We reveal the secrets of thin people: why does one eat for three and is thin, while the other goes on diets and gets fat from the air?

For those who want to lose weight instantly, there are a huge number of diets. But they do not always work, and are also very often harmful to health. Most doctors around the world advise switching to proper nutrition, do not starve yourself, exercise and drink plenty of water. We have collected 25 tips from an experienced nutritionist that are very effective and time-tested. By following these recommendations, you will lose weight gradually, and your health will improve significantly over time. Agree, the main thing is not losing weight, but health.

Advice from a nutritionist

You need to drink a certain amount of water per day. The World Health Organization has calculated that the minimum amount of water for a person is 30 ml per kilogram of weight. That is, a 60-kilogram person needs to drink at least 1 liter 800 ml of water per day.
Alcohol can be consumed, but very rarely and no more than one glass of natural dry red wine.
After waking up, you should drink a glass of warm water with lemon . It is recommended to have breakfast after this at least half an hour later.
Drink water half an hour before each meal. Never drink water with your food. After eating food, you can drink water only 40 minutes later. It will be a little difficult at first, but then you will get used to it and notice positive results.
To prevent the body from entering saving mode and accumulating fat reserves, eat 5-6 times a day in small portions.
After 18:00 you can and should eat. Just something light and no later than three hours before bedtime.
Drink tea and coffee without sugar or other sweeteners.
Don't eat potatoes every day. You can use this product 2-3 times a week boiled or baked.
Eat fruits, but limit the high-calorie ones. For example, eat bananas and grapes no more than twice a week.
In order not to harm your figure and health, you can do a fasting day only once a week.
The best time to exercise is around 6 pm. It is better to finish training before 20:00.
Do light exercise every day in the morning for at least 10 minutes. With this procedure you can improve your metabolism and lift your mood.
The most important meal of the day is breakfast. Don't miss it.
For lunch, serve soups, salads, boiled meat, bread, vegetables and fruits.
For an afternoon snack, eat a vegetable salad or drink low-fat kefir with biscuits.
For dinner, it is best to eat cottage cheese, baked or boiled fish or meat, and stewed vegetables.
Eat low-calorie fruits in the morning.
Stop frying food, even in olive oil.
The best salad dressing is natural yogurt. You can also use sour cream or flaxseed oil.
If you want to have a beautiful figure and be healthy, then completely give up junk food: fast food, crackers, chips, and so on. Forget about sweet water with dyes.
There is no need to limit yourself too much. A piece of dark dark chocolate, a little dried apricots or prunes will not be deposited on your waist.
Know when to eat flour in moderation if you can’t completely eliminate it from your diet.
Eat slowly and chew your food .
Take vitamins, especially in spring.
Don't give in to stress and exercise regularly.

Follow these recommendations and you will see how your well-being, mood and health improve every day.

Share these useful tips from a nutritionist with your friends!

Margarita Koroleva is one of the most famous and sought-after nutritionists in our country. The basis of the methodology she developed is fractional nutrition with a predominance of healthy natural products in the menu, the practice of fasting days and mono-diets.

Nutritionist Margarita Koroleva devoted more than 20 years to creating her weight loss method. During this time, she not only thoroughly studied the issue, but also became convinced from her own experience of the effectiveness of her diet, getting rid of 30 kg of excess weight after the birth of her second child, maintaining the achieved result for many years.

Margarita Koroleva is a candidate of medical sciences, a practicing specialist in the field of physiotherapy, dermatocosmetology and mesotherapy. In addition, the Queen heads an aesthetic medicine clinic, known for its successful statistics of non-surgical body modeling. Among the patients whom Margarita Koroleva helped to lose weight are pop and show business stars: Nadezhda Babkina, Philip Kirkorov, Nikolai Baskov, Natasha Koroleva and others.

The Moscow nutritionist’s method is also available to ordinary people who have difficulty achieving optimal weight. Margarita Koroleva outlined the basic rules of “nourishing slimness,” a review of popular diets, the causes of excess weight, the diagnosis of obesity, as well as practical advice on developing healthy eating skills in her book “The Easy Path to Slimness. Lose weight forever!

