Go to any site about weight loss. What are the girls sitting on? That's right, kefir, buckwheat, rice, vegetable soup and other harsh diets that do not require imagination.
Now take any diet compiled by a professional nutritionist. This will almost always be a full menu, such as, for example, including a full range of products, but limited in calories.
Why are we so different from nutritionists? Why do they schedule days, calories, tell us about carbohydrates, but we don’t listen and want to sit on vegetable soup for a week? And because doctors think about the weight going away and not coming back after finishing the diet, about the production good habits, about whether you can not only start, but also continue the diet. Well, we want to lose weight quickly so that we can fit into a dress or amaze the imagination of others no later than in a week. And then, at least the grass won’t grow.
A well-known specialist in comprehensive weight correction, Dr. M. Gavrilov, in his book “Food Corporation,” writes that diets based on the exclusion of one or more food groups are unnatural for humans. Therefore, it is unrealistically difficult to stay on such diets, and that is why there are so many breakdowns and so few happy stories.
Without carbohydrates, your mood will deteriorate, and sooner or later you will fall for a cake
Here are the food groups that cannot be excluded and should definitely be on your menu when you are losing weight. If you refuse these products, the body will protest and eventually provoke a breakdown.
* Complex carbohydrates – whole grain cereals, whole grain bread and whole grain pasta. Be sure to include them on the menu. Without carbohydrates, your mood will deteriorate, and sooner or later you will fall for a cake that contains 500 kcal.
* Protein sources include lean meats, low-fat dairy products and eggs. Be sure to eat proteins. Without proteins, the body does not start the process of breaking down fats. Many vegetarians eat only vegetables and suffer from excess weight. People who are losing weight need proteins.
* Sources of fiber – vegetables and fruits – eat fresh vegetable or a piece of fruit with every meal.
* Sources of fat – 30 g nuts or a spoon vegetable oil, rich in omega-three and omega-six acids every day.
* Sweets – can be eaten 1-2 times a week, in small portions.
It is important that nutrition when losing weight does not turn into experiments with food. You can argue endlessly about the benefits and harms of certain foods, but if you have been accustomed to eating cottage cheese and porridge since childhood, and suddenly decided to switch to green vegetables and shrimp for weight loss, most likely you will quickly fall out of your new diet, or you it will be incredibly difficult.
The simplest advice is to continue eating what you like, but start counting calories. In order for weight to gradually decrease, it is enough not to exceed 1500 kcal per day.
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No matter how our beautiful and slender body, one day the day comes when you are tired of following a diet, when you are tired of counting calories, weighing portions or limiting yourself in sweets, when you are tired of losing weight. Often this period coincides with the period - the time of the so-called weight loss stop. But there are other causes of diet fatigue.
The main causes of diet fatigue:
Often moral fatigue goes hand in hand with physical fatigue
Understand yourself. Perhaps your diet was so strict that your body simply did not have enough vitamins, and is now depleted? Don't think that mental exhaustion is not related to physical exhaustion. For example, B vitamins directly affect your state of mind. That is why nutritionists advise their patients to take B multivitamins or vitamin complexes during active weight loss. Remember that this measure will also help you get through a dietary plateau quickly and effectively.
You do not allow yourself some “weaknesses” in your diet
This may seem blasphemous to you, but people who are losing weight simply need to have “fat” days. The psychology of losing weight speaks about this. The thing is that we are all familiar with the food “harm” that surrounds us everywhere. These are fast food products, chips, pastries, cakes and much, much more. And we all just have our favorite food weaknesses. And in fairness, it is worth noting that most of these products contain flavor enhancers. Having tried it once, you become, if not a slave, but a lover of all these delicacies. And healthy eating (we are not talking about strict diets) implies complete or partial rejection of these foods. So it turns out that a person trying to lose weight must constantly limit himself from many harmful and useless calories. This is difficult to do, especially when other family members are not denying themselves anything right in front of your eyes. That's why psychologists and nutritionists started talking about “fat” days. Just don’t think that 2 times a week you can plunge headlong into the world of gluttony. Of course not! “Fat” days should not be repeated often, and you should not make them a pattern, promising yourself that on Sunday you will eat half a cake or 5 packs of chips! It’s better to let it be a small weakness at a party in the form of a long-desired cake or your friend’s signature pie, or nightly barbecues in nature, or something else. Main! The morning after eating too much in your diet, don’t scold yourself! Just drink a couple more glasses of water that day or walk an extra stop. And never weigh yourself. Believe me, one day will not be delayed anywhere!
