The metabolic diet allows you to change the hormonal balance of the body. The diet technique is aimed at depressing hormones that contribute to the increase in fat stores, and the activation of hormones that enhance fat breakdown. It includes all nutrients and is therefore complete and safe. It can be observed if desired can be unlimited.
This type of diet will help to lose hateful pounds. In six months it is possible to lose 16-20 kg, in 30 days-10-11 kg. But it all depends on the individual characteristics of a person. The diet is based on the refusal to eat fast carbohydrates. These substances quickly become energy, but if they cannot be consumed on time, then they are deposited in the human body in the form of fat. Here's how extra pounds appear. Therefore, by abandoning fast carbohydrates, you can say goodbye to excess weight. 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 are involved in many vital processes. Therefore, it is impossible to completely abandon them. With a low diet with clothed, slow carbohydrates should include in a diet that turn into energy not so fast. By sticking to all the basic rules, you can get a healthy skin color and magnificent waist.
Familiarization with the diet
The low carbon diet is characterized as an adequate, healthy system. The method regulates the number of carbohydrates used daily for food. Protein products should be included in the food, and food with a large amount of carbohydrates is practically excluded from the diet. It turns out that the body, devoid of the main meal, begins to burn its own fat stores.
With the exception of foods rich in carbohydrates from food, a woman will not be hungry. After all, protein food will come to replace these products. The body will not feel the lack of essential substances if you use a small amount of carbohydrates.
The diet is believed to be contraindicated in patients. However, people with diabetes are prescribed a diet with a low -calorie diet. It not only improves health, but also adjusts the figure. A low carbohydrate diet is a variety of moderation, but not a hunger strike.
Rules for adherence to a diet
It happens that the nerves are already transmitting and I finally want to finally see the reflection of a slender body in the mirror. And then the girls begin to adjust their diet independently, reducing the amount of carbohydrates. This is strictly forbidden! The complete rejection of carbohydrates leads to serious harm to health and their excessive amount will show a zero result. Those who want to lose weight, the experts have developed several rules.
Dietary shades:
- Diet carbohydrates cannot be completely excluded;
- The daily dose of salt should be 2-3 g. Salt can be replaced with lemon juice;
- Physical work can be done 2-3 weeks after the "introduction" of the diet;
- Fat should be treated with great care;
- Additional vitamins need to be taken to adjust to a new rhythm of life;
- It is necessary to consume steamed dishes or in multi -coco, roasted dishes;
- When cooking, it is necessary to pour a little vegetable oil into the pan or not use it at all;
- Eating should be eaten at the same time, it is forbidden to miss food. So you can enhance the desire to eat something and eat more than you should;
- We need to have breakfast after an hour of wakefulness so that the metabolism will immediately join the work;
- You should drink at least 2 liters of liquid a day. It is forbidden to use carbonated drinks.
Can there be side effects?
Each diet is accompanied by any side effects, this cannot be eliminated. But the low carbohydrate diet has a minimum of side effects:
- Much less carbohydrates enter the body, which means that the amount of fiber also decreases, to be prepared for the appearance of constipation;
- The low carbon diet increases cholesterol levels and saturated fat in the body, leading to poor functioning of the heart, blood vessels;
- In order to prevent the body from exhausted, it is important to include fish, offal in the diet.
Products that are allowed with a low -car diet
With a low carbon diet, it is left to use a large number of different products.
List Allowed:
- Vegetables, leafy vegetables: different green, cabbage, zucchini, radishes, eggplant. They can be consumed in any form: canned, cheese, boiled;
- Seeds, nuts are useful during a diet;
- Meat of different animals. But it is better to choose white meat, offal, beef liver. Pork and beef should be consumed moderately;
- Sea fish is full of fat unsaturated acids, so it can be eaten during the diet;
- Seafood;
- Dairy products with low fat content;
- Chicken and quail eggs;
- In small portions, allow to eat cooked brown rice, oatmeal, buckwheat;
- Soy products with a small amount of starch;
- Steam mushrooms or roasted;
- The fruits can also be included in the diet, but only those with a small 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.
