Now, when practically every star has its own personal weight loss system, many forget that the Institute of Nutrition of the Russian Academy of Medical Sciences presented its version of a diet for weight loss, which is certainly more useful than many others. In addition, it does not imply incredibly fast and harmful results: the course is designed for 18 days, for which you can lose weight by 8-10 kilograms without harm to the body and a painful sense of hunger. In addition, the result of the diet of the Institute of Nutrition of the Russian Academy of Medical Science will be preserved for a long time, unless, of course, you are too unconstrained in nutrition.
Institute of Nutrition: diet for weight loss
The diet of the Institute of Nutrition of Russia is characterized by a sensible approach, which is missing many new-fangled diets. In general, there are not too strict limitations, but there is a list of basic principles that can not be avoided:
- Caloric content of the diet is 1200 units (at a weight of 50-60 kg), 1500 calories (at a weight of 60-70 kg), 1800 (with a weight above 70 kg). Accordingly, when the following mark is reached in losing weight, the diet should be reduced in accordance with the specified data. Figures are given approximately, it is better to calculate them personally using the body parameters analyzer and caloric content, which are easily found in free access on the Internet.
- It is recommended fractional meals: there is a need in small portions 5-6 times a day, about once every three hours.
- Excluded are simple carbohydrates: confectionery, buns, white bread, potatoes.
- The quantity of consumed fats decreases: it is allowed to use only lean types of animal products: veal, beef, turkey, low-fat fish and low-fat dairy products.
- From vegetables and fruits, it is recommended to use those that contain little or no starch (beans, corn, bananas, grapes are excluded).
- Taking into account soups, tea and coffee, the amount of liquid per day should be about 1.5 liters.
- Salt with all meals is limited to 1 teaspoon without a slide a day. Cook meals better without salt and dosalivat already before eating, and pickles and smoked meat to limit.
The diet of the Institute of Nutrition is so simple and includes all the useful products that it can be practiced constantly, as a regular food system - especially for those who are inclined to fatness and easily gaining weight. This approach will allow you to stay slim and attractive all the time.
Diet of the Institute of Nutrition RAMS: menu
Consider the usual diet menu for one day, which you can take on your arms. It is important not to replace the dishes with fatty and floury to preserve low caloric content.
- breakfast : cabbage salad (can be Peking), eggs from two eggs, tea with milk without sugar;
- the second breakfast : a portion of cottage cheese;
- lunch : salad of fresh vegetables, cabbage soup, chicken breast with vegetables;
- afternoon snack : sour milk drink, juice or tea;
- dinner : boiled lean fish, vegetable ragout;
- before going to bed for an hour : a glass of kefir.
There is also a second version of the balanced menu, which is also great for a variety of diets:
- breakfast : boiled meat (serving the size of a pack of cards) with green peas, tea;
- second breakfast : curd cheese or baked apple;
- dinner : soup without meat and meat broth (vegetarian), fish boiled with vegetable salad on garnish, compote;
- afternoon tea: tea, fruit juice or broth of wild rose;
- dinner : cottage cheese with natural yoghurt, tea;
- for the night : a glass of yogurt.
If you eat so constantly, the weight will calmly go away and will never return to you. After reaching your goal for the holidays, you can afford a few sweets, but not more!