We will help you to direct your efforts in the right direction, finding the most effective way for you to remove all the excess. So, to start:
A. Quickly, but it is useful
Your lifestyle: all that is not necessary to prepare itself.
Your pounds so happy that you are not willing to lose for the sake of illusory ideals. But the chips and salads from the corner store provide you with mountains of salt, fat and hidden sugar. Proven: these types of products much later lead to satiety, and because their glycemic index is above any standards, they provoke a surge of insulin - and after an hour you are overtaken by famine of unprecedented strength. As a result, you eat not because they are really hungry, but because there are like your friends. The result: whether from excessive love of food, whether from addiction to traditions you constantly overeat.
What to do. Has everything or almost everything. You will be "dieting", but not even realize it. We will tell you how to prepare quick and easy and how to restore metabolism, impaired by the consumption of fast food.
No false ideas! Arm yourself with the right tools: electric steamer, blender, and a non-stick pan to fry without oil. To failure hammer fridge with fruits and vegetables - fresh or frozen (without salt and oil), keep close to the plate with lemons and leimomi, spices (curry, cinnamon, cumin, pink pepper) and fresh herbs (Basil, coriander, tarragon), and a jar of cheese 0% fat to make sauces and light mayonnaise (mix hard-boiled egg, 4 tablespoons of mustard, 300 g of cottage cheese, salt, pepper).
Use seasonings. A small amount of lemon juice or vinegar in the dish reduces the glycemic index, and thus prevents the formation of fat cells. The plate is as follows: pasta with shrimp, coriander and lemon. Or braised chicken with onions and Apple cider vinegar.
Consider the contents of the plates. Eat as usual, just without the "cafeteria" garnish. For example: fried chicken (without skin) with salad and pomegranate; salmon steak with lemon; tagliatelle pasta with homemade cheese.
The contraceptive pill has added you 3 kg? Hence, these pills will not suit you. Perhaps the dosage of estrogen or progesterone does not match your physiology. Today in the market a sufficient amount of the contraceptive pill, and it is quite possible with a good gynecologist-endocrinologist find the dosage which will suit your needs. If we are not talking about some kind of disease, in women there is no reason to put up with the fact that she is fullness of contraceptives.
Want to ensure you lose weight by 2 kg in a month? Simply reduce every day servings 200 calories - for you it is invisible, and scales the result, you will see very quickly.
A successful combination. Take care of balance: if you eat pasta, potatoes, rice, in addition choose more vegetables.
The means at hand. Gelatin capsule to restore the acid balance in the body, suffering from a lack of fruits and vegetables. Plus any supplements that increase fluid drainage.
At ease
The Breakfast. Warm water with lemon, a Cup of tea or coffee with two thin slices of wholegrain bread with butter; yogurt or a Cup of milk with 30 grams of cereal or cottage cheese 20% with two tablespoons of oatmeal; a bowl of berries or a slice of melon. If 11 hours you usually attends a terrible desire to eat, reserving the fruit at this time.
Lunch. Water, tea, herbal tincture (optional). 150-200 g fish, poultry, meat or omelet three eggs with a side dish of vegetables. Twice a week - starchy foods (potatoes for a couple or a little pasta with cottage cheese or low-fat cottage cheese.
The afternoon tea. Two slices of ham or cheese 0%, a Cup of raspberries.
B. Restaurant critic
Your lifestyle: Bon vivant.
You alternate glazed duck with pseudodiamesa softened by such bombs as glass (glasses) champagne (to relax) or a real Italian sausage. You either too much or too little eating, compensating for the absence of hot small delicacies. Sometimes you think that all week you ate useful and simple - for example, Bulgarian feta cheese and Baku tomatoes, but this means that the diet lacked many important elements. In the end, your body is looking forward to the weekend, when the "Dymowe No. 1" you will be able to compensate for the lack of nutrients. Then your body will try to digest all this wealth, and at least a week he will have no time for basic metabolism (that is, all that you eat, will immediately be put aside for future use). In principle, after each party body regulates itself within 10 days. But it only works if gluttony happens occasionally, but not always.
What to do. Say goodbye to boring diet, preventing enjoy life and imposing a feeling that you look and what to look for another offense. Long live the power, which magically blend of taste and low in calories, now instead of uncontrolled raids on the fridge you will have a balanced diet that will finally help you to lose weight.
