In order to decrease the volume, make your menu surround. Due to foods rich in water, fiber and protein.
Who first started? Professor of the University of Pennsylvania Barbara rolls (Barbara Rolls, one of the most respected in the U.S. experts on nutrition and obesity. The basis of its volumetric diet - numerous clinical observations. Rolls noticed that each day a person eats about the same amount of food. But calories from day to day can vary. It can be reduced to 800 calories a day and not even notice it, if the right choice of food.
In essence
The same calorie foods have different energy density (energy density). This term rolls understands the number of calories per 1 g of the product. For example, two cups of grapes and a quarter Cup of raisins contains 100 kcal. But in the first case, you will be satisfied, and the second will only razjasniti appetite. A portion of the breast grilled to 110 kcal "easier" equal amounts of fried breast.
The level of energy density of all the food can be divided into four categories: very high, high, medium and low. The more fat content in the product, the higher its energy density. The more water and fiber is the lower. In water, it is equal to zero, the fiber - 2.
How does diet
If your menu is dominated by products with high energy density, you run the risk of unnoticed to gain weight. On the contrary, by introducing a diet food with low energy density, you can even increase servings, reducing the calorie intake. That is to lose weight, without feeling hungry.
As it go
Make your menu volume at the expense of foods rich in water, fiber and protein, reduce its energy density, limiting fats.
Experiments rolls showed that if you start a meal with soup (no more than 150 calories per serving), you will eat 20% less calories than if you do without first.
Add slices of raw vegetables to sandwiches and sandwiches, and stews - to side dishes like buckwheat, rice and pasta. To reduce the energy density and to increase the portion, ideal cucumbers, tomatoes, bell peppers, leafy greens and sprouts.
On the day you should consume at least 25-30 mg fiber and up to eight (for women) or ten (for men) glasses of water.
Learn how to calculate the energy density of the product. To do this, its caloric value is divided by the weight (g). For example, a slice of low-fat cheese (28G) contains 60 calories. Dividing 60 by 28, we obtain the energy value of this portion: 2, 1. The lower the number, the more of this product you can use without fear of gaining weight.
Pinch the fat during cooking to a minimum. Use pans with non-stick coating, vegetable broth and water instead of vegetable oil. Instead of mayonnaise and sunflower oil / butter choose sauces with low-fat: salsa, horseradish, natural yogurt and low-fat sour cream, mustard, balsamic vinegar. Actively use spices.
Which ones should be removed
From foods with high energy density. First of all rolls advises to exclude crackers, chips, cookies, chocolate and caramel, brownies and cakes, butter.
Significantly limit the hard and soft cheeses, nuts, vegetable fats and alcohol. Only once a week you can afford to eat pizza or ice cream.
What to focus
On products with low and medium energy density, that is, those that contain high water and fiber. First, it is non-starchy vegetables, chicken soup with rice and vegetables, vegetable soups, stews, casseroles with vegetables and meat, fruit, smoothies, wholegrain bread and pasta. Secondly, protein foods: lean meats and fish, legumes, egg whites, milk and natural yogurt low-fat. Thirdly, don't forget healthy fats: omega-3 and omega-6 found in fish, olive and Flaxseed oil, walnuts.
How many times a day should eat
Three main meals and one or two small, if you are hungry.
The duration and the result
1 kg of excess weight is about 8 thousand calories. Minus 500-1000 kcal per day will allow you to lose 0, 5-1 kg per week. Volumetric diet you can stick all my life - to achieve the desired weight and maintain a slim figure.