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Refusal to eat in the evening

What is the approach? Most people are of the opinion that eating after six in the evening leads to the storage of these foods in body fat, and it is best to go to bed on an empty stomach.

What's really going on? Modern people finish their work day by five or six in the evening, so the last meal of the day is lunch. If you don't eat until the next day, it may cause some discomfort. You should not exhaust your body before fasting. When such deprivations do not affect a person’s condition in any way, he may refuse dinner. The main thing is not to overdo it and not bring yourself to exhaustion.

Margarita Koroleva's advice for losing weight: the ingredients for success

Based on her many years of experience in the field of nutrition, Margarita Koroleva came to the conclusion that it is possible to lose weight forever if you stick to fractional meals. This means that the frequency of meals should not be less than 5-6 times a day.

According to the recommendation of Margarita Koroleva, you should eat every 2-2.5 hours, but in no case overeat. Portions should be such that, on the one hand, you satiate, and on the other, do not exceed the bar. The weight of food eaten per day should not be more than one, maximum one and a half kilograms. Margarita Koroleva considers this one of the main rules of “well-fed harmony.”

There is power in breakfast. The nutritionist attaches great importance to the morning meal. This is due to the fact that in the first half of the day, the absorption of nutrients occurs faster, all metabolic processes operate in an optimal mode. Intensive metabolism does not allow fat deposits to accumulate, and the energy received with a portion of morning food is necessary for the normal functioning of all body systems throughout the day. This is why Margarita Koroleva advises not to skip breakfast. After waking up, you need to drink a glass of clean water, then perform a simple set of breathing exercises and only half an hour later sit down at the table. The author of the diet considers porridge cooked in water, from rice, oatmeal, buckwheat, to be the optimal breakfast option. If desired, you can add a small amount of fresh or dried fruits or nuts to them. Low-fat fermented milk products, cottage cheese or eggs are also suitable as the first meal.
Psychology of weight loss. The book “Lose Weight Forever” by Margarita Koroleva discusses in detail the issues of motivation and goal setting. The author is confident that only by defining clear goals for yourself and having a strong incentive can you successfully fight excess weight. She helps her readers decide on the questions “to lose weight or not to lose weight” and “if to lose weight, then why.”
Balanced diet. When developing her diet, Margarita Koroleva ensured that it included all the necessary elements, vitamins and minerals. The ratio of proteins, fats and carbohydrates in the menu recommended by a nutritionist should be presented in the following formula: 1:1.5:4. Their source should be natural products, mainly of plant origin, dairy foods, lean meats and cereals, as well as fat-burning spices. Margarita Koroleva advises cooking using gentle methods: boiling, baking in foil, stewing without adding oil, steaming.
Comprehensive weight loss. The author of the weight loss technique herself admits that she did not strive to create just another diet, but tried to help every person losing weight find inner harmony, instill in him the skills of a healthy lifestyle and teach him to adhere to an individual eating style. Losing weight forever, according to Margarita Koroleva, is possible if you consistently combine fractional dietary meals, regular but not burdensome physical activity and physiotherapeutic procedures.
Lose weight, but don't harm yourself. Revealing the rules of “well-fed slimness” in her book, Margarita Koroleva places special emphasis on the fact that they may not be suitable for everyone. In particular, there are a number of diseases for which this method of losing weight is undesirable. Therefore, the nutritionist advises anyone who wants to lose weight on their own using her method, but has health problems, to first consult with their doctor.

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Signs of body intoxication:

- depressed state and bad mood for no reason;

- constipation;

— disturbance of carbohydrate metabolism in the body, since carbohydrate consumption is often reduced to a minimum or eliminated altogether, which is simply unacceptable;

- the smell of acetone appears from the mouth. This is due to the fact that acetone is a breakdown product of fats and proteins, and if a person abuses, in our case, protein foods, then the amount of acetone increases, and ketone bodies accumulate in the blood, which do not have time to be utilized by the body and poison it from the inside;

- loss of appetite;

- problems with joints and kidneys may begin.

