Genuine Drugs , health topics discussion blog

1. Meals should be varied and tasty.
After monotonous unappetizing meal, which would be useful and the saturation was not always want something vkusnenkogo. The daily diet should include food from the four main groups: cereals and cereal, fruits and vegetables, meat, fish, poultry, milk and dairy products.

2. The energy value of diet (the calorie) does not exceed the energy body. Control the flow of nutrients, does not overeat! Most people consume too many calories, not noticing this - eat mechanically (for example, for an interesting conversation or watching television). Never podedayte if cooked or put yourself extra!

3. The greater part of your meal, try to have a day.
Be sure to tightly breakfast (coarse porridge with milk, egg, a piece of meat or fish). The basic amount of food daily ration (up to 65%) should consist of daily meals: lunch and afternoon snack. Plan your meals throughout the day will save you from Vecernje-night debauchery. Dinner should be relatively easily, mainly dairy products, vegetables, cereal-type cereal, etc., but for people with special problems with weight, not later than 19 hours.

4. Periodically try to cleanse your body.
Several times a year (depending on the mode of life 1-2 times) it is necessary to carry out so-called “cleansing the body.” Each allows cleaning to remove accumulated slag and greatly improve your metabolism.

5. Eat 5-6 times a day in small portions.
Experience shows that the fractional power even without restriction in quantity leads to a noticeable discharge fatty deposits. In addition, this meal is not stretches the stomach (The more the stomach - the greater the appetite!). Do not eat a lot at once, even low-food and do not drink plenty of liquids - not to stretch the stomach.

6. Categorically refuse to use and try not to keep at home the following products:
- Sweets, including sugar, honey, jams, candies, chocolate and ice cream,
- Canned fruits and compotes, canned fruit juices,
- Vypechnye products of white flour
- Animal fats (lard, butter, fatty ham, salami, etc.).

7. Once a week you can eat anything without severe restrictions.
Severe restrictions in the diet over time, causing outbreaks of “brutal” appetite.

8. Once a week for all who want to shed fat should eat mostly fresh vegetables and savory fruit.

9. Use the so-called specific dynamic effect of food for a natural and smooth results.
In other words, if the first piece, sent in his mouth at the time of your meals, make a protein product (meat, fish, poultry, cheese, etc.), then maintaining the food kalorazha will you build muscle and fat discarded ! Otherwise, the effect is the opposite - you are going to build, primarily fat.

10. Learn to correctly use the products of high biological value (ie, primarily the so-called “alternative foods”, high protein concentrates, zhiroszhigateli and vitamin complexes).
All of them are made from natural products of animal or vegetable origin, but differ from the natural products taste and, of course, the concentration of those substances, which for you in this case more are needed. Supplementing your diet good, scientifically based supplements, you will form an ideal environment to maintain low levels of fat.

11. Eat slowly!
Good perezhevyvaya food, you can easily curb the appetite.

12. Avoid strong drink!
Alcohol stimulates the appetite and promotes the recruitment of extra weight. Only dry wine (white, red, pink) not more than 200 g per day.

13. Try to avoid highly seasoned, especially salt, dishes!
Such foods increase the appetite and encourage overeating.

14. Do not miss the next meal!
A missed meal increases the appetite in time for the next meal.

15. Do not cut calories too much.
When you reduce calorie intake, your basic exchange is slower. In order to maintain body weight, your body needs fewer calories. The more calories you are shrinking, the slower you become the main exchange. The best way to reduce the more than 700 calories per week and increase physical activity. Do not eat less than necessary to maintain basic metabolism.

16. Patient, to consistently and aggressively pursue all the diet and training advice in life.
According to the World Health Organization, losing weight should be less than 0,5 kg per week. To lose 0.5 kg of fat, you need to expend about 3500 kcal. For example, if you reduce the number of calories consumed daily by 500, then a week you will lose about 0.5 kg. Increase your energy (physical activity) you will continue to lose weight.

