To Lose Weight, You Should Eat 9 Times a Day

British nutritionist Susan Jebb found that the more often you eat, the easier it is in the process of weight loss. Especially to lose weight quickly get at nine meals. Naturally, the portions in this mode power supplies must be tiny.

As the experiments showed in which the two groups of subjects consumed the same amount of food, but the first group ate 5 times a day, and the second - 7-9 in the first group weight loss process was very slow, and blood cholesterol levels and blood pressure were significantly higher than in the second.

The secret of the 9 meals a day to keep your blood sugar at a steady level and avoid the receipt of large amounts of fats and carbohydrates. This cannot always be avoided, even with 6 meals a day.

In 9-course meal you should eat every 2-2.5 hours. Meal may consist of toast, butter, yogurt, a bowl of soup, serving salad, slices of steak or fish with vegetables, apples and hot chocolate.

5 Rules Of Quick Weight Loss

Follow these simple rules to achieve excellent results and long to keep a nice shape.

1. Water

It speeds up metabolism, promotes weight loss and restrains appetite, because a glass of water transfer food to help avoid overeating.

2. Fiber

Use not less than 20 grams of fiber every day, getting her out of vegetables, fruits and whole grains. It is proved that this substance reduces the risk of excess weight and helps keep us feeling of satiety.

3. Protein

Per kilogram of body shall be at least 2 grams of protein a day. In the case of a shortage, the body begins to burn fat more slowly.

4. Calcium and vitamin D

Give these substances a special role in any diet. Interacting, they strengthen bone and facilitate weight loss. The best source of these substances - dairy products.

5. Green tea

It was found that green tea is not only prevents obesity and helps to lose weight. That is due to the substance epigallocatechin-3-gallate, which is capable of delaying the start of extra weight, even with regular use of fatty foods. To lose weight, nutritionists recommend drinking at least three cups of tea a day.

Cabbage Diet

Cabbage Diet does not give you amazing results fast, nevertheless, this diet belongs to one of the most effective. This excellent result is achieved diets, primarily due to the very low calorie cabbage, as well as the content contained in this vegetable a large number of vitamins, minerals and fiber, without which the human body cannot function normally. As the name suggests a diet, it is clear that its foundation is the cabbage.

Cabbage Diet is designed for 10 days and compliance with certain rules. Thus, during this diet introduces a categorical prohibition on sugar, salt, flour and confectionery, alcohol. However, without restrictions can be eaten leaves most of cabbage, green tea, water, no gas, and mineral content, as these drinks do not stir up feelings of hunger. Total fluid intake per day should be at least 1-2 liters.

Cabbage Diet Menu

For breakfast: green tea or coffee without sugar or sweeteners, water without the gas, and mineral content.

For lunch: preferably fresh salad with the addition of carrots and vegetable oil and 200 grams of cooked meat (chicken, beef), or lean fish.

At dinner: a salad of fresh cabbage add half of chicken eggs or one quail, one medium apple (can substitute any other fruit, except bananas).

This type of diet, due to the plant tissue of cabbage, effectively stimulates the functioning of the intestines. And also a positive effect on the gastrointestinal tract, liver, kidney, which is especially good for people with diseases of this area. However, people with gastric ulcer or duodenal ulcer, chronic and acute gastritis, enteritis, and colitis, infectious diseases, cabbage diet is contraindicated. A consulting physician is necessary in any case, especially in the presence of any disease.

What Is Fitness

Fitness is quite popular in recent times the form of physical activity. If you go into the theory that we will see that fitness is a science that investigates the mechanisms of human motor activity and its effect on the body. The aim is to improve fitness performance power, flexibility and endurance due to the accumulation of plastic materials and energy. At the same time, the human body functions, providing a complete physical and psychological comfort.

Perhaps the most faithful to the assertion that the fitness is designed to ensure harmony of the human body and soul. If you go back to the translation, the beauty of the soul must match the beauty of the body - and vice versa. Fitness is also a way to relieve stress, unwind after work.

Effective in combating obesity, fitness will be subject to constant change activities. This ensures that the load on different muscle groups, and hence more rapid burning of excess fat.

All About Mono Diets

Mono diets are fashionable in recent dietary guidelines, which promise that the person in just one week can throw three to five pounds.

Protein mono diets

Egg mono diet. During the day, are allowed to eat 3 boiled eggs (without bread and salt) and 2 large grapefruit. You need to drink water, tea and coffee without sugar - as much as necessary. Cons - a little fiber, the intestines may be "unemployed" because of the small amount of food, and hunger on a mono hurts quite badly, especially if you lead an active lifestyle. Pros - the body does not suffer from lack of protein, iron and vitamin C.

Fish mono diet. There are two approaches. In one case, the fish meat is almost devoid of fat (such as haddock or cod) - then a diet supplemented with 1 avocado a day. The second version uses oily fish - say, salmon without adding any food. Cons - there is no boiled salt fish is quite disgusting. Body lacks water-soluble vitamins - B and ascorbic acid. Pros: The diet was well tolerated by people with cardiovascular diseases associated with elevated cholesterol.

Carbohydrate and dairy monodiets

Buckwheat mono diet. One of the most popular (and, incidentally, is the safest). During the three days needed to eat only buckwheat (a glass of raw cereals to brew two cups of boiling water in a thermos, a night to insist on the following day there, dividing by 5 meals). Many combine this not rich diet with 1% yogurt.
Con: buckwheat without salt completely disgusting.
Pros: the body absolutely still operates on this diet for three days, and is deficient only in vitamin C.

Cottage cheese. On the day you can eat 750 g of 5% fat cottage cheese. Drink only unsweetened liquid. Number of meals - 5.
Cons - from cottage cheese for some reason even more hungry.
Pros - this diet glad the liver and intestine, and bone.

How to Choose a Diet

Many diets today promise effective weight loss. How to choose a diet that really lead to better shape and will not hurt your health?

First, I must say that self-select a diet absolutely contraindicated for people suffering from obesity. Only dietitian, based on analysis, can compile such diet in which the weight would be reduced without affecting the health of the patient.

Therefore, the first thing to note is the number of calories in the foods. Everyone understands that the number of calories should be small and how much enough? 1000? 1500? 800? Is there some limit? This limit is different for everyone, and if you know the percentage of fat in your body, it is easy to determine.

The next thing you need to analyze in the selected diet, a number of its essential nutrients, i.e. proteins, carbohydrates and fats.

Make sure that the amount of protein in the diet did not fall below 20-30 grams per day, because insufficient intake of protein will be accompanied by enhanced dissolution of proteins.

Another important indicator, the number of carbohydrates. It should be above 80 g per day. Lower values ​​can cause the phenomenon of hypoglycemia.

Finally, would like to note that there are special therapeutic diets in which the amount of certain nutrients lower physiological minimum.