Metabolism. Part 1

Be sure that at least two meals include fast proteins. If you wish, you can eat food rich with proteins throughout the day (it promotes metabolism improvement). Choose as a protein source fish and fowl, they it is more preferable than some beef and mutton. Be careful of fat meat stakes and dairy products, such as cheese and milk. It is worth noticing that low-fat fish and eggs are welcomed more, than a tuna and a cod.

(Note: if you prepare on six people or eat a large number of food, then do not notice what ratio of products. However when you prepare for yourself personally and count calories, it yields noticeable result. Try on yourself and you will notice how it influences extra kilos)

Avoid some cow's milk which is advertized as a calcium source everywhere. Its substitutes in this case: broccoli cabbage, turnip or turnip, goat milk, almonds which are dietary products. Yogurt can also be a calcium source, besides it contains live yogurt cultures and is suitable for people with hypersensibility to lactose more. Pay attention to soy and rice milk. And, if to you digestion of calcium is very important, exclude the products containing carbonic sodium (soda) from a diet.

Diet
For people weighing 45-56 kg (100-125 pounds)

Main diet: 1200 calories a day

Structure: 40% of carbohydrates, 40% of proteins, 20% of fats

Products: 120 grams of a protein (about 17 ounces), 26 grams of fats, 2 fruit, one flour product, give preference to the crude or steamed vegetables.

For people weighing 56-68 kg (125-150 pounds)

Main diet: 1200-1500 calories

Structure: 40% of carbohydrates, 40% of proteins, 20% of fats

Products: 120-150 grams of a protein (about 17-21 ounces), 27-33 grams of fats, 2 fruit, one flour product, give preference to the crude or steamed vegetables.

For people weighing 68-77 kg (150-175 pounds)

Main diet: 1600-1800 calories

Structure: 40% of carbohydrates, 40% of proteins, 20% of fats

Products: 160-180 grams of a protein (about 23-26 ounces), 35-40 grams of fats, 2 fruit, one flour product, give preference to the crude or steamed vegetables.


For people weighing over 77 kg (more than 175 pounds)

Main diet: 1800-2200 calories

Structure: 40% of carbohydrates, 40% of proteins, 20% of fats

Products: 160-180 grams of a protein (about 23-26 ounces), 40-49 grams of fats, 2 fruit, one flour product, give preference to the crude or steamed vegetables.