Competent diet involves a gradual return to normal diet diet. Most modern diets that promise you to lose weight for 5-10-15 days, based on the severe restrictions in food. So if you just go back to your normal diet, all the lost weight very quickly you will find again. Can you avoid that? You can, if you approach the process the diet responsibly.
How to get out of the diet: procedure
1. During the consumption of a low calorie diet your body was forced to slow down your metabolismto keep the usual viability. So if you dramatically increase the caloric value of your menu, the entire surplus will go to the formation of excess fat. That is why it is important to get out of the diet.
2. First calculate the daily intake of calories in your diet. Try to count as accurately as possible, not on the eyes. If the menu on different days differed from each other, then calculate the average value.
3. In the first week after the diet you should consume 50-100 calories more than it was in scarce supply. If you ate 800 calories, then create a menu for 850-900 calories. Eat in this corridor during the week. The first week of the basis should be to take food out of your diet. Dramatically change the diet is not recommended.
4. The second week of the diet, increase calories by another 100 calories. Try to include in the diet more wholesome and nutritious foods (vegetables, meat, eggs, cheese, light fruit). This will help you to eat more food because it is lower in calories.
5. Each subsequent week, increase the caloric intake by another 100 calories. Than nizkokalorina diet, the longer on-time will exit from it. Accordingly, if you started with 700-800 kcal, to reach the minimum norms in 1700-1800 kcal, you will need 2.5 months.
6. If your diet was especially hard, and you’ve consumed about 500 calories a day, then a weekly addition calorie diet for 100 units might be too high. In this case, it is necessary to start from the figure of 10%. I.e. in the first week, increase the caloric content of 50-60, 55-60 second week, etc. But more than 100 kcal increase is not worth it.
7. To what extent to increase the caloric intake depends on your data (height, weight, activity), read more about this in the article about the method of calorie counting. It is possible that during the period of the diet you will get rid of excess weight. Then just scroll to the rate of caloric, with which you will maintain a stable weight.
8. Try to consider proteins, carbohydrates and fats: they must be in the ratio of 30-40-30 from total calories. In any case, do not lower the amount of fat below 30 units, it can cause hormonal disorders. If you can’t eat a normal fat products, drink a tablespoon of olive oil (really, don’t forget to include it in daily caloric).
9. This method is not relevant for such popular diets like Dukan and Protasov. They have balanced a competent transition from diet to a normal and healthy diet. So be sure to go through all the stages of these systems of power from the beginning to the end.
10. What not to do in any case, it is “gang up” on food after the diet. If you are not confident in your willpower, it is better not even start to “dietetica”. You will degrade your metabolism, and you will recover even more, and you won’t lose (except for weight loss temporary relief 2-3 kg to get back to you very quickly).
You seem to be out of the diet too difficult? Then ask yourself, what result you want to achieve? To lose weight, be happy, and then return them all and gain even more? Probably not. To lose weight is not instant results, so be patient.
10 basic principles of good nutrition for weight loss
What are the advantages of this method of the diet:
- You gradually improve your metabolism, allowing the body to adapt to a normal diet.
- Thanks to this method you eliminate the possibility of return the lost kilograms after the diet.
- You can learn to eat the right foods. If a week can be relatively easily “sit” on one buckwheat porridge, then in two months you definitely want variety. And since you will be limited daily calorie, the sweetness, and semi-finished products will have to be removed from the menu.
- You will learn how to count calories, proteins, carbohydrates and fats, and therefore will make a serious step towards building a competent diet without strict limitations and suffering of the body.
This is a complex but effective method of soft diet without harm to your body. If you are not yet ready for such a long-term project, you may not want to choose for weight loss hard and “hungry” diet.