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Nobody can sustain self-restriction long. The new base rules providing weight loss, are simple and effective, it is possible to be guided by them all life.

Will agree, we are simply prevented on diets. For increase of weight we blame fat food and an inactive way of life. But irrespective of the inducing reasons - desire of beauty or necessity for health - weight loss should not be achieved due to exotic diets.

Successful it is considered constant and consecutive weight loss, an establishment of healthy balance of a diet and physical activity which can be observed in current of all life. The primary goal is to achieve excess of expenses of energy over its reception with food. In this case the stocks of fat saved up by an organism are sharply reduced. Do not consider a calorie. Probably, it will be pleasant to you to learn, that calculation of calories as an integral part of process of weight loss, has left in the past. It is necessary to supervise basically consumption of fats. The diet is considered comprehensible if in it the quantity amyloidal food is well balanced, cereals and vegetables. Take on a note and try to avoid high-calorific products. The key to success is moderation. Eat only when are really hungry.

ORDINARY ERRORS. Decrease in quantity of calories it is possible to achieve in the various ways. However not all of them are scientifically proved, and the some people even are dangerous. Specific modes cannot neither promote the organization of a healthy feed, nor provide safe and long-term weight loss.

The weight can be lowered only by loss of quantity of consumed calories or by increase in power expenses at increase of physical activities.

THE RIGID diet consisting replacement of food by low-calorie drinks, soups and snack, does not provide balance of nutrients. Success of such diets short-term because with their help from an organism water and fibers, than superfluous fat are more likely deduced. At renewal of a normal feed the level of a liquid and weight is quickly restored is instantly typed. In the further weight loss becomes more and more difficult. This phenomenon has received the name of effect "yo-yo". Thus each time at renewal of a normal feed is typed more kilograms, than has been lost.

Starvation when the person stops is even more harmful is and only drinks water. Such mode can lead to dangerous decrease in arterial pressure and cardiac arrest. Even when starvation is spent under supervision of the doctor, it very seldom leads to steady weight loss.

GOOD diet for weight loss. A problem of the diet directed on weight loss, - maintenance of an organism with all nutrients. In connection with that the food containing necessary substances, should be low-calorie, it is necessary to exclude from a diet confectionery products, cakes, biscuits, sweets, alcoholic drinks. These products contain many calories and few nutrients. A basis of any diet - vegetables, fruit, fast meat, a bird, a fish, low-fat dairy products, bread, wheaten and oaten flakes.

From all basic components peep fat - the most concentrated energy source. Power capacity of fats (9 kcal on 1 gram) more than in 2 times above, than fibers and carbohydrates (4 kcal on 1 gram). The maintenance of quantity of consumed fats is considered as the most effective way of decrease in caloric content of food. Caloric content of pure spirit - 7 kcal on 1 gram, hence, reduction of consumption of alcoholic drinks helps to lower weight considerably.

There is a wrong representation, as if amyloidal food - bread, rice, a potato and macaroni - the reason of increase of weight. Actually these products concern to the category middle-high-calorie. They can be included in a diet for weight loss in enough lots provided that they will be used without fat additives. Amyloidal products quickly satisfy famine because they fill a stomach more likely, than are a source of fat. It is better to eat products from full-grain cereals (bread from not sifted flour, brown rice) as they contain much more vitamins, mineral substances and cellular tissue.

The healthy diet for weight loss should include a plenty of salads, vegetables and bean (string beans, peas and lentil). Fresh fruit serve as a good low-calorie dessert.

Use the food additives, helping to struggle with fat. To reduce consumption of fats, use only fast meat and delete all visible fat before preparation. Exclude from a diet meat products with the high maintenance of fats: sausage products, bacon, and forcemeat. It is necessary to prepare for fowl without leather, a fish - on pair, on a grill, it is better to bake, instead of to fry. Wishing to grow thin, exclude from a diet of a sweet, confectionery products, cakes, chips and nuts because in them it is a lot of fats. Replace integral dairy products skim.

Probably, you will manage to lose 1,3 kg or more for a week at observance of any diet. However it will be caused only by loss by an organism of a liquid. To plan a way for constant weight loss, on 450-900 grams a week, due to loss of stocks of fat more expediently. Increase in power expenses at performance of physical exercises - 3 times a week on 20 minutes - will help to burn fat, to give to muscles an additional tone and to improve a figure.

The balanced diet for weight loss.

During a diet it is important to watch that the food was useful. Resulted below sets of products will allow to receive optimum quantity of the nutrients necessary for an organism.