BASIC RULES OF NUTRITION

Learn how to make your diet correctly

1. GOLDEN RULE: If you are looking to lose weight and reduce body fat, the amount of calories consumed must be less than the amount of calories expended. Otherwise, you get an increase in weight. This is the cornerstone.




Therefore, it is necessary to calculate calories consumed and compare it to how many calories you expend (the main exchange for the maintenance of life + physical activity).
* A typical situation where "proper nutrition does not work": if a girl is constantly snacking nuts, and their calorie content in its consumption rate is not entered. She thinks that eating right, only healthy and useful products, but are gaining kcal more than the expenses.

2. The second rule follows from the first: calorie deficit should be slightly !!!
Due to the low-carbohydrate and low-calorie diet and more physical activity you can do too large a deficit calories! ('ll Spend a LOT more calories than you consume)
In such a situation it includes "survival mechanism" - the body gets used to the reduced calorie intake and / or increase in power consumption. Slows down metabolism.
A person with a slow metabolism the body uses fewer calories each day to perform the same functions than a person with a fast metabolism.
With metabolic disturbances LOSING impossible - atrophied muscle tissue, reduces the production of thyroid hormones, less energy is consumed during exercise, "burning" (oxidation) of fats is reduced and so
VNIMANTE! For the correct weight loss requires a small deficit kcal (200) !!!
* It turns out that the girl is eating a little, a lot of training, and the fat is not going anywhere. It trains more and eat less. As a result, you can just live in the gym and have a chicken breast for a couple, and do not get any-thing !!!

3. Calories calories strife!
Sweets and fast fudom can be a time to type the daily dose of calories!
BUT! If you try to dial the same number of calories from low-fat foods rich in protein and fiber, you will ensure yourself a 5-6 full meals!
CONCLUSION: It is important not only the number of calories, but NUTRIENTNY and food composition, the ratio of protein, carbohydrates and fat!
Reducing caloric intake, or in any case not to reduce the consumption of essential nutrients: valuable protein, vitamins, minerals, fatty acids.
Otherwise there will be a sharp decrease in the rate of metabolic processes in the body, violations of hormone that will promote fat deposition !!! Cellulite is not going anywhere and will only intensify.
Reducing caloric intake should be done by reducing the consumption of animal fats and simple carbohydrates, especially refined - sugar confectionery products flour.

4. Do not be afraid of fat!
Vkoem case is not excluded from the diet of unsaturated fats. (Sources - unrefined oil, oily fish, avocado) This is useful macronutrients! The organism is in dire need of such fats as they are directly involved in hormone metabolism and immune processes, and fat metabolism. Fat metabolism, ie the use of body fat, faster, and with it faster and utilization of fat accumulated under the skin, in energy needs.
Of particular value are the essential unsaturated Omega-3 fatty acids: improve fat metabolism, responsible for lowering cholesterol levels in the blood, regulate hormone levels. It can be found in oily fish or flaxseed oil taken as supplements separately.
* deficit of fat in the diet will lead to metabolic disorders, hormonal disorders, and problems with the cycle and the nervous sitstemoy, deterioration in general appearance - skin, hair

5. Do not be afraid of carbohydrates! Low carb, carbohydrate-free diet, and "drying" is now in vogue, otherwise you will not name. But if you want to get in shape, not for one or a couple of days and change once and for all, and to remain a 365 days a year, do not need this extreme, do not need one chicken breast and salad. Meals should be balanced and varied. and you must have a healthy nervous system and a regular cycle. Does not exclude from the diet of complex carbohydrates, whole grains and legumes.
Bezuglevodka - is not parvilno power or sporty lifestyle, the mechanism of preparation for competitions. In other situations - the typical diet, hard, destructive to the body and gives a short-term results.

6. Do not be afraid of protein / protein Do not overeat!
With this paragraph 2 extremes: either protein have fear, "not narosli muscles and the liver does not hurt", or abandoning carbohydrates, eat protein 2 times more protein than necessary.
In fact, the protein is necessary. So you will lose weight properly - it is due to the loss of fat tissue and not muscle! (a muscle protein you feed) This means that you get less than a loose body (unless you forget to train, of course).
For the assimilation of protein the body spends much more energy (calories) than the absorption of fat or carbohydrates. This has a positive effect on speeding up the metabolism and leads to excess weight loss.
HO overeat protein is not necessary. Do not eat more than 2 g of protein per kg of body weight - this is too much load on the body and the more your body can not digest (without doping)

7. Eat not only balanced, but also regularly!
Prepare in advance, always have the right products at home, not to be trapped, carry food with them in containers so as not to be tempted by fast food and dzhakn food, avoid hunger.
Long periods without food cause unwanted jumps in blood sugar, your task - to maintain its stable level in order not to provoke the fat deposition

8. Be sure to drink clean water, about 2 liters a day. Proper hydration, or, in other words, a sufficient saturation of the body with water, ensure its effective operation. Rate importance of hydration for the body will help the following analogy. Cars to move, needs petrol, not only of good quality, but also sufficient, and for the normal functioning of the engine - oil. So, food for us - it is the same as the gasoline for the car, and the water - nothing else like motor oil. To motor is running correctly, you must constantly monitor the level of oil in your car, because it provides lubrication of many of his pieces. If you ignore this and not just flood the oil in your car simply stalls the engine. Figuratively speaking, he will die. This is true of the body: water directly affect the functioning of your organs, so do not underestimate the importance of proper drinking regimen.

!1! it bigger variety in the food! I am not in any way encourage you to become an ascetic, and to renounce all delicious, going to the simple fresh food. Experiment, look simple, but interesting recipes and enjoy eating. Under the impetus of strong motivation because you can hold out for a while, but once and for all to change their lifestyle and eating behavior so it does not turn. From refined processed foods really have to give up, but you can prepare their own delicious sauces, experiment with seasonings, desserts based on stevia and enjoy life!
* Many women with enthusiasm begin to feed steam the meat and salad, rather dry cereals, violently shoving a meal and telling myself that it's for the great result. But a couple of weeks passed, the result as such has not yet appeared, and the strength to look to the diet food is gone. The result - a failure.

10. Pay attention to the serving size. Do not overload the digestive system of a large amount of food. If the abdominal muscles are weakened, it will certainly affect the appearance and waist. Remember that the blood must constantly do small amounts of nutrients. If nutrients will flow in abundance, the body will convert them into body fat.