any eaten extra piece in the room, but any diets can not pay the lack of load.

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Losing Weight for Health

All modern systems of healthy nutrition are aimed not only at weight loss but also at improving health. To be haggard and nervous is not in fashion today. Beauty is naturalness and cheerfulness. It has become almost indecent to admit to following “hungry” diets publicly, but everyone is happy to share details about organic products, farm fairs, vegetarianism and macrobiotic nutrition.

And nutritionists support this trend. In their opinion, the diet menu for weight loss should be varied so that the body receives insufficient quantities all the nutrients, vitamins and minerals. But it should also be tasty because constant stress from a feeling of hunger and boredom from a monotonous tasteless meal does not benefit the psyche or the body.

There is no strict menu in the proper nutrition system. Proper nutrition – a diet that involves complete meals with the principles and exclusion of harmful foods. Each person, with appropriate nutrition, selects the principal and related dishes that are most suitable in the diet for him and his family members.

Proper nutrition: an example of weight loss for a week
With adequate nutrition, the menu for the week to lose weight is compiled based on the parameters and characteristics of the person. However, there are budget examples of plans and diets with proper nutrition. So what can you eat?

Morning meal: rice 200 g, butter 10 g, one banana or one apple, black coffee.

Snack: dried grey bread, boiled egg, tomato.

Daily meal: steamed mackerel 200 g, Beijing cabbage salad with peas and sunflower oil 180 grams.

Second snack: low-fat cottage cheese 120 g with a spoon of 10% sour cream, green apple, 200 ml of tea.

Evening meal: boiled vegetables 220 g, baked piece of beef 140 g

You are starting position – lying on your back. Fix your hands behind your head or chest. Raise your elbows to the sides. Bend your legs slightly at the knees at an angle of 45-60 degrees and lift above the floor. Now start raising your head. Stretch your chin to your chest. Get to the maximum possible point for you and return to the starting position.

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Diet food recipes for weight loss

Is there any benefit from PP?
Undoubtedly, proper nutrition helps maintain and even restore health. The menu for the week contains products that provide the body’s needs in both nutrients and vitamins and minerals.

You can also include foods and dishes in the diet that help to satisfy the increased needs for certain substances, masquerading as a desire to eat “junk” food. Researchers have long proved that craving for certain types of dishes and products does not always mean a lack of trace elements contained in these dishes. For example, the love of carbonated drinks does not indicate a lack of carbohydrates but masks the lack of calcium intake from food, and it is necessary to correct it not with Coca-Cola, but with dairy products.

Disruptions to the sweet and flour (they should not be excluded entirely, but dose the doses so as not to violate the daily calorie intake).
They are fried and smoked. Such heat treatment of food is possible if you fry without oil, on an open fire, and smoke for no more than 20 minutes in a natural way (not with artificial smoke).
Cooked and baked foods, prefer raw vegetables and fruits, consume maximum greens of all varieties.
Heavy dinner with large portions. Boil or stew meat or fish, be sure to add a fresh vegetable (for example, 200 g of stewed beef with one fresh cucumber).
Frequent use of alcohol. It should be avoided, as it is quite high-calorie and can provoke a strong feeling of hunger.
Do not drink water during meals. As well as tea or juice. Brew a cup of tea only an hour before meals and half an hour after.
Careful with salt, seasonings and sauces. All this dramatically stimulates the appetite and can lead to violation of the regime and overeating.
Meals should not be missed. Let you always have a pack of nuts with you, water with lemon or a handful of raisins. So you moderate your appetite and avoid overeating during a delayed meal.

As with all diets, popular or medical, there are basic principles. They do not contradict the rules of healthy eating; on the contrary, they are mainly based on them. Some of the policies need to be adjusted following the characteristics of the body and new studies in medicine and nutrition; however, this diet allows slight deviations and can be adapted to the needs of a particular person.

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Weight loss friendly foods

The best results are found in those who neglect proper nutrition and have significant excess weight before a diet. The system is based on replacing high-calorie foods with low nutritional value with healthy eating and eliminating “snacks”. However, PP does not imply a sharp restriction on portions and volumes of food, so you should not get carried away, replacing a harmful hamburger with a whole trout.

When following the rules and calculating the caloric content of PP, the diet helps to reduce weight by an average of 4-6 kg per month, depending on the initial parameters.

What is essential when creating a menu
When writing the weekly menu, immediately prepare a shopping list at grocery stores. And quickly distribute what day you will cook. On certain days, for example, chicken and fish should be caught. One day you should put a light vegetable salad for dinner and hearty beef steak for lunch, etc.
You can not skip breakfast, even if there is no feeling of hunger. Each breakfast should be balanced and nutritious – 50% of the daily intake of carbohydrates should be accounted for by breakfast, leave 30% on proteins, 20% on fats.
Dinner should contain mainly proteins — for example, low-fat cottage cheese, baked chicken meat or steamed fish.
Snacks, lunch – the right and balanced snacks between the main meals. But they should not turn into a full meal. Harvest fresh fruits (one banana, 150-200 g of grapes, one large apple), raw or boiled vegetables (cabbage, tomato, carrots, radishes, etc.), dried fruits or nuts (the latter should be unsalted and not to the extent more than 30 g per reception).
When counting calories, take away burned during physical activity. For example, if you are going to walk around the city all day on foot or have planned cycling for a long distance, increase the diet for this day. Plan the right amount of carbohydrates and proteins, and have a good breakfast before you leave home.
Drink pure drinking water – not chilled and not boiling water (it cleanses the gastrointestinal tract and starts metabolic processes). Useful for losing weight green tea (it speeds up metabolism, replenishes the body’s need for antioxidants and perfectly dampens appetite).
You can drink coffee, but its high-calorie variations (latte or cappuccino) should be consumed only before lunch.

If, after ten days of struggle, the stomach does not retract, it makes sense to abandon all types of legumes, cabbage and dried fruits – these products can cause bloating and flatulence, which do not allow you to rejoice at the first results.

The choice of desserts on a diet is small – fruit berries and cottage cheese. But if you sprinkle them with cinnamon or vanilla, you can easily fool the body that misses the buns. Cinnamon, by the way, also regulates blood sugar levels, and therefore will not allow hunger to fool your head.