High - energy diet (weight gain diet)

Although the majority of the population on the various regimes fight against obesity, there is a group of persons acting against and try to gain weight. Increased weight in health (through the growth of muscle tissue, not fat!) Is a slow process. To gain 0.5 kg per week consumption of 500 kcal per day more and more necessary. This amount of calories can be variable, because the metabolism is influenced by the physical space, temperature, hormone levels, age, sex, state of the nervous system, consumption of coffee, tea , tobacco and natural genetics. Taking into account the above factors must be aware that it is not easy.
Anyone who wants to gain weight, initially for 7 days, should carefully write what they ate and drank all day, only count the calories consumed on the recall should be regular "food" week. During these 7 days, each morning before the first meal and each evening one of his records and the possibility of fluctuations in weight and the correlation with the amount of daily calories. Register calories calories, estimate what amount should be guaranteed to get the weight. To obtain such an average daily caloric expenditure 500 kcal per day should be added. If after 2 months has not gained weight, the amount of calories taken should be increased from 250 kcal in nutrition.
To win, a weight to a number of important rules of food:
constant daily eating three main meals and two or three snacks. None of them can be beaten. By extension, the meal of "regime" to a 5-6 not to consume self-meal and do not feel "complete". Often, only 2.3 meals, which weighs only unnecessary digestion are consumed per day. The last meal - snack should be eaten as late as possible so as not to disturb sleep and problems sleeping. Between meals should not be more than 4 hours
after physical effort in place of water should drink large quantity of liquid foods - fruits and vegetables, fat and milk drinks (best fermented). Included in the water to activate the muscles,
intensified physical exercise to stimulate muscle tissue growth. In naturally lean because of physical exercise to lose weight instead of his victory, but they stimulate the appetite by the amount of calories can also be increased. Exercises also cause increased thirst, which could be used to consume large quantities of fruits and vegetables and milk drinks,
to obtain a weight should be patient, but the slower and more systematic weight gain of new muscle tissue is kg instead of fat,
generally, the consumption of large amount of fat influences weight gain, but the highest amount of consumption of animal fats, eg butter, fat cheese, fat cream, fatty meats and fast food can lead to increased cholesterol levels, which is why they should be eaten in moderation, while the consumption of unsaturated fats from olives, olive oil, fish and nuts are good,
candy, which also affect weight gain should be replaced by sugary foods and higher nutritional value (because the content of vitamins and minerals essential for the proper weight), such as: wholesale fruit and vegetables and drink milk, muesli, honey, nuts and raisins, dried fruits,
Avoid caffeine and nicotine than they stimulate the metabolism to burn calories faster
rest, relaxation, physical exercise are factors that indirectly affect the weight increase. The stress and tension of the nervous system are all factors that should be avoided in the diet.
Recommended Products (extra) at the top - energy (increased weight) diet
pasta (half hard-cooked), brown (natural) rice,
Brown full of baked milling, bakery full of rye,
muesli, flakes, nuts and raisins, sunflower seeds, pumpkin,
dried fruit: apricot, banana, papaya, apples, plums, figs, dates,
fruit: pineapple, banana, grapefruit, avocado, strawberries,
thickness of fruits and vegetables, nectar,
milk beverages, kefir, yogurt, milk, sour milk-loving,
vegetables: peas, corn (avoid possible), potatoes, beans, carrots, marrow vegetables, olives, other vegetables, cloves,
crackers
honey,
Wednesday,
olive oil
poultry, beef.

Anti - constipation diet

Diets program:
The objective is the regulation of defecation, without the use of pharmaceuticals. This scheme contains increased amounts of non-digested in the digestive system of man "fiber" (fiber) of the plant polysaccharides (cellulose, pectin, gums, hemicellulose, lignin, mucilages). Daily dose in a healthy human diet should contain 40 g of these compounds. Rich residual (anti-constipation) food is characterized by an increase in the amount of these substances (50-70 days GA). In addition to setting up this system of constipation is also used in prophylactic sensitive syndrome large intestine, the formation of the diverticulum or cancer of the colon, prevent the growth of arteriosclerosis, cholelithiasis, diabetes and the obesity caused by eating high-calorie diet lack of nutrient-rich residual. One of the main reasons for the growth of civilization, metabolic diseases to feed highly refined food, while plant polysaccharides for food, the mass to fill the digestive system, increase the amount of water in the intestinal contents, carcinogenic absorption in the colon of the decomposition of gallic acids and their elimination. Dietary fiber also reduces the concentration of cholesterol, triglycerides and glucose.

