often said that the most difficult to lose weight in autumn.Allegedly, the days are getting shorter and colder, you do not want to move, but to eat - very even.And the traditional autumn food - all these nourishing soups and cakes - is not conducive to harmony.Many professional nutritionists do not recommend long-term weight loss program to begin in the fall, they say, the probability of failure due to busy work and seasonal decline in sentiment.Widely known research showing that the average woman stroyneet the beginning of autumn on 3-4 kg, and is gaining about 5 kg by mid-November.So is it worth trying to lose weight and can be an effective autumn diet ?
Why autumn diet - a good idea
Usually the girls say, "the village in the fall on a diet, although weight is well in place, and does not increase."Indeed, feasible restrictions on diet and physical activity is still better effect on health than a retreat in the four walls of a bun and a book, which begins with the onset of the first autumn chill
- Swedish Ingmar nutritionist Martin writes that once an hour of sleep - a pledge that the autumn diet will be successful.
second time - in the autumn until the middle of November, you can still indulge yourself with seasonal fruits and vegetables.In most cities of our country are sold watermelons, melons, apples, tomatoes, pumpkin, carrots and cabbage for very bargain prices.You just have to learn how to cook low-calorie dishes are, what, by the way, you can spend the long autumn evenings.
- autumn foods help you lose weight faster, because they contain lots of vitamins and minerals.
In addition to your diet in the fall be sure to try the fitness - many clubs arrange shares and "sell cards," the beginning of autumn, do not miss this moment, and already the new year you will be able to boast a fit body.Sports after work, by the way, one of the best remedies against the evening eating.
- Bring some fish and vegetables, and dine immediately after strength training, cardio and then try to go to bed early - morning, you can afford a full breakfast.
Rules autumn diet
- Try to include in the diet of high-grade hot dishes - cook vegetable soups of cabbage, celery, bell peppers and tomatoes, cook the cabbage with a little oil and bake in a double boiler or grilled fish and chicken breasts.Do not forget about red meat - it contains vitamin B 12, which speeds up metabolism.
- autumn - not the best time for a carbohydrate-free diet.Even if carbohydrates for you - a taboo thing, try to include in your diet at least one serving of grains daily.Prefer buckwheat, millet, brown rice and quinoa, and leave on a plate semolina, white rice and wheat porridge.Eat useful cereal for breakfast or lunch, to recharge and to do without chocolate tea.
- not get carried away "tea gatherings" with sweets.Even conventionally useful marshmallow, honey and candy diet significantly add calories, especially if you drink tea a couple of times per day.Eat 'real' candy 1-2 times a week, the rest of the - Only sliced fruit.Perfectly suited seasonal peaches, nectarines, cantaloupe.
- Avoid tight gorge habit before bedtime.Let the main meal is in the middle of the day, not at night.The rest of the 3-5 meals a day - that is necessary for the diet in the fall.If you exercise, try to stick to a "fractional" diet, biting 2 times between meals.
- Try to keep each meal was complete proteins, complex carbohydrates bit, source of dietary fiber and vitamins, and avoid any fast food and canned food.In the autumn of the body very effectively retains water, and swelling may upset you.
Menu autumn diet
- millet porridge with pumpkin, 200 g, a glass of milk with a teaspoon of coffee;
- Buckwheat, 200 grams, 100 grams of yogurt with herbs, tea or coffee with honey;
- casserole 200 g fat-free cottage cheese, 2 egg whites, and pumpkin or apple, coffee;
- omelet 1 egg, 3 egg whites, mushrooms, tomatoes, or spinach, whole-grain bread
- 200-300 ml of any vegetable soup, wholegrain bun, 100-200 grams of chicken breast for a couple;
- stewed cabbage, baked potatoes, 100-200 g of fish, or steam fish cake;
- vegetable salad, a portion of beef, 100 g of boiled buckwheat.
- 200-300 grams of shrimp, lemon juice, herbs;
- 200 grams of salmon, trout and mackerel with lemon juice;
- 200 g fat-free cottage cheese and half of the Big Apple;
- 250 ml of yogurt, a portion of steamed Brussels sprouts, a little bran
- Any fresh fruit with a slice of cheese or cottage cheese with a spoon.Can 30 g of nuts and dried fruits 1-2.
And, of course, do not forget about sports, and try to get as much positive emotions, and you can easily lose weight in autumn.
See also: Pumpkin diet
Fitness trainer Elena Selivanov - especially for http://www.AzbukaDiet.ru/.