How not to get fat after weight loss. How not to get fat after childbirth: diet for nursing mothers, exercise types, advice of doctors and nutritionists

Hi friends. Today we will talk about the question that all people are asked, who have ever brought their own body into shape, namely, how after losing weight do not gain weight.

Those people who were able to achieve a beautiful physique sooner or later begin to wonder how not to fuse after lost weight.

And indeed, after all, all normal people concern not a temporary result, but permanent.

I am often asked how to "go out of the diet" correctly in order not to gain weight again. I decided today's article to close this question.

Mistakes again leading to obesity

There are many mistakes of people, as a result of which the body begins to recruit excess fat again, but I decided to allocate the most basic:

1. The erroneous opinion is that you already know everything about proper nutrition and weight loss.
2. Desire to dial muscular weight Without calorie control.
3. Fatigue from constant control.
4. Reducing physical activity during increased calories.
5. Termination of a diet and transition to an erratic power mode.

I think this is five major errors. Some smaller might miss, do not be angry)

• The erroneous opinion is that you already know everything about proper nutrition and weight loss.

When a person once lost, he begins to think that everything already knows about proper nutrition, weight loss and a healthy lifestyle, although, in most cases, it is not.

Many simply increased their physical activity randomly, eliminated sweet and flour, do not eat after six o'clock in the evening and everything loose little, but are already striving to distribute advice to the right and left.

And many are underway on it with the words: "Won look, Zinka does not eat after six and how he lost weight! I must and I do not eat ... ".

Although, any of my readers understand what kind of nonsense is! What is not after six, what are you?

The main role is played:

1. Non-day calorie diet.
2. Smooth calorie reduction.
3. Increase energy costs.

Here, in fact, everything, if quite briefly. But there are some incomprehensible, chaotic actions with their own body.

As a result, when Zinka (I figuratively say, of course) randomly increases the calorie content of the diet due to, for example, fruits (it believes that they are useful), then its calorie begins to exceed its point of reference, which in turn begins to increase its mass Body.

When there is no clear foundation and understanding that you need to do in a particular situation, it is very difficult to manage your weight.

Therefore, friends, stay and do not consider yourself smarter, be open to getting new information and constantly try.

• The desire to gain muscle mass without calorie control.

The next very common mistake.

When a person lost weight (especially if he did not particularly train), the flabbles, weak muscles begin to be seen. I'm talking about those friends who lost only with a diet.

It looks like, gently say, not very.

Here the idea can be caught on his eyes that it is necessary to constantly progress the load and increase the caloric content of the diet.

He begins to train hard and We are completely eating everything on your way.

I think you understand that all examples I cite very closely, maybe the situation is different, but the essence of the same.

The strong excess of the caloric content of the diet from the point of reference leads to an increase in body fat, and hence all the consequences arising from here:

1. Insulin sensitivity.
2. More leptin.
3. More estrogen.
4. Less protein synthesis.

In other words, it becomes more difficult to lose weight again !!!

The main thing is not an increase in body weight, when you gain, but an increase in the muscle mass of the body without increments of fat.

Unfortunately, most of this does not understand.

I used to make this mistake.

• Fatigue from constant control.

Almost all people who train in the hall, sooner or later get tired of constantly controlling their nutrition and go to workout.

The wets occur at each, with rare exceptions.

Often, the reason lies in relation to the process of forming and maintaining a beautiful body.

Many belong to this as a test. It is not surprising that these people surrender.

It is impossible to be in constant voltage and, in addition, do not get pleasure from the process.

My advice, concentrate not on the constraints, but on the result that these restrictions give.

We limit caloric content in order to lose weight if you look deeper.

We make all these manipulations with carbohydrates, train in the gym, tolerate restrictions to achieve and receive any remuneration.

For someone - this is the absence of shortness of breath.

For someone - it is to get acquainted with a girl / guy to create relationships, and maybe families.

Someone goes to all this to get approval from the people around him.

Each of us controls itself, swinging, losing weight only in order to get something.

You must understand that absolutely all of the people would like all these cool results to appear simply by maternifying the magic wand.

So that the beautiful body is an ordinary attribute of life without an effort.

But this can not be.

Because then the beautiful body would not be a marker of the high status of a person!

This means that if such a physique was all, then it would not be appreciated in society.

Then it would not cause admiration and envy of others.

Move your focus of your attention to the other side when you begin to seem that you are tired of constantly control.

Well, and if, nevertheless violated the mode, then it is not necessary to continue to go into all the grave, better read. From her you will learn about one steep reception, which will help to stay in mode.

• Reducing physical activity during increased calories.

Next error. Even two.

A person immediately aggravates the situation in both directions.

In other words, it begins to eat more, and move less.

All this, naturally, leads to the fact that the body after a long deficit of calories begins to prevent nutritious substances.

From here, first the gradual offset of the point of reference to the biggest side, and then unnecessary accumulation of fat.

• Termination of a diet and transition to an erratic power mode.

The case is very similar to the previous, however, while maintaining the former physical activity.

Man achieved desired result, Hold it a little bit (for example, in summer), and then began to eat sharply, it is not clear how.

This is a fairly widespread error.

As a result, a person is in a great form for a couple of months a year, and the rest of the time in the conversion of the physique.

As a result, all this leads to the fact that the body shifts the point of reference, which greatly complicates weight loss in the future.

All these swings we have nothing to do with you.

Point of equilibrium and inertia of the body

Our body always strives for equilibrium (homeostasis).

The condition of the body, when you do not lose weight and do not get fatty called homeostasis.

This most homeostasis is your equilibrium point.

• If you increase calorie intake, start fat.
• If you reduce calorie intake, you will lose weight.

The same with physical activity. More moving \u003d lose weight. Less moving \u003d fat.

If you have long been in one state for a long time, then the body shifts your equilibrium point in this direction.

If you have been in one builder for several months or years, for example, noise, then the body has secured this condition.

Lose weight it becomes harder. Why?

We smoothly close to the following concept - inertia.

Remember the school courses of physics, such a concept as inertia?

Inertia is the property of the bodies to maintain the status of motion or rest until the external force changes this state.

The bottom line is that our body is inertial, it retains and supports the equilibrium point for some time, as long as the equilibrium violation becomes regular.

Simply put, if you are in an excellent physique, then from the fact that you are complained from the nest, nothing will happen. The body holds a point of reference.

The same, if you are dressed, and start there is less, then you do not lose weight instantly! You will be in the same physique for some time.

It was understood.

Output: Your weight loss will not start instantly, if you have been overweight for a long time.

Why does our body do not lose weight right away?

The whole problem is that it happened so much.

Since earlier our ancestors were very hard to produce food, it often happened that the food was not enough.

Our body was forced to come up with many adaptive mechanisms to somehow increase our chances of survival.

One such mechanisms is InertiaI talked about. The body maintains the former body state to increase our chances of survival.

The next mechanism is Slow metabolism.

If we sharply reduce the number of calories consumed, the body reduces energy consumption and slows the metabolism to spend less energy. Therefore, we cease to lose weight.

Why does the body seek to accumulate precisely fat?

Because the fat cell is the most energy intensive, and in hungry times our body can use fat as energy.

Previously, it was beneficial because it increased the chances of survival.

But what is not so now?

Now we have food abundance with you! In stores full-full products that can easily fill the energy deficit.

But the body does not remove instantly adaptation mechanisms that were successful for hundreds of thousands of years, so the same "rules" as before.

Fastening the result after diet

Having understood with the concepts of point of reference and the inertia of our body, we begin to smoothly sew to the topic of our article.