This is not a complete list of the negative consequences of carbohydrate-free diets, but I think this will be enough to make sure that sitting and eating only meat or cottage cheese for weight loss (by the way, my favorite product) is not a wise solution to your problem with excess weight. On the contrary, you will only aggravate the situation, earning additional health problems in addition to extra pounds.

Five prohibitions on the path to “well-fed harmony”

Do not eat after seven o'clock in the evening. This rule should be strictly followed no matter what time you woke up or how busy the day was. Slow metabolic processes in the body in the evening cause that food eaten after 18-19 hours cannot be fully absorbed, but replenishes the supply of fat cells.
Not to starve. Losing weight should be natural and comfortable, says the author of the “well-fed slimness” method, Margarita Koroleva. Therefore, restriction in food, leading to a painful feeling of hunger, is prohibited in her diet. In exceptional cases, it is allowed to even slightly disrupt the correct diet and have a snack after seven in the evening if hunger does not give rest. In this case, you should opt for a cup of green tea with a spoon of honey, a glass of low-fat kefir, half a grapefruit or a pomegranate.
Don't feel thirsty. To lose weight, Margarita Koroleva advises drinking a lot and often. Moreover, most of the liquid should be clean water. To stimulate metabolism, you need to drink at least two liters of it per day, while limiting your salt intake.
Don't overeat. To lose weight forever, nutritionist Koroleva recommends giving up the habit of eating a whole cooked portion, without even listening to your own feelings and the real needs of the body. Overeating leads to stretching of the stomach walls, and an ever-increasing amount of food will eventually lead to obesity. If you make it a rule to eat slowly, chewing each bite thoroughly and enjoying the taste, you will soon find that you need a much smaller amount of food to feel full than before.
Don't give in to stress. A depressed mood, pessimism, and loss of faith in the success of losing weight often end in breakdowns, fraught with overeating and the return of lost pounds.

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Eat and lose weight

What does it mean? There are a lot of materials about foods that are beneficial for weight loss. They are endowed with miraculous properties in reducing the absorption of fats into the intestines. Among them are hard cheeses and fermented milk products. The high content of bromelain in pineapples, honey and red wine has made them almost the most desirable on the tables of supporters of proper and healthy nutrition.

Is this really true? Bromelain is an enzyme involved in the digestion of food, but nothing more. Pineapples will not be a salvation for those who want to lose weight. Natural honey is a simple carbohydrate, so its consumption should be limited. Otherwise, the formation of subcutaneous fat simply cannot be avoided. Red wine is not a high-calorie drink, but it promotes the formation of gastric juice and, therefore, increases appetite. These products are only useful in small quantities. Food for diabetics will not be an option either. It is only intended to replace sugar, therefore it contains substances that can make it higher in calories than the same refined sugar.

Queen's diet: healthy foods

wholemeal bread, whole grain bread, rye crackers;
pure still water, green tea, weak black tea, juices without sugar, coffee - once a day in the morning, occasionally - white wine;
plant foods: vegetables, fruits, berries;
low-fat dairy products – once a day;
lean meat: veal, rabbit, skinless poultry;
low-fat sea fish and seafood;
porridges from various cereals;
eggs no more than three times a week;
unrefined vegetable oils.

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Weight loss myth No. 7: Eating proteins and carbohydrates separately helps you lose weight.

Theory: Digesting proteins and carbohydrates requires different enzymes; If you don’t mix them, you make the digestion process easier for your body and you lose weight faster.

Reality: Your gastrointestinal tract is quite capable of digesting different types of nutrients at the same time. “There is no evidence that eating proteins and carbohydrates separately promotes better digestion or more effective weight loss,” says nutritionist Christopher Gardner.

In fact, it is much healthier to combine proteins and carbohydrate-containing foods rich in fiber than to eat them separately. “The combination of protein provides long-lasting satiety and greater energy,” says Eliza Zied, a registered dietitian in New York City and a spokeswoman for the American Dietetic Association. “An apple is good, but an apple with peanut butter is doubly nutritious.”

Additionally, some of the healthiest foods for the human body—nuts, seeds, legumes—are made up of proteins and carbohydrates. “To people who insist on eating proteins and carbohydrates separately, I ask, ‘Why did God create legumes?’” says nutritionist Ellie Krieger.

Best advice: Combine protein with carbohydrates, but do it carefully. When choosing a protein source, choose lean meats, poultry, low-fat dairy products and tofu because they have little, if any, saturated fat.

The healthiest carbohydrates are whole grains, fruits and vegetables, which provide more health benefits than refined foods. “These foods take longer to digest, so you feel fuller longer, and the energy content is much higher,” says Hope Barkoukis, a senior research fellow in the department of nutrition at Cleveland State University.

Sample menu for the week

Monday.

Breakfast: natural fermented milk product without sugar and factory additives (if desired, you can supplement it with fresh berries or fruits).
Second breakfast: a quarter of a medium fresh pineapple.
Lunch: a portion of lean boiled chicken (without skin) with a side dish of steamed asparagus.
Afternoon snack: a serving of low-calorie vegetable puree soup.
Dinner: stewed or boiled seafood and lettuce.

Tuesday.

Breakfast: a cup of low-fat cottage cheese with the addition of greens or berries.
Second breakfast: a salad of two medium-sized fresh carrots, seasoned with a teaspoon of low-fat sour cream.
Lunch: boiled low-fat fish with vegetable salad.
Afternoon snack: one apple.
Dinner: a portion of boiled cauliflower and a boiled egg.

Wednesday.

Breakfast: an omelet made from a whole egg and one egg white with herbs.
Second breakfast: 200 g of any berries.
Lunch: low-fat fish baked without adding oil with a side dish of lettuce.
Afternoon snack: a glass of freshly squeezed juice diluted with water.
Dinner: small baked zucchini.

Thursday.

Breakfast: a serving of rice porridge cooked with vegetables.
Second breakfast: fresh bell pepper.
Lunch: a portion of boiled lean meat with a side dish of steamed vegetables (broccoli, cauliflower and asparagus).
Afternoon snack: a quarter of fresh pineapple.
Dinner: lettuce and mushrooms.

Friday.

Breakfast: oatmeal with honey, berries or apples.
Second breakfast: a glass of freshly squeezed juice.
Lunch: a portion of steamed fish with green salad.
Afternoon snack: a handful of almonds.
Dinner: vegetable stew and one boiled egg.

Saturday.

Breakfast: buckwheat porridge with the addition of onions and carrots sautéed in water.
Second breakfast: two fresh cucumbers.
Lunch: a portion of boiled chicken with lettuce.
Afternoon snack: dried fruits.
Dinner: boiled low-fat fish with cauliflower.

Sunday.

Breakfast: zucchini pancakes with natural yogurt and herbs sauce.
Second breakfast: a serving of fruit salad with honey.
Lunch: stewed vegetables with baked meat.
Afternoon snack: a glass of kefir.
Dinner: a portion of boiled jacket potatoes with a side dish of cucumber and tomato salad.

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Fasting days to help those losing weight

After the body of the person losing weight gets used to the new diet and menu (and this happens after about two weeks), Margarita Koroleva advises starting to practice fasting days. They will give a new impetus to getting rid of extra pounds and help consolidate the achieved results.

You can observe fasting days according to a flexible scheme. For example, Margarita Koroleva advises to use them after various celebrations associated with a rich feast. If such days are easily tolerated, then you can stick to a fasting menu consisting of one or two selected products for two to three days without any negative consequences for health.

Meals should be frequent (up to 10 times), but in small portions. You are allowed to eat until late in the evening and drink up to two and a half liters of clean water.

Fruit: 1.5 kg of fruit of your choice (apples, oranges, watermelon, pineapple) divided into six portions and eaten throughout the day.
Vegetables: Eat 1.5 kg of raw vegetables in the form of salads throughout the day in six meals.
Tomato: 1.5 liters of tomato juice without salt, drink one glass during the day up to 20 hours.
Cottage cheese: eat 100 g of low-fat cottage cheese six times a day and drink three glasses of unsweetened tea.
Meat: the daily diet consists of 400 g of boiled lean meat, divided into six servings.
Dairy: drink one glass of 1.5 liters of 1% kefir per day.

