So, "weight taken." After weeks, maybe months, of a strict diet, you have finally achieved the desired result. It would seem that it's time to relax and rest on our laurels, simultaneously visiting all the parties with alcohol, and not missing a single cake for lunch. Unfortunately, such stereotypes of thinking and lead us to re-weight gain and getting into a vicious circle of weight loss and return to the previous level. Avoid this a common problem is knowing how to properly get out of the diet and not get better. No matter how much you lose weight, you have no choice – either you go from diet to proper nutrition or join the ranks of constantly losing weight – recovering ladies.
Out of the diet: after weight loss mono diet
If you have reduced weight on popular monodiets – buckwheat, kefir, curd – you have to be patient. The main principle here is a gradual, literally 50 kcal per day increase in the diet and an increase in one new product per day.
How get out of the diet on buckwheat
Let's Say you spent two weeks on the wrist. How to get out of the diet without gaining weight?
- the Morning of the first day of the diet change to the usual porridge in an orange or an Apple and a yogurt. And the rest of the meals remain "buckwheat".
- The next day, instead of skimmed yogurt take 50 g of low-fat (up to 25%) cheese, and yogurt with fruit consumed for Breakfast.
- So consistently replace not more one diet meal in one day. First introduced dairy products, eggs, vegetables and fruits, and only then – meat and fish. After 5 days go to the diet of the average person.
Problems arise, if "planted" on a diet you prefer fried potatoes, bacon, sausage and other high-calorie foods. Accept the fact that you will never eat them in the same amount again. Determine the most favorite dish, and let it appear on your table half a serving once a week.
The rest of the time, eat lean meat, stewed and fresh vegetables, brown rice, fruits and lean dairy products.
Replace fatty sweets 1-2 marmalades or half marshmallows, and cakes and cookies eat only at celebrations and half portions.
How to get out of the protein diet
The Case, "after serving" Kremlin diet, you lash out on like would useful bran bread and buckwheat porridge. And the result is a significant increase in weight and disappointment in yourself. Unfortunately losing weight on a diet with significant limitations of carbohydrate food, you will have to adhere to its supportive regime for at least six months, so as not to gain weight back.
Remember that in this case the answer to the question: how to get out of the diet after weight loss, such is the standard "maximum" of carbohydrates, if you lost 20-40 grams per day, is not more than 60 grams. Accustomed to "the Kremlin" table – calculate it 60 "have.e." and do not exceed this amount.
If you overeat – the next day arrange fasting days on protein products. And best of all take seriously fitness. Only three hours of training in the gym will allow you to painlessly increase the amount of carbohydrates to 120 grams per day.
And when you can be cake? If you want to keep weight – never, or once a year on your own birthday. Master the art of low-carbon replacement of conventional products. Instead of pilaf with rice, cook, for example, stewed cabbage with meat, instead of the usual pie – cottage cheese casserole with a little the amounts of fructose or with raisins, but porridge and bread to eat are limited in the first half of the day.
If you lost weight on the System Minus 60, "go out of the diet" you also do not have to – once you start to Supplement the diet with late dinners, the weight will return. If you want to return to a normal diet, have to "bother" on calorie counting. Calculate your daily energy consumption, and plan your diet approximately within this figure.
Usually people overeat about 300 kcal, despite the plans, but counting calories, in any case, will help to stay afloat and not gain weight.
If you're not going to leave, just don't skip meals and eat" on appetite". Well, when a late dinner can not be avoided, choose protein dishes – meat, fish, cottage cheese, or kefir.Fitness
Even If you have reduced weight without training without changing physical activity, in order not to get better, coming out of the diet, you have to find a suitable fitness. After all, according to scientists, more than 80% of people who regularly visit fitness training, losing weight, have not gained the weight back, and stayed slender.
Your required minimum three hours of training activity per week. In addition, try to walk more, in the warm season swim in open water, in the cold – ski. Try to avoid overwork and stress – because they increase appetite. Keep moderation, and good luck In your new life!
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Fitness trainer Elena Selivanova – especially for http://www.AzbukaDiet.ru/.