Actually make a diet by yourself very easy. Today we will tell you how to become a nutritionist for itself! Step 1. Analyzed existing system of power
Each of us has developed its own system of power - even if we think we eat haphazardly. After all, one way or another we prefer some foods to others, preferred is at any given time.
To gain a full picture of their food, answer honestly to the questions:
- When you want to eat more just: day, evening, night?
Products which taste you prefer more than others: salty, sweet, sour.
- You eat (many) times a day.
- You eat (and how much? hours before sleep.
- Vegetables and fruits in your diet is... (base, rarity, every day there are little)
How much do you drink in a day fluid - and it is best to calculate how much of it is pure water.
- After a meal in your stomach - heaviness... (none, always, often, for example, after dinner)
Major mistakes in nutrition
Too large amounts of food: you can eat at each meal or only in the evening, before bedtime. It is clear that the body is in favor of goes.
- Too rare meals. We usually than rarely eat, the greater portion. And it loads the stomach more than a small portion, and besides, we are stronger hungry, and often we are attacked by the real Jordan...
- Meals at night. Every person arranged the same way: the closer to the night, the more the body is configured to rest. Therefore, all that you eat, fat, and does not benefit.
Too little liquid in the day. This affects the metabolism - it slows down. To adjust the diet, add more a variety of fluids can be water, and juices, and cocktails, and herbal, and soups...
- Few vegetables and fruits. It turns out that the large volumes of food and vegetables and fruits in them little offensively. But vegetables and fruits are not only low in calories and rich in vitamins, but also positively affect the condition of the intestine.
So, the mistakes in the food you realized it remains only to avoid them, adjusting the power of volitional effort.
What is the product for you?
It is very important to make this diet to adhere to for which you will not be too hard. How to do it? Yes it's simple - you should eat what you like! Together with, of course
Think about what the product (or product group) for you - the most important and most favorite (excluding any type desserts sweets and white bullock). Such products may be several. They must be in your new diet.
For example, if you can not live without nuts, red meat and fish, there is no reason to refuse them.
Important: from loved ones, but not so useful products, completely can not refuse! Willpower will not increase, but the motivation will diminish. In addition, such a diet will save you from failure.
Step 2. Healthy food - harmful products
Take a pen and a piece of paper, will line out the sheet 2 columns. First name: harmful products. Write here all products from which you personally make you fat (because you know yourself better than others you know? Also here recordable products, which then hard on the stomach. For example, I have in this column - mayonnaise and fried fish.
The second column is the useful products. Write here all the products that assist your harmony.
Conclusion: the basic diet consisting of nutritious foods, and harmful or excluded completely, or slightly left.
Step 3. We distribute products for meals
Now it is time to determine what we will eat for a day, to distribute products to meals. So take another piece of paper and draw on it the following table:
The upper graphs are "wholesome food" and "favorite food", left - meals: Breakfast, second Breakfast, lunch, snack, dinner.
And now begin to distribute products to meals. It is important to consider how many calories and when you spend, you mental or physical, active or static.
For example, in the active work expended more energy, so before her body require recharging in the form of proteins (eggs, meat, nuts, etc.). When sedentary work better to choose complex carbohydrates (cereals, muesli, vegetables). Well, if you have very hard work, carbohydrates and proteins can be combined. Simple carbohydrates (fruit, for example) it is better to eat as snacks, as often such products is undesirable with something to match.
How to populate the table?
We show an example of one girl who works as a waitress from 16 to 24 hours. Work her physical all the time on my feet. There is a girl in 13 hours, lunch - 14. Because she has a busy work day, then the girl should be something useful and gives strength. Though the sandwiches to make and fast, but they are not useful, and besides, are not the favourite products of the girl. Therefore, her choice - porridge and a couple of burgers.
A girl can not live without coffee with milk, but at least it's not a useful product, we leave for lunch (17.00).
Dinner (20.00) it is better to make also useful. Steamed vegetables with meat will suffice.
Afternoon tea (23.00) - something light, better fruit. Bananas are fruits nutritious, but as it is a favorite fruit girl, we include them in the diet.
Dines girl late at night. And pulls her usually something sweet. So for dinner we choose something nice and easy that there is no heaviness in the stomach. For example, it may be cottage cheese cake with low-fat yogurt (yogurt is a favorite product girls).
Table
| � | Useful products | Favorite products |
| Breakfast (14.00) | Porridge cutlets | � |
| Second Breakfast (17.00) | � | Coffee with milk, a slice of rye bread |
| Dinner (20.00) | Steamed vegetables with meat | � |
| Afternoon tea (23.00) | � | 1 banana |
| Dinner (1.00) | Cheesecake | Yogurt |
Step 4. Make a menu for each day
Menu similar to the previous one, should be on every day. Favorite products insert menu, necessarily, but you know the measure! If you want to eat many of your favorite product, remember that you will be able to eat and tomorrow, and tomorrow - the poet should not overeat them today. This will save you from food failures.
Step 5. Lead food diary
A food diary is a very important part of your diet. At first, without it anywhere! Indeed, in the diary, we will record what and when you ate, and we don't have to lie to ourselves. Moreover, it is proved that those who keeps a food diary, lose weight faster!
Fix food diary of everything I'd eaten during the day - down to the smallest cookies Specify the time and the amount eaten. The same applies drunk.
And of course, you need to indicate the results of the weight and volume of the body. To weigh and measure its volume by centimeter, it is recommended not every day, but only once or twice a week, immediately after waking up.
As you can see, becoming a nutritionist myself not too difficult! Try and remember what habits do not change instantly. It takes time, not a week or a few months. Yes, it sounds tedious, but the result in the form of a beautiful figure is the best reward!
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Beautiful and successful
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