The animals still need to find food, catch, eat and do not become a dinner for others. The cheetah runs around in search of an antelope 100 km a day. Fat cheetah will not catch up with anyone and will starve to death. A fox will immediately catch a fat hare. And our life is safe. We succumb to the temptation, buy products trolleys, gain weight and desperately fight it. Or proudly declare that "we do not deny ourselves anything", and we gain excess weight together with diseases. You can not escape from the paradox: in order to be able to eat qualitatively in our time, to maintain health and shape, you have to refuse yourself in many respects and think about what you eat. So let's figure it out in diets in the broadest sense of the word. After all, a diet is not just an hourly schedule for the reception of salad leaves. This is the name of any food system that has any purpose other than to quench hunger. So, diet: everything about food and diets is the topic of conversation for today.
How much do we need
Do you want to know the "food norm" for health and beauty? Choose a suitable weight option for you and estimate calorie content.
With him, you feel good, and the figure does not harm your health. We calculate by the formula: growth in cm minus a hundred (170-100 = 70 kg). A woman of 30 years working in the office needs about 1600-1850 calories a day to enjoy a normal weight. Look at this, according to modern aesthetic canons, it will be very well-nourished.
THE PERFECT WEIGHT
The one that you most likely have to live as long as possible. His formula: growth in cm minus 100 minus 10-11 (170-100-10 = 60 kg). Caloric content of food for its maintenance is 1300-1500 kcal per day. The figure looks great.
Corresponds to the modern aesthetic canons and is equal to: growth in cm minus 100 minus 15-18 (170-100-15 = 55 kg). Achieve its constant caloric intake of 1150-1300 kcal. Clothing for a woman of model weight is ideal.
About the benefits of change
What is better - always stick to the same well-found diet or try something different? The guarantee of health is diversity. How to achieve it - your personal choice. To provide itself with all vitamins and microelements, it is required to alternate 30 different foods within a week. And we often choose dishes every day from the same five to six components, because it's so convenient, and lazily we say "I found my ideal diet." The habit of limiting oneself to a few, even the most useful and most favorite products, leads to hypovitaminosis. We, for example, often have vitamin D deficiency, which is not only produced in the sun, but also enters the body together with eggs, butter and fatty fish. If you refuse these products - you risk not receiving this vitamin, and by the way, it is a powerful anti-carcinogen. You can always change the products for the sake of variety. But there is another way - a global change in diets, which has additional bonuses.
Diets and physiology
Unusual diets for the digestive system are something like a production training: it learns to split new products, find new sources of energy and vitamins, becomes more mobile and resistant to microbes and viruses. In the one who eats a variety of foods, the intestine has a more active and militant microflora, which easily destroys random enemies. And if two people have tasted the creamy cream is not the first freshness, then the chances of poisoning are higher for someone who has been faithful to the same products for years.
Diets and psychology
A new dietary food system is a new view of the world. If you want to change your worldview, start with a diet. The attitude on the fish-rice Japanese diet is quite different than on the diets of the Frenchman Montignac, rich in cheese and pates.
PAY ATTENTION! New ex-press diet for weight loss of 7 to 14 days is recommended to try not more often 2-3 times a year. Short and hard mini-diets, designed for 3-5 days, 4-5 times a year. Long-term diets as a style of nutrition - in 12-16 months.
How to choose a diet
OBJECTIVE: you are very complete and intend to lose weight (more than 10 kg)
When choosing a diet, you should expect that you will not return to the previous dietary style. Therefore it is reasonable to dwell on any not very new and therefore reliable and well-studied system of dietary nutrition, consisting of three stages. The first one offers a strict diet (less than 900 calories per day), you quickly lose weight, usually up to 10 kg. At the second, more satisfying, stage (1000-1200 kcal) you continue to lose weight slowly, getting to the desired weight. And on the third (from 1300 to 1800 kcal) - you live constantly and weekly you control your weight, watching the maintenance of calories in foodstuffs that if necessary it to correct a rigid diet.
WHAT TO CHOOSE
For protein-based diets, aimed at a quick result. They contain a lot of protein products - meat and fish, milk, vegetables (except potatoes), few fruits and other carbohydrates - bread and pasta. All protein diets are used for a long time and will not present unpleasant surprises. They are very popular, as they quickly lose weight.
These include the Atkins diet and the Kremlin: animals and vegetable proteins and fats - without restrictions, vegetables - a lot, fruits and flour - very little. The diet of southern beaches - there are many proteins, but the number of animal fats is sharply limited, more carbohydrates are offered. Diet Zone - also low-fat and even more carbohydrate. Nice classic diet Montignac, based on French cuisine.
For the patient, who have nowhere to rush, carbohydrate low-fat diets are good. Their basis is whole grain bread and cereals, buckwheat, wholemeal pasta, beans, nuts. Lenten meat, fish and low-fat or low-fat dairy products, vegetables, fruits, honey are allowed. The diet is supplemented with vegetable oil - its fats support the work of the central nervous and hormonal systems that "eat" fat. Carbohydrate diets suit lovers of sweet, as they provide a fairly high and stable level of sugar in the blood. They lose weight much more slowly than on protein.
