The metabolic diet allows you to change the hormonal balance of the body. The purpose of the dietary technique is to deport hormones, which contribute to the growth of fat reserves and the activation of hormones that increase fat deterioration. This includes all the nutrients, so it is full and safe. It is observed if the desired may be unlimited.
This type of diet helps to lose hated kilograms. Within six months, 16-20 kg can be lost in 30 days to 10-11 kg. But it all depends on the unique characteristics of a person. The diet is based on refusal of fast carbohydrates. These substances are quickly converted into energy, but if they cannot be filled in time, they are located in the human body in the form of fat. This is how the extra pounds appear. Therefore, by leaving fast carbohydrates, you can say goodbye to overweight. But everything is not that simple, you need to examine a low -carbohydrate diet that it does not damage your health.
Carbohydrates are substances that are involved in many vital processes. Therefore, it is impossible to completely leave them. With a low carbal diet, slow carbohydrates must involve the diet that are not converted so quickly and is not transformed into so fast. You can get a healthy skin color and wonderful waist by following all the basic rules.
Getting to know your diet
The low Carb diet is characterized as a good healthy energy system. The method sets the number of carbohydrates used daily for foods. Protein products should be included in the food and foods with large amounts of carbohydrates have been virtually excluded from the diet. It turns out that the main nutritional body begins to burn its own fat reserves.
Except for foods rich in carbohydrates, a woman will not be exhausted with hunger. After all, protein foods will replace these products. The body will not feel the lack of main substances if you use a small amount of carbohydrates.
It is believed that the diet is contraindicated in patients. However, people with diabetes require a low -calorie diet. This not only improves health, but also sets the figure. The low -carbohydrate diet shows a variety of energy, but not hunger strike.
The rules of adherence to diet
Occasionally the nerves are already handing over, and I would finally want to see the reflection of a slender body in the mirror. And then the girls start setting their diet independently, reducing the amount of carbohydrates. It is strictly forbidden! Complete rejection of carbohydrates causes severe damage to health and excessive amounts to zero results. Those who want to lose weight have developed many rules.
Dietary shades:
- Carbohydrates from diets cannot be completely excluded;
- The daily dose of the salt should be 2-3 g. Salt with replaced lemon juice;
- Physical childbirth can be done 2-3 weeks after the "introduction" of the diet;
- The fat should be treated with great caution;
- Additional vitamins must be taken to adjust to the new rhythm of life;
- Cooked, steamed or multi -co -cooked foods cooked in cooked dishes;
- During cooking, quite a lot of vegetable oils should be poured into the pan or not used at all;
- The meal should be consumed at the same time and the food is forbidden. So you can strengthen the desire to eat something and eat more than you should;
- We need to have breakfast after an hour of waking to allow metabolism to join the work immediately;
- Drink at least 2 liters of liquid daily. The use of carbonated drinks is prohibited.
Can there be side effects?
Each diet is accompanied by any side effects and cannot be eliminated. But a low -carbohydrate diet has minimal side effects:
- Much fewer carbohydrates enter the body, which means that the amount of fiber also decreases and must be prepared for the appearance of constipation;
- Low CARB diet increases the levels of cholesterol and saturated fats in the body, leading to poor functioning of the heart and blood vessels;
- To prevent the body to be exhausted, it is important to incorporate the fish, the offal into the diet.
Products that are allowed with a low -maintenance diet
With a low Carb diet you can use a large number of different products.
List allowed:
- Vegetables, leafy vegetables: various greens, cabbage, zucchini, radish, eggplant. They can be consumed in any form: canning, cheese, cooked;
- The seeds, nuts are useful during diet;
- Meat of different animals. But it is better to choose white meat, stick, beef. Pork and beef should be consumed moderately;
- Sea fish are full of fatty unsaturated acids, so they can be feeding during the diet;
- Seafood;
- Dairy products with low percent fat;
- Chicken and quail egg;
- Small portions are allowed to cooked brown rice, oatmeal, buckwheat eat;
- Soy products with a small amount of starch;
- Steamed mushrooms or baked;
- Fruits can also be incorporated into the diet, but only those with a small amount of sugar: kiwi, green apples, citrus fruits.
