you need
  • - vegetables;
  • - proteins;
  • - fats;
  • - carbohydrates.
Guide
1
If you do, by all means, plan to lose weight and maintain the results achieved, the ideal - to undergo a full medical examination and consult a dietitian who will dietsuitable for your weight, lifestyle, taking into account the presence or absence of concomitant diseases.
2
In the absence of skilled care stick to the basic principles of food to combat obesity.Your diet must consist of proteins, fats and carbohydrates.Adequate intake of protein ensures good immunity, stable hormones, health of nails, hair and skin.Carbohydrates are support
ed by all energy processes in the body, help to make rational use of proteins, stimulates the oxidation of fatty acid intermediate metabolism.Fats provide energy.
3
To lose weight, eat a balanced and rational.Observe moderation.Every day, your diet must be present proteins, fats and carbohydrates, but you should always carry a table calculating the caloric intake and to eat daily at most 1500-1700 kcal.
4
basis of the diet should be raw or boiled vegetables in a bowl poluportsionnuyu Apply a half of the volume without slides, 1/4 part must be filled with carbohydrates and 1/4 protein.
5
as protein foods, use lean meats or fish, seafood, mushrooms.As carbohydrate foods - potatoes, cereals.Vegetables can be anything: cabbage, zucchini, tomatoes, cucumbers, beets, carrots.
6
Instead of snacking, eat 10 grams of dried fruit.They significantly improve the metabolism and hunger will kill.
7
Drink plenty of fluids.It can be clean water, green or black tea without sugar, mineral water without gas, the diluted freshly squeezed vegetable or fruit juice.Never skip breakfast.Dine in a few hours before bedtime.As a low-calorie meal using food or completely replace an evening meal of dried fruits.
8
Before the normalization of weight do two days a week unloading.After normalization of weight enough to carry out one fasting day per week.
9
Eliminate muffins, white bread, cakes and pastries, alcoholic beverages, canned food, fast food, snacks.