Nobody supports you
Believe me, this happens even in the most friendly families! Either they tell you that you are beautiful even without losing weight, or, on the contrary, they simply don’t believe in you, saying that you don’t have willpower and it’s better to forget about a slim figure. And it also happens that in a family of fat people, one comes to his senses and, having received the first successes, tries to encourage others to lose weight, but these other family members resist with all their might and, to spite you, buy cakes and ice cream. And there are also cases when they give you so much advice about losing weight that your head is simply spinning! And you, rushing about dietary practices, simply get tired of the excess information.
In such situations, it is better to lose weight in silence. If you know in advance that someone will accept your new image nutritionist is skeptical or starts to dissuade you, do not share your plans. Let the fact that you don’t eat candy and don’t eat carbohydrates in the evenings remain your little secret! And when your spouse notices that you have become slimmer, say that this is thanks to his care and love!
Your body is dependent on the menstrual cycle
This reason, of course, applies specifically to women. Many women react to periods menstrual cycle not only increased appetite, but also changes in emotional terms. This causes moral fatigue, apathy, anger, and, consequently, increased appetite and cravings for sweets. If this really bothers you, consult a doctor. But often it is simply worth accepting such changes as a given of nature. Try replacing sweets with other joys (shopping, meeting with friends, going to the movies, exciting walks, hobbies), and nothing will affect your weight! And this will cause joy and good mood.
You lose weight and lose weight, but the weight practically stays the same
Sometimes this happens. There are two reasons here: either you are deceiving yourself and are not following the intended course very conscientiously, or your weight loss style is not chosen correctly. In the first case, try to write down everything you put into your mouth, down to the smallest detail. This way you can understand where you are consuming extra calories. By drawing conclusions and adjusting your diet, you can get off the “dead point.”
In the article, I will tell you why you may experience fatigue, drowsiness, and lethargy when losing weight.
Look, the main rule of a proper diet for weight loss is a lack of calories.
It is the lack of calories that creates an energy deficit in the human body, which will subsequently manifest itself in a decrease in body weight. Actually, due to this, weight loss occurs.
Remember: if you don't have enough calories, you won't be able to lose weight (burn fat).
A lack of CALORIES is when you limit yourself in carbohydrates (because carbohydrates are the main source of energy), thereby, during the day, you spend more energy than you receive. As a result of this, “WEIGHT LOSS” ITSELF occurs (fat burning).
Why did I tell you this?
So that you understand, when you have little (lack of) carbohydrates (energy) in your body, your blood sugar (glucose) level drops and becomes low, and mild hypoglycemia begins, which results in: lethargy, drowsiness, fatigue, little strength (energy), etc.
This can especially often occur during training, all because physical activity greatly reduces the level of glucose (sugar) in the blood.
Therefore, when cutting (while losing weight) = these signs occur (and quite often), and this, in a sense, is normal, that you are weaker, lethargic, you may want to sleep, etc. Hold on and don’t be discouraged :)
Is it possible to somehow fight this?
It is impossible to completely overcome these signs. This is not mass, it is still drying, and drying is always difficult. Drying is a lack of calories (energy). Therefore, as I said above, this is the norm. But, I will still give you a few recommendations that will reduce their manifestation...
Those. everything should be done according to the mind, and not through the ass, like most people: on a hunger strike, they stop eating or eat very little and abruptly; or there: don’t eat after six; they only consume kefir/salad or some other imposed product; stop eating sweets; stop eating fatty and fried foods, etc. this is not all that, this is not a diet. Proper diet for weight loss (when everything is done correctly, wisely, this in itself will minimize the manifestation of all these signs, but they can still exist).
Or buy my training courses, everything is covered there from A to Z...
Only COMPLEX (SLOW) CARBOHYDRATES!
In 1-2 hours (depending on how you feel). Firstly, it will give you strength (energy) for training (i.e. there will be no lethargy, etc.), and secondly, it will allow you to preserve your precious muscles (not lose muscles), the trick is: that when there is no strength (energy) to train our muscles, our body (body) will begin to get rid of them as unnecessary. Therefore, 1-2 hours before training is a must. must be complex carbohydrates.
DP has many advantages, on our topic, these are - best method appetite control. And the most important thing I can tell you is: never skip meals. If you don’t eat on a mass basis, then you won’t notice a damn thing, but if you don’t eat on a dry diet, you will immediately have these signs (weakness, fatigue, lack of strength, drowsiness). DP will make you feel much better.
Recommendation #5. Buy and take BCAA amino acids. On the mass = this is a waste of money (IMHO), but on cutting (while losing weight) the kicks are REALLY JUSTIFIED! REALLY!!! In addition to the fact that, to some extent, BCAA amino acids will help you maintain precious muscles, they will also give you an influx of strength, energy, and you will feel much better, take my word for it. I don’t advertise all this, but I say it as it is, because I’m a practitioner, I’ve used it myself and I know what I’m talking about. If you buy it, I would recommend a jar from Optimum Nutrition or Dymatize (again, not an advertisement).
Capsules or powder = essentially without a wound (capsules (tablets) are more convenient)
From 2.5-3 liters per day, this significantly improves well-being (and as a result, on our topic, eliminates that same lethargy, etc.). In the event of a lack of water, absolutely all physiological functions of the body suffer, first of all, when dehydration exceeds 2% of body weight, severe thirst occurs, a noticeable deterioration in physical performance begins, and signs (on our topic) appear - fatigue, lethargy, etc. so drink water, and study the articles:,
With a lack of sleep, weakness, fatigue, drowsiness occurs, etc.. What kind of training is there... strength indicators, strength endurance and neuropsychic activity also drop... and in general, without sufficient (without good) sleep, both your mood and your mood disappear composure, determination, desire to train, etc.. if for ordinary person(i.e., not involved in sports) sleep is so important for normal life, so imagine the role of sleep for a person involved in sports and even during drying (at the stage of losing weight, burning fat, where there is a lack of calories).
Best regards, administrator.
The following tips will help you stay on your diet until the very end. If you've tried strict long-term diets before, you probably know that after a certain period of time there comes a point when all you want to do is just quit everything and forget about dieting for the rest of your life.
You wake up one morning and realize that you've been dreaming all night about a delicious, juicy cheeseburger, and that you'll just die if you eat another bowl of steamed broccoli.
Tired of the new healthy image life can also catch up with you in the gym, when you've given it your all and suddenly feel like you can't take another step on the treadmill.
Indeed, diet and physical exercise require a lot of strength, self-sacrifice and dedication. Sometimes, instead of feeling energized, you may feel weak and indecisive. Are you starting to wonder if it's worth continuing to improve yourself by banning many of the things that make us happy?
If you've lost motivation and are facing one of these problems, you should know that there is a way to strengthen your willpower and regain your former determination.
Fantasies of an empty stomach
Most most effective diets to lose weight they force you to exclude something from your daily diet. The result is a deficiency of some nutrients and an excess of others.
It is not surprising that after a while your body turns on protective reflexes and begins to resist the diet. This usually manifests itself in the form of refusal to eat, which is the basis of the diet. In other words, you start to hate your diet and everything it tells you to eat.
Here's how you can try to improve the situation so that you get your motivation back.
1. Switch to a different diet
This is the most logical and simple way to help restore motivation. When you switch to a different diet, you will provide yourself with all the necessary nutrients that your body has not been receiving for a long time.
If you for a long time If you're on the Atkins diet, you're probably just dreaming of Italian garlic bread or a fresh fruit salad. To fix this, simply switch to a vegetarian diet for a while. Your digestive tract will thank you for giving it a break from meat and other heavy protein foods.
Nowadays there are so many various options diets that you will never have difficulty finding a new meal plan. Just make sure you choose something almost completely different from your previous diet. Otherwise, you won't be able to deceive your body for long.
Note. Your body will simply enjoy light and simple vegetarian food after eating meat, cheese and milk for a long time. But not the other way around. What might happen if you try to switch from easily digestible fruits and vegetables to animal protein? You will experience constipation. Therefore, nutritionists warn that the transition to new foods should be gradual, that is, you need to slowly introduce new foods into the diet and at the same time reduce the amount of old ones.
2. Allow yourself to eat everything, but in moderation
This advice is especially useful if you are psychologically tired of dieting and “don’t see the light at the end of the tunnel.” If you start eating whatever you want, but small quantities, you will temporarily be able to remove the mental ban on eating a certain type of food, which will psychologically allow you to feel more balanced. At the same time, your body will receive all the missing nutrients, which will allow you to stay on the diet much longer.
Note. Again, remember that the transition should be gradual. And most importantly, you must count calories even when you eat everything in moderation. Otherwise, you will quickly lose all the results achieved. You must have a fairly strong will to restrain yourself from overeating. Don't do this if you doubt your abilities.
3. Have a small gastronomic celebration
In fact, allow yourself to eat whatever you want and as much as you can. I'm not kidding. Sometimes you have to do everything possible to regain motivation. This will make you feel satisfied for a while.
But there is a serious warning! Make sure you are able to stop before it is too late! It is not recommended to follow this advice for more than one or two days. This will be a huge stress for your body, so physiologically this is not the most The best decision. And, most importantly, it will be very difficult to return to the diet after you have relaxed. In addition, you will see how quickly you will gain back the lost pounds, which is not very pleasant.
4. Add a creative touch to your diet
Typically, long-term weight loss diets allow for a wide variety of different foods. However, we tend to stick to just a few, and this is why we get tired and lose motivation very quickly. So look for opportunities to diversify your diet: try preparing dishes according to new recipes from all acceptable products.
Try adding a little creativity to your menu. For example, choose a “color of the day”: eat only one food every day a certain color. You will be pleasantly surprised how effective this motivational trick is!
However, make sure that you do not exceed the maximum allowable amount of food and follow a healthy way of preparing it. Just because some diets allow you to eat potatoes, that doesn't mean you can order extra-large fries at your local restaurant.
Are you on a diet and experiencing hunger, loss of strength, weakness, depression?
Let's look at 7 signs of a bad diet.
Remember, it's better to skip evening snacks than to starve yourself all day and then have to catch up!
Problem #1: Weakness, low energy
Cause: Depression and weakness are common symptoms of a low-carb diet. Most likely, you don't eat sweets at all. Other reasons: the body does not have enough water or iron. 
What to do: Consume complex and simple carbohydrates, which will allow you to be emotionally stable and energetic. Oatmeal with berries and sugar, iron-rich foods and 8 glasses of water - this is the right way out of the situation.
Chicken, red meat, brown rice, whole grain cereals, pine nuts, noodles made from durum wheat.
Problem #2: Depression
Reason: Diet lacks omega-3 fatty acids, vitamin B, folic acid, vitamin B6 and vitamin B12.
What to do: Consume whole grain cereals, bananas, 2-3 servings of fatty fish per week, legumes, asparagus.
What products should you pay attention to? Whole grain cereals, cranberries, honey, pineapples, legumes, lentils, trout, salmon, tomatoes, cucumbers, peanuts.
Problem #3: Constant feeling hunger
Cause: Skip breakfast and/or other meals; follow an unbalanced diet - fatty, carbohydrate or protein; you consume too little fiber. You are consuming too few calories.
What to do: Start your day with a nutritious breakfast that contains protein and fiber.
Eat more throughout the day raw vegetables and fruits, don’t forget about soups and stewed vegetables.
What products should you pay attention to? Whole grain porridge with milk (low fat) and fruit, chicken breast, whole grain bread, vegetable salad, beans, peanuts, vegetable soups, bean soups.
Problem #4: Irritability, restlessness
Reason: Rare meals, lack of calories, caffeine abuse (no more than 200 ml of coffee per day is allowed).
What to do: Consume a minimum of 1800 calories per day, focusing on quality nutrition for good health and normal metabolism.
Instead of cutting calories, try to exercise regularly. Reduce your coffee and black tea consumption to 200 ml per day.
What products should you pay attention to? Whole grain porridge with soy milk; pancakes with bran, yogurt and fruit. Oat bread, fresh fruit, chicken, salmon, onions and bell pepper, Herb tea.
Problem #5: Decline mental abilities, memory impairment
Reason: Skipping breakfast or not consuming enough antioxidants and vitamin E(nuts, seeds) or iron. As a result, speed of thinking and memory suffer.
What to do: Make your breakfast complete, consume fruits (especially cherries, red grapes, prunes, berries, oranges, raisins) and vegetables (especially cabbage, spinach, beets, red bell peppers).
Take vitamin complexes, Check: Are you consuming 18 mg of iron per day? The highest iron content is found in rabbit and turkey meat, beans, millet, oatmeal and buckwheat.
What products should you pay attention to? Whole grain porridge with berries, bread, peanuts, honey, red meat, chicken, fish.