What do we need to do the first, after you lose weight and acquired a beautiful physique?

Secure the resultTo shift the point of reference.

The body must get used to the new state for him.

As soon as the point of equilibrium shifts to a new level, we will be easier to be in the weighing existing for us.

How much time do we need to hold a new point of equilibrium?

According to different data from 6 to 12 months so that the body displays the point of equilibrium to the new bar.

Output: Do not hurry to get out after reaching an ideal form. It is necessary to maintain this form for 6-8 months to secure the new point of equilibrium.

How to hold the right form

In general, nothing is complicated.

To maintain an existing form, we need to create an equilibrium in our organism. Energy consumption must be equal to parish.

Everything comes from calorieness of the diet and your physical activity.

Suppose when you lose weight, then you gradually reduced your caloric storage at 50-100 kcal per week.

First, let's say, you had a calorie content of 2000 kcal, after a week 1900, then, 1800, then 1700, etc. Before reaching the desired result.

When you have already reached the form you need, do not change anything! The organism is so experiencing stress during calorie deficit and spending energy (training). Too strong decline in calorie to us for nothing.

Those. We stay with you on that calorie, what you have when you have achieved the result.

After that, we adhere to this calorie content of 6-12 months so that the body consolidates the result.

For example, the girl had 30% fat in the body, after which she lost weight and the percentage of fat in her body was 15%.

She was in a given beautiful physique of 6 months, after which, its equilibrium point shifted from 30% fat by 15% fat.

After that, its equilibrium point begins to work on it!

In the sense that if it is for yourself, sometimes "kishkoblude" (eat sweet, cheesecakes and buns), then it will not gain weight so quickly as before that with 30% fat..

In this beauty bodybuilding and beautiful body. Your body's energy consumption becomes higher, the equilibrium point is lower, so you can allow yourself during athletic physique. Cool? Still would.

This is not a completely pleasant rule for people with overweight.

Athletic people allow themselves a little more, while remain athletic, and fat people allow themselves less, but remain with overweight.

Let's summarize:

1. After reaching the result, we remain on the same calorie content.
2. Keep the result of 6-12 months.
3. Then the point of equilibrium is shifted, but this does not mean that it is necessary to engage in an increment.

How to go with a bush or keto diet

I really ask for this question and, unfortunately, there is nowhere to this answer.

I did not find a single adequate answer on the Internet.

So, if you adhered or, then the exit from the diet will remind our previous option, but with some adjustments.

The essence of the boob of diet is that we alternate carbohydrates with carbohydrate loading.

By the way, I now use this diet myself. My favorite diet on drying.

So, after you have achieved the desired result, we must fix that calorie content that we have with you in protein days!

Suppose, in protein days we had a calorie content of 70% protein and 30% fat.

Those. We obtained 1400 kcal was obtained from proteins, and 600 kcal of fat.

We add 10% of carbohydrates to the diet.

Now we have 70% protein, 10% proteins and 20% fat.

Those. We get the same 1400 kcal of protein, 200 kcal of carbohydrates and 400 kcal of fat. Do you understand?

From the very beginning, we do not touch the amount of protein, but we reduce the number of fat.

The next week we are already starting to lose protein.

60% protein, 20% carbohydrates, 20% fat. I remind you that the caloric content of us remained the same - 2000 kcal!

Those. From the point of view of the energy value of our diet, we did not change with us, but from the point of view of the proportion of BJW changed very much!

As a result, we must smoothly come to the proportion of BJW in:

Here, actually, and that's it. Very simple.

With a keto diet, the same.

We reduce the amount of fat by adding the amount of carbohydrates with the same calorie content!

Let's summarize the entire exit algorithm or keto diets:

How after losing weight not gain weight

So, friends, today we looked at very important information about how after weight loss again not to gain weight.

In fact, with the seeming simplicity of exit from a diet, 99% of people never make it right.

I showed you the best and rational way if you want to be constantly with a beautiful physique and a good mood from your achievements.

I hope the information from this article was useful for you.

All the most kind of you!

P.S. Subscribe to blog updates. Further will only be cooler.

With respect and best wishes,!

How not to gain weight during pregnancy?

Add to post. Additional from Favorites6 March 2013 excess weight During pregnancy, a completely natural process given by nature program. But with the modern lifestyle, it may not be a good, but a problem.

Causes of weight increase

Increasing body weight during pregnancy is inevitable. The modern norm is considered to be a set of 10-15 kg. Of these, 3-4 kg - the mass of the fetus, 600-700 g - placenta, about 800 g - water, 900-1000 g - an increased uterus, about 2.5 kg - increased blood volume and (attention!) 2-3 kg - Fat deposits. The accumulated fat stocks are necessary as a "airbag" in case of hunger and during pregnancy for the development of the baby, and in the period of breastfeeding, as the production of milk requires a lot of energy from the body (500-800 kilocalories from day).

During pregnancy, the need for energy coming from food increases by about 20%. From here, popular myths are followed - the future mother must eat for two and it cannot be deepened. What many of them do, really starting there in 2, or even 3 times more than before conception, forgetting that it should be left not to high-calorie, but for useful food.

In addition, having learned about pregnancy, women often begin to avoid all sorts of physical activity, which also does not contribute to the burning of calories.

Not always extra weight - a consequence of overeating. If the weight began to increase more than 400 g per week, most likely, you are formed internal or external swelling, which may indicate problems in the work of the kidneys or heart. In this case, do not delay the visit to the doctor.

What is dangerous weight

A set of excessive mass can be not only a cosmetic problem. With overweight, pregnant women rises the risk of such complications as:

Violation of metabolism, diabetes of pregnant women,

Intrauterine hypoxia in the fetus.

The excess body weight can lead to difficulties in childbirth: weakness of generic activity, breaks due to loss of elasticity tissues.

A large layer of fat on the stomach interferes with diagnosis during palpation during a doctor inspection. If necessary cesarean section It makes it difficult to access the uterus and, accordingly, lengthens the operation time.

And all this does not consider that after childbirth, one of the main problems of young mothers is formed - how to get rid of 5-, 10-, 20 kilogram "baggage" and get into their old pants.

How to keep the figure during pregnancy?

Recipe for preserving your body in shape, in fact, always one: proper nutrition and adequate physical exercise. And the ladies in the position here do not make exceptions.

Here are a few principles of food of a pregnant woman who wants to not get better:

1. The first and most important principle - food must be full. No strict or alone! Support the weight (his smooth set in your case), but do not starve - you can harm the child by depriving it with the necessary energy.

2. Minimize the use of accessible carbohydrates (First of all, it is a fast food and confectionery, sweet carbonated drinks).

3. Enter the porridge in your daily diet - useful and satisfying dishrich in vitamins and fiber. In addition, they have a beneficial effect on the host of the intestines, with which pregnant women often have problems.

4. Replace sausage and sausages with low-fat boiled or stewed meat.

5. Increase the number of consumed vegetables, replace macaroni, potatoes.

6. If you are hard to withstand breaks between meals, eat so often, as you want, but small portions. This is especially true in late terms, when the growing uterus supports the stomach. Do not snack with sandwiches, but fruits, vegetables or low-fat curd.

7. With the permission of the doctor observing you, from time to time, arrange unloading days.

8. If you do not believe in your power of will, write down everything you eat during the day - it is easier to track what falls into your stomach and that you can painfully exclude from the menu. In addition, the need to fix each piece makes you think, and if you want to eat at the moment.

9. Of course, observe the general limitations imposed on the nutrition of pregnant women:full abandonment of alcohol, restriction of coffee, fatty and sharp dishes, rejection of exotic and / or unverified products.