Typical carbohydrate low-fat diets include the popular Rosemary Conway diet (meat - twice a week, carrots and leafy vegetables cooked without fat, in unlimited quantities, all dairy products - with minimal fat content and whole grain flour products) .
For cautious - "slow input". Choose any long-term diet, gradually, within a month, reduce caloric intake, until you reach 1000 kcal per day, and keep them until you reach the desired weight.
OBJECTIVE: Periodically drop 2-5 kg each to keep yourself within the normal range
Such an express diet should be in the arsenal of any woman. It is designed for 7-15 days, it is used 3-4 times a year and is good for health, because it looks like cleaning in a wardrobe - it removes all unnecessary inside and out, cleanses the digestive tract from toxins, restores the digestive system.
WHAT TO CHOOSE
A diet that seems interesting to you and gives you the desired result. It should not cause irritation, disgust and rejection. Well, if the diet has some other "bonus" - increases energy reserves or rejuvenates. You should not treat her with a maniacal seriousness and sit on it at any cost: do not like it - throw it.
In order to not regain the lost kg after the express diet, it is recommended to reduce your usual diet by 300 kcal per day. We are weighed for control once a week. As soon as the scale shows 2 kg more - we again sit on the express diet.
OBJECTIVE: at any cost for a few days, get rid of 2-3 kg to climb into your favorite dress
We find a very short diet. Its caloricity is usually 500-650 calories per day. Why so few? The closer the weight to the ideal, the harder it is to lose weight.
WHAT TO CHOOSE
Mini-diet can be very original - in a few days even the strangest menu, like "five cool eggs before going to bed and half a liter of yogurt in the morning," will not cause damage. Mono diets from one low-calorie food product are very effective and convenient (only potatoes or only cabbage soup). After 40 years, we prefer mini-diets that remove excess liquid (for example, without salt, with an abundance of rice), and add anti-cellulite massage to release the fatty tissue from the water.
OBJECTIVE: to maintain harmony and health
Such a diet adhere to a long time, it is selected especially carefully. You can go to it to not get fat again after you lose weight on any of the previous diets.
WHAT TO CHOOSE
Balanced diets - the so-called any food system, in which there are proteins, carbohydrates, and fats - vegetable and animals. They are divided food (in one meal we eat all the protein, in the other - all carbohydrate). Very harmonious Japanese diet-we focus on fish dishes, vegetables, rice, nuts, exclude dairy products. However, the Latvian dieticians advise milk as a source of calcium in it to leave. The Mediterranean diet is very appetizing - fish and seafood, stews, cheese, lots of vegetables and fruits, without potatoes and pasta. In a fashion ayurvedic diet - usually Ayurvedic doctor appoints an individual diet for a year, during which she corrects health. And, of course, you are free to try any unbalanced - protein or carbohydrate dietary system.
Can I change diets in the process of losing weight?
Yes, you can. This conclusion was reached by scientists from the American scientific organization Lifespan, who during the year studied how weight loss on different diets volunteers. Neither the process of losing weight, nor the health of harm, this change will not bring, the main thing is that on a new diet, you do not increase the total number of calories. Suppose you decided to lose weight on the Atkins diet, eat meat, eggs and a green salad and you are fed up with such food. Count how many calories you took per day, and calmly switch to a vegetarian or carbohydrate diet, eat salads and cereals. Maybe you will lose weight more slowly, but you will not grow fat.
Why do we sometimes feel bad when going from one diet to another? Do not be afraid, nothing has broken in you. Simply, our body produces only those enzymes that are needed in this period. No fatty foods - few enzymes that break down fats. And when switching to fat-containing food, you can feel upset stomach. The one who has not eaten raw vegetables for a long time, two apples and a plate of cabbage will cause malaise. For a long time I forgot about sugar - it will make me sick of candy.
Our body gets used to a certain diet in about a year. And it takes time for resting enzyme systems to return to work. If you refused sugar for a long time, or from fats, or from raw vegetables and fruits, or from whole-grain, change your diet to a new one gradually, within 7-10 days. Drink three to four cups (200 ml) of hot mint tea per day - mint regulates digestion.
PAY ATTENTION! If you last without your favorite pastry, without chocolate or without fatty sausage for six months, your body will get out of them and the craving for them will disappear.
Remember your health!
In the world there are countless diets - everything about food and diets can not be known. But you need to remember the main thing - in pursuit of perfection, one should not forget about health! Some diets may not suit you by definition. Diets with a high protein content are contraindicated in diseases of the liver and kidneys. The cleavage products of animal proteins are neutralized in the liver and excreted through the kidneys.
Carbohydrate diets (many cereals and pasta) are not desirable for those whose parents suffer from type 2 diabetes, since they require a large amount of insulin for the utilization of carbohydrates.
Vegetable and fruit diets are contraindicated in diseases of the stomach and intestines - an excess of acidic and plant foods irritates the digestive tract.