Proper diet – a change in eating behavior. Full people eat 1-2 times a day, but large portions. To reduce weight, you need to eat less but more often. Ideally, you should have a full Breakfast, lunch and dinner, and 2-3 snacks throughout the day. You can lose weight on any diet: on the Kremlin, and rice, and kefir, and the diet angel, but to save the result, not to SAG the skin, to make hair and nails brittle, every day should be to eat a number of proteins, carbohydrates, fats, vitamins, micro - and macroelements.

Proteins in the diet

Protein, unlike fat, the human body is not stored. They can be synthesized from amino acids coming from the food. It is the amino acids are the building blocks of body cells. Proteins involved in the transport to various tissues and organs of hormones, vitamins, oxygen. In addition, proteins responsible for the distribution of fluid between intra - and intercellular environment.

A deficiency of protein in the body allows the cells to retain water, transforming it into the intercellular fluid. This results in swelling, headaches, deterioration of health

All proteins are divided into complete and incomplete. In the complete protein, for example seafood, meat, fish, eggs, contains the entire range of useful amino acids. Dairy products typically contain 1-2 essential amino acids. Protein food digested from two to five hours, and thus, satiety will be felt long enough. In addition, the digestion of proteins spent a lot of energy. Excess protein is dangerous enough. There is an increase in the load on the liver and kidneys, and intoxication decay products of proteins, called ketosis, slow weight loss, makes you tired and drowsy.

Of the total volume consumed per day meal should be 25 percent protein for women and 30-35% in men. On a diet you can eat seafood not only contain complete proteins, but also important trace elements. To break down in the body fat help prawn, crab, octopus, mussels, squid. Fish contains fatty acids called. On a diet better to opt for such kinds of fish as carp, pike perch, carp, sturgeon, perch, flounder, capelin, Pollack, hake.

Remember that red fish are fatter than white, and contains more calories

If you love meat birds, you have during dieting to remove it from the peel, as it contains lots of harmful substances and fat. Any meat birds is considered a dietary (excluding goose and duck), but better to give preference to white meat. For example, chicken breast is much lower in calories than the legs and thighs, and because eating it more.

Carbohydrates in the diet

Carbohydrates give the body energy. It is a kind of fuel for the body is a perfect biological machine. Food people consume simple and complex carbohydrates. Those who set out to lose weight, you should learn to distinguish them. Complex carbohydrates are polysaccharides (glycogen, pectin, starch, cellulose), simple mono - or disaccharides (maltose, glucose, fructose, sucrose, lactose).

A large number of complex carbohydrates found in various cereals. In addition, grains is fiber, which gives a good saturation and beneficial effects on the gastrointestinal tract. The diet you eat oatmeal, buckwheat, barley, rice porridge. However, the rice you should buy brown or wild. In polished white rice, the nutrient content is much lower. If you are accustomed to eat soup with bread, buy rye bread from a flour or whole grain.

Carbohydrate-rich vegetables and fruits. They are low calorie, contain a lot of fiber, which the body is not absorbed and quickly excreted.

The smaller the thermal treatment was subjected to fruits and vegetables, the more nutrients

Almost any diet you can eat cabbage, carrots, cucumbers, tomatoes, broccoli, lettuce, bell pepper, eggplant, beets, celery, and all types of berries, pears, apples, peaches, citrus. At the time of weight loss bananas and grapes should be removed as they contain too much sugar.

Fats while on a diet

Completely eliminate fat from the diet is impossible. Thanks to the fats in the intestine are absorbed minerals, fat-soluble vitamins. In the absence of fat in the diet is about healthy teeth and hair can be forgotten, and the bones become so fragile that even a slight bump will lead to fracture. In the normal adult should consume 1 gram of fat for every pound of your weight. If you are doing heavy physical work or visit the gym, the fat content of the diet should be increased by 30 percent.

During the diet, be aware of hidden fats in foods. For example, a glass 20 percent cream or two sausage links with a total weight of 150 grams contains as much fat as in 50-gram piece of pork.

Fats should be present in every meal. Connecting with carbohydrates and protein, they provide energy and fill the stomach. On the diet (and it is better for life) you should exclude all foods containing TRANS fats: margarine, chocolate bars, chips, any fast food, prepared foods, store-bought mayonnaise and similar sauces.

Fats should make up about 15 percent of the daily diet. If you are accustomed to dressing salads with oil, then while on a diet it is better to go to the unrefined extra virgin oil (olive, flax, sunflower, hemp, canola, corn). Quite a lot helpful for losing weight body fats in avocado, nuts, seeds. If you can not live without the sweet, enter in your diet dark chocolate with a cocoa content of at least 70 percent. Every day you can eat about 20 grams of chocolate.