Ideal loads for maintaining physical form for pregnant:

3. Yoga and physical education for pregnant women.

Focus on the level of your loads before pregnancy, do not increase them so as not to provoke the miscarriage. Avoid exercises on the press. With the appearance of unpleasant sensations, sense of tension and, especially, pain in the uterus, immediately stop the classes and relax.

By controlling your weight, being in a position, do not fall into a panic because of the extra 3-5 kg \u200b\u200b- this is not a reason for stress. But do not forget to carefully listen to your body and to the opinion of your attending physician - after all, each pregnancy is unique and proceeds in different ways!

The difficulties of pregnancy are associated not only with physiology. In relations, the future mothers and fathers also arise complex moments. How to cope? See our plot:

5 tricks, how not to recover overly during pregnancy

The future mother is very important to follow weight. Because Health of the child directly depends on weight. Overweight can lead to difficult kinds, to elevated arterial pressure, discomfort in the stomach and intestines and even to the development of diabetes. For starters, stick and learn whether your weight is normal. If the weight exceeds the norm, then the physician will benefit you with unloading days. Or it may be a symptom of edema and then you will additionally examine you.

There are simple rules how not to gain overweight during pregnancy

1. Eat more often, but gradually

Organize fractional food. In addition to 3 basic, add another 2 additional meals: the second breakfast and afternoon snack. And before bed, drink a glass of kefir. This will not only improve digestion, but also eliminates the risk of overeating.

2. Organize the power mode

Alternate different products and dishes. For example, for the first to dinner, let the soup (soup noodles, pickle, vegetable), and make a salad on the side dish. Must be, and -. During breakfast and dinner, give preference to proteins (meat, fish), and for dinner, prepare dairy and vegetable products or fruits. The doctor can recommend you in the third trimester of pregnancy reduce salt intake for the prevention of edema, however, if there is no predisposition, it is possible to salt dishes as before.

3. Instead of sweet buns and sweets Eat sweet fruits

Favorite sweets can easily find an alternative, for example, raisins, dried fruits, nuts and fresh fruits. Carefully treat the choice of dried fruits, because They can be treated with chemicals, for example, from rodents. But if the desire to eat chocolate is very strong, then you can sometimes allow yourself. The main thing is not to recruit more than 1.5 kg per month, starting from 12 weeks. Because Excess weight adversely affects the development of the child. Manna porridge is also recommended to eat less, because It is very calorie.

4. Watch the intestine

To improve digestion and movement in the intestine, Drink an empty stomach of a glass of water with dried fruits, for example, with a dried and prunes. This will help avoid constipation and as a consequence of the intestinal pressure on the uterus. Also drink kefir and ryazhenka, they contain useful bacteria for intestinal microflora and remove toxins from the body. For a good digestion, eat more porridge, bread of coarse grinding flour, fresh vegetables, fruits and berries.

5. Exercise

Save the elastic body, flexibility and muscle tone will help fitness, yoga, aquaaerobic, swimming. They will not only help preserve slim and tighted figure After childbirth, but also ensure the safe development of the child, and also prepare the body for childbirth. Be sure to consult with a gynecologist before choosing a program of classes. Because there are contraindications for one or another type of physical exercise.

How not to recover during pregnancy

Popular diet

09.04.2014 10:29

During pregnancy, the woman is more worried, including due to a set of excess weight. Also, pregnant women are concerned about the question: "Is it possible to observe a diet during pregnancy?" First of all, the nutrients consumed by a pregnant woman are spent. - to update the tissues of the body of a pregnant woman and the "construction" of the body of the fetus; - on the production of energy necessary for the life of the parent's organism; If you are not enough calories, this is a shortage of nutritional substances will negatively affect the development of the child, it can lead to the congenital one of the fetus. A pregnant woman needs to use at least 2500 - 2800 kcal. What nutrients are needed pregnant? Proteins are a construction material to create new ties and organs. The protein in the 2-items of pregnancy is particularly important during the active growth of the fetus - from the fifth month of pregnancy a woman should use up to one hundred grams of protein. Also, it is necessary to use animal products, since they contain essential amino acids ("bricks" of proteins), which the human body cannot synthesize. In the required hundred grams of protein every day: 60% of animal belts (meat, low-fat fish - 30%, dairy products - 25%, eggs - 5%. For example: one hundred veal gram or two hundred consumer grams; one hundred grams of low-fat cottage cheese); fifty grams of cheese) , 40% protein of plant origin (vegetables, fruits, grain crops, legumes, cereals). If the food of a pregnant woman is not enough calorie, and there will be little protein in the diet, it will lead to a delay in the growth of the fetus. Fats - them in the diet of a pregnant woman should be contained 80 grams, and 30% of them should be vegetable (thirty gram of unrefined vegetable oil daily). Fats are a source of polyunsaturated fatty acids, with their deficiency in the fetus, the development of the retina of the eye, brain is disturbed. How to straw in second Also, fats help us absorb fat-soluble vitamins A and D. Cholesterol contained in animal products is needed to ensure that synthesismmithograms and kids. Carbohydrates are necessary for a pregnant woman as a source of energy. They need to use at least four hundred grams per day. First, bread is the source of Vitamin Vitamin B. Better, if it is a rye bread of coarse grinding. If you are prone to completeness, then adjust the amount of carbohydrates in your diet. You can eat fifty-grams of black bread per day, fifty grams of white bread (70% of carbohydrates), and the remaining 30% are scored by fruit. We limit the "harmful" carbohydrates: sugar, sweet, bread of top grade flour, refined vegetable oil, chocolate. What mineral substances are needed by a pregnant woman? - Iron. It contains meat products. The satisfaction of the needs of the body in the gland occurs due to the "gem" iron, which is associated with the protein contained in the meat. It participates in metabolic processes, the formation of blood cells, muscle work. From one hundred grams of meat, the same amount of iron is waiting for the organism as of two kilograms of apples. With a deficiency in the body of a pregnant woman, anemia can develop anemia, which is why the oxygen of the mother and fetus can be disrupted. - Calcium - Kosyakan fetal is built from it. Also, his deficit leads to the development of caries, osteoporosis, bone fragility in pregnant women. Calcium sources: milk, dairy products (kefir, rippy, yogurt, cottage cheese, cheese). Norm for day: one hundred grams of cheese, milk libopollita, or half a kefir. - phosphorus (1.5 grams), magnesium (0.45 grams) - are needed for the formation of bones of the fetus, the formation and operation of its nervous system. Phosphorus sources: pupil, mackerel, cod liver, dried mushrooms, green peas, black caviar. We remember that 70% of phosphorus will move into the intestines from animal products, 40% phosphorus - from plant products. Magnesium sources: Sea cabbage, watermelon, wheat bran, raisins, oatmeal, beans, millet, peas, buckwheat, barley, mackerel, squid, egg.Norma for the day: one egg, one hundred grams of bread from coarse grinding, Hercules porridge, cooked On milk (fifty grams of Hercules and 150 grams of milk), one hundred grams of watermelon. Naturally, during pregnancy, not all vitamins can be obtained from food, therefore, you need to use a vitamino - mineral complex, providing a good health and proper development of the child. But, remember that their acceptance does not relieve you from the use of the necessary organisms of proteins, fats, carbohydrates. And that, with insufficient and unbalanced nutrition, weakned, also, the future mom will need forces and for childbirth, recovery after delivery. But, you do not need to eat "for two" - you need to eat right. Otherwise, the accumulate kilograms will appear toxicosis, edema, protein in the urine, hypertension. Also, the impact of the body weight of the tissue will lose elasticity due to the location of a large amount of water and fat and you will be difficult to give birth. And it will be difficult for you to lose weight after delivery. Therefore, you need to monitor your weight twice a week. During pregnancy, you must recover no more than eight - twelve kilogram. During the heads of manectivity, the mass of the body may not change, and some women can lose weight for toxicosis to a couple of kilograms. As a rule, the above weight you start typing from the fourth month of pregnancy, i.e. at this time weighing on three hundred grams per week. If you dial more, then do not eat so much.