A worthy alternative
. Want a glass of wine at dinner? Avoid fruit for dessert. Want to eat six small squares of chocolate? You will have to do without the daily allowance of fats. You'll have three pieces? Avoid fruit for dessert. For a piece of bread will have to sacrifice cheese. For a piece of pie to abandon starchy products, cheese and a daily intake of fats.
You owl? There at night, you will get better. "Spanish dinner late and they are no thicker than the British women, who sit at the table in 17 hours," says Jean-Paul Zermati, co-author of "the dictatorship of the diets: be careful! ". Just more talking at the table and chew slower to come saturation, you have 20 minutes.
Terrines, mousses and jellies - feather Agar-agar is a vegetable option gelatin. He swells up to six times more. And also slows the release of sugar into the blood, therefore, harmless to the figures. The most cunning can dissolve one sachet in a Cup of tea, soup or herbal tinctures - the taste is absolutely neutral.
Flamberge or fry. Alcohol along with all contained therein calories evaporated during boiling. And the aroma remains in vegetables and meat. If you replace the vegetable oil with brandy, will save 125 calories.
Often change water. Proteins (eggs, poultry, meat, fish, dairy products) provide stable water exchange in the body to support muscle mass, preventing the formation of fat. Without a daily dose of protein your body cannot retain moisture and maintain muscle. How many of them need? At the rate of 1 g natural protein per kilogram of your weight. 60 kg? Then, 60 g of protein per day (for reference: 30 g of protein contained in the pack of cheese, 150 g fish, poultry or meat, three eggs, 5-6 yogurt).
Consult your gynecologist. The pill can sometimes take hormonal imbalance (when all of a sudden very hungry) - especially in the period before menopause.
Turn off your appetite. Put his plate half of what I would like to eat and chew slowly.
Less salt. 7 g of salt can hold up to 1 litre of water in the tissues. Replace salt with lemon juice.
Drink! 1, 5 liters of water a day. And lean on parsley, watercress, asparagus, artichoke, fennel, cucumber.
Change. Blood sausage (324 kcal) senaite sausages poultry (181 kcal). Liver pate (187 kcal) - rabbit terrine (137 kcal). Gratin (381 kcal) - sauerkraut (165 kcal). Pay attention to the fact that the fresher and "wetter" cheese, the less of fat. Cake millefeuille (422 kcal) - Eclair (250 kcal). Chocolate mousse (445 kcal) -the meringue with cream (125 kcal). 1 spoonful of Nutella (133 kcal) - 1 tablespoon chestnut cream (48 kcal). 1 muffin (350 kcal) on 2 slices of bread with spices (140 kcal). 1 glass of white semi-sweet wine (120 calories) 1 glass of champagne Brut (70 g).
Sweet - just for dessert. Glucose in combination with other nutrients (fiber, vegetables, wholegrain loaves and so on) should have to wait their turn to get into the blood. As a result, when such a combination of fat deposits just is not happening.
Not boiled, not fried. Carrot seems low, but actually it is not (glycemic index 85! ). It can be compared with mashed potatoes (90) or fried potatoes (95). The thing is, how to prepare. Cooking distorts the structure of the starch in the worst direction to lower the glycemic index, eat carrots raw.
The assistants. Want to remove the fat without compromising mood? Note on food additives Oenobiol Allure & Minceur.
Snacks Rich in protein dark chocolate with raisins.
Pitocchelli. To take the excess water from the tissues and increase blood circulation in the veins, pay attention to the Supplements, which include horsetail extract, red grape or Indian chestnut, butcher or sweet clover.
At ease
The Breakfast. Tea or coffee without sugar with a slice of whole wheat or brown bread with butter (to maintain the level of vitamin a), a slice of ham or duck; yogurt 0% or two of cheese 0%. From the second week add to your diet one fresh fruit or one baked Apple with cinnamon.
Lunch. Water, green tea, herbal tincture (optional). Salad with a tablespoon of low-fat sauce, or one tomato with mozzarella and Basil, or 10 redison salt, or half a grapefruit, or a bowl of vegetable soup (without starchy foods and fats); 2 pieces of duck (125 g), fried without oil, or 6 prawns with spinach and braised pepper or 150 g cod with fennel, grated ginger and lime zest, or 150 g grilled white meat chicken with skim Ratatouille, or eggplant stuffed with tuna.
