Needles by Anna, the author of the book “Simple and easy recipes former bbw” for three months lost 35 lbs.
First rule: if you want to lose weight and fix the result, you will have to learn how to cook. Semi-finished products, ready meals, sausages and smoked industrial production of poorly balanced ratio of proteins, fats and carbohydrates contain lots of sugar and salt and additives and preservatives that slow down the metabolism, leading to slagging of the organism.
The second rule: to lose weight, you need to eat. Exactly! To stay in shape, not to starve. Deprivation and restrictions invariably lead to breakdowns. The body is important to obtain a sufficient amount of nutrients and calories.
However, you cannot exceed the milestone of 1400-1800 calories a day. The exact amount is calculated individually based on the specific parameters of the person and lifestyle. In addition, you need to follow the 8 key rules that are based on complementarity of nutrients.
A HEARTY BREAKFAST
Nutritionists agree that a wholesome Breakfast helps prevent weight gain. That is eaten before noon, gives energy and is burned completely. In the morning eat whole grains (cereal, granola, multizernovaya bread), nuts and dried fruits, dairy products, fruits and berries. Prepare smoothies. It will be a great start to a new day.
Eat at the expense of one-two-three. According to experts, the habit of eating three times a day is ideal. It allows you to avoid strong hunger and, as a result of overeating, leading to overweight.
Don’t be afraid to change the diet. You can dine at noon, and two hours of the day. And dining is like at seven in the evening, and at ten, if you stay up late. The main thing – not to miss a single meal.
Each meal should include raw vegetables, cereals (including pasta made of durum wheat or whole wheat bread) cooked green vegetables (green beans, spinach, asparagus, cabbage, broccoli). These foods improve digestion and help keep weight under control.
DO NOT GIVE UP COMPLEX CARBOHYDRATES
On the wave of popularity of the protein diets a strike out from the diet of carbohydrates, including fruit. Of course, from simple sugars (sweets and pastries) should be abandoned. But complex carbohydrates, in moderation, provide energy. It is wiser not to remove them completely, otherwise the body will begin to feed on the proteins contained in the muscles. So once a day safely eat rice, bulgur, buckwheat, legumes or fruit.
FAT IS YOUR FRIEND
There is big trouble in fatty foods. So, 9% cottage cheese is absorbed better than its skimmed counterpart. Olive oil contains essential unsaturated acid, and cream can compensate for a deficiency of vitamins D and E.
PROTEINS – THE BASIS
Ideal at each meal eat at least 70-100 grams of meat, fish, eggs, dairy products. These are the sources of protein. First, protein gives a long feeling of fullness that helps control appetite. Second, when used with carbohydrates, it slows digestion, regulating sugar levels and insulin in the blood. Finally, the protein – building material of muscle. If you exercise, it increases the amount of muscle mass, and with it the number of calories you burn in a day.
HOW MUCH WATER ANYONE
Drinking 2 liters of water daily, you help the body rid itself of toxins. Even better to drink the decoction of red bilberry leaves, thyme, lavender or chicory.
If a glass of water add 1-2 teaspoons of natural unfiltered Apple cider vinegar, infusion of celery or mint (Melissa), you get a drink that activates the fat-burning process. A tea with anise or anise eliminates bloating.
It improves metabolism and prevents the accumulation of fat. Prepare a vegetable broth is very simple. Slice and cover with cold water carrot, stalk of leek, beets, two stalks of celery, tomato and a clove of garlic. Add sprigs of thyme and parsley, a Bay leaf and boil after boiling over low heat, until the vegetables are soft. You can drink for lunch or dinner.
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