03/14/2013.201323456

7 tricks, how not to recover during pregnancy

For excess weight during pregnancy, almost every woman is experiencing. But even there are those who, because of fear, lose the figure generally refuse to make children. However, it is not so much to be afraid of the excess weight and what you will recover during pregnancy. After all, as a rule, after childbirth, the woman returns to his weight. But provided that it was fed rationally and healthy food. It is important for pregnant women's weight to remember, because women who are very correct during pregnancy are at risk of getting diabetes, hypertension. And some of the gynecologists argue that complete pregnant women give birth to large babies, and therefore labor is more difficult. But in practice it is not always confirmed. And it may very well be that a complete woman to give birth to a small child.

8 tips, how not to gain overweight during pregnancy for all

8 tips, how not to gain overweight during pregnancy

It is believed that in 9 months you need to dial from 8 to 10 kilograms (no more). Otherwise, you are threatened by the unkind advocates of doctors, edema, a sore diet, unloading days (which are quite difficult to withstand) and even pills and hospitalization. On the other hand, the weight set - the thing is individual and average rules here and can not even be. Some women are alone in the first and second trimester and begin to recover only closer to childbirth. However, such little. As a rule, learning about pregnancy, we begin to eat for two (or even three), delaying in full.

Pregnancy is not time for restrictions and diets. However, no one bothers you to abide by the rules of healthy nutrition and think about the future (it is quite difficult to drive extra kilograms after childbirth).

1) Do not forget about breakfast

Many women because of the toxicosis or the habit of premented life refuse morning meals. This is not correct. You (and by the way, your child) and so were 8-9 hours without food (during sleep), and therefore you just need to fill the missing calories. Otherwise, the wolf appetite will appeal to the dinner and you will eat much more than you could.

2) Make a menu

Do you know what exactly will you eat today for breakfast or afternoon school? If not, it means you have much more chances to eat with chocolate, hamburger or Sisian in the test. The appetite of a pregnant woman is not predicted, and therefore, if you suddenly want to eat something right on the street or in the subway, you should be ready for it. Pre-make a menu for a day and do not forget to carry apple, loaf and drinking yogurt.

3) Avoid catering

Unfortunately, restaurants, cafes and dining rooms do not boast the preparation of exclusively useful and "healthy" dishes. Abundance of oil flavoring additives, fatty sauces ... - not too favorably affect the figure. However, this does not mean that you should not leave home and eat only steam cutlets. The main thing that is worth navigating is common sense and a sense of measure. Going to the restaurant, order proven, well-cooked and most "healthy" dishes. Unfortunately, during pregnancy, you will have to abandon not roasted steaks, a carpaccio of meat and fish, soft cheeses (type brie), sushi, raw fish, tuna in large quantities and non-pasteurized dairy products. It is also not necessary to get involved in coffee (limit up to 2 cups per day), a strong tea - whether it is black, or green (it is washing away the necessary folic acid), as well as carbonated drinks (bloating is not the best friend of a pregnant woman, believe me) .

4) Listen to your body, not other people

"You should now eat for two!" - tells you mother-in-law? "Must still cutlets?" - Blesses mom? "You need a lot now!" - Does the husband say? Well, pregnant women really need much more kilocaloria. So, if you used to limit your diet to 1000-1500 kcal, now (due to the increased metabolic processes) you need 2500 kcal per day. However, not all calories are equally useful. Try to eat right and not overeat. Do not have the second and third portion through strength or for the company, justifying yourself what you are waiting for the child. Replace the additive apple or yogurt and try to convince your relatives that you try to eat right and your diet (including its number) approved by a doctor. Listen to your body (most likely, he gives you a hint): If you want meat - eat it (perhaps you lack iron or protein), if on the contrary - I don't even want to think about meat products - it is not worth raping yourself (useful substances can Get from other dishes).

5) Remember the prohibited products

Smoked sausage, sharp cheeses, various pickles, soda, hamburgers, bakelines and cakes - all this is better to exclude from the menu of a pregnant woman. Of course, this does not mean that you should limit yourself in all, but these products should be used as less as possible. Remember: Everything you eat affects your baby and its development. That is why it is best not to get involved in sausages, canned food, patests and semi-finished products (who knows what they are cooked from?), Better - make focus on natural foods (for example, boiled meat, chicken or fish). Try to fry less, use a double boiler, do not forget to eat fish and fresh vegetables and fruits. However, it is not necessary to get involved in exotic. Pineapples, mango and oranges, of course, you can eat, but still not every day and in small quantities. Modern nutritionists recommend adhere to the "dressman's diet" and there is only what our ancestors eat and that grows in our area. I must say, this is its rational grain.

Well, your task is not so difficult: you must provide yourself with due amount of proteins, fats, carbohydrates, as well as vitamins and minerals, using both preservatives and not useful products. In addition, pregnant women need to fit the water balance in the body - doctors recommend drinking at least 2 liters of fluid per day (if you do not have edema).

6) Do not forget about physical activity

Pregnancy is not a disease. And therefore, if you do not have any complications, and the doctor does not object to your classes (this condition is necessary!), Boldly go to the pool, on AquaErobik for future mothers, to the phytball group and other entertainment for pregnant women. Also, do not forget about long walks in the fresh air and breaks at work (every half an hour get up from the table and walk for 5-10 minutes in the corridor).

7) Do not eat at night

Pregnancy is not the condition when it is necessary to check its willpower. If you want to eat at 12 o'clock in the morning - it is best not to argue with your body. However, the roasted potatoes with pork is better replaced with a glass of warm milk, kefir, yoghurt or fruit (for example, a green apple).

8) Do not starve

Firstly, this is not useful for the child, and secondly, the longer you do not have (for example, skip lunch and afternooner), the more you will eat (for dinner). You must work out your power mode and have at least 5-6 times a day. Breakfast, a second breakfast at work, lunch, afternoon snack, dinner and evening kefir - here is the perfect graphic of making food of a pregnant woman. Not work should not be hoped only on the dining room - take a meal in containers, yogurts, kefir and necessarily fruits and nuts. So, you can get all the necessary vitamins and trace elements and recover only on the kilograms laid by the Ministry of Health.

According to statistics, almost 10% of young mammies come to their convenient and habitual form within a month after the birth of a child. Other 90% of women are forced to use various diet for weight loss or to maintain their shape with breastfeeding.

How not to get fat after childbirth, or why do women need to lose weight?

Almost all women are gaining overweight during pregnancy. These extra kilograms need to be reduced in the first subdomen, otherwise the woman risks remain with accumulated fat for many years. Overweight is bad not only because of the ugly external view, but also because of possible health problems. Pickled kilograms may contribute to the appearance of back pain, which is particularly relevant for young mothers. Also, excess weight negatively affects the endocrine system and contributes to the development of varicose diseases.

Usually, women are faced with excess weight problems who have a hard pregnancy. Such guineans often take hormonal preparations to support pregnancy. Subsequently, they can even suffer from diabetes.