Prohibited list:
- Vegetables that include a large amount of starch: beets, potatoes, peas, corn and more. ;
- Various sweets, bread, confectionery;
- Products for pasta and sausages;
- Sour cream, butter, mayonnaise, honey;
- Dry fruits, bananas, grapes.
Low Carbon Diet: Weekly Menu
During the meal, you should definitely drink a glass of water, tea or coffee without sugar.
| Day of the week | Menu |
| Monday | Breakfast: You can eat low cheese with low fat, cucumber salad; Lunch: a small piece of cooked beef, vegetable salad; Afternoon snack: a glass of milk; Dinner: mushroom soup without baking. |
| Tuesday | Breakfast: a glass of yogurt, two boiled eggs; Lunch: stewed cabbage with meat; Afternoon snack: a glass of low -fat kefir; Dinner: boiled beef, fresh cabbage salad, cucumber. |
| Wednesday | Breakfast: mushroom or seafood omelette; Lunch: low fat soup without baking, a small piece of fish, a little greenery; Dinner: cooked seafood, vegetable salad. |
| Thursday | Breakfast: müshley with apple; Lunch: stew with meat; Breakfast: several green apples; Dinner: A small serving of buckwheat porridge. |
| Friday | Breakfast: stew with grated cheese; Lunch: vegetable soup, chicken meat; Afternoon snack: grapefruit; Dinner: porridge made of cooked brown rice. |
| Saturday | Breakfast: 2 eggs, a piece of cheese; Lunch: boiled beef, vegetable salad; Afternoon snack: kefir; Dinner: seafood, vegetable salad. |
| Sunday | Breakfast: cottage cheese casserole; Lunch: chicken, cheese, vegetable salad, green; Afternoon breakfast: cottage cheese pudding; Dinner: fish baked in foil. |
How to get out of a low carbohydrate diet so you don't lose the result?
The diet is the most effective and simple, but after a few months you have to rest so that the body rests. But even if we go to eating immediately, rich carbohydrates are not necessary. Otherwise, the body will start supplying fat again.
The following rules will help in this important case:
- You cannot use much of the food at the same time;
- It is necessary to increase calories every day;
- You should leave the diet for 2 months;
- There should be no more fatty foods than carbohydrate products;
- Blood cholesterol and glucose should not exceed the norm;
- Spice, salt should be used with great caution.
Prohibited products
The choice of weight loss products is dictated not so much by the diet as the principles of a healthy diet. During the Liberation (and preferably for life) you will need to abandon fast food, smoked meats, salt products. The latter attracts the fluid that leads to the formation of edema and, accordingly, to an even more weight. Carbonated drinks, strong and sweet alcohol fall under the ban. We will have to forget about sharp foods, the appetite and causing "tides" in a woman during menopause. It is very important to forever remove sweets, sweets and pastries from the diet - they are rich in fast carbohydrates, which are immediately absorbed and easily established from the side. We will need to limit the amount of meat (pork, beef, lamb) - it turns out to be too heavy for digestion, creating a load for the liver, pancreas and the entire gastrointestinal tract.
Diet compilation characteristics
- The basis of nutrition is plant food. Every day you should eat vegetables, fruits, green-there should be 50-60%in the diet.
- Particular attention is paid to the balance of vitamins B, A, E, RP and polyunsaturated fatty acids in food - it is necessary to choose foods rich in these elements.
- It is important to eat partially - often in small portions. In this case, a lot of energy is consumed for digestion and the size of the stomach is reduced.
- Refrain from tea and any drink after eating. It is advisable to drink 30-40 minutes after meals.
- The main sources of protein are seafood, low fat fish, rabbit, bird (chicken, turkey) and veal.
- The size of the part should not exceed 250-300 grams.
Sports component
In women, after 50, physical activity decreases sharply. This is due, first of all, with age -related changes. Here, too, the ladies get into a vicious circle: without sports due to health status, they recover, leading to even more problems. It is therefore impossible to deny physical activity. All you have to do is choose it in such a way that it is beneficial to the body and does not lead to excessive loads. To do this, consult a doctor and contact a competent trainer who will prepare an individual class program, taking into account age and health.