Products in the Anti - constipation diet:
fresh curly and skim milk, yogurt and kefir,
cream cheese,
protein, egg yolk only in limited quantities
lean meat: veal, beef, horse, rabbit, chicken, turkey, dove,
cod, redfish, pike, pike, tench, bream, carp, carp
lean ham and loin, meat jelly,
skimmed cream, vegetable oils: sunflower, rapeseed, soybean, olive oil in a limited amount
cooked and roasted potatoes, mashed potatoes,
all vegetables and fruits,
Plum jam, sugar, syrup, jam, jelly, fruit sweets, drops of honey,
bay leaf, pepper tree, vanilla, cinnamon, salt, lemon juice,
Skim milk, buttermilk, whey, tea, sweet tea, sweet chicory coffee
small quantities of butter, cheese and skim milk cheese,
soups on stocks of a bunch of mixed vegetables (carrots, leeks, celery, parsley), vegetable soup, barley soup, milk, soup, fruit soup,
stew meat and fried without fat,
salads, fruit juices, boiled vegetables,
fruit desserts, compotes, jellies, desserts made from milk, sugar and starch.


Prohibited in the fight - constipation diet:
baked with a little fiber, fresh, white, wheat, bakery products, bread honey
whole wheat flour, corn meal, potatoes,
whole milk, kefir, yogurt,
other cheeses
large amounts of yolk,
lamb, pork, Haslet, game, duck, goose, fatty fish,
pâté, meat fat,
salt butter
fatty cream
French fries, cakes fried potatoes,
candy, chocolate, chocolates, candies, pastries, preserves,
alcohol, cocoa and liquid chocolate, coffee and strong tea,
soups fat reserves,
fries and grills
cakes, confectionery creams, whipped cream, ice cream, biscuits, jelly, dessert with potato flour.

Food Yogurt

Yoghurt diet is rich in easily assimilated protein, calcium, phosphorus and vitamins. It is recommended to use only with yogurt cultures, which facilitates digestion and speed. In this scheme, except below fruit, baked goods and other components, must eat the following types of natural yogurt with low fat yogurt, fruit yogurt and whole fruit yogurt.
Example yogurt diet:
Breakfast:
150 g fruit yogurt with a quarter of a glass of muesli, bananas, or 150 g of yoghurt with wild strawberries 2 tablespoons of wheat, 2 mandarins, or 150 g of yogurt with sour cherries 2 tablespoons of cereal A large pear, apricot or 150 javascript:void(0)g of yogurt with cereal, an apple.

Dinner:
200 g of roast cod with yogurt sauce (yogurt ½ cup light with chopped onion), cooked potatoes, or 100g of roast chicken, 300 grams of cooked spinach (frozen food), half cup of yogurt sauce seasoned with a clove of garlic and basil and roasted chicken drum stick (100 g), 2 tablespoons of rice, a cucumber sliced and drizzled with a sauce made of half-glass plain yogurt, a tablespoon of basil or mint, a pinch of salt, pepper and oregano, or 60 g roast cod, half cup of boiled pasta sauce, yogurt, diced tomato, a tablespoon of basil, a pinch of salt and pepper, vinegar salad of sliced cucumber and onion seeds in the spring, with a teaspoon of olive oil and a teaspoon of juice lemon.

Dinner:
250 g fruit salad, 50 g of yogurt or a hard boiled egg, 2 tomatoes and a quarter of a red onion, half Graham roll, or 100 g of smoked cod, a salad made of a large tomato, pepper , 5 large leaves of lettuce, half a small chopped red onion, seasoned with 4 tablespoons of plain yogurt mixed with cloves of garlic and pepper, a slice of bread with a little margarine, or 120 g steak fries in a little canola oil, riced salad and half a carrot - apple, seasoned with a teaspoon of olive oil or horseradish, half wholemeal roll.

Healthy fruit For Your Diet

While many diet programs that offer the body healthy and slim. However, be careful in choosing the right diet programs, healthy sleep because the body and finish can be lost due to choose a diet program.