Food nursing mom for weight loss

Most women know that during breastfeeding, any diets are banned. And especially those that are based on the restriction of calorie content. Such a diet is not balanced and is not suitable for the GW period. Therefore, women stand the following questions:

• How not to get fat after childbirth? The answer may be in habitants that were purchased during the wearing of the baby, for example, the absence of physical exertion. It is enough to return them, and the weight will come to normal.
• Is it possible to do slender Figure after childbirth? The answer is unequivocal: "Yes." But should reveal the cause shiny set Excess weight.
• If you grow up after childbirth, how to lose weight? These and many other questions are tormented by women's minds.

Nutritionists in such situations are prescribed nutrition systems, which are based on products permitted during lactation. These diets bring the expected result with nursing mothers and at the same time do not harm the child.

Basic laws of such a power system:

1. The diet of a nursing mother should contain products that do not provoke gas formation.
2. A sufficient amount of water is needed per day (no two liters).
3. Sufficient consumption of protein products (at least 100 grams per day).
4. You can not overeat.
5. It is advisable to take vitamins for nursing mothers.
6. Eat more vegetables, croup and meat.

The calorieness of the diet of a nursing woman, which is constantly experiencing that she is after childbirth, and thinks how to lose weight, should be at least 1800 kcal. A woman who wants to lose weight must adhere to the lower boundary of the permissible consumption of calories per day. About a third of the diet should be fats. After the nursing mother starts to enter the luch, it will be possible to tighten this diet and reduce the number of fats consumed to 30 gr.

What products are prohibited on breastfeeding

How not to get fat after childbirth? The Council is very simple. It is necessary to comply with the recommendations that are given by the pediatrician after the birth of the baby. Doctors advise nursing mothers to limit their diet with certain products. The list of forbidden is made by those that may cause harm to the health of the child.

Exclude the following products from the nursing mothers menu:

• fat, salt and smoked dishes;
• fruits grown in other latitudes;
• any allergens (especially chocolate, strawberry, shrimp);
• products that cause fermentation processes (flour products, grapes, cabbage);
• canned food and marinades;
• garlic, pepper and all sorts of spices (they can negatively affect the taste of milk);
• coffee.

Here's how to stay thin after breastfeeding: there is useful food.

Forced diet with breastfeeding

It happens that a young mother can not comply with a standard diet with GW due to health problems in a child. In this case, the woman is looking for advice in how not to get fat after childbirth or how to stay slim. Experts are usually prescribed by the mother to comply with a special forced diet that limits a certain group of products. Often because of the need for strict nutrition, many moms after giving birth to thinness than before pregnancy.

Diet can be as follows (depending on the health problem at the kid):

• gluten-free;
• lactose;
• hypoallergenic.

Hypoallergenic diet

In breastfeeding, the proper nutrition of a nursing mother is extremely important. And in the first three or four months after the birth of a child, pediatricians recommend hypoallergenic food mothers. The menu of this diet will allow the infant to gradually adapt to food outside the womb. The food is designed to prevent the soda and the violation of the chair in the baby, as well as various allergic reactions to products. In addition, if a woman does not know how to become slim after childbirth, then he is a response - a hypoallergenic diet. With her, nursing mom can easily lose weight.

With such a diet, the woman should not contain products from a common prohibited list and a number of others:

• eggs;
• fish caviar;
• raspberries;
• citrus;
• seeds and nuts;
• cocoa;
• mushrooms;
• semolina.

Limit stands: beef, chicken, meat broths, wheat and wheat flour, orange and red fruits and vegetables.

Gluenty diet

It will be useful both baby and mom. This diet in recent years has gained particular popularity among those who want to establish their food. A glanceless diet is a discovery of any woman who does not know how to stay slim after breastfeeding. This nutrition is a safe way to reduce weight and maintain the necessary form.

This diet will only benefit the body, saving it from toxic gluten (protein that most does not digest in the body).

Pros of a glitulous diet:

1. Mom men's menu will be balanced and diverse, even taking into account prohibited products.
2. This type of power will help to bring toxins.
3. Nursing mom will not be hungry.
4. The results are noticeable after the first week of the diet.

The menu consists of the following product list:

• meat (paired);
• vegetable soups (can be on chicken broth);
• porridge from buckwheat, rice and wheat cereals;
• eggs (welded sickness);
• milk, kefir, cottage cheese, cheese;
• fruits;
• buckwheat and corn bread;
• mors and compotes;

Lactose food

The silent diet is called the power mode, eliminating dairy products. This diet Appointed if the baby suffers from lactose intolerance. This mode is brought temporarily, usually until the age of three or four months.

Sport with breastfeeding

Proper nutrition - This is, of course, it is important. But besides him, the young mother needs exercise. It should be remembered that too heavy load can damage lactation.

For sports, it is necessary to competently pick up suitable exercises. In this case, the sport will not affect lactation.

Before starting to play sports, a woman needs to consult with a doctor. If she was superimposed by seams after natural childbirth, then classes cannot be started before all wound healing.

After the cesarean section, the first six months cannot be processed to the exercises, then the doctor's inspection and the ultrasound procedure are necessary. In the absence of contraindications to physical exertion, a woman can start them immediately after returning to the child from but almost all doctors strongly recommend to establish lactation.

In order for the sport with breastfeeding to be joy, a woman needs to follow the following recommendations:

• Select the sport should be pushing out of your own preferences and interests.
• It is impossible to overload the body. The norm is the state of easy fatigue after training.
• You can not perform exercises with a load on chest (push ups, rod or dumbbells).
• It should be seized gradually. At first, light exercises for 10-15 minutes. Gradually, you can increase the load and bring the workout duration to 40-50 minutes.
• It is worth choosing the following sports: yoga, pilates, exercises for relaxation. These types of physical activity are aimed at relaxing the body and strengthening the muscles, which is extremely necessary for young mothers.

How to save a piece on maternity

Maternity is not only pleasant, but also terribly difficult work. A woman in the decree is all the time in a state of stress and, as a result, has a great chance of falling into the "hosting problems" and overeating, since there is practically no other sources of entertainment.

But if a young mother is looking for tips, how to stay slim after childbirth, then it is concerned about his health and the state of his baby. And this is the first indicator that a woman is worthy of a good figure and good health.

If a woman finds the strength to take himself in hand and refuse harmful products, it will definitely allocate 40 minutes a day to workout. In this case, an excellent figure and, as a result, good mood Will ask the rhythm of life and will not give a young mother to gain weight again.

In the Kremlin diet, a person sharply reduces the amount of carbohydrates consumed.

What is the diet?

According to the rules of this diet, each product has its price indicated in the conventional units (s) or points. 1 U.E. or the score is equal to 1 g of carbohydrates contained in food. That is, in the Kremlin you need to count the number of points used in the day, and at the Atkins - the amount of carbohydrates in grams, which is almost the same.

Like Atkins, the Kremlin consists of 4 stages:

• Phase induction - helps the body switches from burning carbohydrates for fat burning. It lasts this stage for two weeks (fourteen days). A person is allowed to eat up to 20 points a day.
• Active weight loss phase - The second stage of the Kremlin diet, during which a person is allowed to increase the content of carbohydrates in the diet of up to 40 points.
• Transition phase - To this stage, a person passes when he left to reset 3-5 kg \u200b\u200bof overweight. It lies in the further increase in carbohydrate content in daily diet Nutrition.
• Phase Maintenance - The purpose of this stage is to maintain a stable weight throughout the remaining life.

During the entire period of passage of the first stage of the course, namely - fourteen days, no more, the body does not receive a sufficient amount of carbohydrates, which is necessary for its normal life.

