The metabolic diet allows you to change the hormonal balance of the body. The food technique aims to depress hormones that contribute to an increase in fat reserves and the activation of hormones that increase fat decay. Includes all nutrients, so it is full and safe. It can be observed if desired can be unlimited.
This type of diet will help you lose hated kilograms. In six months, it is possible to lose 16 to 20 kg in 30 days-10-11 kg. But it all depends on a person's individual characteristics. The diet is based on the refusal to eat fast carbohydrates. These substances are quickly converted into energy, but if they cannot be spent in time, they will be deposited in the human body in the form of fat. This is how the extra pounds appear. Therefore, abandoning fast carbohydrates, you can say goodbye to overweight. But everything is not so simple, it is necessary to study a low carbohydrate diet so as not to harm health.
Carbohydrates are substances that participate in many vital processes. Therefore, it is impossible to abandon them completely. With a low -carbal diet, slow carbohydrates should include in the diet, which are converted to not so fast energy. Adhering to all the basic rules, you can get a healthy skin color and a magnificent waist.
Known with the diet
The low -carb diet is characterized as a healthy and suitable energy system. The method adjusts the number of carbohydrates used daily for food. Protein products should be included in food, and foods with a large amount of carbohydrates are virtually excluded from the diet. It turns out that the body, devoid of the main nutrition, begins to burn its own fat reserves.
Excluding food -rich foods from food, a woman will not be exhausted hungry. After all, protein foods will replace these products. The body will not miss the main substances if you use a small amount of carbohydrates.
It is believed that the diet is against -Indicated in patients. However, people with diabetes are prescribed a low calorie diet. Not only improves health but also adjusts the figure. The low carbohydrate diet is a variety of power in moderation, but not a hunger strike.
Rules for compliance with a diet
It turns out that the nerves are already delivering and I finally want to see the reflection of a slender body in the mirror. And then girls start adjusting their diet independently, reducing the amount of carbohydrates. Doing this is strictly forbidden! A complete carbohydrate rejection implies severe health damage, and its excessive amount will show a zero result. Those who want to lose weight, experts have developed various rules.
Diet nuances:
- Diet carbohydrates cannot be completely excluded;
- The daily dose of salt must be 2-3 g. Salt can be replaced by lemon juice;
- Physical work can be done 2-3 weeks after the "introduction" of the diet;
- Fat should be treated with great caution;
- It is necessary to take additional vitamins to tune a new pace of life;
- It is necessary to consume steam cooked dishes or a multi -cook cook, roasted;
- When cooking, it is necessary to spill a little vegetable oil in the pan or not to use it;
- EAT should be consumed at the same time, it is forbidden to skip food. Thus you can strengthen the desire to eat something and eat more than it should;
- We need to have breakfast after an hour of waking so that metabolism immediately joins work;
- You need to drink at least 2 liters of liquid a day. It is prohibited to wear carbonated drinks.
Can there be side effects?
Each diet is accompanied by side effects, this cannot be eliminated. But a low carbohydrate diet has a minimum of side effects:
- Much less carbohydrates enter the body, which means that the amount of fiber also decreases, is prepared for the appearance of constipation;
- Low -Carb diet increases the level of cholesterol and saturated fats in the body, which leads to heart malfunction, blood vessels;
- To prevent the body from running out, it is important to include fish, offal in the diet.
Products allowed with a low diet -carb
With a low carbohydrate diet, it is allowed to use a large number of several products.
Allowed list:
- Vegetables, leafy vegetables: various green, cabbage, zucchini, radish, eggplant. They can be consumed anyway: canned, cheese, cooked;
- Seeds, nuts are useful during a diet;
- Meat of different animals. But it is better to choose white meat, offal, meat liver. Pork and beef meat should be consumed in moderation;
- Sea fish is full of unsaturated fatty acids, so it can also be consumed during the diet;
- Seafood;
- Dairy products with low fat percentage;
- Chicken and quail eggs;
- In small portions, it is allowed to eat cooked brown rice, oats, sarracene wheat;
- Soy products where there is a small amount of starch;
- Steam cooked mushrooms or roasts;
- Fruits can also be included in the diet, but only those where there is a scarce amount of sugar: kiwi, green apples, citrus fruits.
