Meet: hypocaloric diet
The main principle of the diet is reducing calories. Any of the known systems of supply as a reduced-calorie diet, recommend reducing the normal calorie diet, but each of them has its own rules that affect this parameter.
Proponents of this way of eating believe that only by following this rule, people will be able to get rid of excess weight.
How does diet
In order for the body to function properly, every day you should consume at least 1500 calories. But because men and women have different rate of metabolism, the figure also differs: the average daily intake for women is 2000 kcal, men 2500 kcal.
If you need to lose weight, the body must receive less calories. As a result, it will use its fat stores. Menu reduced-calorie diet involves the consumption of 1100-1300 kcal.
Every day the body consumes a certain amount of energy. When there is more than he needs, he puts extra in reserve. If he lacks energy, he draws it from its reserves, that is, begins to consume the accumulated fat cells. This is the process of losing weight.
According to the adherents of a hypocaloric diet, other weight loss methods only enhance the effect of the diet, but not replace it. To lose weight only when caloric deficit.
The basic rules for adults and children:
- To limit the intake of simple carbohydrates (sugar, glucose);
- To reduce the fat content of food, giving preference to vegetable fats;
- Refuse salt or to minimize it;
- To increase the number of foods rich in fiber;
- To observe the fractional power, that is, you need to eat small portions, but often – up to 6 times a day, for example, sharing a meal, 3 main (Breakfast, lunch, dinner) and 2-3 extra (lunch, afternoon snack, before bedtime);
- Fasting day time on the 7 days.
- Optimally to combine diet and exercise.
The duration of this power – no more than 2-3 weeks, but after a month the course is allowed to repeat.
Sometimes the extra pounds burned moderately, sometimes very quickly – it depends on the metabolism of each individual. If the weight drops dramatically, then it is likely that he will return at the same pace. It is for this reason you must be extremely careful when you exit the diet. Recommended to people who are prone to a rapid accumulation of fat.
It is worth noting that studies have shown that along with losing extra pounds improves the condition of the body, for example, decreases the level of cholesterol in the blood and is protivoateroskleroticheskim and anti-inflammatory effect.
Do not abandon various supplements, because the diet proposed by the system will not be able to provide the body with necessary nutrients, minerals and trace elements. In addition, it is imperative to consult a doctor. This method of power can use only completely healthy people.
Hypocaloric diet method of weight loss for children
The power supply system can be prescribed in complex treatment of children with 3 and 4 degrees of obesity.
Used moderately hypocaloric diet is one of the acceptable options, as it reduces the consumption of easily digestible carbohydrates and fats partially. Compensate for their lack of proteins, but their daily rate should not exceed 25% of the total number of calories per day.
Children prone to obesity, limited to the Sahara at 50% of the daily value adult as well as in the consumption of bread. Completely excluded from the diet of cakes, sweets, pastry, pasta, potatoes, cereals, grapes and bananas. The sugar is replaced with xylitol or sorbitol.
Fasting days for children preferably based on dairy products, but allowed another menu.
Treatment diet must be accompanied by physical exercises, water procedures. At this time, it is necessary to control the process of metabolism and the cardiovascular system.
Use diet for medicinal purposes
Hypocaloric feeding system and lipid-lowering diet complex used to combat cholesterol plaques. In this case also controlled fat intake: less should be animal (saturated), more polyunsaturated. Protein – binding, the best of the lean meat without the skin. Eggs are allowed 2-3 times a week.
However, milk and milk products must have a minimum percentage of fat. It is recommended to add in the diet of seafood: squid, sea cabbage, fish.
Complex carbohydrates are allowed regularly, for example, about 400 grams of food should be vegetables and fruits rich in fiber, a third of them it is better to eat fresh. If the diet is used during the treatment of cardiovascular diseases, it can be modified by a physician and be much stricter.
Dinner no later than 2-3 hours before going to bed. If before a dream hunt to eat, you can drink kefir, eat an Apple or a carrot.
Recipes and menus a reduced-calorie diet
To prepare products such as fish, meat and vegetables needed for a couple or boil. Data processing methods allow to make the food less caloric.
A sample diet for 3 days:
- Day one: Breakfast – pancakes, canned mushrooms, unsweetened tea; lunch – vegetable soup, beef, compote of dried fruits; dinner – liver pancakes and porridge on the water; at night – Apple or Cup of yogurt;
- Second day: Breakfast – omelet with one egg, a Cup of yogurt; lunch – soup, cereal, stew, salad made from fresh vegetables, juice; dinner – lazy cabbage rolls, salad of boiled beets and tea; the night – fresh Apple juice;
- Third day: Breakfast – boiled chicken, salad of carrots, apples and cabbage, a Cup of yogurt; lunch – soup, boiled fish, tea; dinner – millet porridge with pumpkin, boiled in water, Apple juice; at night – kefir.
Recipes are selected at your discretion, the main thing – not to exceed the number of allowable calories and only use approved products.
The effectiveness of the diet depends on properly selected combinations of products, adequate physical activity, and the presence of fasting days. In 2-3 weeks you can lose weight at least 3 kg But weight loss is not the main factor, because stabiliziruemost and normalize metabolic processes in the body.
It should be noted that a person for several weeks only gets half the daily requirement of calories, therefore, too great physical exertion, and stress can Deplete the body and cause a number of health problems, so you need to be extremely careful and in case of discomfort, stop the system, especially if used along with a hypocaloric lipid-lowering diet.