Therefore, the recycling of fat reserves accumulated in the body occurs, it enters the state of the ketosis. At the same time, the content of glucose in the blood decreases rather quickly.

To fill it, the body is forced to make emergency measures, these followers explain the intensive processing of accumulated lipids.

A man with ketosis receives energy from ketone - small carbohydrate molecules, which are formed when firing splitting.

When the body is in a state of ketto (fiv splitting), a person feels less hungry, so he eats less.

However, ketosis can cause various undesirable consequences - for example, unpleasant smell of mouth in exhaled air, constipation.

As a result of these changes, the body moves from carbohydrate burning to burning fat.

Thus, the accumulated adipose tissue becomes the main source of energy, which leads to a decrease in weight.

It can be considered in more detail what is happening when eating rich food carbohydrates.

Sugar from carbohydrates quickly enters the bloodstream. To preserve its concentration in the blood at a stable level, the body produces insulin. The effect of insulin leads to the fact that excess sugar persists in the liver and muscles in the form of glycogen.

When a certain level of glycogen is reached in these organs, insulin contributes to the conversion of sugar into fats.

According to existing theory Dr. Atkins, if the body continues to produce too much insulin in response to the redundant flow of sugar into blood, it can be less sensitive to the action of this hormone.

Due to this insulin resistance, metabolic disorders and diabetes can develop.

However, the body in the state of ketosis burns excess fat and - according to the theory of Doctor Atkins - gradually returns to the normal functioning of metabolism. For the same theory, although some people have such a diet to increase blood cholesterol and triglycerides, their levels are rapidly reduced by weight reduction.

Counting conditional units

Counting conditional units (points) must be produced every day.

Example . One conventional unit is equal to one gram of carbohydrates in 100 grams of any food. We have different products, the number of carbohydrates in which we know.

We produce points counting the target to reset the extra kilograms, eat exactly so much to not exceed the number of conditional units (points).

General issues

Kremlin is one of the popular low-carb diets.

All products consumed have individual conditional units (points), designated in a special table.

When complying with it throughout the course, their consumption is calculated.

Who developed the Kremlin diet?

With a more detailed study of the principles, it can be noted that it is almost a complete copy of Atkins, which was developed by the American cardiologist Robert Atkins.

For the first time, publicly available information appeared in the books of Yevgeny Black "Kremlin diet" and willens Gurova "Kremlin diet in detail" much later information about Atkins. That is, despite all the desire for originality, Kremlin is one of the clones of the low-carbon diet of Atkins.

Promises and theory

It promises not only to get rid of excess weight in the absence of starvation with low-carb, but also improved heart and memory health, as well as other benefits for the body.

It is based on the theory that people suffering from obesity use too much carbohydrates. The human body uses fats and carbohydrates to generate energy, but carbohydrates are first burned. Dramatically reducing the use of carbohydrates and increasing the admission of fats and proteins, the person naturally reduces weight due to more efficient burning of accumulated adipose tissue.

Which of the famous people observed it?

First of all, it is Robert Atkins. But he was not loner. Today we know detailed tables of such nutritionists as Agoton and Jan Kwasniewski.

The diet name says that it, according to the legends, was fond of the "Kremlin elders", the party elite of the time of Brezhnev. But we also indicate on American astronauts, for which the composition of products plays an important role due to a long stay in weightlessness. Many innovations embedded for the purposes of scientific and pragmatic in the development of the near-earth orbit, then became the property of all mankind.

This also applies to special nutrition. The "Kremlin" nutrition technique was fond of Yuri Luzhkov, and even his secretaries. Through a targeted decline in carbohydrate levels in the body a lot of Hollywood actors have passed. Until now, the musicians and artists with a world name are interested in it, which is considered expensive and prestigious. So claim followers.

Basic principles

The Kremlin diet (sometimes in the spacious - the Kremlin) refers to the type of protein. Like other protein rations, it is based on principle: a lot of protein, and no carbohydrates. This means that protein food (meat, fish, eggs, solid cheese varieties) can be taken almost without restrictions, in any quantity and at any time.

Salt, marinada, fried products, and even ... Fatty food. But it is still worth knowing the measure. Large volumes of any food, incl. And protein, stretch the chamber of the stomach and irritate the baroreceptors on its mucous membrane.

Subsequently, the pulses from the baroreceptors are given signals about hunger in the brain.

According to the developers of the diet, overweight with an increase in the number of adipose tissue is formed not due to meat consumption. And even common fatty products (fat, sausages, butter) play far from a major role in the growth of body weight.

The main perpetrator of obesity - carbohydrates.

These compounds in the course of biochemical reactions are transformed into fats. In addition, in response to the presence of glucose in the blood plasma, the pancreas highlights insulin.

The faster the level of glucose is growing, the more insulin is produced. This hormone contributes to the glucose transition from blood plasma into the cell. At the same time, he indirectly through other physiological processes causes obesity. Of all this it follows that the more easier carbohydrates are absorbed, the more contribute to obesity.

And if we assume such a situation that in our gastrointestinal tract (gastrointestinal tract) will simultaneously come with a piece of sala and a piece of sugar, the body will first begin to synthesize fat from sugar, and then from Sala. This hypothetical situation can be developed.

Suppose we buried a piece of meat. Meat protein, like any other, consists of amino acids. In order for the meat to be worried in the body, it is necessary that the protein collapses to amino acids. These amino acids are absorbed into the gastrointestinal tract, after which proteins specific to humans are synthesized.

All these decay processes, suction and subsequent synthesis are accompanied by reinforced energy consumption. This energy is obtained by disintegrating adipose tissue. After all, fats or triglycerides designed to provide heat protection are highly energy compounds.

As a result, it turns out that we take protein food, the absorption of which is accompanied by the breakdown of fat. And if this fat does not fill in carbohydrate intake, then weight loss can be achieved.

Substantial minus protein food

With the decay of protein compounds, a large number of toxic nitrogen slags and non-surfacing exchange products are formed.

It is necessary to ensure the removal of these substances through the kidneys and the gastrointestinal tract. Therefore, such an ration should be accompanied by adequate water load. Water dissolves slags and contributes to bringing them through the kidneys.

Vegetables as a source of fiber must also be present in the diet. The fiber is not absorbed in the intestine. This is a natural sorbent, which "pulls" all intestinal toxins on itself, and together with them is derived from the intestine.

All these provisions can be grouped into four principles:

1. Protein products prevail in the food diet
2. The amount of carbohydrates is minimized
3. Vegetables are not only desirable, but also mandatory
4. The daily amount of fluid consumed must be at least 1.5 -2 liters.

The Kremlin looks profitable against the background of many other diets for weight loss. If you do not count carbohydrates, there are no hard food restrictions here, and even more hunger.

On the contrary, you can not argue yourself in your favorite meat dishes, I do not care if they deal with extra kilograms.

All this is somehow unusual for our traditional idea of \u200b\u200bweight reduction. It is therefore not surprising that questions arise on various aspects associated with a diet.

Indications and contraindications

Indications for the course - overweight in the absence of serious human pathologies.

Any nutrition system cannot be suitable for everyone. For the Kremlin, there are a number of restrictions on groups of people who are forbidden low-carb power supply for health.

