Secrets of harmony from the doctor of medical Sciences Mariat Mukhina

Muratalieva mariyat Mukhina – physician, nutritionist and author of effective techniques for weight loss granted patents in 43 countries. In her book "How to stop losing weight and start a slim life" she gathered all the information about how to quickly achieve normal weight and no longer recover.

In pursuit of the result, most nutritionists impose strict dietary restrictions, use psychotherapy and constantly monitor the patient. Mariat such methods are alien. She is the only ally on the path to harmony and trust in the power of their customers. Next, consider the methods to cope with the root causes of excess weight – hunger and lack of food culture.

1. Eat fractional

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Many words have already been said about the dangers of fasting, but many still adhere to the principle "to lose weight – stop eating." Of course, it helps to lose weight. However, fasting disturbs the metabolism and after return to normal diet, the body begins to vigorously stocking fat.

Dietitian Mariat Mukhina, on the contrary, recommends to eat more often – 5-6 times a day. to maintain proper level of your metabolism. This power system has three great advantages. First, you will not have time to get very hungry and thus be able to avoid breakdowns and overeating. Secondly, you will avoid insulin surges in the blood, which is responsible for the transformation of carbohydrates into fats. Third, the stretched stomach will begin to decrease, and the gallbladder it will function in the optimal mode.

The Main rule of fractional power – portions should be small (roughly with fist). At first, small portions can cause irritation, you will feel that you can not eat such a portion and that you are constantly hungry. In this case, try to "deceive" your body: there is a slower (better a small spoon) to the center of saturation in the brain managed to get a signal.

2. Make the right diet

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Exclude lemonade, sausage, chips, candy, flour products and other sources of "empty" calories from your diet. These products dramatically increase the level of sugar in the bloodstream, which after a small amount of time is also sharply reduced. As a result, you begin to feel the decline of forces and want to eat again.

Please note! If you find it difficult to immediately exclude all harmful products from the diet, then abandon them gradually. For example, exclude one product every 3 days.

If you absolutely can't live without sweets and feel a craving, then indulge them for up to 12 hours of the day and, in combination with a product that is rich in fiber. A great option – a pear in caramel glaze.

The Basis of the diet should be foods that are well dull hunger. First of all, these are vegetables, berries and fruits that have a low glycemic index (celery, apricots, cherries, raspberries, carrots, cauliflower). But from watermelon, melon, banana and mango is better to give up. Also the menu should there are products enriched with polyunsaturated fatty acids – nuts, fish, olive oil, avocado.

Observe the power mode:

  • high-Carb products (cereals, berries, fruits) eat until noon;
  • Milk and dairy products are allowed up to high tea;
  • the Last meal should be predominantly protein (low-fat fish, chicken breast, seafood, cottage cheese, kefir.)

Important! Remember that dinner should be at least 3 hours before bedtime. This time is enough to complete all digestive processes in the body.

3. Observe the drinking balance

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Often the body confuses hunger with thirst. And we, instead of just drinking a glass of water, begin to absorb food. Therefore, the main rule: want there is – drink!

Let's Consider a few more rules of drinking balance:

1. Drink at least 1.5 liters of clean still water per day.  You can also drink green or herbal tea. Natural juices preferably diluted with water (this is necessary in order not to harm the stomach).

2. Drink 20 minutes before each meal. This will help reduce the appetite and allow the digestive tract to working condition.

3. do Not drink food or drink immediately after eating. Otherwise, you dilute the digestive juices and interfere with the process of processing the food eaten.

As you can see, to achieve harmony is not difficult. The main thing is to follow the recommendations and not to deviate from the goal!

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