Diet for beginners, a less strict but still effective. The main task – to change the attitude of useful products that are not perceived as medicine, and the result is culinary creativity. The main skill that need to master the news is the use of spices. Because of them, the well-known dishes sparkle with new taste and flavors.
The duration of the diet is determined by the initial data goal. This means that the sequence of steps for those who want to become a bit thinner and remove a couple of inches in the waist and hips will be different from the approach to the representatives of weight category "100+".
Phase diet for beginners conditionally. Each phase is designed to solve one problem, which is the body is easier to adapt to unusual situations. Below their description.
The first stage is training the body with food. Many choose to start a new life on Monday, so stay until the days objective to address the future shortage of calories and "off" last. This is fundamentally wrong. You can't just dramatically change eating habits and to abandon the usual food. In the best case, newcomers will always suffer from hunger, while a small cupcake can lead to malfunction. In the worst case scenario for beginners facing eating disorders (bloating, nausea, flatulence, diarrhea).
Where to start: for two or three days before the start of the diet, not from the heavy products. Include in the diet more vegetables and fruits. Don't forget your protein – cheese, lean meat, legumes. Portion sizes can be familiar, only need to reduce the amount of food consumed for dinner. Alcohol also should be avoided, so that the body does not store excess water.
The second phase - the gradual reduction in the calorie intake. For the calculation of the optimal number of calories per day is possible with the help of special applications and formulas, but it is generally accepted are the following indicators. For athletes the energy value of a menu is 2000 kcal. For beginners, practicing 2-3 sessions in the gym or at home in a week, sedentary work, intake of calories per day is 1500 kcal. For those who are on duty is constantly on the move, to get rid of excess body weight 3-5 kg in a month, reducing the usual diet of 300-400 calories.
Where to start: first, dietary restrictions, mainly sugar. Throw an extra thank you for the cup of coffee or tea without sugar. Replace it with honey. The same is true for added sugar in food. Baking with honey instead of sugar is sweet, but it is much more healthy.
The third step: "throw further" (cleaning). It takes 1-3 days. Due to the fact that in the earlier days, the menu was not heavy, the body is much easier to remove excess fluids and toxins. The main components of the menu this time be the meals that contain fiber. The latter is a dietary fiber, which swell in the intestine and provide a feeling of fullness for 4-5 hours. On the other hand, the menu is based on the fiber content promotes digestion. For weight loss is very important. The body does not experience a lack of energy, but full of energy, don't miss the classes at the gym or at home.
Where to start? For Breakfast, you need to include in the menu all the cereals, except rice (rice, protects and keeps the water). For beginners to lose weight porridge is cooked in milk mixed with water. Allowed a small amount of butter (teaspoon per day). The day – steamed vegetables and fruit salad. Dinner menu should include dairy products. Kefir and fermented baked milk, it is necessary to take all the fat.
And, finally, rebooting. When is the phase "throw further" left behind, the body can get from foods that have a lot more nutrients before they enter into the blood was inhibited by the accumulated toxins). Ideal to eat meals that do not require heat treatment. Many experts who teach eastern practices claim that the products without the violence against nature, the body can get a lot more use. According to their teachings, the milk of which shall be deemed to be "dead", and the meat is almost poison. On the other hand, the use of only one plant food with too much fanatical attitude can lead to such a condition as anorexia nervosa (a syndrome containing the complete lack of appetite, while the objective needs of the organism in the food). And certainly this diet is suitable for athletes, whose nutritional deficiencies, which are fraught with injury.
Review dietitian. Many people mistakenly believe that the call to "throw further" means a denial, in principle, not only from fatty foods, and from food. In fact, those who lose weight at home we need to understand one simple thing: if the body gets enough fuel, it can run on high, and thus, their energy consumption will increase. Lack of calories leads to slower metabolism, which can lead to fast weight gain after the diet. Of fat meals there are some nuances. You need to refuse from fried foods, and one that contains TRANS fats (the modified molecules, which occur in the unsaturated (vegetable) oils and fats in the process of high temperature treatment). But the diet should be oily fish, avocados, cheese, curd, milk, not low fat. Thanks to them, the body synthesizes hormones. This is particularly important for active athletes, but also for women in menopause.
Maintaining a regime of proper nutrition. It is believed that the formation of any habit takes 21 days. In the first 7 days is pointed out. In the following weeks, to adapt and modify its activities. Only in the last week of the observed qualitative changes (improves condition of skin, nails and hair, eliminates puffiness, restores water-salt balance, etc). As a rule, in this period, even the teeth not more, sweets, chocolate and biscuits, as the body has learned to get the missing substances to useful products.
What to do? Motto: "Throw an extra – tighten the belt" in this stage no longer relevant. Here, on the contrary, give a little slack way. One day a week, you can make a "boot" - there is everything your heart desires and in any quantity, but up to 17:00. Thanks to the newly-formed eating habits to the body for satiety need much less food than before the diet.
Diet for those with different body types
According to one of the classifications there are the following forms: "Apple" (slim legs, large reserves of fat in the abdomen). Type "pear" (narrow shoulders, wide hips). Type "rectangle" ( waist is almost not visible). Type "triangle" (a subtype of shape "Apple" - broad shoulders, narrow hips). Type "hourglass" (developed in proportion with the shoulders and hips, narrow waist).
Special diet for each shape type are the following:
|The characteristics of the diet||Type of forms|
|Apple, triangle||Pear||Hourglass, rectangle|
|Exclusion||Fast carbohydrates (pastries, fresh fruit)||Foods rich with starch (rice, potatoes, pasta)||Sweet bakery products from white flour, dried fruit and nuts|
|Lean||Soy, fish, nuts, raw vegetables||Tomatoes and tomato juice, cheese, fish, seafood, greens, seaweeds||Protein foods (beef, chicken, eggs, fish), fresh vegetables, greens|
|Beverages||Organic coffee, ginger tea (a teaspoon of grated ginger to litres of water)||Cranberry juice, green tea||Fresh juices, diluted with water in ratio of 1:2, dry fruit compote|
|On the fasting day||A kilo of cucumbers or zucchini, 2 apples, green tea||500 g curd, 2 liters of yogurt or sour milk||700 g of cooked beef, 2 liters of juice|
Diet for middle age women
We are talking about those who have more than 45 years. In this case, lose weight help sessions and a special diet. The goal is not only weight loss, but also normalize hormonal levels.
Cook better at home for a few days in advance, as each of them will perform its function.
What products should be in the diet:
- Milk. First and foremost, sir, because of the high content of calcium makes stronger bones.
- Greasy fish. Sardines, salmon, mackerel, trout will not only help to lower blood pressure, but also to stimulate the synthesis of hormones.
- All cereals. They are rich in iron and b vitamins, potassium and magnesium, which have a positive effect on the state of the cardiovascular system.
- Vegetables. Greens, onions, garlic not only strengthens immunity, but also thinning the blood, preventing the formation of thrombus. Cucumbers, tomatoes, sprouts are the best source of fiber needed for digestion.
- Strawberries. Blueberries need for the resistance and digestion, raspberry – for the heart.
- Dried fruit and nuts are sources of potassium and magnesium.