• pregnant women;
• nursing mothers;
• Athletes and people engaged in severe physical labor - they need carbohydrates to maintain their physical capabilities.
• People with liver and kidney diseases, in which the excessive production of uric acid, nitrogen exchange products and ketones may worsen their condition.
• patients with urinary system diseases, including urolithiasis;
• suffering from chronic pathologies of the cardiovascular system (congenital and acquired vices of the heart muscle, diseases of blood vessels, etc.);
• children and adolescents (age - until the 21st year);
• patients in the postoperative period;
• people who have undergone any severe disease;
• suffering from chronic diseases of the gastrointestinal tract (chronic gastritis and colitis, peptic ulcer of the stomach and duodenal intestine, liver pathology);
• suffering from endocrine diseases, including diabetes mellitus;
• prone to depressive disorders and having episodes of depression, neurosis and any problems of psycho-emotional nature in the past;
• suffering from any form of gout (the pathology of the joints, in which the deposition of urates occurs, i.e., salts of uric acid in the joints);
• people engaged in severe physical or / and mental labor;
• patients with mental retardation;
• emotionally labile people;
• non-consuming meat before this period and preferring mainly vegetable food;
• people who have alimentary violations in history (long-term use until the diet of unbalanced foods, abuse over a long period of time, high-body food, excessively fatty and rich dishes);
• people who are prone to regular overeating;
• suffering from avitaminosis confirmed by a doctor.

One of the main contraindicationswhich we pay your attention:

Do not "try" to lose weight with the help of the Kremlin, if there is internal uncertainty, fear or doubt in a positive result

Basic mistakes

Basic mistakes when compliance with the Kremlin diet

1. Refusal of the usual regime (breakfast, second breakfast, lunch, dinner). Adhere to the usual power rhythm must still. Only in this case the metabolism will be optimal.
2. Refusal of berries and fruits. You can and you need to use fresh fruits and berries, which contain a large amount of fiber (grapefruits, strawberries, raspberries, blueberries, kiwi, peaches).
3. Refusal of fats. If the feed in nutrition fails, increases, and not a decrease in weight. The Kremlin power scheme involves an increase in the daily consumption of fats, using monon-saturated oils in nutrition (for example: olive oil, canola oil, walnut oil, grape oil, cedar oil).
4. Snacks. The snacks are allowed, but not in the form of crackers and cookies, but especially candies, but boiled eggs, cheese, sausages, vegetables, etc.
5. Powered by "like everyone else". It involves strict adherence to any atmosphere.
6. Sugar substitutes. Various sweeteners are not prohibited, however, in their use, some have a set of weight and uncontrolling pull to sweet. The body is often not able to fully assimilate the substitute.
7. Calomerage. A common myth is an explanation of weight loss with a decrease in daily cone. We remind you that burning fat in the case of the Kremlin system is not due to the reduction of calorie content, but is determined by the level of insulin in the blood. For success, it is necessary to strictly adhere to all recommendations and consume balanced products, then it is possible to maintain the effective metabolism and permanent insulin level.
8. Eating low-calorie products of industrial production. Such products are actually high calorie and at the same time low nutritional qualities and a small carbohydrate content. Introduction to the daily menu of these products does not change the existing taste habits, therefore will not contribute to weight loss.
9. Fanatical classes exercise. The active phase implies those physical exertion and sports that bring joy and are not a difficult task.
10. An increase in protein consumption in comparison with carbohydrates. Dissolio in any direction is dangerous. A large number of meat is a direct path to the emergence of serious pathologies. The daily diet should be the most diverse and use useful carbohydrates.

Features of compliance and articles in the media

Numerous articles in the media and the Internet are sometimes overwhelmed with unreliable information. Memorious with the materials are created in an unreliable idea of \u200b\u200bthe Kremlin diet.

For example, people are confident that all carbohydrates will now be banned, you will have to eat in one meat, and bold, butter and sour cream, and exclude fresh vegetables, fruits and berries.

Doctors warn:

Check all sources of information, especially on the Internet.

The low-carbon diet to which the Kremlin is attributed, as well as other power systems, pays attention to the principles of healthy nutrition recognized worldwide, so approve supporters.

Followers also emphasize that a decrease in the amount of carbohydrates in daily nutrition, and not a complete refusal to them contributes, in the absence of contraindications and competent application of recommendations, active weight reduction without negative consequences for the body and improvement general status Health as a whole.

Kremlin does not imply a complete refusal of carbohydrates!

Feature - Restriction of consumptioncarbohydrates, but there is a confusion, as each nutritionist practicing a low-power diet, including the Kremlin, is guided by its ideas about the permissible number in the daily menu.

Opinion of our specialists. Based on perennial observations and practices, we can conclude:

Safe for health the level of consumption of sugars, which at the same time "works" is entirely an individual indicator.

The number of carbohydrates consumed in a low-carbon diet can be established only by exponentially.

For example: one person will fully cost 60 grams of carbohydrates per day and at the same time will noted the weight loss, the other - will recover at 50 points, and the third can be used 120 grams of carbohydrates without fear.

After the course stage, during which the weight is actively lost, allowed increase daily carbohydrate consumption.

During this period, the daily menu includes:

• vegetables;
• fruits;
• products made of natural milk;
• cereal whole products.

Eliminated in full:

• sugar;
• sugar-containing products;
• white flour products.

Attention! Many experts believe that low-carbon nutrition systems are dangerous to health.

Kremlin diet, a ticket to that light

We note, in the official recommendation of some nutritionists, it is argued that the range within the amount of carbohydrates is 45-65% of the total color of the day is allegedly safe. It is noted that the individual characteristics of the body should be taken into account.

Opinion of our specialists. The nutrition for which a large amount of protein is characterized, helps reduce weight, but at the same time an excretory load increases on the body.

The consequence is the development of bile and urolithiasis, arterial hypertension, osteoporosis, angina, etc.

Kremlin. Exposing

The Kremlin diet is a commercial project, according to many specialists. at first the new kind Nutrition was surrounded by a certain halo of mystery and attributed to American astronauts. What was the power system, it was supposedly secret. The media published rumors and speculation. When interest was heated to the desired condition, the menu was published.

As an important argument argued:

With her health, representatives of the city administration of Moscow and a number of high-ranking government officials, including Yuri Luzhkov, his press secretary, including Sergey Tsoi, Chairman of the State Duma Boris Gryzlov and Minister of Internal Affairs of Rashid Nurgaliyev, was given their health. The journalist of the popular publication is the "Komsomolskaya Pravda", allegedly struck the miracle method, and managed to publish the "secret" menu and lists.

Stops of the Kremlin diet on the way to slimming

What is the power system?

The system of food during the Kremlin is four stages, each of which has its own characteristics.

How is the first stage?

The first stage, durability of fourteen days. Reducing carbohydrate consumption up to 20 points daily.

The induction phase is the most strict part, during which the use of carbohydrates is most limited. Supporters are allowed to use up to 20 carbohydrate points per day. The purpose of this phase is the launch of the process of weight, which is achieved by:

• Switching the body for fat burning.
• Stabilization of blood glucose level.
• Getting rid of thrust to carbohydrate food - sweet and flour.

This stage lasts about 14 days, the results should already be seen. To achieve these results, follow the following rules:

• It is necessary to regularly eat 4-5 times a day.
• You can freely use protein products (fish, bird, seafood, eggs) and natural fats (butter, cold spin vegetable oils).
• The diet should not contain more than 20 g (points) of carbohydrates per day.
• It is impossible to use fruit, bread, pasta, rich in starch vegetables, nuts, legumes and other products containing a combination of proteins and carbohydrates.
• When buying products in the store you need to carefully examine their composition and draw special attention on the maintenance of carbohydrates.
• No need to eat drinks containing caffeine. Since it can reduce blood glucose level.
• It is necessary to drink water in sufficient quantities, which is necessary to prevent constipation and eliminating fats cleavage products.
• When visiting restaurants you need to order food without lulling, dressing and sauces that often contain flour, starch and sugar.

