Низкокалорийная диета

Диеты

Принцип низкокалорийных диет, как видно уже из названия, основан на снижении суточного потребления калорий. Придерживаясь этого принципа питания вы сможете за две недели сбросить от 3 кг до 7 кг избыточного веса.

Не надо доводить идею до фанатизма. Снижение суточного потребления калорий до 500 Ккал - это уже голодание. Столь суровое отношение к себе и своему организму может привести к серьезным осложнениям.

Помните, что нормальным считается снижение веса - на 250 гр за неделю. Именно такие результаты щадящи для Вашего организма, и почти гарантированно не приведут к сбою в обмене веществ. Таким образом, рекомендуемое при низкокалорийной диете количество калорий в сутки для женщин - не более 1500 кКал; для мужчин - не более 2200 кКал. Более строгие диеты допускают снижение до 1000-1200 кКал для женщин и 1700-2000 кКал для мужчин.

Меню низкокалорийной диеты может быть разнообразным. Вы можете придерживаться уже известных диет, такие как например: средиземноморская диета, суповая диета и т. д. А можете составить свой собственный рацион, учитывая собственные вкусовые предпочтения и бюджет. Как и при любой другой диете, построенной на ограничениях, следует внимательно относится к разнообразию своего рациона. Кушайте побольше фруктов и сырых или вареных овощей. Исключите жирные сорта мяса, хлебобулочные изделия, сладости, сахар. Не увлекайтесь крупами, картофелем и калорийными блюдами.

Помните, что бы диета не привела к печальным последствиям следует принимать комплексы витаминов и минералов. Пейте до 2 л чистой и минеральной воды. Чтобы жидкость не задерживалась в организме - ограничьте потребление соли.

Чтобы лишний раз не осложнять себе жизнь выбором продуктов, достаточно посвятить этому занятию вечер и сформировать для себя список разрешенных продуктов и их количество. Затем, по этому списку вы с легкостью можете закупить необходимые продукты питания и организованно придерживаться диеты.

Для того, что бы вы могли контролировать и подсчитать количество съеденных калорий вы можете воспользоваться таблицей калорийности.

И если вы хотите, чтобы ваше тело радовало своими формами, не забывайте про физические упражнения, гимнастику и плавание. 2-3 занятия в неделю по 40 мин помогут укрепить и привести в тонус ваши мышцы и сбросить ненужные килограммы.

По окончании диеты, чтобы не потерять достигнутые результаты, вы и впредь должны следить за своим рационом. Суточное потребление для людей, ведущих активный образ жизни, не должно превышать для женщин - 2200 Ккал, и 3000 Ккал - для мужчин. И не забывайте про физические упражнения.

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