Less harm is brought by low-calorie diets

The more rapidly technological progress develops, the greater the percentage of overweight people in society. The constant desire to reduce weight quickly and without hassle, leads to the opposite results, many proposed diets are simply harmful to health. A pleasant exception in this series are low-calorie diets. They provide an opportunity to receive a balanced diet and weight loss at the same time. Elementary knowledge of the bases of the diet allows you to independently make a low-calorie menu.

Do not confuse low-calorie diets with hungry, whose daily rate is brought up to 500 kcal. The body is difficult to deceive, it is protected by the genetic memory of the hungry years, and is easily able to go into energy saving mode. Daily needs should be calculated based on their own weight and lifestyle. The main thing is that the energy consumption should exceed its consumption. For women, the calorific value of the daily diet should be 1100-1500 calories, for men 1600-1800 kcal. This is 500-700 calories less than the body consumes at rest.

In order not to provoke an organism to switch to an energy-saving regime, using low-calorie diets, it is necessary to take care of sufficient amounts of consumed food. Counting the low-calorie menu for a week, you should choose a set of products so that the weight of the solid component in the diet is not less than one kilogram. In this case, the peristalsis of the intestine will not be disturbed , the stomach will function normally.

Increase the amount of food eaten by low calorie vegetables. Salads from cabbage, cucumbers, tomatoes, carrots, boiled beets are not only useful, they contain only 20-25 kcal per 100 g of ready meals, which allows portions to be voluminous.

Use foods with a high carbohydrate content, low-calorie diets categorically do not recommend. Simple carbohydrates, vegetable and animal fats should be replaced with protein foods. On digestion of protein products, the body spends a lot of energy and time, dulling the feeling of hunger after dishes rich in proteins. Useful are boiled and baked meat and fish of low-fat varieties, seafood, legumes and mushrooms. Preferably, non-vegetable proteins, chicken breasts, veal, turkey and rabbit meat, chicken and beef liver.

A large number of proteins contain dairy products, they can not be excluded from their dietary kit, so as not to deprive the body of the necessary calcium. Making a low-calorie menu, preference should be given to fat-free cottage cheese, kefir, yogurt, low-fat sour cream. Hard cheeses during a diet are contraindicated because of their high calorie content.

As desserts and snacks it is useful to use fresh fruit. Choose them should be sour varieties, not starchy, such as a banana. Fruit salads can not be sweetened, they should preferably be filled with a small amount of natural yogurt.

Different low-calorie diets differ in seasonal product sets, but invariably there is a sufficient amount of liquid in them. Lack of water slows down metabolic processes in the body, hinders the work of the intestine, provokes the appearance of wrinkles on the skin. Consumption of one and a half or two liters of ordinary drinking water a day will make the diet particularly effective. It is not necessary to follow literally the requirements of the menu from the fashion magazine, this adds unnecessary anxiety during the process of losing weight. It is enough to allocate time, with the help of a calculator and calorie tables, to make a low-calorie menu for a week, taking into account the possibilities and personal culinary preferences. Here is an example of a daily diet menu:

Breakfast:

Fresh cucumber - 100 g

Cottage cheese is low-fat (100 g) with sour cream 15% (25 g)

Bread with bran - 10 g

Tea without sugar - 200 g

Dinner:

Chicken broth - 200 g

Fresh cabbage salad - 100 g

Sour cream in salad 15% - 25 g

Meat chicken boiled - 100 g

Wheat porridge - 100 g

Tea without sugar - 200 g

Afternoon snack:

Compote of dried fruits without sugar - 200 g

Pumpkin baked - 100 g

Dinner:

Fish fry products (150 g) with tomato juice (100 g)

Cabbage stewed with mushrooms - 100 g

Bread with bran - 10 g

Tea without sugar - 200 g

Orange - 100 g

Overnight:

Kefir low-fat - 200 g

Bread with bran - 10 g

Apple - 100 g

Choose a diet at your discretion and stay healthy and fit!