Why one can lose weight quickly, follow a diet of fruits and vegetables, while others just get fat on it and gaining weight?

How to start your metabolism? Of course, with products that enter the body, split by digestive enzymes, they are partially digested in the stomach, but a large proportion of them (including the fat component) is absorbed in the small intestine, and the final products are derived through the colon. It is obvious that for the normal metabolism of the longest organ in the body – intestines – must run like clockwork, but we then sat down on a diet, then eat again, violating his work …

HOW LONG DOES IT
In a normal meal in the small intestine is moving at a speed of 2,5 cm per minute and digested five or six hours. In the colon waste spend much more time: seven hours in the cecum, nine – in the colon, 34 hours – in the sigmoid and straight. Add to this a few hours that the food remains in the stomach, and get exactly two days for the whole digestive cycle.

A tendency to constipation this time increases by several times, and therefore increases, and weight. The fact that accumulated in the intestines of human waste – undigested nutrients – continue to be absorbed into the blood, and eaten to digest than the standard 60-70% and almost 100%. As a result, those who have bowel lazy, get out of the usual portions of food 2 times more calories and will inevitably get better, also delayed in the body “production residues” poison the body from the inside soaked, toxins enter the bloodstream and spread it throughout the body in violation of the liver, compromising the skin and hair.

But the lazy body on purpose. Constipation – a sign of decreased activity of the thyroid gland, which determines the rate of metabolic processes in general and in particular the burning of fat, and still is a consequence of a sedentary lifestyle. If you’re not paying attention to fitness, a little move, and intestinal motility is sluggish.

Do not less than 10 thousand steps a day: walking affects the motility better than any laxative. If there is no time for a walk, you can help the intestines with special medications, but always run to the drugstore is not: pharmaceuticals, of course, relieve constipation, but often addictive and subsequently aggravate the disease.

By the way, wake up lazy intestines, forcing him to work actively in the morning, helps a glass of cold water drunk before breakfast. The same effect has a glass of warm boiled water with the juice of half a lemon at night.

The more actively absorbed nutrients, the more they are deferred in reserve. Therefore, to reduce weight, you should not give to get eaten products from the intestine into the bloodstream.

These drugs bind in the intestines of the fat or carbohydrates, not allowing them to digest, so you can lose weight without changing the usual power supply system.

However, in practice, things are not so smooth: revolts against bowel drug sabotage. “Blocked” fats cause severe diarrhea, and can not digest carbohydrates fermentation begins, which is accompanied by increased gas production. In addition, in both cases, suffer intestinal microflora and develops over time dysbiosis, which leads to the exchange failures, increase blood cholesterol levels and a set of extra pounds.

By the way, many people have weight problems begin after taking antibiotics, because drugs destroy the intestinal bacteria. That’s why doctors prescribing a course of antibiotics and probiotics at the same time prescribed that stimulate the growth of natural micro-flora of the intestine.

Despite all efforts, you can not lose weight? Turn in the analysis for bacteria overgrowth! If the number of beneficial bacteria in the gut is less than pathogens, it is necessary to take immediate action. In severe cases have to – but only after consulting your doctor! – Take first course of bacteriophages (drugs that destroy harmful bacteria), and then drink formulations with probiotic microorganisms. But most of all to correct dysbiosis enough to choose a diet with lots of dairy products that are beneficial to the intestinal microflora. As soon as peace is established in the abdomen, weight will decrease.

To improve the performance of the intestine, especially after a hearty meal too many taken of enzymes that remove the feeling of heaviness in the stomach. But if you worried about excess weight, it is better to leave the table with a slight feeling of hunger than to swallow pills. Additional enzymes facilitate digestion, and as a result eaten digested more completely, and hence increase in calories and weight will increase. Do not forget that the level of absorbability and increases the enzyme bromelain, which is in great quantity in the pineapple. Therefore, regular ingestion of yellow pulp also can affect the shape.

EFFECT OF BALLOONS
Everyone knows that to lose weight, you need to eat low-calorie foods – vegetables, fruits, vegetables. That’s just the intestine was firmly opposed to a vegetarian diet. The information contained in the plant tissue provokes boiling, the stomach begins to ache and swell. As a result, the scales show that you lost weight, and measuring tape indicates that waist circumference increased. How can that be?

Best in this situation is to start a food diary. Indicate in it, what you eat and how to respond to a meal the intestine. List of products that cause flatulence, is large enough, but, fortunately, the response to each individual. Someone turns into a balloon after eating some spinach, some – after drinking a glass of milk. Exclude any suspect foods from your diet does not make sense, you must first make sure that the problem relates to them. By the way, get rid of the gassy will rate a doctor appointed by the probiotics. In some cases, you can check and composition of intestinal gas: it is capable of a lot to talk about nutrition errors.

For example, the presence of hydrogen shows too many sweets in the diet and / or intolerance to milk sugar-lactose. All these are causes of bloating.

SECRETS OF PLANT DIET
But what if the food diary was noted almost all plant foods? How to lose weight then?

The main thing – the right combination of fruits and vegetables. The tendency to exclude from his flatulence menu of salads, raw vegetables. To eat cherries, pineapple, oranges and other acidic fruits, make a two-hour break before setting the table for dairy products and grains. And make a list of forbidden sweet fruit: firstly, they have a lot of calories, and secondly, they cause fermentation in the gut.

Tip: tomatoes, cucumbers, onions eat not in a salad, but separately. Other vegetables are boiled or baked. Please note the following fact: beans, peas, beans and lentils are losing up to 90% of its gas-forming properties, if they are soaked for 12 hours per day sprout in a wet towel or cook for 30 minutes in plenty of water with spices – ginger, savory and seeds fennel.

Reduce flatulence help chinese massage. Find a point located midway between the navel and the lower end of the sternum. Gentle pressure on her middle fingers, perform rotational movements but in a clockwise direction within one to two minutes. Stroke the abdomen in a clockwise direction, then immediately before use dry heat – woolen scarf or shawl.

Enter in the diet carminative teas or take special drugs from flatulence, if you a supporter of vegetarianism. If these measures do not help, then the menu should be replaced by vegetable protein diet that includes lean meat, fish, cheese, yogurt.

Drink plenty of fluids to “wash” from the body fat decomposition. It is recommended to use an alkaline mineral water without gas: it neutralizes the acids formed during the combustion of fat.

STOP LIST
Certain foods affect the intestines, as explosive mixture:
Legumes (beans, peas, beans), reinforcing flatulence 10 times;
Corn in any form, especially popcorn, cabbage, Brussels sprouts, cauliflower, broccoli;
Root vegetables – radish, radish, turnip greens, turnips;
Onions (including green);
Garlic, as well as containing his dishes or condiments;
Spinach, sorrel, any fresh herbs, roasted potatoes and potato chips;

Berries and fruits:
Raspberries, gooseberries, figs, grapes, raisins, dates, cherries, apricots, plums, peaches, watermelons, melons, pineapples, apples in combination with other fruits and vegetables.