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Margarita Koroleva: a mono-diet will help you lose weight forever

Margarita Koroleva included in her rules for “well-fed slimness” a nine-day nutrition plan based on the principles of a mono-diet. It helps to naturally cleanse the body and accelerates the rate of weight loss. To do this, you need to eat only one product for three days in a row, alternating a carbohydrate menu with a protein menu and a menu rich in plant fiber.

Rice days. The only dish for three days is rice, prepared in a special way. In the evening, soak a glass of long grain rice in cold water. In the morning, rinse it, pour double the volume of boiling water and boil for 15 minutes. Divide the resulting porridge into six servings and eat up to 20 hours. Also on these days you need to drink up to eight glasses of water and you are allowed to eat 3 tsp. honey
Chicken days. The basis of the menu is chicken weighing no more than 1.5 kg without skin and fat, steamed without adding salt. The meat, separated from the bones, should be eaten during the day in six approaches.
Vegetable days. 500 g of vegetables are eaten fresh every day in the form of a salad without oil or salt, and another 500 g are stewed or steamed. Each dish is divided into three parts and alternated for up to 20 hours.

The last days before the New Year are the hardest of the year. You not only need to prepare for the holiday and buy gifts for everyone, many people set a goal for themselves - to lose weight for the gala dinner, to fit into their favorite dress.

Mikhail Gavrilov, psychotherapist, candidate of medical sciences, author of a patented method for correcting eating behavior and weight loss, member of the Institute, told us about how to do this correctly, how not to harm yourself and why you need to forget about express diets forever. functional medicine (IFM, USA).

Maria Tikhmeneva, AiF.ru: Mikhail, before the New Year we receive a lot of questions about how to quickly lose weight. What advice can you give to our readers?

Mikhail Gavrilov:

Firstly, I want to say that losing weight for any event is irrational. Because when the New Year, March 8th, birthday comes, a person relaxes. A relapse occurs, a rollback, a yo-yo, whatever you want to call this phenomenon, but the essence does not change. The kilograms are coming back.

You can consider the New Year as a short-term goal, as a stage on the path to a new life, acquiring healthy habits. For example, the habit of walking 10 thousand steps daily. Which is very important for reducing weight and body size.

As a geneticist, I can say that about 70% of overweight people are unable to lose weight through exercise. This occurs due to the special structure of muscle fiber. So grueling workouts in fitness centers are useless for many.

None Drinking regime is also important for us. The norm is 1.5–2 liters of water per day, for men it can be 2.5–3 liters. But you need to keep in mind that if you have hypertension or kidney problems, you need to consult a specialist.

And be sure to take multivitamin complexes at the time of weight loss. In any case, we limit ourselves, reduce calories, refuse some foods, and there may be a lack of vitamins and microelements. Modern man already lives in a situation where he lacks almost all useful substances.

But many vitamins and microelements are responsible for controlling appetite. Including vitamin D, by the way, before the New Year it is necessary to take it, since at this time we are susceptible to seasonal depression associated with a reduction in daylight hours.

How to eat if we want to lose weight quickly?

I won’t reveal any special secrets if I say that you need to reduce calories. You can’t reduce it too much, because you can cause disturbances in the functioning of the thyroid gland. It is best to set yourself a conditional corridor of 1000–1400 Kcal. This way you can lose weight quite physiologically.

It is forbidden to use diuretics and laxatives; they will only cause harm to yourself, which will be difficult to correct later. But it is quite possible to use mild natural remedies for excessive swelling: lingonberry decoction, lymphatic drainage procedures, massage. You can walk on a treadmill or just down the street.

The main thing is that for the New Year you don’t give up all this, but simply tick yourself - I was able to lose the first 4-5 kilograms. And set yourself a new goal, for example, by March 8, lose another ten. I believe that maintaining the result is the most difficult moment.

