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Заведите пищевой дневник и ежедневно подсчитывайте и записывайте вес съеденной порции и ее калорийность. В соответствии с этой методикой процесс похудения происходит, если в день потребляется не менее 700 ккал для женщин и 900 ккал для мужчин. Верхний предел суточной калорийности устанавливается опытным путем. В начале похудения он не должен быть не больше 1100 ккал в сутки для женщин и 1400 ккал для мужчин.
Приобретите кухонные весы для взвешивания порций. Чтобы подсчитать калорийность пищи, используйте специальные таблицы калорийности продуктов. Купите также напольные весы, лучше электронные, ежедневно взвешивайтесь и фиксируйте результаты.
Питайтесь только, когда вы голодны, для этого нужно научиться отличать голод от аппетита. Если принять пищу по аппетиту, она отложится в жир. Имейте ввиду, что интервалы между приемами пищи по этой методике должны быть от двух с половиной до четырех с половиной часов.
Принимайте сытную, лучше натуральную пищу. Чтобы даже небольшая порция блюда насыщала, сочетайте белки и сложные углеводы, например, хлеб с мясной отбивной (а не колбасой). Такой завтрак можно дополнить сыром и одной конфеткой.
Ешьте регулярно, в день должно быть не менее четырех приемов пищи. Причем завтрак должен быть обязательно! Первый прием пищи должен быть не позднее, чем через полчаса после пробуждения. Распределите дневной рацион так, чтобы на завтрак приходилось 30%, на второй завтрак – 20%, на обед – 40% и на ужин – 10% всего рациона.
Блюда должны быть разнообразными. Обязательно включайте белок в каждый прием пищи. Это может быть мясо, рыба, птица, творог, фасоль и т.д. Для поддержания иммунитета, улучшения элластичности кожи и тонуса мышц, а также для профилактики опущения органов необходимо употребить около 50 г чистого животного белка в день.
При любой возможности ешьте горячую пищу (супы), запивайте бутерброды горячим, а не холодным чаем. Горячая пища дает ощущение сытости на большее количество времени, чем холодная.
Питайтесь вкусно. Стремитесь, чтобы в одном приеме пищи были четыре вкусовых ощущения: сладкое, соленое, горькое и кислое. Употребляйте легко усваиваемые углероды – сахар, конфеты, пирожные в первой половине дня.
Ешьте больше овощей, фруктов. Если хочется съесть жирное, соленое или сладкое, съешьте, но только маленький кусочек и обязательно подсчитайте калорийность съеденного.
Тратьте на прием пищи не менее пятнадцати минут. Пережевывайте каждый кусочек не менее девяти – двенадцати раз. Последний прием пищи должен быть за четыре часа до сна.
Ежедневно принимайте комплекс витаминов (особенно группы В) и микроэлементов. Купите и пейте гепатопротекторы. Это лекарственные средства, которые защищают печень. Они являются профилактикой жирового цирроза при интенсивном расщеплении жира. Гепатопротекторы продаются в любой аптеке без рецепта врача.
Один раз в день принимайте одну столовую ложку растительного масла, не прошедшего термическую обработку. Причем, если выпить его натощак, по этой методике его калорийность не включается в дневной рацион.
Пейте чистую воду, в течение дня нужно выпить не менее полутора литров (чай, кофе и прочие напитки сюда не входят). Для профилактики запоров принимайте стакан воды перед каждым приемом пищи. Исключите употребление алкогольных напитков.
Запрещено голодание, то есть перерывы между приемами пищи свыше четырех с половиной часов, питание на суточной калорийности 750 Кал, разгрузочные дни. Голодная пауза более пяти часов приводит к замедлению обменных процессов и, как следствие, накоплению избыточного веса.
Питаясь по Борменталю, придерживайтесь нормальной двигательной активности. При занятиях физическими упражнениями увеличивайте количество калорий в дневном рационе. Всегда имейте при себе кусочек сахара или таблетку глюкозы для предупреждения обморока в результате резкого снижения уровня сахара в крови. Если появятся слабость, потливость, головная боль, головокружение положите под язык сахар или глюкозу.
По истечении двух недель проверьте результаты, если за это время средний вес не изменился, снизьте суточную калорийность на 100 ккал. Если вес увеличился , уменьшите ее на 300 кКал. Снова понаблюдайте за весом в течение недели. Если вес не изменился, опять снизьте суточную калорийность на 100 ккал, а если он увеличился уменьшите ее на 300 кКал. Производите эти измерения, пока не установится индивидуальная верхняя граница суточной калорийности.
Как только вес снизится до желаемого уровня, переходите к закрепляющей фазе. Постепенно увеличивайте суточный рацион до тех пор, пока не определите верхний предел калорийности, при которой вес будет стабильным. Продолжайте контролировать питание и ежедневно взвешивайтесь, чтобы не потерять результат.
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