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In the most famous mantra of weight loss “not to eat after 18.00″ is the main positive thing – losing weight. However, it concerns not all. Perhaps no one person who was able to get rid of fat, using only a ban on the evening meal. And not only that weight loss helps a comprehensive approach: not eating at night, diet, exercise.

Drastically limiting food, people, certainly at first loses weight. But should he live up to the weekend, as the weight comes back, sometimes even doubled because of the lack of movement and increased caloric intake: parties and seeing friends do not go to waist without a trace. But psychologists believe that after the exclusion of life disappears dinner most desired meal – with family and friends. It can be said to some extent, people voluntarily deprive themselves of deserved rest. And this does not try to replace it. Therefore, over time, growing dissatisfaction with life, the desire to become aggravated and gradually returns to its previous diet.

Often, many simply forget that a mere effort of will can not change the physiological needs of the organism in food. At certain times there is a feeling of hunger, the thought of food are becoming intrusive. Thus, there is nothing surprising in the fact that because of the hunger strikers evening mood is deteriorating, and self-esteem decreases.

Delay time of 10 hours or more, which appears between the two meals causes the body to use its hidden reserves. Weight begins to decrease rapidly. But at the same time, changes in general appearance, and – alas, not for the better: the muscles become flabby, the nails are broken, hair color fade worsens and overall health. Because of the periodic long-term lack of food slows down your metabolism … and the process of weight loss eventually stops. And soon all comes back. Imposing a ban on the evening meal, not only comes from a desire to lose weight, but also because of temperament,  biological clocks, and possibly the lunar calendar.

One of the most interesting discoveries of recent times, which made therapists, diet should be built in envy of temperament. “According to psychologists, choleric enough to eat once or twice a day (breakfast from 7 am to 9 am, lunch and dinner is better to combine in an interval from 18 to 19). Most do not eat, otherwise the already rampant temperament would be difficult to contain. Sanguine, however, need to eat more often – at least four times a day: after breakfast, eat lunch at 12:00, then at 14 o’clock – lunch, at 19 o’clock – dinner. Phlegmatic enough bite two or three times a day (breakfast from 7 to 9:00, dinner – 15, dinner – 19.00). In other words, in fact, for any temperament meal after 18.00 is not contraindicated, – says registered dietitian. In contrast, a sharp rejection of late meals can lead to stress. If you’ve decided to forget about late meals, do it gradually and only if you do not feel discomfort. After all, gain extra pounds from a glass of yogurt or an apple, eaten at night is impossible. And indulge in this pleasure, you risk the whole night to suffer from lack of sleep on an empty stomach, and the next day to begin actively “jam” your stress in order to compensate for the calories spent on experiences.

Insidious biorhythms
But do not forget that the ban on the evening meal was still scientifically justified and based on biorhythms of man. As you know, in the evening decreases the activity of enzymes production, the body prepares for sleep, so these dinner calories are deposited at the waist in the form of extra inches. But in spite of biorhythms, scientists somehow forgotten that night and the desire to eat increases resist this is not easy.

The need for food in the evening doctors associated with the peculiarities of the nervous system. To sleep soundly at night, they recommend that all there is at least 2-3 hours before bedtime. For people who go to bed at 21-22.00, dinner at five or six would be just normal, and by the time when you need to go into retirement, the hunger is not worried. As a rule, these people – “larks.”

A sample daily schedule for the early bird looks like this: rise at 6 am, exercise, good breakfast. Day lunch and dinner – in the 18.00. To sleep “early bird” falls after 4-5 hours after eating, not later than 23.00. By the way, little birds, thanks to its schedule, less prone to completeness. The only danger, because of which the “lark” may grow fat – eating for breakfast. If the first meal calorie content is less than 500 calories, the excess weight they are not terrible.

“Owls,” by contrast, stand up too late – at 10-12. But even if they woke up early, breakfast is traditionally passed. By the afternoon (16-17.00), the body “night birds” included in the job, then it waits for an afternoon snack or a meal in 18.00. If the “owl” early dinner will be the last, the closer to midnight, she will forget about the data itself and promises to eat everything that comes into her eyes. But even if the winged huntress will not succumb to temptation, it is likely that the body will remember these tricky hungry hours and next time will make the calorie reserves in the event of a hunger strike. Therefore, the time between meals for “owls” should be no more than 3-4 hours. And because they go to sleep until an hour or two in the morning, that is, they need to sleep until 21-22.00. It is desirable that the dinner was not a high-calorie: a bowl of lettuce with a piece of boiled fish is quite amiss.

Despite the fact that after 18.00 digestions slow down, completely refuse to eat at night is not worth it. Just stick to one rule: dinner should consist of vegetables and cereals. They are well absorbed and has a calming effect on the nervous system: cereals and vegetables increase the level of amino acid tryptophan, which helps produce serotonin. Strict as refusal to eat after 18.00 rather harmful than useful, since then starving the cells replenish the food supply in the morning and afternoon. In addition, few people can stick to a strict regime for a long time. And it is absolutely not necessary for him to resort to those who lose weight through a system of fractional power in diseases of the gastrointestinal tract, problems with sugar levels.

WHAT TO EAT IN THE EVENING?

After 20:00 you can eat.

LIGHT AND HEALTHY FOOD

From a couple of apples, oranges, two kiwi fruit, cup of yogurt, grape, cranberry, grapefruit or apple juice (they are the most rich in antioxidants, which reduce cholesterol levels in the blood) or a small number of fruits, vegetables, eaten in the evening, nothing wrong with the figure does not going to happen.

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Soups have always been considered a major and integral part of a full dinner. But some time ago, a view that the first – it is not an obligatory component of a healthy diet, even harmful. This opinion is shared by some nutritionists.

Specialists on the physiology of nutrition claim: properly cooked soup will not bring harm. Moreover, it will serve as a trigger for the entire digestive system, improving digestion and assimilation of food further. So give up the first courses to those who used to them, there is no need, but it is important to cook them. And the soup can be an integral part of dietary intake, and its basis: there are a number of options soup diets.

So how to cook soup for weight loss? Let’s start with the soup: broth itself is something low-calorie, mostly dictated by its caloric fat content of meat or poultry, for which it is brewed. Accordingly, for our soup to choose meat: tenderloin, beef or veal for roasting, chicken or turkey breast, with which you want to remove the skin before cooking. But even if the minimum fat content of cooked meat or poultry broth is cooled to room temperature and refrigerate for several hours. All the incoming fat in the broth after cooling will be on the surface where it can be easily removed.

Slightly different is the case, when it comes to marine fish broth. For it is better to choose not skinny, and bold breed – salmon, mackerel, sea bass, salmon – and the fat from the broth so do not! The fact that marine fish oil contains valuable health class polyunsaturated fatty acids omega-3, in which most of us experience a serious disadvantage. So in this case it is better to put up with dozens of extra calories: the benefits of omega-3 is immeasurably greater.