- And yet, if you want to lose everything quickly? What should you give up?

If we want quick and high-quality results, then we can think about an anti-inflammatory diet. Here's the thing: there are certain allergenic foods that can lead to inflammation and food intolerance. That is, you have an allergy to them, but it is not expressed by angioedema and other obvious signs, but occurs hidden: the joints ache, swelling appears. When we exclude such foods, weight loss proceeds faster, excess fluid leaves, and well-being improves.

It is recommended to exclude:

red meat (leave chicken, turkey, fish and seafood),
citrus,
peanut,
corn,
products containing gluten (products made from wheat, rye, barley, oats),
products containing casein (dairy products),
semi-finished and processed products,
sugar,
salt can be added to already prepared food.

If we remember to limit calories, then in 2 weeks such a diet will give a very noticeable effect.

Of course, there are also individual food intolerances, for example, to harmless buckwheat. And you, too, may not know about it, just walk around all the time with a runny nose or slightly aching joints. But to determine such intolerance you need to contact a specialist.

We said that losing weight quickly is ineffective. Why?

Our appetite control system is influenced by 4 hormones: insulin, ghrelin, cortisol, neuropeptide. By our stupid actions, for example, low-calorie diet, we cause the body to experience severe stress and hormonal imbalance. He is already under stress in our unstable and hectic life. And if we hit where it hurts the most, go on an express diet, start starving... The body can react not only with obesity, but also with worse problems.

When we give the body only 500 Kcal per day, when we are fasting, the hormone ghrelin accumulates in the stomach. It accumulates and then shoots out with an irresistible, uncontrollable appetite. And these accumulations worsen metabolic processes, so that subsequent attempts to lose weight will be unsuccessful.

The only way to correct all the harm that we cause to ourselves through our ill-considered actions is to give the body time, not to rush, and to normalize its diet in a measured and calm manner. Choose the right nutrition option for yourself, which will take into account both physiological and emotional characteristics. This way you will gradually climb out of this hole.

In any big business, the most difficult thing is to start. The same thing happens with losing weight: most of us have mentally lost ten extra pounds more than once... but, as a rule, not everyone can repeat this in practice. But if you are reading this article, then you are on the right track! Today we will tell you how to start losing weight at home, share advice from nutritionists and support you in every possible way in this important endeavor. So, let's get down to business!

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Weight loss myth #1: Don't eat after 8 p.m.

Theory: Everything that is eaten before this time is burned by the body, while calories consumed late in the evening remain in the system and turn into fat.

Reality: Calories don't understand the clock. "Your body absorbs and uses calories the same whether it's morning, midday or night," says Mary Flynn, senior scientist and research nutritionist at Miriam Hospital in Providence.

The calories may stay in your system a little longer if you eat and then stretch out on the couch in front of the TV. But if you are active the next day, your body will begin to use up reserves. However, there are other good reasons to avoid late-night snacking. If only because the snacks you choose when you're tired are often not the healthiest.

Best advice: If you have a habit of relaxing before bed with ice cream or popcorn, try to avoid these treats. The calories saved can be enough to lose several kilograms in a year. "If you're hungry, eat something healthy, like a piece of fruit or cereal with milk," suggests Ellie Krieger, nutritionist and author of The Food You Crave ($28, amazon.com).

The habit of eating before bed usually involves overeating (which leads to weight gain, regardless of the time of day), as well as skipping meals during the day, so that you are hungry in the evening. If in this state you eat the first thing that comes to hand, most likely it will be the wrong choice. "Don't go more than five hours at a time between meals," says Jo Ann Huttner, a registered dietitian and nutrition consultant in San Francisco. Just make sure to keep your main courses and appetizers small in size.

Where to start losing weight for a woman: the first and most important rule

And at the same time – the most difficult thing to do. Yes, yes, we are talking about a psychological attitude. Because the final result depends on it.

If you don’t want to change your lifestyle, there will be no effect from any diet, even the best. More precisely, it will be short-lived - as soon as your diet returns to its previous tracks, all the lost kilograms will return, taking with them a couple more new ones.

Therefore, the first thing to do is to prepare for a long struggle. Look for motivation in any thing - photographs of slender beauties, books about a healthy lifestyle and overcoming yourself, films about a wonderful transformation, and so on. Take a look at the relevant sites and forums (and at least our VKontakte group!) - the support of like-minded people also means a lot.

Be patient - you will have to force yourself every day for some time. But gradually the rules that you set for yourself will become part of everyday life, and the new healthy diet will become familiar and even tasty.

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Based on blood type

What kind of diet is this? This weight loss system involves the consumption of certain foods that are allowed or prohibited for people with a particular blood type. The authors of the diet showed real creativity. It resembles the theory of hemocode, when a diet is developed based on a blood test, from which intolerable foods that poison the body are removed.

What about the real results? RAMS specialists say that there is no scientific basis for such an approach. In any case, information about blood type is not enough to determine the ideal list of foods to lose weight. It is necessary to take into account gender, age, climate, and degree of physical activity. If these factors are not taken into account, we cannot talk about the feasibility of such an approach.

Proper nutrition for weight loss: planning a diet

Unfortunately, miracle pills that would get rid of tens of extra pounds with the snap of a finger have not yet been invented. The basis of a slim figure still remains two pillars - proper nutrition and physical activity. Moreover, it is not at all necessary to spend money on visiting a fitness room: if you act according to a clear algorithm, you can effectively fight excess weight on your own.

But we’ll talk about sports a little lower - first we’ll deal with nutrition. So, where to start losing weight at home?

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Sports at the beginning of weight loss

If you have already mentally said goodbye to your family and are prepared to spend all your days in the gym, you can relax. You shouldn’t go too far with this, especially for beginners. In order to improve metabolism, even simple exercises are enough at first. Do light exercises in the mornings and evenings, walk home from work, take the stairs to your apartment instead of the elevator - this will be enough for a start.

Our website contains many short workouts for weight loss that you can easily do in the morning. And if you decide to take the matter seriously, try, for example, Jillian Michaels’ programs. The training is built on the principle of “from simple to complex”, so it is suitable even for beginners. In combination with a diet, the result will be stunning!

And be sure to be patient. Losing weight doesn't have to be quick, especially if you eat right. Moreover, the less fat reserves you have, the slower your weight loss will be.

On average, as nutritionists say, a person should lose no more than 0.5 kg per week. This is not a very inspiring figure, but these half a kilo will be fat, and not excess water or muscle. Fat that will never come back.

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Weight loss myth No. 3: Pasta makes you fat.

The theory: When your body absorbs carbohydrates, it converts them into sugars, which are then stored as fat.

Reality: Carbs themselves don't cause weight gain, but extra calories do, regardless of whether they come from carbs, fats, or proteins. In addition, carbohydrates are found in vegetables, fruits and whole grains, which are important components of a healthy diet. Simply put, the problem is not the pasta, but the serving size. “We tend to eat too much fat, protein and carbohydrates.

But it's the latter that we tend to overindulge in the most, says senior researcher Barbara Moore, a nutritionist in Clyde Park, Montana. “In a restaurant, you will be served a serving of three cups of pasta, generously poured with sauce.” This volume will amount to 600 calories even without sauce.

Best advice: There's no harm in pasta in moderation. Nutritionists recommend calculating servings based on two to three ounces (50-80 g) of dry pasta per person. So half of a 500-gram package is enough for a family of four.

This may seem like too little volume, but try thinking of pasta “as a component rather than the base of a dish,” recommends Mark Bittman, author of How to Cook Everything Vegetarian (amazon.com). “Place a large amount of grilled or stewed vegetables on a plate, or top with a tomato-based sauce. Then add some paste.”

If you want protein ingredients, choose beans, chicken or shellfish. Make it a habit to cook whole grain pasta (as well as breads, cereals and cereals) because they contain more vitamins and minerals than wheat. And an additional portion of fiber will prolong the feeling of fullness.