If you behave actively and slightly change the diet, you can lose weight without dieting.
Because of the work got used to fast food, we have no other food. On it gained about 10 kg. I want to lose weight, but without diets - I always break with them. How to do it?
Rule without rules
If you behave actively and slightly change the diet, you can lose weight without dieting. You only need to adhere to the following commandments of nutrition - they will help to burn excess fat:
It is much more important to limit carbohydrates in the diet than fats. Especially easily digestible: soda, juice, compotes, jelly, ice cream, baguettes, biscuits. Tea and coffee can be drunk, but without sugar.
Exclude not only sweet, biscuits, cakes, cakes, but also practically refuse bread. You can not - eat 1-2 pieces a day, and better not white bread, but from coarse flour.
Instead of cereals, pasta and potatoes, do vegetable side dishes. Ideal to steam them, without fat. Instead of side dishes you can eat vegetable salads.
Take your time and eat the food carefully.
Do not abuse fat, although it is not as dangerous as carbohydrates. Therefore, choose lean meat and poultry.
Do not drink milk, but consume daily dairy products (1-3 servings), only without sugar and other flavoring fillers.
Eat better often, but little by little. To satisfy hunger you can eat more vegetables, they do not contribute to weight gain at all.
Do not eat a lot of fruit, they contain a decent amount of sugars. First, for 3-4 weeks it is better to abandon them completely, then eat 1 fruit per day.
Quickly ate - quickly fell ill
Now about fast food. Today, few people will be surprised by the fact that fast food contributes to the development of obesity, diabetes and hypertension: everyone knows that these foods contain a lot of fat, sugar and salt. But all these diseases usually develop long and unnoticed. And when these dangers seem distant, they are perceived no longer so terrible.
But Swedish scientists who are part of the international “Fast Food Study Group” showed that changes in the body occur much faster. They demonstrated this in direct experiments on volunteers who agreed to overeat hamburgers and other fast food for four weeks for the sake of science.
For 4 weeks, the weight of the participants in the experiment increased by 10-15%, the waist became 7 centimeters larger, and the most indicative: they developed liver obesity. No one expected the last effect so quickly, but in reality, many people started to have liver problems after a week on such a diet, and then they worsened. A significant increase in the blood of specific enzymes indicating damage to liver cells was also found. In fact, the experimental “rabbits” developed a “non-alcoholic fatty liver disease” (see the expert’s commentary). This affliction, if he came close, is reversible. But not very quickly - it took the participants of the restoration experiment up to 6 months. If they continued to sit on fast food, the disease would have progressed. And by the age of 40-45, or even earlier, they would have acquired a bunch of diseases - diabetes, hypertension, coronary heart disease.
Easy choice
You will start to lose weight (or at least not recover) if you replace less useful products with useful and less high-calorie counterparts.
Polished rice
White rice is almost pure starch, useful substances are removed from it during processing.
On
Quinoa
This Indian croup is pure protein, gluten free and no harmful impurities.
Juice
There is a lot of sugar in industrial juice and there are no vitamins at all.
On
Lemonade
Add citrus and cucumber to water. Tasty and healthy!
00:05 04/04/2017 Alexander Melnikov 35878
The rules of healthy eating. How to lose weight without dieting
All plot materials AIF Pro Health Magazine No. 4 (114), April 2017
If you behave actively and slightly change the diet, you can lose weight without dieting.
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Because of the work got used to fast food, we have no other food. On it gained about 10 kg. I want to lose weight, but without diets - I always break with them. How to do it?
Olga Piryatin, Moscow
Rule without rules
If you behave actively and slightly change the diet, you can lose weight without dieting. You only need to adhere to the following commandments of nutrition - they will help to burn excess fat:
It is much more important to limit carbohydrates in the diet than fats. Especially easily digestible: soda, juice, compotes, jelly, ice cream, baguettes, biscuits. Tea and coffee can be drunk, but without sugar.
Exclude not only sweet, biscuits, cakes, cakes, but also practically refuse bread. You can not - eat 1-2 pieces a day, and better not white bread, but from coarse flour.
Instead of cereals, pasta and potatoes, do vegetable side dishes. Ideal to steam them, without fat. Instead of side dishes you can eat vegetable salads.