Is it possible to save time, use the concentrate? Yes, if it is a liquid concentrated broth. But cubes and powders in the diet is not the place. These products have very low nutritional value in comparison with natural broth, but increase the appetite. Included in their composition monosodium glutamate causes a kind of “food addiction”, and as a result of other food without flavor enhancer, it seems fresh.

We now turn to the essence of the soup that is filling it. In soups for weight loss should not be included flour, pasta, cereals (with rare exceptions), potatoes and beets, carrots, peas and corn in large quantities. The last four vegetables during thermal processing gain high glycemic index and become dangerous for the waistline.

The most famous soup for weight loss – this is, of course, Bonn. The last multiple-replication on the Internet, it unfortunately lost his original recipe. We only know that it must necessarily include celery and cabbage. The remaining ingredients vary: there are tomatoes, and cauliflower, and zucchini, garlic, onions and spices. Simmer soup Bonn is recommend to cook with chicken breast, or the veal, but more often – in broth cube. The latter, however, should not do.

So, until cooked brisket, finely chop lots and lots of cabbage – is the basis of the Bonn soup. To improve the taste, you can add Bulgarian pepper, mushrooms, tomato. Sharp and pungent spices, large quantities of salt is not necessary – they stimulate the appetite. But to use a bay leaf, marjoram, dill and parsley is: without them, much like the Bonn soup hospital – probably because of the abundance of cabbage. At the end of cooking in a pan, add celery stalks, which stimulate the metabolism and give the soup a unique flavor and aroma.

But even the biggest fan of cabbage is not able to eat soup every day Bonn. That the diet was not uniform, take into service a few more recipes.

SOUP TRADESMEN

1. Boil the broth-based wind on beef. Cool it and remove from the surface of the fat.

2. Fry the chopped onion and a small carrot in the pan. Sauerkraut, carrots and onions, add the boiling broth and simmer for 15-20 minutes until tender.

3. Prepare separate bowl crumbly buckwheat. It is best to give the soup a brew for 8-12 hours: this is important not only for the figure, but for the taste. When you put soup on a table add 2-3 spoons of buckwheat in it.

SOUP WITH MUSHROOMS

1. Forget the classic recipe: it requires flour and cream – as thickeners.

Slimming just need to take twice as much as usual, mushrooms themselves. Boil mushrooms until tender and blend in a blender, then return the mixture into the broth.

2. Use 1.5% milk instead of cream to give the soup a more delicate flavor. Mushroom dish pretty well saturated, despite their low calorie content, as well as a source of protein and phytoestrogens.

SOUP-PUREE OF PUMPKIN

1. Cook the veal broth or vegetable broth (carrots, onions, you can take a leek, garlic), season with its bay leaf.

2. Put the broth as much pumpkin, cut into small cubes. When it is cooked, blend the soup in a blender or rub through a sieve.

Given the very low calorie wholesome vegetables (provided that the soup is cooked in vegetable broth), you can fill the dish low-fat sour cream or add milk 1.5%.

WOMEN’S SOUP

1. Take a few inflorescence color, Brussels sprouts and broccoli (you can use frozen vegetables).

2. Boil the broth of veal or chicken. Add all three types of cabbage. The finished dish chops in a blender. Serve and garnish with greens.

This soup is a low-calorie and high content of indole-3-carbinol – a substance needed for the prevention of mastitis and maintaining the health of the female reproductive system.

SOUR SOUP COLLECTING

1. Cook basis, taking pieces of beef, veal, turkey, you can also add a bit of lean ham or pork. In sum, meat in the soup should be no more than 500-550, the

2. Season the soup of tomato paste (or chopped tomatoes), and olives. Add a couple slices of lemon. You can spice hodgepodge garlic and herbs. Grab-bag of choice for protein handling the day. Drink on this day is better savory compote of dried fruits.

SEA SOUR SOUP

1. Eat fish soup, if you do not like meat. Arrange a day in the Mediterranean style.

2. Boil the broth of any marine fish, after removing the bones and skin. Add the shrimp, mussels, calamari or seafood mix. You can “thicken” the soup, put a little seaweed, but just add it to the pot to the very end of cooking to preserve the precious iodine, which disappears on prolonged heating.

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The normal intestinal microflora – the main immune organ – includes bifi-up-and lactobacillus, nonpathogenic types of E. coli. There are total of 300 to 1000 species of bacteria with a total mass of 1 kg. If you count, it appears that bacterial cells on the order of magnitude greater than those that make up the human body. Billions of beneficial bacteria that live inside us – produce a significant portion of vitamins, break down toxins and prevent the proliferation of pathogens that cause intestinal upset.

Unfortunately, the way modern life is not conducive to the maintenance of the required number in the gut of useful bacteria. Fast food lead to the death of probiotics, which entails the development of dysbiosis: the number of beneficial bacteria in the intestines is reduced and the number of pathogenic microbes, however, begins to grow, which leads to the development of intestinal infections, weakening of immune and metabolic disorders. And here it until close to those extra pounds, even if the observed low-calorie diet.

American scientists have long found a link between the condition of the intestinal microflora and the appearance of extra weight. Having the appropriate investigations, researchers have shown that people suffering from obesity, impaired nutrient absorption, there is dysbiosis. Only after their bowel healing the body begins to more actively “respond” to the various procedures aimed at eliminating excess weight.

Prevent and correct development of dysbiosis in two ways: from time to time courses drink products containing probiotic bacteria – lactobacillus and bifidobacterium-and prebiotics – or regularly consume dairy products, which are present in both species.

DAIRY PRODUCTS
A natural way to fill the body beneficial bacteria – to get them from food – namely, fermented milk products. To micro-organisms have started to operate, they need a lot and they must be active. So to combat dysbiosis is ideal variant yogurt and kefir which have not been sterilized.

But all day to drink yogurt and curds have to get the exact figure is not enough. It is necessary to make the bacteria got to live “destination”, but this is difficult: most of the bifidobacteria and lactobacilli are susceptible to gastric juices and bile.

To protect them, you must create a fertile ground for breeding, that is to provide them with food. The best “food” for babies – prebiotics – food particles, which are poorly digested and can penetrate through the stomach into the intestine unchanged. Prebiotics are contained in cereals, vegetables, fruits, in the cabbage, onions, garlic, beans, peas and many other vegetables rich in fiber. If you replace one daily meal of fermented milk products and low-fat, adding prebiotics, then two weeks you can lose about 500 grams.

BEST OF THE BEST
All dairy products can be divided into two groups: those obtained by lactic acid bacteria (yogurt, fermented baked milk) and appeared as a result of lactic streptococci and sticks, acetic acid bacteria and yeasts (kefir). What are the must-include in the diet, if you want to get rid of the layer of fat?

For weight loss it is desirable to abandon sour milk in composition it resembles a fat baked milk and cream from. Include in your diet kefir, yogurt, cottage cheese, yogurt and hard cheese varieties. These products are well absorbed by the body, as they partially cleaved proteins.

