The ideal diet - Perfect Diet

The desire to reduce weight while maintaining health, progress and good humor. Every day we come to questions, which essentially is the same - to find out what should be the ideal diet for weight loss.

So, in terms of nutrition ideal diet should:

1. be balanced. Dieting for weight loss should include: vegetables, fruits, whole grains, lean meats and dairy products, vegetable oils in small quantities. In this case, nutrition must be part and a fraction, 4-6 times a day (3 main meals and 1-3 snacks).

2. Consist only of natural products.

3. Be varied and tasty. Otherwise difficult to avoid disruptions - Statistics in 86% of short-term diet end premature breakdown or otedaniem "missed calories after the diet.

4. Contain not less than 1200 kcal for women, no less than 1500 kcal - for men. More serious decline in caloric intake leads to slower metabolism, which in turn causes an even greater weight gain immediately after the diet.

5. Number of proteins must be within normal limits. It is very important not to reduce the content in the diet of essential and nonessential amino acids, which regulate many processes in the body - your metabolism, skin and hair, brain function, maintain muscle tissue, and the process of weight loss.

6. Contain a minimal amount of fat. Although excess fat leads to weight gain, their lack of detrimental effect on health. Fats play an important role in the processes of digestion, without them, for example, is not absorbed a number of vitamins.

7. Contain enough fiber and vitamins. Typically, this can be achieved, including in the diet of many vegetables and fruits (in season). Among other things, fiber helps to create a feeling of satiety, not hunger.

8. Include drinking regime. It is important to drink daily about 30 ml of water per 1 kg of body weight, and in hot weather and more. Glass of water, regular or table mineral, drunk in half an hour before meals, helps to normalize digestion and metabolism.

9. To teach people to eat properly, learning to count calories portions "by eye, stimulate eat delicious and well after the completion of the diet.

10. To call for a combination of diet with increased physical activity. Not necessarily go to the gym (at least at first). Begin by walking a brisk pace, charging (exercises for all muscle groups), dancing, swimming and other sports that you like and that you are willing to engage in a lifetime.