The metabolic diet allows you to change the hormonal balance of the body. The dietary technique is aimed at depressing hormones that contribute to an increase in fat reserves, and the activation of hormones that enhance the decay of fats. It includes all nutrients, therefore it is full and safe. It can be observed if desired can be unlimited.
This type of diet will help lose hated kilograms. 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 are quickly converted into energy, but if they cannot be spent on time, then they are deposited in the human body in the form of fat. This is how extra pounds appear. Therefore, 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 taking part in many vital processes. Therefore, it is impossible to completely abandon them. With a low -carbal diet, slow carbohydrates should include in the diet, which are converted into energy not so fast. Adhering to all the basic rules, you can get a healthy skin color and a magnificent waist.
Acquaintance with the diet
The low -carb diet is characterized as an adequate, healthy power system. The method adjusts the number of carbohydrates used daily for food. Protein products should be included in 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 nutrition, begins to burn its own fat reserves.
Excluding foods rich in carbohydrates from food, a woman will not exhaust herself with hunger. After all, protein food will come to replace these products. The body will not feel the lack of the main substances if you use a small amount of carbohydrates.
It is believed that the diet is contraindicated in patients. However, people with diabetes are prescribed a low -calorie diet. It not only improves health, but also adjusts the figure. Low carbohydrate diet is a variety of power in moderation, but not a hunger strike.
Rules for compliance with a diet
It happens that the nerves are already handing over and I want to finally see the reflection of a slender body in the mirror. And then the girls begin to independently adjust their diet, reducing the amount of carbohydrates. To do this is strictly forbidden! A complete rejection of carbohydrates entails serious harm to health, and their excessive amount will show a zero result. Those who want to lose weight, experts developed several rules.
Diet nuances:
- Carbohydrates from the diet cannot be completely excluded;
- The daily dose of salt should be 2-3 g. Salt can be replaced with lemon juice;
- Physical labor can be done 2-3 weeks after the "introduction" of the diet;
- Fat must be treated with great caution;
- It is necessary to take additional vitamins to tune in to a new rhythm of life;
- It is necessary to consume dishes cooked steamed or in a multi -cook, baked dishes;
- When cooking, it is necessary to pour into the pan quite a bit of vegetable oil or not to use it at all;
- Eat should be eaten at the same time, it is forbidden to skip food. So you can strengthen the desire to eat something and eat more than it should;
- We need to have breakfast after one hour of wakefulness so that the metabolism immediately joins the work;
- You need to drink at least 2 liters of liquid per 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 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, be prepared for the appearance of constipation;
- The low -carb diet increases the level of cholesterol and saturated fats in the body, which leads to poor functioning of the heart, blood vessels;
- To prevent the body from depleted, it is important to include fish, offal in the diet.
Products that are allowed with a low -carb diet
With a low -carb diet, it is allowed to use a large number of various products.
Allowed list:
- Vegetables, leafy vegetables: various greens, cabbage, zucchini, radish, 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 in moderation;
- The sea fish is full of fatty unsaturated acids, so it can also be eaten during the diet;
- Seafood;
- Dairy products with a low percentage of fat content;
- Chicken and quail eggs;
- In small portions, it is allowed to eat cooked brown rice, oatmeal, buckwheat;
- Soy products in which there is a small amount of starch;
- Steamed mushrooms or baked;
- Fruits can also be included in the diet, but only those in which there is a meager amount of sugar: kiwi, green apples, citrus fruits.
What is included in the list of prohibited products?
Based on the name of the diet, components rich in carbohydrates should be removed from the power.
Forbidden list:
- Vegetables, which include a large amount of starch: beets, potatoes, peas, corn, etc. ;
- Various pastries, bread, confectionery;
- Pasta and sausage products;
- Sour cream, butter, mayonnaise, honey;
- Dry fruits, bananas, grapes.
Low -carb diet: weekly menu
During meals, you must definitely drink a glass of water, tea or coffee without sugar.
| Day of the week | Menu |
| Monday | Breakfast: you can eat low -fat cottage cheese casserole, cucumber salad; Lunch: a small piece of boiled beef, vegetable salad; Afternoon snack: a glass of milk; Dinner: mushroom soup without roasting. |
| 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 salad of cabbage, cucumber. |
| Wednesday | Breakfast: omelet with mushrooms or seafood; Lunch: low -fat soup without roasting, a small piece of fish, a little greenery; Dinner: boiled seafood, vegetable salad. |
| Thursday | Breakfast: Müshley with an apple; Lunch: stew with meat; Snack: A couple of green apples; dinner: a small portion of buckwheat porridge. |
| Friday | Breakfast: stew with grated cheese; Lunch: vegetable soup, chicken; Afternoon snack: grapefruit; Dinner: porridge made of boiled 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, greens; Afternoon snack: curd pudding; Dinner: Fish baked in foil. |
How to get out of a low carbohydrate diet so as not to lose the result?
The diet is the most effective and simple, but after a few months you should take a break so that the body rests. But even immediately go to nutrition, rich carbohydrates do not need to. Otherwise, the body will begin to supply fat again.