Sample menu for the week
Monday
Breakfast
- Oatmeal in water with cinnamon and Apple (150 g oatmeal, 1/2 medium Apple, 1 tsp. cinnamon, 2 tsp. brown sugar)
- 1/2 grapefruit
Coffee
Lunch
Vegetable salad with grilled chicken (100 g chicken breast-grilled, 3 tbsp. finely chopped Romaine lettuce, 4 slices of red bell pepper, 2 tbsp blue cheese, crumbled, 1 tbsp chopped walnuts, 2 tbsp low-fat dressings)
- 1 whole wheat pita
- 1 tbsp. strawberry
Afternoon tea
- Cereal with milk and berries (1 Cup cereal, 1/2 C. low-fat milk, 2/3 Cup blueberries or any other berries)
Dinner
- Burritos (100 g steak from the grill, 1/2 tbsp. spicy green pepper grill, 1/2 tbsp. roasted onion, 1 tbsp. soy sauce low in salt, 2 tbsp. of the sauce, salsa, 1/2 tbsp. leaves of Romaine lettuce, 1/2 Cup sliced fresh tomatoes, 2 tbsp low-fat sour cream, tortilla / pita bread for wrapping, 1/2 tbsp. corn)
- 1 tbsp. sliced cantaloupe
Tuesday
Breakfast
- 1 tbsp. wheat bran
- 1/2 C. blueberries or other berries
- 1 banana
- 1 tbsp. milk 1% fat
Lunch
Sandwich from Kaiser rolls with roasted Portobello mushroom
- 1/2 tbsp. tabbouleh
- 1 pear
Afternoon tea
- A bunch of grapes
- Dinner
- Roasted chicken breast without skin with vegetables
- 2/3 tbsp. brown rice
- 1 tbsp. salad of leafy greens with fennel
- 1 Cup strawberries (you can add a few drops of balsamic vinegar and sugar)
Environment
Breakfast
- Some toast with a few drops of honey or maple syrup
- 100 g of natural yoghurt
Coffee
Lunch
Chinese noodles with slices of beef and spices, vegetable salad (leafy greens, tomatoes, green peas, red bell pepper, sesame sauce)
Afternoon tea
- 1 Cup of any fruit
Dinner
- Chicken sauce Carbonara (100 g chicken grill, 2 tbsp sauce Carbonara)
- 1/2 Cup of grilled vegetables (zucchini, eggplant, tomatoes, cauliflower, a few drops of olive oil and spices to taste)
Thursday
Breakfast
- Frozen fruit yogurt (200 g)
- Slice of cheese on whole wheat bread
- Coffee or tea
Lunch
Soup made with vegetable broth
Beef stew with chunks of vegetables
Afternoon tea
- Fruit sorbet with a handful of almonds
Dinner
Salmon and steamed vegetables with hot sauce
Friday
Breakfast
- Oatmeal in water with cinnamon and Apple (150 g oatmeal, 1/2 medium Apple, 1 tsp. cinnamon, 2 tsp. brown sugar)
- 1/2 mango
- Coffee or tea
Lunch
Soup made with vegetable broth
Roll with tuna and vegetables
Afternoon tea
Cheesecake with raspberries (100 g, based on the soft ricotta cheese low-fat)
Dinner
- Pasta "Primavera"
Saturday
Breakfast
- Oatmeal in water with cinnamon and Apple (150 g oatmeal, 1/2 medium Apple, 1 tsp. cinnamon, 2 tsp. brown sugar)
- 1/2 mango
- Coffee or tea
Lunch
Thai soup-curry
- Greek salad
Turkey grill
Afternoon tea
Fruit pudding
Dinner
- Mushrooms stuffed Florentine (see recipe)
Vegetable salad with low-fat dressing
Sunday
Breakfast
- Warm sandwich (toast, 1/2 cucumber, 1/2 tomato, slice of cheese or ham, leafy greens, low-fat dressing)
Lunch
Soup made with vegetable broth, a large baked potato (1 tsp. of olive oil, a few drops of lemon juice, pepper and salt to taste)
Afternoon tea
- 1 oatmeal cookies
- Coffee or tea
Dinner
Spaghetti with vegetables and shrimp sauce marinara
Pros
A balanced, nutritious, easily adjusted to the individual characteristics (say, for vegetarians) and stick with the whole family or in the restaurant, unlike diets-day. Diet is good because no product rolls does not prohibit. From time to time you can afford and cakes, and fried potatoes, the main thing is not to forget about their energy density.
Cons
Soups and other meals with large amounts of liquid may not be so rich - they saturate for a while. In addition, not everyone has a lot of time to cook.
Mushrooms stuffed Florentine
(4 servings)
Ingredients:
- 12 large white mushrooms
- 1 teaspoon olive or sunflower oil
- 3/4 Cup chopped onions
- 1/2 tsp. crushed garlic
- 1/2 C. finely chopped spinach
- 1/2 C. finely chopped red bell pepper
- 1 tablespoon fresh thyme
- 1 tablespoon grated Parmesan cheese
- 1/4 tsp. salt freshly ground black pepper to taste
Method of preparation:
Peel off the legs of fungi from hats, chop and set aside. Blanch hats two minutes. Place on a paper towel and let excess water drain out.
Heat oil in a pan with non-stick coating. Put legs mushrooms and all the ingredients, except Parmesan cheese. Simmer the mixture over medium heat for about six minutes. Remove from heat and let cool.
Preheat oven to 180 degrees. Start with a mixture of mushroom caps and place on a baking tray covered with baking paper. Bake until Golden, about three minutes.
Per serving: 45 calories, 5 g carbohydrates, 3 g protein, 3 g fat, 2 g fiber, the energy density of 0, 45
Source:
Live
No comments:
Post a Comment