Metabolic diet: menu and reviews
With the word “diet,” most women present exhausting hunger strikes, restrictions on a huge list of foods, and a host of problems. As a result, the effort expended is not compensated for by the desired result: the weight decreases slowly, but returns quickly, and even with an excess.
Active sports (running, gymnastics in the morning, fitness), combined with the right balanced diet, can lose weight. In this case, to achieve the desired result, you need to have a lot of time, be patient and have will power. It is important to exercise regularly and not to throw workouts after losing weight. But if the sport is not your thing, you should look for another way out.
There is a loyal, effective way to lose weight by eating certain foods. And the name to it is the metabolic diet, the results of which were felt by the inhabitants of different countries and cities around the globe.
The essence of the metabolic diet
Metabolic diet is not a diet per se, but a specific way of life that forms the right habits and a specific attitude towards food.
Since to lose weight instantly fail, have patience. The technique includes several successive stages:
- Burning fat
- Weight loss.
- Retention of the reached form.
The developer of the complex is nutritionist Anna Panchenko.
From the moment of introduction to the masses to this day, a metabolic diet receives many comments of a different nature. Reviews a variety of. Bad and good. But the fact remains. Those who can say goodbye to the hated kilograms, more than others.
The purpose of the diet is to organize food intake in such a way that the products included in the diet contain a minimum of hormones with lipoprotective properties, which are insulin and estrogen. It is necessary to provoke the production of hormones that burn fat accumulation. These include testosterone and adrenaline.
Changing the diet is made on a special table, which lists the list of products with the distribution of carbohydrate value. Each product is awarded a score, depending on the content of a certain amount of calories and the degree of saturation with them.
Where to start
Before you start losing weight is important psychological attitude.
A woman should understand that it will be difficult in all respects. You have to sacrifice, restrict, control and pull yourself up. Constantly draw yourself your future image: a refreshed, slim, attractive, self-confident woman. Do not give up! You will pass the first stage - will be involved in a new way of life. At the second stage it will be easier, and at the third everything will go on as usual.
And most importantly: be confident in the correctness of their actions.
Metabolic diet at the initial stage is the maximum burning of body fat. The duration of the phase in different people ranges from 10 days to two weeks. It is impossible to exceed the number of days. If the desired effect is not achieved, you can repeat the initial stage of the diet after 2 weeks.
It is allowed to eat foods with a value of 0 points. Mostly it is food containing protein and fiber, while fats and carbohydrates are practically absent. Every day, take a tablespoon of flaxseed or olive oil, a complex of multivitamins. Last meal take three hours before bedtime.
Upon completion of the phase, dizziness, tinnitus, weakness, blurred eyes may be observed. A mug of hot strong tea will help to deal with the symptoms.Weight can be reduced by a couple of pounds. Having discovered similar sensations, proceed to the second phase.
We continue to lose weight hard
Metabolic diet in the second phase involves a gradual and stable weight loss. Follow the meal schedule. There is a need to gradually and not more often than every three hours. The approximate amount of food eaten at a time is 300 grams. Do not forget about taking vitamins.
Fat deposits are reduced, the metabolism (metabolism) is improved. Slimming occurs gradually, without harm to health. The duration of the stage depends on the individual characteristics of the organism. Adhere to such a power system can be quite a long time.
Breakfast should be about 8-10 hours, but not later. The value of products in the amount (according to the table) should be equal to 4. Snack should be between 11 and 12 hours. Value - 2 points. Dine around three in the afternoon. The value of lunch - 2 points. Have a good lunch no later than 18.00. The value of the snack should not exceed one point. Dinner should be three hours before bedtime, preferring protein foods with a value of 0 points. In this case, growth hormone somatotropin, which is actively produced at the same time, burns excess fat, which goes off in a dream.You can reduce points in any of the techniques, but in no case add them to another.
Reaching the weight mark planned at the beginning of the second stage, proceed to the next.
In the third stage, the metabolic diet consists in maintaining and maintaining a prescribed weight. For each meal, with the exception of dinner, a score is added. If you continue to lose weight, add another point. Your goal - to fix the weight at a certain level.
It is extremely important:
- Do not exceed the number of points.
- Adhere to the optimal interval between meals at 3 o'clock.
- Use a variety of food in the diet to end up with the necessary amount of points.