Take your time and eat the food carefully.
Do not abuse fat, although it is not as dangerous as carbohydrates. Therefore, choose lean meat and poultry.
Do not drink milk, but consume daily dairy products (1-3 servings), only without sugar and other flavoring fillers.
Eat better often, but little by little. To satisfy hunger you can eat more vegetables, they do not contribute to weight gain at all.
Do not eat a lot of fruit, they contain a decent amount of sugars. First, for 3-4 weeks it is better to abandon them completely, then eat 1 fruit per day.
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Quickly ate - quickly fell ill
Now about fast food. Today, few people will be surprised by the fact that fast food contributes to the development of obesity, diabetes and hypertension: everyone knows that these foods contain a lot of fat, sugar and salt. But all these diseases usually develop long and unnoticed. And when these dangers seem distant, they are perceived no longer so terrible.
Chips, soda and ice cream. Home analogues of harmful children's food But Swedish scientists who are part of the international “Fast Food Study Group” showed that changes in the body occur much faster. They demonstrated this in direct experiments on volunteers who agreed to overeat hamburgers and other fast food for four weeks for the sake of science.
For 4 weeks, the weight of the participants in the experiment increased by 10-15%, the waist became 7 centimeters larger, and the most indicative: they developed liver obesity. No one expected the last effect so quickly, but in reality, many people started to have liver problems after a week on such a diet, and then they worsened. A significant increase in the blood of specific enzymes indicating damage to liver cells was also found. In fact, the experimental “rabbits” developed a “non-alcoholic fatty liver disease” (see the expert’s commentary). This affliction, if he came close, is reversible. But not very quickly - it took the participants of the restoration experiment up to 6 months. If they continued to sit on fast food, the disease would have progressed. And by the age of 40-45, or even earlier, they would have acquired a bunch of diseases - diabetes, hypertension, coronary heart disease.
Alexey Bueverov, Gastroenterologist, Doctor of Medical Sciences, Professor of the First Moscow State Medical University. I.M. Sechenov :
- Non-alcoholic fatty liver disease is well known to specialists. It is characterized by the deposition of fat in the liver cells, and in a number of patients, progressive inflammation also develops. All this leads to the development of fibrosis and even cirrhosis of the liver. Such changes are typical for alcohol abusers. But, since the reason for this is completely different, the disease began to be called "non-alcoholic fatty liver disease." Fast food is usually a high-fat fried food. Its regular use leads to an overload of the liver with fats. And the fatty acids formed in our body from the eaten fat can, in turn, trigger the process of inflammation, which makes the course of the disease even heavier. This is evidenced by an increase in the blood of a specific enzyme, which researchers have identified. Of course, This chain of processes is not observed in all people - a certain genetic predisposition is required. However, the results of the above study should further increase alertness regarding regular consumption of fast food. This is especially true for children and people with additional risk factors: obesity, type 2 diabetes mellitus, lipid metabolic disturbances, as well as alcohol abusers.
Easy choice
You will start to lose weight (or at least not recover) if you replace less useful products with useful and less high-calorie counterparts.
Polished rice
White rice is almost pure starch, useful substances are removed from it during processing.
On
Quinoa
This Indian croup is pure protein, gluten free and no harmful impurities.
Juice
There is a lot of sugar in industrial juice and there are no vitamins at all.
On
Lemonade
Add citrus and cucumber to water. Tasty and healthy!
Passion fruit, cucumbers and chamomile. 12 recipes of original lemonadeRead more
Mayonnaise
Without this fat sauce, many people do not think salads.
On
Guacomole
Perfect dressing - low-calorie and healthy -fat from avocado fat.
Sour cream
Even low-fat sour cream is a fat product.
On
Yoghurt
Fat-free yoghurt is good to fill a salad - 3 times less calories than sour cream.
White bread
Harmful refined flour and yeast - the main disadvantages of bread.
On
Pita
Unleavened bread made from flour and water.
Pasta
From wheat of the highest grades. In her fast carbs, detrimental to the waist.
On
Pasta
Wheat wholemeal. Slow carbohydrates and a lot of valuable protein.
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