Therefore, the surest way to lose weight - snizheniekaloriynosti ready meals, by changing the method of their preparation ilikorrektirovki dishes.
How to do it?
calories can be reduced without changing their taste ilyubimogo flavor.You can lose weight while continuing to eat lyubimuyupischu.
The first thing you can do - replace your favorite dairy products imyasnye reduced calorie products.For example, instead of fatty pork and baraninymozhno use lean turkey, chicken or lamb.During prigotovleniyakozhu and fat must be cut.Meneekaloriynye products obtained by cooking in a steamer.
polutoraprotsentnoe milk to drink, and kefir, yogurt itvorog take a zero-fat.As for the taste, because they are virtually unchanged, zatokaloriynost reduced significantly.Myasoneobhodimo not just post but is in small quantities.For odnogoperekusa enough piece of meat the size of the palm of your floor, it primernovosemdesyat-hundred grams.
By reducing the amount of food eaten, snizhaetsyasutochnaya calorie.
important point when power - to know how fast povyshaetsyauroven blood glucose after eating the food.Glucose forms daetvam fat and energy for the next day.For products designated as glikemicheskogoindeksa (GI).
Foods with a high glycemic index ochenbystro digested and quickly raises blood glucose.The body also nachinaetzapasat it.After that, the level of glucose in the same plummeting.Cutting glucose lowering a person begins to feel that he wants to eat.That is why we overeat.
course, you can eat sweet foods vysokimsoderzhaniem GI, though in this case the calorie neytralizovyvat.Kak have to say many nutritionists, food, with excess fat iglikemicheskogo index can replace vegetables and fiber, which nihnahoditsya.Due to the fact that low-calorie fruits and contain bolshoyobem fiber, they fill the stomach and intestines, decelerating fat absorption of carbohydrates into the blood of the human body.As a result nasyscheniestanovitsya longer and the number of daily calorie reduced.
First of all, the food should be consumed alternately sfruktami.The more calories, the more you should eat fruits, chtobyneytralizovat of the fat.If the dish a little calories, the ratio sfruktami it should be one to two.If a lot of calories - one in three.
The more fiber in the fruit, the more intense they budutborotsya with fats.
glikemicheskiyindeks How to reduce?
Another rule - to reduce the glycemic index (GI) Pomeroy meal.If in the morning you can afford sweets or pastries down the GOP, while not forgetting the fruits, then eat lunch foods nizkimGI.These include cereals and vegetables.For dinner, it is better not upotreblyatkaloriynuyu food.Instead, you can eat lean meat, cheese or vypitkefira low fat content.
not worth the time to check with this table GI.Vmesto note the following information.The highest number of GI imeetsahar and all its derivatives.These include cakes, sweets, white bread.The dealer GIzametno below.Fruit stand in the pervommeste at the lower content of the glycemic index.
should know that the more processed the product was exposed to, the greater egovsasyvaemost and GI.
main thing - a combination
combination of products in dishes eaten - an important process, so you should give this osoboevnimanie.You do not need to eat meat with pasta or potato products.Such combination contains ogromnoekolichestvo calories.
Such garnirpravilnee just replace vegetable garnish, baked, stewed ilimarinovannym.The main thing - without potatoes.Such food will not be less busy, but you can not add on extra kilos.Rice or other high-calorie foods also prevoskhodnosochetayutsya with different vegetables.
Three simple retseptasnizheniya calorie meals
Many sauces are added to your favorite dishes znachitelnoekolichestvo calories.Cream, sour cream, are the leaders in this field.Ketchup an exception, because its composition as a thickener ispolzuetsyasahar.They are all very tasty, but contain a lot of fat and excess calories.
in very moderate amounts necessary ispolzovatrastitelnoe oil.Fill salad with apple vinegar or yoghurt nesladkimobezzhirennym.And tasty, and useful dlyaorganizma.
Keep the chtopete
lot of calories contained in alcohol, tea and coffee, which vylyubite drink.
Drink coffee or tea smolokom disclaims sugar.Either drink the sweet tea in the morning when ukalory begins livelihoods.From soft drinks to give better ivovse because they bring great harm to health.
Alcohol is better to drink in moderation, because it causes the appetite, and this is again overeating and, accordingly, the excess supply of grease.Kvas is not meneeopasen of calories.
Meatballs and burgers from the supermarket - zavyshennoykaloriynostyu products, since they are often added to bread and cheap fats.Pancakes and dumplings have vysokoykaloriynostyu due to flour and dough.
If you like burgers - buy meat at the store, and cook patties sdelaytefarsh home.
better to abandon all kinds of advertised yoghurt, takkak they include the whole complex of calories.That's how much is contained in tselomobede.And eat a bottle you can hardly.