The table with the division of products into categories
This table should become your reference book, but over time you can easily remember how many points correspond to a particular category without resorting to its help. Products in the table are grouped into categories, each of which corresponds to a score.
|Category No.||Points||Product List|
|1||0||Chicken breast, turkeys, rabbit meat, eggs, fish and seafood, milk with up to 2% fat, citrus fruits, mushrooms, garlic, onions, green peas, spices, apple and grape vinegar|
|2||1||Legumes, fruits, fresh vegetables|
|3||2||Boiled beets, carrots, beef, lamb, veal, sour fruits, fermented milk cheeses, nuts, rice, buckwheat, oatmeal, bran bread, vegetable oil, olives|
|4||3||Fruit juices, dark chocolate, hard cheese, yogurt, millet groats|
|5||4||Alcohol, white bread, soda, mayonnaise, semolina, fatty meats, milk and its derivatives with more than 4% fat|
Despite the fact that the table presents the diet, the list of products in it is quite impressive. This means that observing the metabolic diet, do not have to starve and put yourself in a rigid framework.
Tasty metabolic diet
Recipes for her dishes exist, and this is not fiction.
It may seem that it is very difficult to find one, and the maximum that comes to mind is eating boiled meat with the addition of raw fruits and vegetables. Those who have already tried on themselves this method of losing weight, proved by example that delicious food and metabolic diet (the menu of whichincludes recipes for interesting and tasty dishes at the same time) is a reality.
Easy omelette for breakfast with mushrooms and vegetables
For one portion you will need:
- 2 eggs.
- 100 grams of fresh mushrooms.
- 50 grams of peas.
- 50 grams of asparagus.
- 15 ml of vegetable oil.
- 1 onion.
- 1 tomato.
- Clove of garlic.
- Spices to taste.
- Half a cup of water.
- Fry the mushrooms in the pan.
- Finely chop the tomatoes, after removing the skin.
- Fry onion with garlic in butter, add mushrooms and tomatoes, salt and pepper.
- Add water and leave to stew.
- Pour asparagus with peas, beat eggs.
- Cover the pan with foil and bake for 20 minutes in the oven. The finished dish is sprinkled with herbs.
Having calculated the value of each product, we get the sum of 0 points.
Its value does not exceed 1 point.
You will need:
- A tomato.
- Boiled breast.
- Lettuce leaves
- Red beans.
- Spices and parsley.
- Chicken, beans are boiled separately, cooled.
- Meat, tomatoes and lettuce leaves are crushed.
- The ingredients are mixed, salted and sprinkled with parsley.
Bean salad is the perfect solution for an afternoon snack.
A classic Greek salad recipe will help you prepare the perfect meal for a metabolic diet.
In terms of points, its value is 2. And this means that the salad is suitable for both lunch and dinner.
Agree that it can be easier and more diverse than the metabolic diet? The weekly menu for her is not only a simple task, but also an interesting one.
Features of the diet in metabolic syndrome
Scientists have shown that a third of the world's population is subject to this syndrome, which is often transmitted genetically. Its essence lies in the violation of the metabolic processes of the body, which cause a person to have metabolic syndrome. Diet with him should be followed with extreme caution.
Metabolicsyndromeprovides a careful selection of products for the diet. Her diet should consist of complex carbohydrates with a low glycemic index. The main list of products for a diet with the presence of metabolic syndrome:
- Wholemeal bread.
- Pasta from durum wheat.
- Cottage cheese.
- Fresh vegetables.
- Dried fruits.
If it is desirable to reduce salt intake in a particular case to a minimum, then it is better to forget about alcohol and smoking altogether.
At one time you should eat a small amount of food, but eat often (5 or 6 times a day) with the division of meals into the main and additional.
Word of the people
Some severely criticize the diet, while others are perplexed: how they had not tried its miraculous effect on themselves before. So what kind of feeling do people have when they say "metabolic diet"? Reviews are very different. As a rule, positive feedback can be heard from those people who strictly adhered to the rules throughout all stages. In a metabolic diet, it is important to tune in to morale, constantly motivating yourself throughout the time. However, those women who have not completed the first stage due to certain (often biased) circumstances speak negatively about the diet.
In the end, I would like to remind you that any diet or dietary regime suggests replenishing the deficiency of vitamins of one or another group in the body by consuming them in the form of special tablets or capsules.