"Everyone has heard that you need to eat rationally,correctly choosing foods for your diet to meet the needs of the organism in proteins, fats and carbohydrates. So what are the elements to which they are necessary for us, and how much to use them to burn extra fat? Let us dwell in more detail.
Protein is a protein - a building material of fabricsin our body. By itself, this element is simply necessary for the growth of muscle tissue. What we need to know who decided to take care of her figure, about protein?
Protein should be fresh, preferably bought at the market, rather than in a supermarket.
Fresh fish, fresh chicken, veal, beef, etc.
Seafood (scallops, crabs, shrimp, squid, etc.) - it's not just high-quality protein, but also a storehouse of minerals and vitamins, is a protein that is easily digestible, it does not contaminate the body.
Egg. Egg protein is a protein in a pure form. The egg must be present in your diet every day, because it contains a full complement of amino acids. One or two boiled eggs a day is mandatory. Yolks more than 1-2 daily use is not necessary in these harmful fats.
Do not eat the same foods, protein should be different.
Try to eat all kinds of foods. Squid, eggs, chicken, cottage cheese, fish. Note proteins are antagonists carbohydrates. That is, if food protein, then, as a rule, it does not contain carbohydrates, and vice versa. If we take, for example, cod fish - it has to 100g from 17do 20 grams of protein, with nearly 0 carbohydrates. If you take herbal products, such as buckwheat - about 70g of carbohydrates and very little (3a) of the protein.
Fats are composed of fatty acids which can be roughly classified into saturated and unsaturated fats.
Saturated fat - is harmful fats. They also called refractory. They hardly absorbed by the body and deposited in the chastity belt. From these fats in consequence the most difficult to get rid of. Saturated fats - is lamb, pork.
Unsaturated fats - a polyunsaturated fattyacid. They are very useful, give us a good condition of the hair, skin and nails. Accelerates our metabolism, lower blood pressure. They can be purchased in the pharmacy version - Omega 3, Omega 6, Omega 9 is better to buy in sports shops, the concentration of fat in the products there anymore. Unsaturated fats are beneficial - it is certainly a fish, fish oil, vegetable oils - olive, flaxseed, grape. Oil necessarily have to be the first cold pressed, no refined, purified, because they are no longer anything useful. What's more, nuts. With nuts need to be careful. They have a very high kalloriynost: up to 800 calories per 100g. of which 70 percent will be fat, so do not eat more than a handful a day to 30 grams.
We can not exclude fats from the diet altogether! This is a big myth: now I'll take all the fat from your diet and lose weight. If you remove the fat, the metabolism is disturbed you, and you will look bad and feel accordingly. In general, anything good it will not.
The rate of the daily requirement of fat 30-50g. Ideally, you need every day on an empty stomach in the morning to drink 1st Class spoonful of oil, flax or olive. Or drink a teaspoon in the morning and a teaspoon before bedtime. Firstly, it helps digestion, and secondly, polyunsaturated fats help us to get rid of their own fat reserves.
It substrates, operating function of the body's energy.
Carbohydrates are also divided into two groups: simple carbohydrates and complex.
Simple so called because it is simplybroken down and absorbed in the body. They just give us energy, so when we are hungry, we attack the sweet. But after just a half hour, we want to have again. So to gain weight. Simple carbohydrates can be consumed in moderate amounts in the first half of the day.
For complex carbohydrates include vegetables, herbs andstarchy: grains, cereals, pasta. Obviously, if you want to see positive results on your figure, you should only eat complex carbohydrates. They give us energy by as much as 3:00.
With regards to reducing adipose tissue, carbohydrates are ideal buckwheat porridge, rice porridge, millet porridge, barley can be. Figure necessarily wild brown or unpolished.
Fruits ogranichivat.Frukty need to belong to the category of bad carbohydrates. When ingested, they cause a sharp increase in insulin levels, respectively
sugar from the blood has nowhere to go - all quickly converted into fatty tissue. Especially if it's all happening in the evening before going to bed, when the energy is not demanded.
The role of carbohydrates in the body is very large, if we exclude carbohydrates completely from the body, then you will immediately become irritable, aggressive, lose force.
For a qualitative reduction of adipose tissue girlshould eat: carbohydrates from grams to 1.5 g per kg body weight, fat 30-50g protein, without limitation, if it means that the product is a protein (meat, cheese, fish, etc.) "