First, you must clearly define its purpose. Want to lose weight quickly and you are far or reach a result that will continue for years to come? To achieve both, simultaneously, the same diet, it is virtually impossible. Quick diets allow reset several kilograms in a short period of time, but after the end of the old, if not more, weight and volume should be typed fast enough. Diet is aimed at achieving a lasting and sustainable results to facilitate the restructuring and the normalization of metabolism, to develop skills of good nutrition, quick weight loss has not allowed.
Dietitians, and physicians of other specialties, in its recommendations are unanimous: if you dearly your health, you should go on the second path. Safe weight loss is considered to be no more than 500-700 grams per week. But, alas, how often we want to lose weight to the holiday, which begins in ten days, or force in their favorite dress at the festival, which will be next week.
If you have any chronic illness, choose a diet that does not contravene the principles of clinical nutrition at the disease. It is desirable to consult about diet with your doctor. If you have any acute illnesses and chronic worsening when they sit on a diet do not.
Try to choose a diet based on the products that you love. Condition the diet that would be much easier. Preferably most of the food diet was typical of areas where you live, but would not be a gimmick overseas (especially it refers to vegetables and fruit). And, of course, the diet should not include products that you have an intolerance or an individual that cause you allergic reactions.
If you are going to sit on a diet for more than three days, it is better to choose low-calorie diet though, but it varied, balanced diet, including products that are rich in vitamins and trace elements. Also, it is better not to sit more than 3 days on a diet too low (less than 1000 kcal per day for women 1500 - men).
Condition the diet is not falling, not plyunut at all - not an easy task. In this you can help following a few simple tips:
Maximum raznoobrazte your diet
How diverse is your diet, the easier it will withstand the diet. But almost all diets, even a fairly rigid, it is allowed to drink at least a few products. And if the show culinary ingenuity, even of the very limited set of products can be prepared many different and delicious dishes.
Eat dessert before the meal
Remember how as a child my mother forbade you to have dessert before the meal. You can not lose your appetite - she said. And this is indeed the case. Legkousvaivaemye sugar in the sweets, for a maximum of half-absorbed into the blood. The content of glucose in the blood rises sharply, while the body is blood glucose levels is a signal of satiety / hunger.
If you followed a diet that allows for 15-20 minutes until the next meal skushayte something sweet: slices of chocolate, a spoon of honey, biscuits or конфетку, drink a glass of sweet tea or juice. And not just eat, and the longer pozhuyte or pososite, hold under the tongue. This will help you if you do not feel enough, at least muffle the feeling of hunger.
Eat not hurrying
Try to maximize the time to stretch out the meal. The feeling of satiety did not occur immediately, but only after the nutrients, especially sugar, in sufficient quantities in the blood come from the digestive tract. And if you swallow the whole breakfast, lunch or dinner for five minutes, or just comes from the table with a feeling of hunger, fulfill or exceed this standard food products.
Carefully perezhevyvayte food. When chewing is not only the mechanical grinding of food, but the initial processing enzymes saliva, and even the partial absorption of sugars into the blood through the mucous membrane of the larynx. This is the easiest way to get sugars from the digestive tract into the blood. The long and thorough perezhevyvanie - the fastest way to satisfy hunger!
Diet and aromatherapy
Enjoy the scents of food, which eats. Inhale them more often and deeper. The smell of food consumed affects the brain and accelerates the emergence of the feeling of satiety. But it must be exactly the smell of food that you eat now. Smell of other appetizing foods appetite, however, excite. Try to avoid the smells of delicious dishes that you will not be used in the next meal, and especially those who have banned your diet.
Some odors suppress appetite, even when you do not eat, and can reduce or even remove the feeling of hunger. It smells of green apple, banana, mint, lavender, roses. During the diet, and before and after it, inhale them as often as possible. Especially when the suck a spoon. These scents can help you easily move the decrease in food intake and, consequently, bear’s diet.
You’re doing something
During the diet does not focus on his body, the sensations in his empty stomach. Continue to live a full, interesting, rich variety of life events, try to time their diet to make life even more crowded than usual for this time schedule as much as possible a wide variety of interesting activities. View your favorite movies and TV shows, read the fascinating book. Surely you have some passion, a passion, a hobby, doing that you can even forget about the intense feelings of hunger. Increasingly go to them just at the time of diet.
And finally, the most important thing.
Always remember what you try. Indeed, after the diet you’re so beautiful, such a taut! As you will be envious friends as you will admire the opposite sex! For this is a bit of an! Rejoice lived each day, every past kilograms and even the program, and you are surprised how quickly pass these difficult days.