Fully exclude:

• All fruits.
• Flour products.
• Porridge.
• Starchy vegetables (potatoes, corn).
• Any sweets.

Use without limit:

• Fish.
• Meat.
• Eggs.
• Butter.

Facts:

The first stage gives a reset in some cases up to 10 kg.

The results of each of the stages depend on many factors, the main of which is the characteristics of a particular person. For slow slimming During the first stage, it is allowed to extend its term.

Meat has zero points on the system, because it is allowed there is a lot. The concept of "many" conditionally, because it is possible (but not necessary) to eat in one sit down and two kg of meat.

You do not need to torment yourself with hunger, I want, it means that you can eat at the later time. Comfort for the body - the main rule. Try to keep track of the volume of portions, after a while the need for large quantities will disappear. The body is adapted.

Second phase

When moving to the second stage, which observing its people, adapt their diet to their own tastes. First of all, a person must determine which target weight it should achieve.

At the stage of active weight loss, a variety of nutrition needs to be gradually expanded, and carbohydrate content can be raised by 5 g per week to 40. Therefore, a person is allowed to more or less diversify the products used. At this time, intensive fat burning continues in the body.

Gradually expanding the diet and increasing the content of carbohydrates, a person who complies with the Kremlin diet must determine their amount in food that does not lead to a stop reduction.

Brief The essence of the second phase in the gradual and cautious introduction first vegetables, and after a while:

• Berries.
• Seeds.
• Nuts.

Not more than 5 points are added weekly.

Required:

• Permanent weight control.
• Compliance with the intervals between food (no longer than six 6 hours).
• Control of the volume of food consumed, and exclusion of overeating.

Attention! When weight gain at this time, you should return to the first step.

During the second phase, the following rules must be followed:

• The basis of the diet remains proteins and fats contained in fish, meat, seafood and eggs.
• Increase the amount of carbohydrates in food can be 5 g per week.
• In the diet, you can enter carbohydrate products of one type at a time.
• If carbohydrate products lead to an increase in weight or appetite, the appearance of craft for carbohydrates - you need to immediately stop the reception.
• In the second stage, it is necessary to be under time until you reduce weight by 2.5-5 kg \u200b\u200bto the target mass of the body. (For example, human weight 130, and he wants to lose weight up to 80. At the first stage, in two weeks, it drops about 5 kg, in the second stage, it sits until it reaches 85 (5 kg to goal). Then, go to the third phase. .)

The second stage is allowed to add the following products to the diet:

• Vegetables: spinach, bell pepper, broccoli, cauliflower, onions, zucchini, tomatoes, asparagus.
• Dairy products: curd cheese, mozzarella, cottage cheese, ricotta cheese, fatty cream.
• Nuts and seeds: walnuts, almonds, sunflower seeds, peanuts, cashews.
• Fruits and berries: blueberries, raspberry, strawberry, nutmeg melon.

But when adding these products, it should be remembered that it is necessary to calculate the content of carbohydrates in them and not exceed their daily quantity.

Third stage

The third , getting rid oflatest extra kilogramoV within 2-3 months. To the third stage, it should be moved when it remains to reset 2.5-5 kg \u200b\u200bbefore reaching the target weight.

During the transition phase, the spectrum of consumed products is even more expanding, the person is allowed to increase the content of carbohydrates in the diet of 10 g (points) per week.

It is necessary to continue to do this until he stops thin - this is how the critical level of carbohydrates is determined to maintain weight.

During this stage, the body weight decreases very slowly, so it can take up to 3 months of time.

Important! The effect of the diet is higher and more stable if it will be "stretched" by time. It is allowed to add 10 points weekly.

At the third stage of weight loss, there is all the necessary information for the analysis, experience gained, so the conductive it is able to resolve the daily, safe consumption of carbohydrates for himself.

Facts:

During this period, most stop at consumption of 60 grams of carbohydrates.

Transitional phase rules:

• The content of carbohydrates in the daily diet can be increased by 10 g once a week.
• New products are injected one by one.
• If a new product leads to an increase in weight and appetite, the appearance of edema - it is necessary to stop using it.
• With increasing weight after another increase in carbohydrate content in the diet, you need to return to the previous level of their use.
• In the diet should be enough fats and proteins.

At this stage, nuts and seeds, starchy vegetables (carrots, beets, green peas, potatoes), legumes (lentils, nuts, beans), fruits (apples, cherries, peaches, grapes, grapefruit, kiwi, watermelon, bananas are continued to be introduced , plums, mango), cereals (unbridled rice, oatmeal, corn or barley porridge) and whole grain bread.

Fourth supporting stage

When the target weight is achieved, the person needs to go to the supporting phase. Adherents of this food style argue that this stage should last all life.

The essence of this stage is reduced to the fact that it is impossible to exceed the critical level of consumption of carbohydrates to maintain weight, which was defined in the third stage of the diet.

Fourth , return stage.

Mostdangerous period in relation to the risk of a set of lost weight. Do not refuse to yourself in a candy and a cake, if you want, but it is more exception than the rule.

Adherents of this food style argue that this stage should last all life. The essence of this stage is reduced to the fact that it is impossible to exceed the critical level of consumption of carbohydrates to maintain weight, which was defined in the third stage.

How long can Kremlin be observed?

If there are failures at the first stage, well-being and mood deteriorates, and the weight does not go away, the experiment should not be continued.

Also, as noted above, the fourth stage of the low-carb Kremlin diet aimed at maintaining normal weight, lasts the rest of your life. If a person stops limiting the use of carbohydrates, proteins and fats after a decrease in body weight, its weight will increase rapidly.

Is it possible to increase the amount of carbohydrates used if necessary or desire?

The essence of the Kremlin diet is reduced to limiting the amount of carbohydrates in the diet. Therefore, their increase is not recommended, as this may adversely affect the final result. If the power mode is disrupted, it is necessary to pass through the induction stage (the first stage).

However, in no case cannot be neglected by common sense. If a person, due to a sharp restriction of the use of carbohydrates, there are signs of a reduction in blood glucose below the norm, then he should stop this diet and consult a doctor. These features include:

• Increased sweating.
• Anxiety, nervousness or irritability.
• Confusion of thoughts.
• Fast heartbeat.
• Dizziness.
• Hunger and nausea.
• Drowsiness.
• Tingling or numbness in lips or language.
• Headaches.
• Weakness or fatigue.
• Coordination disorders.
• Nightmares.
• Cramps.
• Loss of consciousness.

Particularly careful need to be people with. Any diet - and especially the Kremlin - must be accompanied by the corresponding correction of diabetes treatment, which can only be done.

In scientific literature, there are also reports that long-term compliance with a low-carbid diet can lead to the development of complications, which include heart disease, liver and kidney disease, cancer and osteoporosis.

Is it just possible to count points?

At first it seems that everything is very simple.

Example. The menu (approximate) for 40 conventional units is:

• From stewed eggplant (13 points - 200 grams).
• Salad (tomatoes and cucumbers, 5 points - 150 grams).
• Fresh apple (10 points).
• Kefir glasses (8 points).

The lack of other products is filled with a large number of pork or beef meat.

Complexity:

Everywhere you need to walk with a table and calculator. Houses are still possible, but in the workplace?

What do supporters offer?

It is almost completely to switch to meat and fish, while I miss the need to transition to a 60-point diet out of sight, and withstand a long time 40-ka point mode.

Double effect:

Slimming, but deterioration of health.

Is it possible to increase the scores if necessary, but then return to the same regime?

In the process of passing all stages, this is not only possible, but also need to be done. