get in shape in time for the summer will help you diet, developed by the famous American Mayo Clinic.In the business!
Mayo Diet - the path to harmony is simple
to be in good shape, it is necessary not to overeat and move more. Experts at the Mayo Clinic, the leading research in the field of healthy lifestyle, no sensational discoveries did.But their system is concretized all known rules by moving them out of the theory into practice.
main postulate of the diet - no extremes and starvation. Meals should be balanced.There are other subtleties that are worth paying attention to those who want to lose weight quickly.
Here are a few key tips "from Mayo."
Mayo Diet - count calories
his daily intake of calories, you have to calculate yourself. General recommendations American experts include: woman leading a moderately active lifestyle can afford to about 1800-2000 calories a day.However, if you are trying to lose weight, you will have to limit myself.Practice shows that reducing calorie da
can produce more accurate calculation. For this, use the calculator to the Mayo Clinic.To understand is not difficult.Enter your weight and height (in feet), age, sex, indicate the purpose (to lose weight or keep fit), and find out how many calories a day, the Mayo Clinic dietitians say the best for you, as well as correspondence consultation can get personalized, constructed personallyyou slimming food pyramid.
From this it becomes clear, what products and how much you can afford for the day. meticulous counting of the energy value of the food will provide the lion's share of success in losing weight.But still this is not enough.
Mayo Diet - more fiber!
This dietary fiber, which, unlike the fats, proteins, carbohydrates, not absorbed by the body.They pass through the entire digestive system is not sucking.Why, then, do we need them?It turns out that a lot of good tissue.
It comes in two forms: soluble and insoluble. first mixed with water and turns into a kind of gel, a kind of "cleaner" for vessels, removes accumulated on the walls of their cholesterol.Soluble fiber in great quantity, for example, in a shell of untreated grains, legumes, apples, citrus fruits.Insoluble fiber is tidying up the body in drugomu- it helps to eliminate toxins, normalizes the bowels.
Its sources: grains, bran, nuts and vegetables.Fiber-rich foods tend to require thorough mastication, which also saves you from overeating.After all, the longer you chew, the more time you have to realize that the feeling of satiety has come.
Besides fiber gives "volume" portion , without increasing its calorie content.Its daily rate for women up to 50 years - 25 g, after - '21 Adding dietary fiber in the diet is necessary to gradually over several weeks to bacteria of the digestive system are accustomed to the new load.Drink plenty of water, as it is combined with the fiber it works well.
Mayo Diet - Pyramid harmony
optimal balance of products suitable to any adult healthy people, experts at the Mayo Clinic reflected in a pyramid.
at its base - fruits and vegetables , which can be eaten in unlimited quantities.But the lower bound, according to American nutritionists, there are 4 and 3 respectively servings (1 serving = 60 kcal = 150-200 g).Next come carbohydrate foods, they main source of energy: about 6 servings per day (1 serving = 70 calories).This section is better "fill in" the so-called complex carbohydrates.These include, for example, whole wheat bread, brown rice, oatmeal without cleaning and pre-treatment, pasta from wheat flour.They take longer to digest and provide a more stable and long-term feeling of satiety.Protein should be a little less: about 1/4 of the daily diet.Still less should be included in the menu of fat.Crowned with a pyramid sweets.They Clinic nutritionists put a hard limit - no more than 75 calories per day.
Mayo Diet - the attention to detail!
When counting calories we tend to forget about the drinks.But they are rather offensive.Once the water has almost no energy value.The remaining liquids need to be careful.
- Recent studies in America have shown that the people of this country get 25% of their daily calories from soft drinks , including fruit juices and iced tea with sugar.And those who drank just 1 jar of soda a day for a year so consumed 51,000 calories.Abandoning this drink, they would "save" as much as 6 kg!
- It looks useful fruit juices, too, is not so "innocent". One cup a day is enough, because with it you will get up to 100-120 calories.
- like milk? For each glass Priplyusuet 150 calories to the daily diet.According to American nutritionists daily limit of milk and sour milk drinks for the adult healthy person - 450-700 ml per day.
Their fans are often tormented by guilt, but in vain.A well-planned diet allows and even encourages snacking.Hunger should not worry slimming, so nutritionists recommend eating fractionally.
- Do not shut off the "call of the stomach" with water or juice, a snack of fresh fruit or vegetables.Due to the fiber pulp and rind they satisfy hunger better and have fewer calories than the same amount of juice.
- nice way snack - low-fat dairy products (yogurt or cheese).Very satisfying nuts and dried fruits, but they have to be careful, because they are very high-calorie.So, in 100 g of dried apricots and prunes around 250 calories and 100 grams of walnuts, hazelnuts or sunflower seeds, has about 600 calories!Bread, contrary to stereotypes, not so calories.The standard piece of white (approximately 30-40 g) - 80 kcal, and black - 30-40 kcal.
- Snack better to limit 100 calories.Here are some apply: 1 banana, 2 slices of wholemeal bread with slices of hard cheese (such as cheddar), 2 carrots, 1 cup yogurt, 2 table spoons of peanut, 30 grams of dried apricots and raisins.
conventional wisdom, the less fat you eat, the faster you grow thin, not at the Mayo Clinic nutritionists support.Complete rejection of fat can have serious consequences, especially for women: hormonal disorders, loss of skin elasticity, metabolism and so on. D. So, you can not completely exclude fats, but it is necessary to choose the right.
- Fats are of several types.Saturated contained in animal products.With them, be careful!Unsaturated (also subdivided into various types), in contrast, are useful.They serve the prevention of heart disease, reducing cholesterol.
- 25-35% of calories a healthy person should receive from fat .If the daily allowance is 1,200 calories, then 30% of that - 360 kcal.In 1 g of fat approximately 9 kcal: divide 360 by 9 and get '40 This is the upper limit fat intake for losing weight.And getting them to the best of mineral sources of vegetable oils, avocados, nuts, fatty fish species.
Mayo Diet - hearty breakfast
blanks for do it the day before and leave in the refrigerator.In the morning just put the dish in the oven.
- for 8 persons: 1 table spoon of vegetable oil;1/3 cup brown sugar;1/2 cup apple sauce;4 egg whites;3 cup dry oatmeal;1 tsp.teaspoon cinnamon;1 cup low-fat milk.
- Preheat oven to 180 ° C.The high capacity combine the oil, applesauce, sugar and proteins.Add dry ingredients, then add the milk.As the mix.Drizzle with butter a baking dish and place in it the resulting mass.Put in the oven, uncovered, for 30 minutes.
- in 1 serving: 204 calories, 8 g protein, 34 g carbohydrate, 4 mg of fiber, 4 g fat (saturated - 0,7g), 0.5 mg cholesterol.
Mayo Diet - a hearty meal
gazpacho with beans
By adding bean soup enriched with traditional fiber.
- for 6: 1 tin (450 g) white kidney beans in their own juice (liquid drain), 6 cups of tomato juice, 200 g tomatoes, 100 grams of cucumber, finely chopped, 50 g red onion, parsley and 3 clovesgarlic, finely chopped 1/4 tsp.Spoon chili sauce, juice of 1 lime.
- Mix the ingredients and refrigerate for 1 hour.Serve the soup cold.
- B1 serving: 191 calories, 7 g protein, 38 g carbohydrate, 9 mg of fiber, 3 g fat (saturated - 0 g), 0 mg cholesterol.
Chicken with pineapple, steamed vegetables and rice
This Asian dish - a sample of a dietary cuisine.Its ingredients are perfectly balanced.
- for 4 persons 300 g chicken breast, 1 1/3 cup water, 2/3 cup of brown rice, chopped 2 garlic cloves, 1 table spoon of vegetable oil, 1 carrot, 1 bell pepper, finely chopped, 250 gchopped canned pineapple, 1 cup frozen green peas.Marinade: 1 tsp.a spoonful of soy sauce, and apple cider vinegar, 1/2 - freshly ground ginger.For the sauce: 1.5 table spoons of starch, 1 tsp.a spoonful of freshly ground ginger and apple cider vinegar, 3 tsp.tablespoons pineapple juice, 1.5 - soy sauce.
- Marinate chicken pieces.Connect the ingredients for the sauce.In a wok 1/2 table spoon of oil fry the carrots and pepper, add the pineapple and peas, simmer the mixture.Put the vegetables in a bowl.In the remaining oil in the wok fry the breast.Add vegetables and simmer everything together for 1 minute.Pour the sauce, bring it to a boil.Boil the rice for garnish.
- In one serving: 260 kcal, 17 g protein, 35 g carbohydrate, 4 g fat, 5 grams of fat (saturated - 1 g), 33 mg cholesterol.
Mayo Diet - light dinner
Tuna salad in pita
Tuna - a source of protein and healthy fats.Fresh vegetables are well set off the taste of the fish and give a feeling of satiety without overloading the body with unnecessary calories.
- for 6 persons: Armenian lavash, 200 grams of chopped lettuce, three tomatoes, cut into small pieces, 100 grams of diced sweet peppers, 200 grams of chopped broccoli florets, 100 g of finely chopped celery stalks, finely chopped 50 g onion, 350 g of canned tuna in its own juice (liquid drained), 1/4 tsp.curry powder, 100 g of light mayonnaise.
- All the ingredients mix well, season with curry mayonnaise.Wrap each piece of leaf lettuce in pita bread and put on 30 minutes in the refrigerator.
- In one serving: 200 kcal, 15 g protein, 23 g carbohydrate, 4 mg of cellulose, 5 g of fat (saturated - 1 g), 20 mg cholesterol.