What is listed in the list of prohibited products?
Based on the name of the diet, carbohydrates -rich components must be removed from power.
Forbidden list:
- Vegetables containing a large amount of starch: beets, potatoes, peas, corn, etc. ;
- Various cakes, bread, sweets;
- Pasta and sausage products;
- Sour cream, butter, mayonnaise, honey;
- Dry fruits, bananas, grapes.
Low Carb Diet: Weekly Menu
Be sure to drink a glass of water, tea or coffee without sugar during meals.
| The day of the week | Menu | Monday | Breakfast: Fanthed with low greasy cottage cheese, cucumber salad; Lunch: a small piece of cooked beef, vegetable salad; Afternoon snack: a glass of milk; Dinner: mushroom soup without roasting. | Tuesday | Breakfast: a glass of yogurt, two cooked eggs; Lunch: steamed cabbage with meat; Afternoon snack: a glass of low greasy kefir; Dinner: cooked beef, fresh cabbage salad, cucumber. | Wednesday | Breakfast: omelette with mushrooms or seafood; Lunch: Low greasy soup without baking, a small piece of fish, a little vegetation; Dinner: cooked seafood, vegetable salad. | Thursday | Breakfast: Müshley with apples; Lunch: with roasted meat; Snack: Some green apples; Dinner: A small portion of the porridge of buckwheat. | Friday | Breakfast: roasted grated cheese; Lunch: vegetable soup, chicken; Afternoon snack: grapefruit; Dinner: Porridge made from cooked brown rice. | Saturday | Breakfast: 2 eggs, a piece of cheese; Lunch: cooked beef, vegetable salad; Afternoon snack: kefir; Dinner: seafood, vegetable salad. | Sunday | Breakfast: cottage cheese casserole; Lunch: chicken, cheese, vegetable salad, greens; Afternoon snack: cottage cheese pudding; Dinner: Fish fish in foil. |
How do I get out of a low carbohydrate diet to not lose the result?
The diet is the most effective and simplest, but after a few months, you need to take a break for your body to relax. But even for nutrition, rich carbohydrates do not need. Otherwise, the body will start fat again.
The following rules will help in this important case:
- You cannot use large amounts of food at the same time;
- Calories should be increased every day;
- You should leave the diet for 2 months;
- No more fatty foods than products with carbohydrates;
- Cholesterol and glucose levels in the blood should not exceed the norm;
- Seasoning and salt should be used with great caution.
Prohibited products
The selection of weight loss products is not as dictated by the diet as the principles of a healthy diet. At the time of liberation (and preferably for life) you should leave fast food, smoked meats, and salty products. The latter attracts the liquid, which leads to edema formation and, accordingly, even more weight. Carbonated drinks, strong and sweet alcohol are banned. We have to forget acute food, appetite and cause tidal causes in a woman during menopause. It is very important to remove cakes, sweets and sweets from the diet forever - rich in carbohydrates that are immediately absorbed and easily arranged on the side. We need to limit the amount of meat (pork, beef, lamb) - it turns out that it is too heavy for digestion, creating a burden for the liver, pancreas and all stomach gland tracts.
Characteristics of a diet
- Nutrition is based on plant food. Every day, vegetables, fruits, vegetables should be eaten-the diet should be 50-60%.
- Particular attention is paid to the balance of B, A, E, PP and multiple unsaturated fatty acids in the food - foods rich in these elements should be chosen.
- It is important to eat factional - often in small portions. In this case, a lot of energy is spent on digestion and the size of the stomach is reduced.
- After a meal, refrain from tea and drinks. We recommend drinking 30-40 minutes after a meal.
- The main sources of protein are seafood, low greasy fish, rabbit, bird (chicken, turkey) and veal.
- The dose size should not exceed 250-300 grams.
Sports component
In women, physical activity is suddenly reduced after 50. This is primarily due to age -related changes. And here very often the ladies fall into a vicious circle: due to their health, they recover without sports, which leads to even more problems. Therefore, it is impossible to deny physical activity. You just have to choose to be useful for the body and does not lead to overload. To do this, consult a doctor and contact a competent coach who makes an individual class program, taking into account the age and health.