The following rules will help in this important case:
- You can not 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 products with carbohydrates;
- The level of cholesterol and glucose in the blood should not exceed the norm;
- Seasoning, salt must be used with great caution.
Forbidden products
The selection of products for weight loss is dictated not so much by diet as the principles of healthy diet. At the time of deliverance (and preferably for life) you will have to abandon fast food, smoked meats, salty products. The latter attract the liquid, which leads to the formation of edema and, accordingly, to even greater weight. Carbonated drinks, strong and sweet alcohol fall under the ban. We’ll have to forget about acute foods, inciting appetite and causing "tides" in a woman during menopause. It is very important to forever remove pastries, sweets and confectionery from the diet - they are rich in quick carbohydrates, which are instantly absorbed and easily settled on the sides. We will have 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 all the gastrointestinal tract.
Features of compiling the diet
- The basis of nutrition is plant food. Every day you need to eat vegetables, fruits, greens-there should be 50-60%in the diet.
- Particular attention is paid to the balance of vitamins B, A, E, PP and polyunsaturated fatty acids in food - it is necessary to choose food rich in these elements.
- It is important to eat fractionally - often in small portions. In this case, a lot of energy is spent on digestion, and the dimensions of the stomach are reduced.
- Refrain from tea and any drinks 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 portion should not exceed 250-300 grams.
Sports component
In women, after 50, physical activity drops sharply. This is due, first of all, with age -related changes. And here very often ladies fall into a vicious circle: without playing sports due to health status, 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 loads. To do this, consult a doctor and contact a competent coach, who will draw up an individual class program taking into account age and health.
As physical exercises, preference is given to walking, moderate exercises on simulators, Pilates and yoga. The cardio loads, if you have never done this before, you need to approach very carefully only after a complete examination and consultation with a doctor.
Menu
All health and contraindications are different - optimal if the diet for weight loss is developed by a nutritionist, evaluating your health, features of the work of internal organs, chronic diseases. However, understanding the principles of a healthy diet and knowing the features of your body, you can independently make up 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 bring yourself into a form before the holiday or vacation, then this menu of the diet for women after 50 will help discard 2-3 extra kilograms in a week. Provided, if you increase physical activity and do not neglect on foot walks in the fresh air.
Monday:
- oatmeal and green tea, apples;
- vegetable soup and salad, tea;
- low -fat 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 mix;
- omelet, citrus;
- yogurt.
Wednesday:
- rice porridge in milk, juice, grapes;
- chicken cutlets, cream-soup from cabbage;
- yogurt;
- zucchini pancakes, cucumbers and tomatoes;
- green tea.
Thursday:
- oat porridge with berries, coffee with milk, cheesecakes;
- a portion of chicken breast, leaf salad with cucumbers;
- tomato juice;
- potatoes with fish meatballs;
- apple.
Friday:
- casserole of cottage cheese and raisins, tea, 2 eggs;
- mackerel, vegetables-grille;
- 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;
- A portion of beef-grilles, steam vegetables;
- Juice from vegetables.
Sunday:
- beet-cheese salad, tea, plums;
- potatoes with green peas, steam hek;
- apple juice;
- ear and stewed vegetables;
- kefir.
For a month
When planning to reconsider 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 observed for a long time, if possible, all their life. The menu can be made independently, guided by the principles of nutrition for women after 50. We offer different options for food meals that you can combine at your discretion, trying to make the diet varied and useful.
Breakfast
- Oatmeal on water with dried fruits or on milk with honey.
- Low -fat cottage cheese with berries and sour cream.
- Eggs and sandwich with cheese.
- Fruit cut with sour cream.
- Cottage cheese casserole.
- Buckwheat porridge with berries.
- Buckwheat porridge with vegetables.
- Vegetable soup and a piece of bread.
- Corn porridge with chicken breast.
- Boiled potatoes with cucumbers and tomatoes.
- Gril fish with vegetables.
- Vegetarian cabbage rolls.
Popuricians
- A glass of fruit or vegetable juice.
- Kefir or ash.
- Low -fat yogurt.
- Fruit to choose from - apple, pear or orange.
- Boiled fish and vegetable salad.
- 1 potatoes and baked vegetables.
- Vegetable stew.
- Rice with vinaigrette.
- Fried cauliflower and tomatoes.
- Buckwheat porridge and chicken cutlet.
If you adhere to such a menu for a long time, then small extensions are allowed in the form of an additional piece of bread, fruit or portions of vegetables. No more than 1 time per week, a glass of dry red wine is allowed.
Exit from the diet
It is very important to maintain self -control, leaving the diet for women after 50. No need to pounce on products in which they limited themselves. It is ideal if your approach to compiling the ration remains unchanged: the priority will be healthy and not too high -calorie dishes. After losing weight, try to observe all aspects of the PP, then you will not have to lose weight more - your figure will remain fit without much effort. To get out of the diet, gradually increase the size of portions until the average daily calorie content of products will be 1. 5-1. 6 thousand kilocalories.