You will need
  • - vegetables;
  • proteins;
  • fats;
  • - carbohydrates.
If you, at any cost, plan to lose weight and keep the achieved results, the ideal option to undergo a full medical examination and refer to a dietitian that will make the diet appropriate for your weight, way of living, taking into account the presence or absence of comorbidities.
In the absence of skilled assistance to follow the basic principles of nutrition, to combat obesity. Your diet must consist of proteins, fats and carbohydrates. Sufficient intake of protein ensures a good immunity, stable hormonal balance, the health of nails, hair and skin. Carbs support all energy processes in the body, help to efficiently use proteins stimulate the oxidation of intermediate fatty acids metabolism. Fats provide the body with energy.
To lose weight, eat balanced and rational. Observe moderation. Your daily diet should contain proteins, fats and carbohydrates, but you should always carry a table of calculation of calories to eat daily no more than 1500-1700 calories.
The basis of the diet should be raw or boiled vegetables, proporcionou a plate put half of the volume without slides, 1/4 part should be filled with carbohydrates and 1/4 protein.
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.
Instead of snacking, eat 10 grams of dried fruit. They will significantly improve metabolism and kill hunger.
Drink plenty of fluids. It can be pure water, green or black tea without sugar, mineral water without gas, diluted freshly squeezed vegetable or fruit juice. Never skip Breakfast. Eat dinner several hours before bedtime. As a dinner, use a reduced calorie food or completely replace the evening meal with dried fruit.
To lose weight do for two days a week. After normalization of weight is enough to be done 1 fasting day a week.
Totally abstain from muffins, white bread, cakes and pastries, alcoholic beverages, canned food, fast food, snacks.