The number of overweight people is increasing every year. One of the most effective methods for combating obesity is the system of Nadezhda Matveeva.
A well-known TV presenter by her own example proved that, by adhering to proper nutrition, it is possible to quickly get in shape.
Basics of the Matveeva Power System
According to Matveyeva, a diet should be a joy. The body should not experience stress due to lack of nutrients, otherwise it will lead to a loss of strength and dizziness.
You should not give up your favorite dishes, it is enough to reduce their portion by adding healthy ingredients. A full transition to proper nutrition should be smooth and gradual. This will allow you to maintain harmony with yourself and will not cause negative emotions. The methodology of the famous TV presenter is based on such a psychological approach.
Please note that in addition to adjusting the diet, you should spend at least 15-20 minutes a day for sports.
It can be both cardio and yoga. You will not only lose weight rapidly, but also receive a daily boost of strength and energy.
You should not dramatically change your habits. If you regularly eat potato dishes, then reconsider the method of preparation. For example, eliminate oil and frying. White meat baked in the oven will be much more useful than fried in a pan.
If you are accustomed to periodically drop in fast food restaurants, it will be more difficult to switch to a healthy diet. Be careful to bypass fast food chains.
The basic rule of Matveyeva is that food should cause a feeling of pleasure.
If you do not like celery, do not force yourself to use it. Make sure that your menu has enough protein, complex carbohydrates, fats. If you feel hungry, have a bite to eat with fresh vegetables and fruits.
When the arrow on the scale shows the desired number, it is important to keep the result. Many people, as a reward for their work, allow themselves fatty foods, after which they can no longer stop, rapidly gaining weight. Losing weight is much harder than losing weight.
For weight loss according to Matveyeva to be effective, it is necessary to correctly calculate the daily rate of calories consumed. Each person has her own. You can not significantly reduce the number of calories, otherwise it can lead to exhaustion.
According to Matveeva’s system, you don’t have to starve. It is enough to replace high-calorie foods with healthy ones. For example, sugar on honey.
To identify your individual calorie norm, use the special calculation formula 665 + (9.6 * a) + (1.8 * b) - (4.7 * c), where:
b - growth;
c is age.
With an active lifestyle, the indicator of proteins should be 30%, carbohydrates - 60%, everything else is fats. It is forbidden to eat completely fat-free foods.
Healthy breakfast as a key element in the diet
After awakening, the body should receive a portion of vitamins and minerals. Breakfast should be tasty, healthy and visually enjoyable. Do not be lazy to decorate dishes.
Sprinkled with fresh berries or fruit porridge will cheer you up.
For a healthy breakfast, oatmeal, eggs, cottage cheese are suitable. Such foods are rich in protein and fat.
Do not use instant foods. Porridge in disposable bags contains artificial additives and chemicals that are not only harmful to health, but also contribute to the collection of fat mass.
Matveeva advises starting the morning with a glass of clean water. Such a "trick" will wake up and invigorate the body.
Lunch should be full. The energy received from him should be enough until the end of the day, so you can avoid frequent snacks. Cook light broths. They have a positive effect on the digestive tract and saturate the body.
For the second, cook your favorite salad and porridge, for example buckwheat.
Dinner should be less nutritious, unlike other meals. Sour-milk products do not overload the body and have time to be digested if consumed 3-4 hours before bedtime.
Sweets - yes or no?
If you are not able to completely exclude the consumption of desserts, then do not try to torment yourself, otherwise this will lead to a breakdown, and the diet will have to start all over again. A great alternative to purchased sweets - prepared independently at home. You can control the content of calories in their composition.
Natural sweets will not harm your figure, but you should not abuse them. Make desserts using only natural products with minimal sugar.
List of allowed products
The list of allowed products is quite diverse. Thanks to this, you do not have to eat the same type of food every day.
Baked fish in the oven with 1 potato, rosehip broth
Chicken broth tea
White meat with vegetable side dish, rosehip broth
Low Fat Yogurt, Green Tea
Cottage cheese, green tea
Glass of kefir
Low fat yogurt
Seafood, Herbal Tea
Light salad can be prepared with fresh cucumbers, tomatoes and bell peppers.
It is permissible to use as refueling:
All products from the menu are available to people with any budget. Find them in the store is not difficult. By eating healthy foods for breakfast, lunch, and dinner, you will quickly build your dream body.
Complex of vitamins with minerals
To prevent problems with the skin, hair, nails, and teeth, monitor the amount of vitamins and minerals. These elements are responsible for the beauty and performance.
Get a vitamin and mineral complex in a pharmacy that will help maintain the required amount of nutrients in your body.
The union of proper nutrition and sports will help to achieve a stable result. Exercise speeds up metabolism and tone muscles. Twenty minutes a day of active exercise normalize the work of the gastrointestinal tract.
Choose a sport based on your individual preferences and health status. Any physical activity, coupled with a diet, contributes to the loss of extra pounds.
The most effective exercise is the bar. It involves the entire muscle group at once, making the figure fit. Stand in it morning and evening, gradually increasing the time.
Advantages and disadvantages of a diet
The main advantages of the Matveeva technique are safety and the absence of serious restrictions on food products. Most nutritionists in Russia have approved such a system of weight loss. It is suitable for absolutely all people, regardless of health problems.
According to Ekaterina Mirimanova, the author of the Minus 60 slimming technique, the main minus of Matveeva’s diet is its duration. Quickly lose weight does not work.
You will have to tune in to the result, be patient and do hard work on yourself. Compliance with the basic principles of the method guarantees the result.