As physical exercises, they prefer pedestrian, moderate exercises in simulators, pilates and yoga. Cardio load, if you have never done so, you should only approach very carefully after full examination and consultation with your doctor.
Menu
All health and contraindications are different - it is optimal if the diet for weight loss is developed by a nutritionist, evaluating the health, the characteristics of the work of the internal organs, and chronic diseases. However, understanding the principles of a healthy diet and knowing the properties of the body can form a comfortable menu on their own. But this does not delete regular visits to professionals to check their condition.
7 days
If you do not plan to radically change your lifestyle, but want to bring yourself into the form of the holiday or a pre-vacation, then women after 50 years will help help with 2-3 extra kilograms a week. Provided if you increase your physical activity and do not ignore your pedestrian walks in the fresh air.
Monday:
- oatmeal and green tea, apple;
- vegetable soup and salad, tea;
- Low fatty yogurt;
- potatoes and grapes;
- Low greasy kefir, apple.
Tuesday:
- a portion of cottage cheese, tea, pears or apples;
- a piece of fish, Gree vegetable;
- fruit mixture;
- omelette, citrus fruits;
- yogurt.
Wednesday:
- rice porridge in milk, juice, grapes;
- Chicken slices, cabbage cream;
- yogurt;
- zucchini pancakes, cucumbers and tomatoes;
- green tea.
Thursday:
- oat porridge with berries, coffee with milk, cheesecake;
- a part of chicken breast, leaf salad with cucumber;
- tomato juice;
- potato fish meatballs;
- apple.
Friday:
- Casserole cottage cheese and raisins, tea, 2 eggs;
- mackerel, vegetable grid;
- Ryazhenka;
- buckwheat porridge, seafood salad;
- banana.
Saturday:
- Seaweed salad with carrots, more nuts, orange and compote;
- Chicken soup, a piece of cheese;
- tea with honey;
- A part of beef grills, steam vegetables;
- Juice from vegetables.
Sunday:
- Crown salad, tea, plums;
- potatoes with green peas, steam;
- apple juice;
- ears and steamed vegetables;
- kefir.
For a month
When you think about your attitude towards a healthy diet and completely change your diet - move one step towards a healthy lifestyle. In this case, the diet is recommended that it be observed for a long time, if possible, throughout their lives. The menus can be prepared independently, based on the principles of post -50 women's nutrition. We offer different options for eating foods that you can combine at your discretion, trying to make your diet diverse and useful.
Morning
- Oatmeal with water dried fruits or milk with honey.
- Low greasy curd with berries and sour cream.
- Eggs and sandwich cheese.
- Fruit cutting with sour cream.
- Cottage cheese casserole.
- Boat porridge with berries.
- Boat porridge with vegetables.
- Vegetable soup and a piece of bread.
- Corn porridge with chicken breast.
- Cooked potato cucumber and tomatoes.
- Gril fish with vegetables.
- Vegetarian cabbage rolls.
Popurists
- A glass of fruit or vegetable juice.
- Kefir or ash.
- Low greasy yogurt.
- You can choose from fruits - apples, pear or orange.
- Cooked fish and vegetable salad.
- 1 potato and fried vegetables.
- Vegetable stew.
- Rice with grapes.
- Fried cauliflower and tomatoes.
- Sailor and chicken slices.
If you insist on such a menu for a long time, small extensions are allowed in the form of an additional piece of bread, fruits or vegetables. A glass of dry red wine is allowed at most 1 times a week.
To quit diet
It is very important to maintain self -control for women after 50 for women. There is no need to cover up products they have restricted. Ideal for the approximation of the dose assembly remains unchanged: the priority is healthy and not very high calorie foods. After losing weight, try to observe all aspects of the PP, you don't have to lose weight anymore - your shape remains right without effort. To get out of your diet, gradually increase the size of the doses until the average daily calorie content is 1, 5-1, 6, 000 kilocalories.