How to quickly lose 14 kg Weight and not spoil your health?
How to quickly lose 14 kg Weight:
Many of us want to lose weight, and someone even succeeds, but not everyone knows how to maintain optimal weight after that, not to gain again and not harm the body. Blogger Alina Khanykova shared her experience of losing weight, highlighted the main mistakes and made conclusions about how to properly lose weight.
Alina said that in childhood she did not go in for sports, and she always had excess weight. At the moment when the girl decided to start losing weight, she weighed 59 kg with a height of 160 cm. Not so much, but the goal to achieve ideal parameters was already set.
The blogger quickly dropped 14 kg, but spoiled the metabolism, as she chose the wrong weight loss strategy. Alina identified 2 main mistakes , because of which her weight loss was ineffective: Just reduce the amount of food per day without monitoring the diet. At first, the girl decided to limit herself and stopped having breakfast, drinking only a cup of coffee or tea in the morning. For lunch, she bought a mayonnaise salad from a supermarket (100 g), and in the evening after work, she ate heavy writing, for example, fried potatoes with meat.
When Alina found out that consuming protein for weight loss is much more beneficial than carbohydrates, she made another mistake by simply removing carbohydrates from her diet. The blogger ate boiled chicken or fish with cucumbers or beans. For breakfast, she ate cottage cheese or kefir. Due to the wrong approach, Alina worsened the metabolism, causing harm to her body. Now the girl managed to achieve the optimal weight of 48-49 kg, and her metabolism no longer suffers.
What helps to properly lose weight? be sure to drink 1.5 – 2 liters of water per day; eat about once every 3 hours in small portions. The body will get used to the food intake schedule and it will no longer have to store up to the maximum of nutrients from which fat is formed when eating 1-2 times a day; maintain a balance of proteins, fats and carbohydrates, and give preference to complex carbohydrates (rice, buckwheat, oatmeal), rather than simple (pastries, bread, sugar); to play sports, because the more muscle in the body, the faster the metabolism.
How to lose weight quickly: a protein diet will allow you to lose up to 8 kg in 10 days
A balanced protein diet is considered the simplest and most effective weight loss program.
The diet is designed for people who want to lose weight, but do not want to greatly change their lifestyle and give up their favorite foods.
Thanks to it, you can lose up to 8 kilograms and after 10 days you will feel light in the body, writes
The secret of protein diet
This diet is just a find, for those who can easily give up sweet and starchy foods, but without meat they can’t live a day.
Everything is simple here: you need to abandon fats and carbohydrates, giving preference to protein.
Nutritionists prophesy that in two weeks of a protein diet, you can lose from 5 to 8 kilograms, gaining lightness throughout the body.
How to lose weight by 1 kg per day and cleanse the body: the rules of the Swedish diet
All the magic, due to the fact that depriving the body of the main fuel – carbohydrates, it begins to draw energy from its own reserves, and the most beautiful thing is that you will not feel hunger.
And one more advantage of a protein diet, getting an excess of protein with food, your body does not lose the building materials it needs, so unlike other diets, it does not lead to loss of muscle mass.
The main aspects of the protein diet
It is very important to ensure that there is enough water in the diet (1.5-2 liters of pure water without gas), because with an increase in protein in your diet, there is a huge load on the kidneys and the body loses fluid.
Like all diets, they imply a severe restriction in nutrition and deprivation of its diversity, which can lead to deterioration due to deprivation of necessary vitamins and minerals.
Therefore, during the diet, it is advisable to use a vitamin-mineral complex.
And last, due to the restriction of carbohydrates for a long time, metabolic disorders can occur.
Therefore, it is not necessary to extend the diet, in an effort to achieve great results, more than the prescribed period of 10-14 days and repeat the protein diet can be no more than 1-2 times a year.
With diseases of the kidneys, digestive organs, the elderly and very complete people, a protein diet is contraindicated.
List of allowed products:
Any meat products (boiled, baked, steamed)
All kinds of birds
Any kind of fish
All vegetables except potatoes, carrots, beets, green peas, and legumes.
White cabbage and cauliflower, pumpkin, zucchini, greens, cucumbers are very useful.
If you make a salad, season it only with olive or sunflower oil and lemon juice.
Black and green tea, respectively, without sugar.
All other products will have to be forgotten within 10-14 days.
Eat as much as you need to saturate the body, just consider the ratio of protein foods and vegetables, each meal should be 2: 1, vegetables are half as much.
Small additions to the protein diet: Preferably, if you give preference to 5 meals a day and the last meal should be no later than 3 hours before bedtime.
Taboo for alcohol, smoked meats, salinity and pickled foods.
Exit from the diet is neat, do not attack the sweet and starchy foods.
Recall, earlier, the “Explorer” reported how to
get rid of fat on the abdomen and sides in 2 weeks .
10 high protein foods. What to eat after a workout
It’s no secret that protein is an extremely important element for building muscle. On average, an adult needs to get up to 100 grams of protein daily. Calculations are based on the amount of 0.8-1.5 grams per kilogram of weight. But these figures apply to those in whose life there is no active training. For athletes, this figure can increase several times. Where to get so many substances we need? We’ve compiled the 10 best high protein foods available to help you get the body of your dreams.
Low fat cottage cheese :
Casein, a nutritious protein found in cottage cheese, is absorbed by 97% and can block hunger for several hours. However, overdoing it with him is also not worth it. In some people, “milk” in the body is absorbed worse. This can lead to skin rashes and digestive problems.
Although a large amount of fat is also present in the cheese, no one will deny its benefits. Again, in order not to go beyond the daily calorie, choose low-fat varieties of the product.
Perhaps the most popular source of protein. But do not forget about the important rules of meat consumption. To maximize the preservation of useful properties, cooking in water or steam is considered the best way to cook. Remember that you can come to an ideal figure only by refusing harmful additives and sweet fatty sauces.
Another type of meat that can provide your body with all the necessary amino acids – zinc, iron and other trace elements. Low-fat beef is digested much more easily than other types of meat.
The protein in the egg is considered the most beneficial. It has the highest digestibility and helps to form the tissues of the body. In addition, the product is rich in choline and vitamins B 12 and D. These are substances that are important for maintaining overall energy levels.
Too many marine inhabitants contain healthy fats and do not include carbohydrates at all. Tuna is a clear leader among them. This is a real storehouse of protein. It contains 25 grams per 100 grams of product.
150 grams of boiled shrimp contains as much as 37 grams of protein. By the way, they are also low in calories – about 140 kcal per serving. So feel free to add them to the salad for dinner.
Nuts are widely known as a product rich in healthy unsaturated fats, but they also contain a lot of protein. In addition, according to researchers, people who eat a handful of nuts a day are 20% less at risk of dying from various ailments. The main thing is not to overdo it, because in 100 grams of nuts about 500 kcal, and this is almost like in one bar of chocolate.
Yogurt is a great snack. It is important that it is natural. After all, yogurts that are on store shelves often contain unnecessary sugars and preservatives. Such yogurt can be a full light breakfast, as well as dressing for other dishes. In one serving – 13-20 grams of protein, which is almost two times more than in ordinary yogurt.
This is the record for the number of protein among side dishes. It is actively consumed by athletes to increase the effectiveness of training. In addition to protein, buckwheat contains a lot of fiber, which helps improve digestion and speed up metabolism.