What is included in the list of prohibited products?
Based on the name of the diet, carbohydrate -rich components should be removed from power.
Forbidden list:
- Vegetables, which include a large amount of starch: beetroot, potatoes, peas, corn, etc. ;
- Several sweets, bread, confectionery;
- Mastas and sausage products;
- Sour cream, butter, mayonnaise, honey;
- Dry fruits, bananas, grapes.
Low Diet -Carb: Weekly Menu
During meals, you should definitely drink a glass of water, tea or sugar without sugar.
| Day of the week | Menu |
| Monday | Breakfast: You can eat low -fat cottage cheese casserole, cucumber salad; Lunch: a small piece of cooked meat, vegetable salad; Afternoon snack: a glass of milk; Dinner: mushroom soup without baking. |
| Tuesday | Breakfast: a glass of yogurt, two boiled eggs; Lunch: cooked cabbage with meat; Afternoon snack: a glass of low fat kefir; Dinner: cooked meat, fresh cabbage salad, cucumber. |
| Wednesday | Breakfast: omelet with mushrooms or seafood; Lunch: Low soup -Grarado without baking, a small piece of fish, a small vegetation; Dinner: cooked seafood, vegetable salad. |
| Thursday | Breakfast: Müshley with an apple; Lunch: stew with meat; Snack: Two green apples; Dinner: A small portion of Sarraceno wheat porridge. |
| Friday | Breakfast: Team with grated cheese; Lunch: vegetable soup, chicken; Afternoon snack: grapefruit; Dinner: boiled brown rice porridge. |
| Saturday | Breakfast: 2 eggs, a piece of cheese; Lunch: cooked meat, vegetable salad; Afternoon Snack: Kefir; Dinner: seafood, vegetable salad. |
| Sunday | Breakfast: Cottage cheese casserole; Lunch: Chicken, cheese, vegetable salad, vegetables; Afternoon snack: curd pudding; Dinner: Baked fish in aluminum foil. |
How to get out of a low carbohydrate diet so as not to lose the result?
The diet is the most effective and simpler, but after a few months you should take a break for the body to rest. But even if they immediately go to nutrition, the rich carbohydrates do not need. Otherwise, the body will begin to provide fat again.
The following rules will help in this important case:
- You cannot use a large portion of food at the same time;
- It is necessary to increase calories every day;
- From the diet, you need to leave for 2 months;
- There should be no more fatty foods than carbohydrate products;
- The level of cholesterol and blood glucose should not exceed the standard;
- Seasoning, salt should be used with great caution.
Prohibited products
The selection of weight loss products is dictated not so much by the diet and the principles of the healthy diet. At the time of liberation (and preferably for life), you will have to abandon fast food, smoked meats, salty products. The latter attracts the liquid, which leads to edema formation and, consequently, to an even greater weight. Carbonated drinks, strong and sweet alcohol fall under the ban. We will have to forget about acute foods, inciting appetite and causing "tides" into a woman during menopause. It is very important to remove sweets, sweets and confectionery from the diet - they are rich in fast carbohydrates, which are instantly absorbed and easily accommodated on the sides. We will have to limit the amount of meat (pork, beef, lamb) - ends up being very heavy for digestion, creating a load for the liver, pancreas and the entire gastrointestinal tract.
Characteristics of compiling the diet
- The basis of nutrition is plant foods. Every day you need to eat vegetables, fruits, vegetables to be 50 to 60%in the diet.
- Special attention is given to the balance of vitamins B, A, E, PP and polyunsaturated fatty acids in food - it is necessary to choose rich foods in these elements.
- It is important to eat fractionally - usually in small portions. In this case, a lot of energy is spent on digestion and stomach dimensions are reduced.
- Avoid tea and any drink after eating. It is advisable to drink 30-40 minutes after eating.
- The main sources of protein are seafood, low fat fish, rabbit, bird (chicken, turkey) and veal.
- The size of the party should not exceed 250-300 grams.
Sports component
In women, after 50 years, physical activity falls sharply. This is due first and foremost with age -related changes. And here often women fall into a vicious circle: without playing sports due to health, they recover, which leads to even greater problems. Therefore, it is impossible to refuse physical activity. It is only necessary to choose it in such a way that it is useful for the body and does not lead to excessive cargo. To do this, consult a doctor and contact a competent coach who will develop an individual class program taking into account age and health.
As exercise, preference is given to walking, moderate exercises in simulators, pilates and yoga. Cardio carries, if you have never done it before, you need to get close carefully after an exam and complete consultation with a doctor.
Menu
All health and against -indications are different - ideal if the weight loss diet is developed by a nutritionist, evaluating your health, characteristics of internal organ work, chronic diseases. However, understanding the principles of a healthy diet and knowing the characteristics of your body, you can compensate independently a comfortable menu for yourself. But this does not cancel regular visits to experts to control your condition.
For 7 days
If you do not plan to radically change your lifestyle, but want to bring yourself in a way before vacation or vacation, this diet menu for women after 50 will help discard 2-3 extra kilograms in a week. As long as you increase physical activity and do not neglect to foot fresh.
Monday:
- oats and green tea, apples;
- Vegetable soup and salad, tea;
- Low yogurt;
- potatoes and vinaigrette;
- Low fat kefir, apple.
Tuesday:
- a portion of cottage cheese, tea, pears or apples;
- a piece of fish, Greel vegetables;
- Fruit mixture;
- omelette, citrus;
- yogurt.
Wednesday:
- Rice porridge in milk, juice, grapes;
- Chicken chops, cabbage group;
- yogurt;
- Zucchini pancakes, cucumbers and tomatoes;
- Green Tea.
Thursday:
- Oatmeal porridge with fruits, coffee with milk, cheesecakes;
- a portion of chicken breast, leaf salad with cucumbers;
- tomato juice;
- Potatoes with fish meatballs;
- litter.
Friday:
- Cottage cheese casserole and raisins, tea, 2 eggs;
- mackerel, vegetables-sprinkles;
- Ryazhenka;
- Sarraceno wheat porridge, seafood salad;
- banana.
Saturday:
- Marine algae salad with carrots, various nuts, orange and jam;
- Chicken soup, a piece of cheese;
- tea with honey;
- A portion of meat bars, steam vegetables;
- Vegetable juice.
Sunday:
- Beetroot salad, tea, plums;
- potatoes with green peas, hé -vapor;
- apple juice;
- Ear and cooked vegetables;
- Kefir.
For a month
By planning to reconsider your attitude to a healthy diet and completely change your diet - take a step towards a healthy lifestyle. In this case, it is recommended that the diet be observed for a long time, if possible, all life. The menu can be done independently, guided by the principles of nutrition for women after the age of 50. We offer different options for dietary meals that you can combine at your discretion, trying to make the diet varied and useful.
Breakfast
- Oats in water with dried fruits or milk with honey.
- Cottage cheese with low content with fruits and sour cream.
- Eggs and sandwich with cheese.
- Fruit cut with sour cream.
- Cottage cheese casserole.
- Sarracene wheat porridge with fruits.
- Sarracene wheat porridge with vegetables.
- Vegetable soup and a piece of bread.
- Corn porridge with chicken breast.
- Potatoes cooked with cucumber and tomatoes.
- Grill fish with vegetables.
- Vegetarian cabbage rolls.
Popricians
- A glass of fruits or vegetable juice.
- Kefir or ashes.
- Low yogurt.
- Fruits to choose from - apple, pear or orange.
- Fish salad and cooked vegetables.
- 1 potatoes and baked vegetables.
- Vegetable stew.
- Rice with vinaigrette.
- Cabbage -Fryflor and tomatoes.
- Sarraceno wheat porridge and chicken chop.
If you adhere to such a menu for a long time, small extensions will be allowed in the form of an additional piece of bread, fruits or portions of vegetables. No more than 1 time a week, a glass of dry red wine is allowed.
Diet skirt
It is very important to maintain self -control, leaving the diet for women after the age of 50. There is no need to attack the products in which they were limited. It is ideal if your approach to compile the feed remains unchanged: the priority will be healthy and not too high -calorie pluts. After losing weight, try to observe all aspects of PP, so you won't have to lose more weight - your figure will remain in shape without much effort. To get out of the diet, gradually increase the size of the portions until the average daily calorie content of the products is 1, 5-1, 6 thousand kilocalories.