Kefir improves the intestinal microflora and metabolism, has a calming effect on the nervous system. The one-day yogurt helps with constipation, three-day – on the contrary, attaches. Thanks to drink diuretic action increases the excretion of fluid from the body, so it is useful for people who are overweight are prone to edema, high blood pressure, suffering from diabetes, kidney disease. To limit the use of yogurt have only to those who have increased secretion of gastric juice.

If you want to lose weight, you can not drink fruit yogurt because it contains sugar, no fat and fit. Drink 1% over a glass a day.
Yogurt contains a whole mixture of microorganisms, including the Bulgarian bacillus and streptococcus that enhance the immune system, eliminate the negative impact of pesticides and even mercury.

As in the case of yogurt, it is better to drink low-fat kefir without fruits. The norm for the day – 200-250.

Cottage cheese. Forget the fat-free: the caloric content will not win much, but get a little calcium – from the “zero” it is almost absorbed. Dreaming of a thin waist? Take 2-5%.

It is needed 2-3 times a week, no more than 200 grams.

Curdled milk also contains lactic acid streptococci.

It is enough for one cup a day.

In the dietary intake can include cheeses and durum low fat – no more than 30-40 grams per day.

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Professional nutritionists say that if the diet lost more than 5 kg body weight per week, so a there is not healthy diet. Muscle weakness and exhaustion – that’s what you get in addition to lost weight and inches.

But often based on a correct and do not harm the health food diets do not work. This is because many people do them wrong, as it should.

The vast majority of dieters in one way or another make standard errors, which prevent them to achieve the desired result.

Here are nine common mistakes of diets that prevent weight loss.

Improper sleep.

If a person goes to bed after ten o’clock at night and chronically not getting enough sleep, it worsens adrenal regeneration and added to the toxic load on the liver. This, in turn, leads to a slow metabolism and weight gain.

Too little calories.

Of course, the diet involves reducing the daily rates of food consumed.

But if you eat too little, the body as a reaction does not burn fat, but instead saves it to have a supply of energy.

This occurs when the daily intake of less than 1,200 calories.

Insufficient intake of water.

If you do not drink the required rate of ordinary water per day, significantly reduced the metabolic process (because the water is actively involved) and, consequently, slower burn fat. Calculate the rate of water for daily consumption is easy: you have your weight in kilograms multiplied by 0.15. You will receive a number of glasses of pure water per day.

Lack of exercise duration.

Of course, in the struggle for weight loss are very important physical training. But found that the loss of fat deposits begin until the 26th minute sessions.

So, while working out less this time, you just keep your current weight.

Accordingly, a continuous exercise should be given at least 30-40 minutes a day.

Insufficient intake of protein.

If you consume on a daily basis is insufficient for your weight in protein, your body is substantially slowed down the processing of fats.

How can calculate the required amount of the required component of this? Per kilogram body weight should eat about four grams of protein a day.

Too few fruits and vegetables.

If you are dieting, remember that you need every day to eat some fresh fruit and. This will help the body to stabilize insulin levels and burn fat.

Incorrect observation of the dynamics of weight loss.

No need to weigh every day. Here are indicators that you need: body mass index, fat percentage, waist to hip ratio, and caloric intake.

Improper eating.

Much better to eat smaller meals at a time, but do it more often (every 2-3 hours), than to divide the daily ration of the standard breakfast-lunch-dinner. And do not eat after 19:00.

Lack of planning.

Many people do not even think about how many calories they consume daily. But the reduction of their number to 500 a day will reduce the weight by 1 kg per week.

Monitor daily meal count her calories.

Avoid these mistakes and your diet will certainly bring you pleasing results.

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Idea 1 – ADD BRIGHT COLORS

You can not eat useful and health food? Consider what was wrong with it: most likely find that some ingredients in cooking lost its natural color. Despite the delicious smell like food do not cause appetite, because the earthy colors and marsh associated with the brain rot.

Tip: Cook for a couple, eat vegetables and fruits that have undergone minimal processing temperature – then the plant pigments do not change so much. But if not possible, then add the dish of paints – use slices of tomato, sprigs of greenery and grated cheese.

Idea 2 – GREEN MEDITATION

The process of weight loss – is not easy. However, to the effect of diet and fitness has become more visible, helping the body, carrying out at bedtime 10-minute color meditation.

Tip: Take a comfortable position and imagine that you are in a forest glade in the summer. Breathe in the smell of the grass, feel the energy plant gets into you, renewing every cell.

Idea 3 – DOWN WITH CHEMICALS COLOUR

Unnatural, chemical colors, often occurring in the interior, send information to the neurons, “the chances of poisoning.” As a result, the body includes protection: slows down the metabolism, the process of digestion.

Tip: To minimize the negative impact of the environment, try to avoid prolonged stay in areas with unnatural colors.

Idea 4 – EAT FROM BLUE DISH

Psychologists have empirically proved that the white ware prompts the stomach to send the entire portion of a dark-green and gray – significantly reduces delicious, which leads to malnutrition at dinner, and then to a desire to compensate for the lack of calories at night.

Tip: Therefore, experts believe the most optimal color plates for blue, purple and blue.

Idea 5 – CAUTION: KITCHEN

To beat boredom and depression, depression-prone people unknowingly use color therapy, but not always correct. It is not necessary to order kitchen furniture orange or red. In the bright dining room will overeat.

Tip: Use the nuances of ripe fruit for a study. And they are undesirable in the kitchen: excite the nervous system and increase the appetite.

Idea 6 – DO NOT WEAR BLACK

Many puffs hide volumes with black clothes, in accordance with rule “dark slim.” Forgetting that it drives the old and in anguish, especially if the color of mourning – the basis of the wardrobe.

Tip: To prevent the chance of depression, wearing shades, which are also not complete, nor light nor dark, neither warm nor cold, for example, turquoise or dark emerald green, pale violet or grayish-yellow.

Idea 7 – RAINBOW IN THE PLATE

If the colors do not have to dish inflame the appetite, the food, on the contrary, should please almost all the colors – it’s a guarantee that the body receives maximum vitamins.

Tip: If the ingredients are combined in different colors poorly in one dish, try to separate them for a few meals, but to the whole palette still remained in the diet.

Idea 8 – SPORTS CORNER

Pick up a fitness center color of the walls, you see, stupid. But the house for morning exercises still choose a room, color that is set to the desired fashion, will have a beneficial effect on health.

Tip: The red color in the interior contributes to blood pressure, heart palpitations. In other words, a room in Scarlet is ideal for cardio training, especially for those with reduced pressure. A high blood pressure need to be addressed in the interior quiet colors – green, blue.

Idea ​​9 – TO SHINE IN RED

Can argue to wear clothes with causing colors or not. But in the gym red, with its ability to inspire optimism, makes move to the goal and go all out in training.