In 12 hours. 1 yogurt 0%, or cottage cheese 0%.
Dinner. One fresh or baked fruit. Starting from the third week, enter 3 tablespoons any starchy foods 2 times a week (alternate for lunch 1 fruit or starchy foods but do not connect them together).
C. To make it more fun
Your lifestyle - payment is through food.
You don't need to feel guilty. Your reaction is normal. Food releases endorphins - substances that our body produces. Carbohydrates increase the levels of serotonin, which regulates emotions. What you eat may help you fight the Blues. Filling the stomach, you shoot the intensity of emotions - the inner wall of the stomach is fixed its content due to the pressure sensors. But when we eat too much and too often, their sensitivity is reduced and sensors that inform the brain about the saturation of the slip. Another hypothesis: you are not eating at the table, and then compensate for the lack of Goodies. In the end, your body is always not enough nutrients, and you from time to time overcome by uncontrollable attacks of hunger.
What to do. There are real, hearty dinners. Through the programme against snacking will help you to lose weight without hunger, without worries. But at the same time will raise your self-esteem.
Expel the intruders guilty of every year you add 1-2 kg (total of 10 to 15 kg for 10 years! ).
Get rid of the temptations. Adelitas from reflex type "sofa-TV-book-chips". Do not forbid, but simply put limits! Choose your favorite product, such as chocolate, and set a modest monthly budget on it. For example, 200 rubles. This amount will buy a very good chocolate (it will be little, but it will be of excellent quality). This will allow you to concentrate on the taste and emotions from the tasting. Your diet will consist of what you like, and not have to compensate for the lack of taste sensations with grabbing pieces.
Snacks without harm to the figures. Fresh kumquat is a citrus format M & M's caloric value of 22 kcal per 100 g As you eat them with the peel (peel it very difficult), they quickly give a feeling of fullness. A huge amount of vitamin C is a great bonus. From 13 to 16 kcal contained in 5 cucumber sticks, 5 tomatoes, 5 cups of carrots, 5 cubes of melon or 5 gherkins. 36 to 38 kcal - 1 handfuls of salty pretzels, 1 plate of raspberry or strawberry.
Allow yourself dessert. Pay special attention to cinnamon: one of the polyphenols in it helps to avoid the treacherous attacks of hunger. It can be added to the juice and dairy products, sprinkle it with fresh fruit!
Keep a diary. Write down what you feel when you eat a package of donuts (fear, sadness, anger, jealousy, guilt), record thoughts are parasites that you come to mind ("I'm not worthy", "life " failed"). And finally, what do you feel when trying to counter this (pride, frustration, anxiety).The better you will be able to define and articulate the feeling, pushing you on the food orgies, the faster you will understand what kind of niche you want to fill. Hence, it will be easier to cope with the problem.
Reel appetite
3 dried apricots = 55 kcal;
1 slice of ham from ducks or 1 yogurt 0% = 44 kcal;
1 slice of melon = 51 kcal;
1 jar of cheese 0% or 10 raspberries = 65 kcal;
2 hard boiled eggs = 146 kcal;
1 piece of chicken breast = 52 kcal;
Half of a grapefruit = 63 kcal.
A Must-have against snacking. The famous Galette doctor Turkana prepared as follows: whisk two tablespoons of oat bran, 1 tablespoon of cottage cheese 0%, 1 egg, salt, pepper, herbs. It can be sweet instead of salt and spices, add sweetener, a pinch of cocoa or grated ginger. Fry for two minutes on each side in a pan with non-stick coating.
Use the power of menthol. In pastilles or even in ordinary toothpaste he perfectly spoils it. The stronger the smell of menthol, the greater the effect!
The assistants. Guarana is a plant with the highest caffeine content. With its help the digestion of fats occurs with lightning speed. Take one capsule morning, noon and afternoon tea (but not later, especially if you have a light sleep).
Be sure to eat. Here is a list of products from which you will in no event it is impossible to refuse: eggs, dairy products, Turkey, salmon, sardines, mackerel, tuna, herring, soybeans, tomatoes, eggplant, pineapple, kiwi, bread and wholegrain products, plum, walnut oil and canola oil.
At ease
The Breakfast. Lemon juice with water and sugar substitute. Tea or coffee without sugar with a slice of wholegrain bread with butter; fresh fruit (not banana, not raisins and cherries); 1 dairy product 0% fat.
