How to make a diet?

Before making the plan of food, it is necessary to consider the next moments:

1. How often you will eat: 3, 5 or 8 times a day? You can make 3 main meals and 2 having a snack, or there are in the small portions each 2 hours. Everything depends on what way of life at you.

2. What is the time you can spend for cooking? If you the busy person or do not like to cook, or, on the contrary, love, then it is necessary to make the menu taking into account this factor. As for some time it is necessary to reduce the number of visits of cafe and restaurants.

3. Whether you like to indulge yourself something tasty every day? If you do not think of yourself without something tasty, reserve in menu 100 – 200 calories a day. And you will be able to afford 1 candy, ice cream or something in this spirit.

4. How many do you assume to train? If you are aimed at result, then surely give 30 minutes a day to physical activity. Depending on quantity and intensity, you determine the maximum number of calories. It is considered that the optimum number of calories for persons interested to lose weight is figure 1000, and for maintenance of weight enough 1500 calories are normal.



We make the plan of food. So, the balanced food relies on the following principles:

- The person has to consume less energy, than spends. In this case fat means. Creating deficiency of calories, we force our organism to burn excess fat.

- The proper correlation of water and food will help to be sated and not to allow overeating quicker.

- The principle "25 – 50 - 25". On 25% of day calories for a breakfast and a dinner, and 50% – for lunch. Though, considering the way of life, you can trade places a breakfast and a lunch.

- Do not exhaust an organism too small number of calories. Healthy fear of completeness – it is normal. But you should not go too far. Otherwise will begin: withdrawal pains of nails, hair loss and other unpleasant changes in an organism.

- Eat, at least, three times a day. It is desirable to do it approximately at the same time.

- Eat more cellulose. So you will be able longer to keep sense of fulness. It can be cellulose in the form of additives, and there can be wholegrain small loafs and porridges.

- Choose products with low calorie content among identical goods. For an example, between 3% and 1% milk choose the last. Absolutely fat-free you should not buy.

- You watch portions. Eat on a small plate. To eat a bowl of carrots it is not shameful, and here cheese or pizza already badly. Control of portions – rather psychological reception for your consciousness.

- You do not seek to eat everything from a plate. As soon as felt satiety, stop to eat. Do not report. Eating more, than it is necessary, you stretch the stomach, and next time you will eat more.

- Watch yourself. Observation – a key to success. Each organism in own way reacts to food. Someone grows thin on rice, and someone creeps away from it. Therefore watch yourself.

- Study literature. Many diets contain very useful tips on weight loss. For example, weight loss stages, or councils for the choice of products. Read, study and compare.

- Encourage yourself. Constant restrictions can lead to failure. Therefore indulge yourself. And as to make it, solve.

Yes, it is labor-intensive process. But if you are on throwing off a couple of kilograms in a forceful mood, you with interest will consider calories and to experiment. Especially as such arithmetics will serve good service to you. We sometimes lose control over ourselves, and coming back to the checked diet you quickly will return yourself a form.