Tip: If red does not suit, wear a yellow t-shirt. The color of the sun creates a positive emotional charge, and set up for the win. Are you afraid that you’ll look like a chicken or a tomato, add gray or black suit pants.

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Express diet for a week – how to start?

Start a diet at any day of the week and alternate the menu in any order.

Every day eat 250 – 350 ml of milk products – milk, yogurt, yogurt.

Express diet for a week – the key to success.

Buy lean meat and remove all visible fat. Try to cook meat without oil.

Use low-calorie sauces, avoid sugar and sprinkle dish with spices – they allow you to use less salt.

Drink at least 6 – 8 glasses of fluid a day of water or tea (preferably green).

Try to use during the rapid diet gradually move into the habit of rational, well-fed. Include in your rhythm of life 15 minutes of daily exercises. Eat vegetables, fruits, berries every day. Due to the high water content (75-95%) they have a diuretic affect and contribute to the release of metabolic waste products from the body, so the people in control of body weight daily must include in the diet 400g of fruits and 500g of vegetables and berries. Love the shrimp, crabs, mussels and clams steamed: even in combination with carbohydrates as they accelerate the metabolism and help you steadily lose weight. The most useful fish boiled, steamed or oven baked in foil or grilled. And control the consumption of sweets. Sweet often referred to as dry drunks: first, sweet, and then complete dependence.

EXPRESS DIET FOR A WEEK  – DAY 1

BREAKFAST: scrambled eggs with bacon, mushrooms and tomatoes. Fruit: a cocktail of 400 g of fruits.

LUNCH: A few slices of cold roast beef with a large portion of salad and bread from wheat flour. Fruit juice (fresh squeezed is better).

DINNER: Salmon with mushrooms and sauce: salsa with peppers, beans and lemon.

SNACK: Fruits with low calorie natural yogurt. Slices of grilled chicken with a sauce of low-fat cheese and fresh herbs.

MAIN COURSE – SALMON WITH MUSHROOMS WITH SALSA SAUCE.

Ingredients:

Salmon without skin and bones – 4 steaks.

Zest and juice of 1 lemon.

Pepper – 1 red and 1 yellow.

Champignon – 6 pcs.

Red onion – 1.

Cucumber – 1

Salt – to taste.

Freshly ground black pepper – to taste.

1. Place steak in baking paper, season with salt and pepper., sprinkle with lemon juice, sprinkle with grated rind and bake in a preheated 200 ° oven until cooked.

2. Prepare the salsa in the meantime. Peel the peppers, removing seeds and membranes, cut the mushrooms, onion and cucumber. Place in a bowl and season to taste with salt and pepper, add the lemon juice and blend in a blender.

3. Cut the steaks are still hot on slices, spread on plates, pour the salsa, beans, garnish and serve.

EXPRESS DIET FOR A WEEK  – DAY 2

BREAKFAST: a glass of freshly squeezed mix of orange and grapefruit juice. Baked styles with two slices of whole-grain bread.

LUNCH: Boiled potatoes with cheddar cheese, lettuce, sweet yellow pepper, cut into slices, cherry tomatoes and grapes.

DINNER: Jambalaya with sausage. Any fruit juice to your taste.

SNACK: 20 cashew nut. Fresh pineapple and kiwi fruit with low fat soft cheese.

MAIN COURSE – JAMBALAYA WITH SAUSAGES.

Ingredients:

Onions – 1 pc.

Sweet red pepper – 2 pcs.

Celery 1 pc.

Garlic – 3 cloves.

Tomatoes – 3 pcs.

Sausages – 3 pcs.

Rooster – a bundle.

Chicken broth – 600 ml.

Rice – 200 g

Salt – to taste.

Freshly ground black pepper – to taste.

1. Prepare the ingredients: chopped onions, peel and chop the bell pepper, finely shred celery, chop garlic and tomato. Cut sausage in small circles.

2. Place chopped and chopped vegetables in a pre-cooked chicken broth and bring to boil.

3. Rice and sausage. Season with salt and pepper, reduce heat, cover and simmer for 12-15 minutes. Remove from heat and allow to stand for 5-10 minutes. Arrange on plates and sprinkle with chopped parsley.

EXPRESS DIET FOR A WEEK  – DAY 3

BREAKFAST: Smoked fish. Freshly squeezed juice.

LUNCH: Sandwich with ham, tomatoes, lettuce and green onions. Tropical fruit with low fat natural yogurt.

DINNER: Lamb Moussaka with a large portion of salad.

SNACK: 6 whole-grain with low fat soft cheese and cherry tomatoes. Freshly squeezed juice.

MAIN COURSE – LAMB MOUSSAKA.

Ingredients:

Eggplant- 2.

Refined vegetable oil – 1 tbsp.

Onions – 1 pc.

Garlic – 3 cloves.

Parsley – 1 bunch.

Minced lamb – 900g

Canned tomatoes in juice – 400 g

Natural low-calorie yogurt – 400 g

Cheddar cheese – 1 pc.

Egg yolk – 1 pc.

Egg – 1 pc.

1. Slice the eggplant thick circles. Lay on an iron sheet paper baking dish, lay the vegetables, drizzle with oil.

2. Slice the onion, chop garlic and fry them until golden state. Add the mince and cook for 4-5 minutes. Add the tomatoes and simmer, covered for 15-20 minutes. Remove from heat and sprinkle with chopped parsley.

3. In the shape of half the eggplant, a layer of meat and eggplant again. Fill with a mixture of yogurt, cheese, eggs, and bake 25 minutes.

EXPRESS DIET FOR A WEEK  – DAY 4

BREAKFAST: Sauteed mushrooms and tomatoes grilled green onions, 2 slices of bread.

LUNCH: A warm salad of beans and pasta. Freshly squeezed juice.

DINNER: Frittata: boiled potatoes, spinach, chopped onions, herbs lay in the form, fill it with beaten eggs and cook in oven at 180 ° 15-20 minutes.

SNACK: Vegetable Kebabs: Cut all kinds of vegetables into small pieces, sprinkle with oil and fry on the grill.

MAIN COURSE – PASTA SALAD.

Ingredients:

Pasta – 120 g.

The cut needle – 200 g.

Carrots – 1 pc.

Canned beans – 400 g.

Louis Green – 3 of the stem.

Tomatoes – 2 pcs.

Garlic – 1 clove.

Parsley – 1 bunch.

Salt – to taste

Freshly ground black pepper – to taste.

1. Cook the pasta until the average degree of readiness. Put in a colander, let cool slightly, then transfer to a warm serving dish.

2. Cut the green beans and carrots, blanch them for 2-3 minutes. Rinse with cold water, add the canned beans and pasta to. Slice the onions, tomatoes, add to the salad, mix well.

3. Grind the garlic and parsley.

EXPRESS DIET FOR A WEEK  – DAY 5

BREAKFAST: Muesli with fresh berries and low fat natural yogurt.