In selecting a program of diet, limit consumption of certain food groups, such as consuming only fruits and vegetables are not healthy. Making the body is not required of other substances such as proteins, carbohydrates, and more. Therefore, the fruit diet should also be offset other nutritional food.

Fruit Consumption

A diet program that is safe for the body of a diet with increased consumption of vegetables and fresh fruits. This program is much better because of fresh fruits and vegetables is usually found as a fiber or fiber components of foods that are important to the diet. High consumption of fruits and vegetables can also exclude people from heart attack and cancer.

List of 10 fruits that are useful for health and nutrition:

Apple

Apples contain carbohydrates, especially when getting richer and pectin (fiber type). Apples contain quercetin called flavanol, which take some of the materials research to combat cancer. Quercetin also has anti-flaming material so useful for disease such as arthritis. While nutrition, apples contain vitamin C, but not as much as citrus.

Strawberry

Strawberry contains antioxidants such as ellagic acid. In some investigations, provided that the ellagic acid can inhibit tumor growth in the lungs, esophagus, breast, cervix and tongue. As traditional medicine, the bur cree against bacteria that are used as solvents, and digestive system. Strawberries contain more vitamin C.

Banana

Bananas are a source of vitamin B6 is needed to make serotonin in the brain. Serotonin function to reduce pain, appetite and feel relax and reduce stress.

Melon

Melon contains a high sugar and lycopene, which serves as a fight against cancer. Red and orange melon contains carotene which may protect body cells against free radical damage and can also be changed into vitamin A in the body. Melon is a source of carotenoids and vitamin C. They also contain

Orange

It contains a phytochemical called hesperidin which function as antioxidants. Citrus pectin also the role of lowering blood pressure and low-fiber fruits, including home, vitamin C and folic acid.

Mango

Mango contains a carotenoid called beta crytoxanthin, antioxidants that may protect against some cancers such as bowel cancer and bone cancer of the cervix. Including mango fruits rich in carotenoids, fiber and vitamin C.

Kiwi

Kiwi contains a pigment called chlorophyll which gives the fruit is green. Kiwi can be converted to a compound that has a binding capacity of cancer. A kiwi is sufficient to satisfy the consumption of vitamin C requirements of adults.

Plum

Plum contains a phytochemical called ferulic acid, the compound has anti-cancer. Research, provided that the consumption of ferulic acid may help reduce the risk of bowel cancer. Plum is a fruit rich in fiber and potassium.

Grape
Leather grape contains a phytochemical called resveratrol that can improve heart health, cancer control, anti bacteria and contains antioxidants. Wine has a belly of fiber and vitamin C is low.

Pineapple

Pineapple contains the enzyme bromelain has the ability to decipher the protein. The pineapple is often used as a meat tenderizer useful to help digestion, blood clotting decoding, the prevention of sinusitis, and urinary infection. The pineapple is a source of vitamin C and fiber, contain a high sugar.

cabbage soup diet

Recipe for cabbage soup diet - soup I:
6 large onions, 2 green peppers, but can of tomato puree, A sprig of celery cabbage and bread. Preparation: cut and boil all ingredients, season with salt and pepper, A cube of broth or soy sauce may be added.

Recipe for cabbage soup diet - soup II:
Boil 2 cups water with a small can of tomato puree and bread shredded cabbage.
Example of the cabbage soup diet:
Breakfast:
Mix 2 eggs and 3 tablespoons water with salt and pepper, pour into pan. Add 30 grams of ham. Spread butter, 1 or 2 slices whole grain bread, covered with 20 grams of fresh cheese thin, coated with low calorific value store or a piece of whole grain bread with butter, A piece of lean meat dried product, a tomato, or a combination of 3 tablespoons oatmeal 3 tablespoons yogurt with low fat, small cubes and add to Apple flakes.

Dinner:
Fish with cabbage, or soup with potatoes and cabbage dish sauerkraut casseroled, flat sausage and mushrooms.

Dinner:
Nizanitsa potatoes with apple and shredded cabbage, add the tuna and oat flakes or coleslaw, tomatoes, potatoes and ham with added chicory and upper leaves of parsley, red cabbage with breast or turkey, stewed beet, pear and fresh pieces of bread or a piece bread and cabbage sprinkled with cumin and slices of cheese (which can be sprinkled with oil).