The way to slimness is simple: to be in good shape, you do not have to overeat and move more. Experts of the clinic conducting research in the field of a healthy way of life, did not make any sensational discoveries. But their system has concretized all known rules, translating them from the field of theory into a practical channel. The main postulate - no extremes and starvation. The food should be balanced. There are other subtleties, which are worth paying attention to those who want to quickly lose weight. Here are some key tips from Mayo.
Count calories
You must calculate your daily calorie intake rate yourself. The general recommendations of American experts are as follows: a woman leading a moderately active lifestyle can afford about 1800-2000 calories a day. However, if you are trying to lose those extra pounds, you have to limit yourself. Practice shows that reducing the caloric content of the daily menu to 1200 kcal makes it possible to reduce weight smoothly, quickly, efficiently and without harm to health while nurturing a culture of healthy nutrition.
You can make a more accurate calculation of power. It is not difficult to understand. Enter your height and weight (in cm and kg), age, sex, indicate the goal (lose weight or keep fit) and find out how many kilocalories per day the Mayo Clinic dieticians consider optimal for you, and you can get a personal, for you personally a food pyramid of harmony. From it it becomes clear what products and how much you can afford a day. A scrupulous calculation of the energy value of food will provide the lion's share of success in losing weight. But still it is not enough.
More fiber!
These are dietary fibers that, unlike fat, proteins of carbohydrates, are absorbed by the body more easily through a balanced diet. They pass through the entire digestive system, not absorbed. Why then do they need anything? It turns out that there is much useful in cellulose. It can be of two types: soluble and insoluble. The first is mixed with water and turns into a kind of gel, a kind of "cleaning agent" for the vessels that cleans the cholesterol accumulated on their walls. Soluble fiber in large quantities is found in food, for example, in the shell of uncooked cereals, in beans, apples, citrus fruits. Insoluble fiber improves order in the body in a different way - it helps to remove toxins, normalizes the work of the intestine. Its sources: cereals, bran, nuts, vegetables. Fiber-rich foods, as a rule, require thorough chewing, which also saves from overeating. After all, the longer you chew, the more time you have to realize that the feeling of satiety has already come. In addition, the fiber gives the "volume" of the portion, without increasing its caloric content. Its daily norm for women under 50 is 25 g, after - 21 g. Adding dietary fiber to the diet should be gradually, within a few weeks, so that the bacteria of the digestive system are accustomed to a new load. Drink plenty of water, because it is in combination with her fiber works the best way.
Pyramid of harmony
The optimal balance of food products, suitable for any adult healthy person, the clinic specialists reflected in the form of a pyramid. At its base are vegetables and fruits, which can be eaten in unlimited quantities. But the lower limit, according to American nutritionists, there: 4 and 3 servings respectively (1 serving = 60 kcal = 150-200 g). Next come carbohydrate products, they are the main source of energy: about 6 servings per day (1 serving = 70 kcal). This section is better "filled" with so-called complex carbohydrates. These include, for example, whole grain bread, unpolished rice, oatmeal without cleaning and pretreatment, macaroni from coarse flour. They take longer to digest and give a longer and more persistent sense of satiety. Proteins should be slightly less: about a quarter of a day's diet. Even less should be included in their menu of fats. Crown pyramid all sorts of sweets. On them the nutritionists of the clinic set a strict limit - no more than 75 kcal per day.
We eat balanced: the daily menu is 1200 kcal.
3 meals + 3 snacks, 100 kcal, drinks - mineral water without gas and tea without sugar.
A hearty breakfast
Oatmeal casserole
Make a preparation for it the day before and leave it in the fridge. In the morning, just put the dish in the oven.
For 8 people: 1 table. a spoon of vegetable oil; 1/3 cup brown sugar; 1/2 cup apple sauce; 4 egg whites; 3 cups of dried oatmeal; 1 teaspoonful. a spoonful of cinnamon; 1 cup low-fat milk.
Preheat the oven to 180 C. In a large container, combine the butter, apple puree, sugar and proteins. Add the dry ingredients, and then pour in the milk. As it should, mix everything. Sprinkle with oil the baking dish and put the resulting mass in it. Put in the oven, without covering, for 30 minutes.
In 1 portion: 204 kcal, 8 grams of proteins, 34 grams of carbohydrates, 4 mg of fiber, 4 g of fat (saturated - 0.7 g), 0.5 mg of cholesterol.
Light dinner
Tuna salad in pita bread
Tuna is a source of protein and healthy fats for nutrition. Fresh vegetables are good for the taste of fish and will give a feeling of satiety, not overloading the body with extra calories.
For 6 people: Armenian lavash, 200 grams of sliced lettuce, 3 tomatoes cut into small pieces, 100 g of diced peppers, 200 g of sliced broccoli, 100 g of finely chopped celery stems, 50 g of finely chopped onions, 350 g of canned tuna in its own juice (liquid drained), 1/4 c. spoons of curry powder, 100 g of light mayonnaise.
All the ingredients are as follows, stir, season with curry and mayonnaise. Wrap each portion of the salad in a pita bread and put it on the refrigerator for 30 minutes.
In 1 portion: 200 kcal, 15 g protein, 23 g carbohydrates, 4 mg fiber, 5 g fat (saturated - 1 g), 20 mg cholesterol.
A hearty meal
Gazpacho with beans
By adding beans, traditional soup is fortified with fiber.
For 6 people: 1 can (450 g) of white beans in their own juice (liquid drained), 6 glasses of tomato juice, 200 g of tomatoes and 100 g of cucumbers, finely chopped, 50 grams of red onions, parsley and 3 cloves of garlic, finely chopped , 1/4 tea. spoons of chili sauce, 1 lime juice.
Mix the ingredients and refrigerate for 1 hour. Serve the soup cold.
In 1 portion: 191 kcal, 7 g protein, 38 g carbohydrates, 9 mg fiber, 3 g fat (saturated - 0 g), 0 mg cholesterol.
Chicken with pineapple, stewed vegetables and rice
This is an Asian dish - a sample of dietary cuisine.
For 4 persons: 300 grams of chicken breast, 1 1/3 cup water, 2/3 cup brown rice, 2 chopped garlic cloves, 1 table, vegetable oil spoon, 1 carrot and 1 bell pepper, finely chopped, 250 grams of chopped canned pineapple , 1 glass of frozen green peas. For marinade: 1 teaspoonful. spoon of soy sauce and apple cider vinegar, 1/2 teaspoonful. spoons of freshly ground ginger. For sauce: 1,5 table. tablespoons of starch, 1 teaspoonful. spoon of freshly ground ginger and apple cider vinegar, 3 teaspoons. spoons of pineapple juice, 1.5 teaspoons. spoons of soy sauce.
Marinate chicken pieces. Combine the ingredients for the sauce. In the juice for 1/2 table. Spoons of oil fry carrots and peppers, add pineapples and peas, put out the mixture. Transfer the vegetables into a bowl. In the juice on the remaining oil, fry the breast. Add the vegetables, put it out all together 1 min. Pour in the sauce, bring it to a boil. Garnish the garnish with rice.
In 1 portion: 260 kcal, 17 g protein, 35 g carbohydrates, 4 g fiber, 5 g fat (saturated - 1 g), 33 mg cholesterol.