LUNCH: Rolls with shrimps: wrap in pita bread shrimp with lettuce and 1 tablespoon of tomato paste, mixed with soft cheese. Serve with salad.

DINNER: Chicken in a creamy sauce with spinach and vegetable ragout of zucchini, peppers and carrots. Fruit plate.

SNACK: 3 slices of cheese with ham and young onions. Fruit yoghurt ice cream with fresh fruit.

MAIN COURSE – CHICKEN IN CREAM SAUCE.

Ingredients:

Chicken breast without skin – 4 pcs.

Spinach – 30 g.

Garlic – 1 clove.

Tarragon -1 beam.

Home Cheese – 100 g

Lemon zest – 2 teaspoons.

Salt – to taste.

Freshly ground black pepper – to taste.

Vegetable oil – 1 tbsp.

1. Prepare a paper for baking: a separate sheet of paper to each chicken breast.

2. Blanch: the spinach leaves in boiling water, drain, squeeze well and blot with paper towel and place in bowl. Crush the garlic and tarragon and add to spinach. There also lay crumbled cottage cheese and grated rind, add salt and pepper, whisk thoroughly in a blender.

3. Cover each breast, spinach mixture, sprinkle with oil, wrap in parchment and bake for 20 minutes at 200 °.

EXPRESS DIET FOR A WEEK  – DAY 6

BREAKFAST: Sweet French toast. Yogurt with fruits.

LUNCH: Mushrooms with couscous mixed with red onion and cucumber. Place the mozzarella slices on the vegetables and bake on the grill.

DINNER: turkey, stewed in soy sauce and vegetables: sweet paprika, onion, pea pods, garlic and chilli. Serve with rice noodles.

SNACK: Pasta with tomato, onion and fresh herbs. Fruit dessert: a glass of fresh fruit with natural low-calorie yogurt fill.

MAIN COURSE – SWEET FRENCH TOAST.

Ingredients:

Milk – 2 tbsp.

Eggs – 4 pcs.

Sugar – 1 tbsp.

Vanilla essence – a few drops.

Wholegrain bread – 8 slices.

Refined vegetable oil – 1 tbsp.

Peach – 2 pcs.

Low-calorie soft cheese– 150 g

Fresh berries (blueberries, blackberries, raspberries) – 200g

1. Beat with mixer or whisk milk with eggs, sugar, vanilla essence and 30 ml of water. Dip each slice of bread into the mixture. Sprinkle the pan with oil and fry for 2-3 minutes on each side.

2. Remove the stones from the peaches, peel them from the skin and cut into thin slices. Arrange toasts on Serving dish, put the top on them a bit of soft cheese, sliced ​​peaches, then berries. Finally, you can decorate your toast with mint leaves. Serve the sweet French toast should when they are still hot.

EXPRESS DIET FOR A WEEK  – DAY 7

BREAKFAST: Whole grains bread with slices of banana and milk.

LUNCH: Tortillas Bolognese with green salad, red peppers and cherry tomatoes.

DINNER: Pork steak grilled with new potatoes, snow peas, carrots and 1 tablespoon of applesauce.

SNACKS: Sticks of vegetables (carrots, celery) with a sauce of tuna, chopped in a blender with red onion and cucumber. Then juice.

MAIN COURSE – LEPESHKO BOLOGNESE.

ingredients:

Green onions – 8 stems.

Garlic – 3 cloves.

Carrots – 1 pc.

Celery – 2 stalks.

Tomatoes – 6 pcs.

Refined vegetable oil – 1 tbsp.

Minced beef – 400 g

Tomato paste – 2 tbsp.

Dry oregano – 1 tablespoon.

Salt – to taste.

Freshly ground black pepper – to taste.

Eggs – 8 pcs.

A mixture of spices bolognese – 4 tablespoons.

1. Cut the onion, garlic, carrots and celery. Chop the tomatoes. Sprinkle the pan with oil and roasting vegetables and beef for 3-4 minutes. Add tomatoes and tomato paste, season with salt and spices and simmer for 15 minutes.

2. Beat the eggs with the oregano, salt and pepper. Pour the mixture into the pan part, like bake pancakes, spreading the mixture across the surface of the pan. Broil 1-2 minutes on each side. Allow to cool slightly.

3. Roll each egg pancake in the form of cakes, from a mixture of minced meat and vegetable dish and serve warm.

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CARBOHYDRATES:

Simple. Found in soda pop, white bread, white rice, candy, syrups. They are very quickly digested. The result – the level of glucose (sugar) in the blood rises sharply, and after some time again – the feeling of fatigue and hunger. And in simple carbs there is very low nutritional value, but most calories.

Sophisticated. Found in whole wheat bread, oatmeal, brown rice, beans, peas and vegetables. They absorbed more slowly, so glucose (sugar) in the blood to more evenly. Hence, the feeling of satiety for a long time and there is a burst of energy. And yet – complex carbohydrates rich in various nutrients, and they are much less calories than simple carbohydrates.

You can mix in one go and proteins and complex carbohydrates. But know this: for each of us there are certain combinations of incompatible products. Watch for them, and you can easily identify them. Drink a glass of water before eating. The stomach is a little stretched and self-control will be easier. Even doctors believe that the constant omissions of food and irregular meals – main reasons for the development of gastritis, gastric ulcer and 12 duodenal ulcer, bile stasis with subsequent formation of gallstones. Draw your own conclusions.

1. EAT BREAKFAST. Waiver of breakfast affects the reading speed and memory capacity to concentrate. Children who do not eat in the morning, worse refer to the study. This is true for adults. Perhaps, then, that you have refused breakfast, explains why sometimes you can neither work. Or why is it so difficult to concentrate on the work closer to the lunch.

Eat breakfast cereals with bran, whole grain bread, skim milk, fruits. They will provide you with complex carbohydrates, so glucose will enter the bloodstream slowly and evenly. And within a few hours of your brain and muscles will get the necessary energy. You will provide your body with vitamins and minerals that are essential for high performance. Great start to the day!

2. DO NOT OVEREAT AT DINNER AND EAT SLOWLY. After a hearty lunch, you will be hard work. Scientists have found that after dinner over 1000 kcal reduced the level of mental activity. Fatigue and sleepiness are more common in those who used to dine closely. To avoid overeating, plan ahead, when, where and what you eat during the day.

Do not hurry! The signal from the stomach, it is already full, to the brain only after 20 minutes. So do not ignore the advice to get up from the table before you were filled. The faster you absorb food, the more calories you consume.

And yet – do not eat in a dimly lit room and choose a smaller plate. These simple tips will also help you eat less.

3. EAT LUNCH AND protein foods. Carbohydrates, of course – the fastest way to get energy, but if the day does not balance the protein, you will be sleepy. The fact is that carbohydrates raise serotonin levels produced by the brain (known as the hormone of happiness), and it has a calming effect on the body. The protein also limits the production of serotonin, that is, provides mental clarity. But do not completely rule out foods rich in carbohydrates, and lean only on food rich in proteins. In your diet carbohydrate and protein should be balanced.