Because exercise is given a preference for walking, moderate exercise for simulators, Pilates and yoga. Cardio is loaded, if you have never done this before, you should only be taken very carefully after a complete examination and consultation with a doctor.
Menu
All health and contraindications are different - optimal if the weight loss diet develops by a nutritionist, evaluating your health, characteristics of the work of the internal organs, chronic diseases. However, understanding the principles of a healthy diet and knowing the characteristics of your body, you can independently make a comfortable menu for yourself. But this does not cancel regular visits to specialists to control their condition.
For 7 days
If you do not plan to radically change your lifestyle, but want to be in shape before the holiday or vacation, then this menu of the women's diet after 50 will help you throw away 2-3 extra pounds per week. Provided that if you increase physical activity and do not neglect your foot in the clean air.
Monday:
- oatmeal and green tea, apples;
- vegetable soup and salad, tea;
- low fat yogurt;
- potatoes and vinaigrette;
- Low -fat kefir, apple.
Tuesday:
- serving of cottage cheese, tea, pears or apples;
- a piece of fish, Greel vegetables;
- fruit mixture;
- omelette, citrus fruits;
- Yogurt.
Wednesday:
- rice porridge in milk, juice, grapes;
- Chicken cutlets, cabbage cream;
- yogurt;
- zucchini pancakes, cucumbers and tomatoes;
- Green tea.
Thursday:
- oatmeal with berries, coffee with milk, cheesecakes;
- Part of the chicken breast, leafy salad with cucumbers;
- tomato juice;
- Potatoes with fish meatballs;
- Apple.
Friday:
- cottage cheese and raisins, tea, 2 eggs;
- mackerel, vegetables-grill;
- Ryazhenka;
- Buckwheat porridge, seafood salad;
- Banana.
Saturday:
- Seaweed salad with carrots, several nuts, orange and compote;
- chicken soup, a piece of cheese;
- Tea with honey;
- Part of beef, steam vegetables;
- Vegetable juice.
Sunday:
- Beetroot salad, tea, plums;
- Potatoes with green peas, steam heck;
- apple juice;
- ear and stewed vegetables;
- Kefir.
For a month
When planning to review your attitude to a healthy diet and completely change your diet - take a step towards a healthy lifestyle. In this case, the diet is recommended to be monitored for a long time, if possible, throughout their lives. The menu can be made independently, guided by the principles of nutrition for women after 50. We offer different options for food dishes that you can combine at your discretion, trying to make the diet varied and useful.
Breakfast
- Oatmeal on water with dried fruit or on milk with honey.
- High cheese with berries and sour cream.
- Eggs and sandwich with cheese.
- Sliced fruit with sour cream.
- Curds cheese casserole cheese.
- Buckwheat with berries.
- Buckwheat with vegetables.
- Vegetable soup and a piece of bread.
- Corn porridge with chicken breast.
- Boiled potatoes with cucumbers and tomatoes.
- Grill fish with vegetables.
- Vegetarian cabbage rolls.
Populin
- A glass of fruit or vegetable juice.
- Kefir or ash.
- Low -fat yogurt.
- Fruits to choose - apple, pear or orange.
- Boiled fish and vegetable salad.
- 1 potatoes and roasted vegetables.
- Vegetable stew.
- Rice with vinaigrette.
- Fried cauliflower and tomatoes.
- Buckwheat and chicken meat.
If you stick to such a menu for a long time, then small extensions are allowed in the form of an extra piece of bread, fruits or portions of vegetables. A glass of dry red wine is allowed not more than 1 time a week.
Diet
It is very important to maintain self -control, leaving the diet for women after 50. You do not need to throw yourself at products in which they have limited themselves. It is ideal if your approach to compile the ration remains unchanged: the priority will be healthy and not too high -calorie dishes. Once you lose weight, try to observe all aspects of PP, then you will not need to lose weight more - your figure will remain in shape without much effort. To get out of the diet, gradually increase the size of the portions, while the average daily calorie content of the products will be 1, 5-1, 6 thousand kilocalories.