Lunch. Water, herbal infusion or green tea. 150 g of meat, poultry or fish grilled/steamed with 3 tablespoons of any starchy products for garnish; 150-250 g of boiled vegetables.
The afternoon tea. 1 fruit; 1 dairy product, green tea or herbal infusion.
Dinner. 150 g chicken or fish or 2 eggs or 2 slices of ham, or sardines with lemon without oil. Garnish - raw or cooked vegetables. Yogurt 0% fat or stewed without sugar. Cinnamon or vanilla. If lunch was plentiful in the evening, eat a vegetable soup without fat or 2 of yogurt, cottage cheese or 1 20% fat.
D. Eternal antistress
Your lifestyle: hyperactive. You are in a permanent state of stress.
Constant lack of sleep, irregular or extremely chaotic power cause you a whole day something gnawing. Your body is necessary in order to recover and maintain serotonin at the proper level...
If "one-time" stress leads to weight loss, constant tension, on the contrary, contributes to the accumulation of extra pounds. And your stress goes - that is a serious problem for the body, because the body develops the plan of salvation: to reduce the percentage of burning calories by 25%. As a result, you get fat, especially in the upper body. Plus hormonal failure from lack of sleep. The perpetrators? Hormones, appetite and satiety. Those who suffer from insomnia or little sleep, a 73% greater risk of obesity.
What to do. To take a simple, well-structured diet that will fit into your crazy schedule and help you to lose weight without stress.
Live without sugar. This does not mean "0 calories", but means "no added sugar". No sugar, if the label says "sorbitol, xylitol, mannitol". Dairy products "sugar-free" contain sugar from fruits that are added.
Don't believe low-calorie chocolate. To its texture was more gentle, it adds more fat than the classic chocolate.
Drink coffee. You need it to support your lifestyle. Scientists have found out that coffee is not the cause of excess weight, as caffeine does not cause an insulin spike.
Drink a lot of green tea. To get rid of 200 calories a day, drink 4-5 cups of tea or 1 capsule concentrate of green tea.
Do some calculations. If you do not have time to sit down and have a full meal, divide lunch into two parts at 200-400 kcal. The digestion process takes 30% of energy consumed. Frequent eating will support the stability of the glucose level in the blood. "The distribution of calories throughout the day is more important than meal frequency," emphasizes Dr. Jacqueline Reason.
The program recover from insomnia. Leave the habit of taking a cool shower in the morning - he lulls the brain! To harmoniously to awaken the body, on the contrary, you must heat stand under a hot shower!
No day without celery! Keep on hand sticks of celery, which you can chew anywhere. This vegetable is unusually rich in the vitamin PP.
The assistants. Seaweed wrap the stomach and is very useful for the thyroid gland, which maintains normal metabolism, and is also responsible for cellular metabolism. Try daily to drink 1-2 capsules dietary supplements, which contain seaweed.
Mix a cocktail of minerals and vitamins. Vitamins C, B6, A, E, and zinc, calcium, magnesium and selenium will generate the required energy.
At ease
The Breakfast. Lemon juice with water and sugar substitute. Tea or coffee with a slice of whole wheat or brown bread, a slice of fat ham or egg, as well as serving young cheese. Or 150-200 grams of cheese and 100 g of fresh fruit (1/2 mango, 3 slices of pineapple).
Lunch. Tea, water, tea, orange flower, chamomile, Linden. 200 g natural protein without sauce (fish, poultry or meat) or 8 sashimi with boiled (fennel, eggplant, zucchini, mushrooms, spinach or raw vegetables. Sprouted soybeans, tomatoes; 4 tbsp immature cheese 20% fat with cinnamon or fresh cheese.
You are also allowed: vegetable or butter (1 tablespoon at lunch), a glass of wine three times a week (1 gram of alcohol = 7 kcal).
Twice a week for lunch: vegetable soup or watercress; chicken with lemon, or two slices of ham, or 200 g chicken, or 200 g baked rabbit; any dairy product.
Once a week: two packets of protein mixtures at noon and in the evening (if there are no problems with heart, kidney, liver); 200 grams of boiled vegetables or salad; a Cup of stewed without sugar.
Starting from the third week: 1 fruit lunch is at 12 o'clock and 3 tablespoons of starch-containing products twice a week at lunch.
Source:
Wday
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