For lunch, eat protein-rich lean meat, fish, low-fat cheese, milk and eggs. And for balance – foods containing complex carbohydrates: bread, fruit and vegetables.

4. SUPPLY OF FOOD FOR SNACKING on the case, if you can not eat normally. If you sometimes do not get breakfast or lunch, can not stand up to the next meal to replenish energy reserves. Snack to the body enough calories to lunch or dinner.

And do not be afraid to kill your appetite! Body needs to recharge, to overcome fatigue. Snack food is better, in which a lot of carbohydrates, but low in fat and protein. Calorie snack should be 200-300 calories.

For example, eat a bagel with 30 g of cheese and drink a glass of vegetable juice. Another option of snack – a cup of low-fat yogurt and a cup of fruit salad. This meal will provide you with carbohydrates – the main source of energy.

5. INCLUDE PRODUCTS RICH IN COMPLEX CARBOHYDRATES in each meal. In contrast, fat and protein complex carbohydrates in the blood begins to flow almost immediately. Complex carbohydrates are composed of linked glucose molecules, so they need more time to digest than simple carbohydrates to digest, and as a result of glucose into the blood more evenly.

For breakfast eat cereals, bagels, bread or fruit. At lunch and dinner choose pasta, rice, potatoes, vegetables and beans.

As a carbohydrate-rich snack are good crackers, fruits. You can have a bite for a variety of cold baked potatoes, rice with raisins and cinnamon cereal with low sugar content.

6. YO CAN HAVE PRODUCTS THAT ENHANCE ENDURANCE. Stock up on these products at work or carry them with you so you can always have a snack or “enhance” normal food intake. It will also help maintain strength, if you can not eat on time.

Small packages of fruit juice, dried fruit, small packets of crackers, cereal or nuts loaves weigh a bit and put in any – even the smallest bag. But, when necessary, they are able to maintain your strength!

7. EAT EVERY 3-4 HOURS. And then during the day, your energy will not exhaust. Experts recommend eating at least 3-4 times a day at least, because for its digesting is necessary a little over three hours. And scientists have proved that recharges the brain snack. Daily snack 15 minutes prior to testing showed that people in the control group improves memory, increases the level of composure (15-20%). The subjects were willing to solve complex mathematical problems and to work with the text as opposed to those who do not snack.

And do not be afraid to gain extra pounds! Constant weight is easier to maintain for those who eat 3, 4 and even 5 times a day than those who hold a two-or three-way litany.

8. TRY TO EAT AT ONE AND THE SAME TIME. This habit helps control the amount of food eaten and “recharge” the body when you want. Generally there are at the same time, one of the basic rules of supply. Organism in a timely manner to food intake, that is, allocates the necessary digestive juices. The result – the food is better digested.

When fed regularly, performance begins to “walk”. Big breaks between meals, and then another and overeating can cause fatigue in the worst possible moment.

9. CUT BACK ON SWEETS. Chocolate or a glass of soda – not the best way to regain strength. Suppose you think that they charge you with energy. In fact, in most sweets there are a lot of  fat and a little of nutrients. So you can feel the lack of energy, stay one’s stomach with something sweet as sugar affect the chemical processes in the brain. A high level of efficiency you can provide a balanced diet.

Eat sweets only occasionally. If you can not live without them, eat it during or immediately after meals. And then the sweets contained in simple carbohydrates will be mixed with everything that you eat, and sugar in the blood will flow more slowly.

10. CUT BACK ON CAFFEINE. You can easily cope with the loss of strength before lunch or afternoon, after drinking a cup of coffee, strong tea or soda that contains caffeine. Just do not all know that fatigue can be caused by caffeine – or rather, his overdose (for some it is more than five cups of coffee, strong tea or soda with caffeine per day). And as a consequence – the nervousness, nausea, insomnia and palpitations. Try not to lean on coffee, if you, for example, slept poorly.

CALORIES OF LUNCH:

To 1300 kcal.

This is enough to easily eat and recover. The main thing – the right balance of essential nutrients.

30% of protein – 400 calories.

25%  of “good” fat – not more than 300 calories.

45% of complex carbohydrates – less than 600 calories.

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A diet high in fiber – a great way to control weight.

Books on dietary fiber in every way praise, it has gained status as the main secret weapon in the fight against excess weight. There are new studies that claim that fiber helps to maintain harmony.

It’s time for us to learn how to use this secret weapon!

The more fiber is in the daily human diet, the less it weighs. Healthy people eat more than 19 grams of fiber a day, and those who were obese – less than 13 grams.

But scientists at Oxford University, studying the dependence of cancer on nutrition, studied 38 000 healthy British and found that vegetarian women (in their diet is always a lot of fiber), the average body mass index of 21.98. Whereas meat-eaters (who generally eat less fat), the average body mass index was larger – 23.52. And, interestingly, the results of scientific research on the consumption of protein and fat such clear pattern has been observed.

But all the studies show that there is a clear contact between high-fiber foods in your diet and low body mass index. So why is this happening …

Fiber makes us eat less.

There is more fiber – it is the easiest way to regulate body weight. To begin with, the fiber must chew, and it means that you spend more time eating. And it’s very good!

Because the signal that the stomach is full, appear in the brain only after 15-20 minutes after it happened. It turns out that chewing food longer, you will eat less. And all of this – thanks to the tissue.

Rich in fiber, low-calorie foods at the same time to digest it takes a lot of effort: the assimilation of fat daily allowance of calories burned as much as a 20-minute jog!

Fiber passes through the gastrointestinal tract from beginning to end, is not completely digested. And it can take in transit for up to 30% of new entrants to the food “bad” fats. By the way, poor fiber diet can “travel” through the intestines almost 80 hours, and rich in fiber reduces the process to 24-36 hours.

Fiber helps us stay healthy.

Fiber causes the digestive system work harder. What is not a bar to the intestines? And tissue by stimulating the bowels, of high-calorie food eaten simply removes from the body undigested form. Scientists have calculated that 1 g fiber neutralizes 7 kcal.

In addition, fiber-rich foods help maintain a stable blood sugar levels two hours after eating. That is, between meals, you’re suddenly not hungry and you do not pull for dessert. Cellulose is a feeling of fullness, relieves hunger pangs, and you have enough forces for training.

Increasing fiber intake by 6 g per day, a person reduces the risk of death from cardiovascular disease by 25%. And people with the highest content of fiber in the diet of the risk of cancers of the digestive system below 40%.

Products in which there are a lot of fiber, usually rich in other essential nutrients and antioxidants that are beneficial to health.

How to get 25 grams of fiber a day?

Eat at least 3 fruits and 3 servings of vegetables (100 ml each) and 4 servings of bread from wheat flour, cereals, brown rice. There are still some simple ways to increase fiber content in the diet.

1. Eat, drink and no fruit. 200 ml of orange juice contains only 0.4 gram of fiber, and the average size of an orange is 2.7 g. If you prefer fruit in liquid form, take them out of juice with pulp.

2. Do not expect a trip to Brussels to eat Brussels sprouts. 100 gram of this useful vegetable containing 3 grams of fiber, and calories in it for 25% less (only 25 calories) than in broccoli.

3. Eat boiled potatoes. 150 gram of potatoes with the peel contains 3,4 grams of fiber. And if it is clean, fiber will be only 2,4 gram.

4. Replace mashed potatoes on the bean. In 100 gram of potato there is only 1,5 grams of fiber. But if you make a puree of 100 gram of canned beans, you will get 4 grams of fiber. Season the dish with garlic and sour cream and get excellent side dish for fish or meat.

5. Add a handful of berries for breakfast. Every 28 grams of berries give you 1 gram of fiber.

6. Snack on nuts instead of chips. In 25 grams of almonds contains 2,1 g of fiber, whereas the same number of chips of 1 gram.

7. Cook green salad on the basis of spinach. 100 grams of spinach contains 2 gram of fiber, whereas in the usual salad “Iceberg” – only 0.5 gram.

8. Eat cereals high in fruits and fiber. Each 25 g of the product contains 2,4 grams of fiber, whereas conventional corn flakes – just 0.75 gram.

9. Add the capers in sauces and salads. 1,5 tablespoons of canned capers give you 1 gram of fiber.

How much fiber needed?
Recommended daily intake – 25-35 g, with most people’s dietary fiber intake was halved.

It is undeniable that a high intake of dietary fiber has a number of side effects such as bloating, abdominal pain and poor absorption of minerals. But these problems can occur if you eat in a day, about 45 grams of fiber. So if you have irritable bowel syndrome (especially when it is accompanied, gassy and pain), or your body is responding to the tissue, increase its content in the diet gradually – to 5 g per week and be sure to drink plenty of water. Also a good idea to take probiotics (eg, dairy products, enriched with bifidus bacteria) that help the body more efficiently convert cellulose.

Which fiber is best?

Fiber is contained in the leaves, stems, roots, tubers and fruits. Fiber comes in two forms: soluble and insoluble. Soluble fiber after contact with water turns into a jelly mass. Contained in the beans, oatmeal, barley and fruits rich in pectin (such as pears and apples).

It lowers cholesterol, reduces risk of heart attack and stroke, and helps prevent some cancers. Soluble slows digestion, regulate blood sugar levels.

Insoluble fiber remains unchanged passing through the digestive tract. Found in all plant foods, such as rice bran, strawberries, nuts.

This kind of “provide” the necessary amount, and helps the regular work of the intestine. If you want to lose weight and never feel hunger in your diet should be a lot of this type of fiber (it causes a feeling of fullness, not giving the body no calories of energy).

For the health needs both types of fiber, soluble and insoluble. Especially some fruits provide to the body both of these species. For example, an apple: peel gives insoluble cellulose, and pulp is an excellent source of soluble fiber – pectin. So do not break your head, and just eat as much fruit, vegetables and grains, and nature itself will understand.

Meals rich in fiber.

Include at each meal dishes, in which there is at least 8,9 g of the substance. During the day you get 25 grams of fiber.

Here are some ideas to choose from:

Breakfast:

Fruit salad. Cut one apple, one pear and one peach. Add a low-fat yogurt.

50 g of bran cereal with skim milk and pour, add a handful of raspberries (thawed possible).

Porridge with 45 grams of oatmeal (cooks it in water or skim milk). Add an apple, diced, as well as 250 ml of mashed strawberries and bananas.

2 slices of bread from wheat flour and 1 banana.

75 g of dried prunes and 60 g of bread from wheat flour with butter and jam.

Lunch:

150 grams of baked potato and 200 g of vegetable soup chili.

Sandwich bread from wheat flour, a slice of ham, 2 cup of tomatoes, 2 tablespoons of Mexican seasoning salsa sharp and a handful of carrot sticks.

2 toast bread from wheat flour with 200 g of mashed beans.

200 grams of assorted beans and two corn bread, smeared with soft cheese.

Dinner:

100 g of cod with lemon and 1.5 tablespoons of canned capers, and garnish 200g bean puree.

300 g of mixed vegetables, a slice of cheese and 50 g of brown of the year.

75 g of spaghetti meal, seasoned with a sauce of canned tomatoes 200 grams, 50 grams of eggplant and green.

200 g of roasted vegetables and 50 grams of boiled buckwheat.

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1. Decide with time.

Any change in lifestyle will be spending the mental and physical energy that will be very difficult to be transported, if you are stuck in a job woes, family crisis or other stressful situations. So, before you start diet, make sure you have the necessary time and energy to devote some time in your life.

2. Step back in time.

Like most people, you’re probably not the first time planning to go on a diet. Even if you have not done well in the past, you can learn from their mistakes. So ask yourself, what has worked in the past. Why did it work? And, conversely, that did not work and why?

3. Clean your environment.

It is very important: it is very hard to develop will power, if your home and office are loaded foods that tempt you. That is, your diet is already beginning to inconvenience. Make a clean environment, and eliminate the danger in the form of harmful foods. Even if you have to keep these foods at home for your kids, buy brands that do not like.

4. Create a support system.

Remember that many people who lose weight and not gain it back, have the strong support that helps them to keep them “in check”. Perhaps it is – your family, your friends, your colleagues at work. Or, if you wish, you can always join a group like weight loss or weight observers refer to the internet to find like-minded people. No matter whom you choose, it will help you keep the scheduled rate, reinforcing your decision to become healthier.

5. Set realistic goals.

You’ve no doubt heard it a million times, but if your goal is not attainable, it is the only reason for refusal. “If you set goals that you can not reach you frustrated and will most likely throw a venture with the diet. If you need help, consult a professional doctor – a dietitian. Just remember that if you try to lose weight, the safest, most effective target – about 800 grams per week.

6. Do not forget about exercise.

You’ll have more success if you combine diet with exercise. So develop a plan, gradually increasing your activity. Find a class that you are most like! – And then gradually increase your activity. For example, you plan to walk for 10 minutes three times a week. After several weeks, increase the walk to 15 minutes. And later you can add a fourth day.

7. Proceed slowly.

Than to start all changes at once, enter them in gradually over several weeks. So you will be better able to adapt each innovation in your lifestyle. For example, in the first week, focus on how to gradually add to your diet more servings of fruits and vegetables. The following week, add another habit, such as reducing food portions or reducing consumption of red meat.

8. Think only of good.

Very often, you begin to feel uncomfortable when get on a diet. In the end, you leave a habit that stuck for several months if not years. Instead fixate on the negative, look for the positive. Take a look at this diet as a way to experiment with new recipes or foods that you’ve never tried.

9. Accept mistakes.

Each of us makes mistakes in certain moments, so do not blame yourself. Instead, push yourself to achieve the desired result, bearing in mind that mistakes can make any normal person.

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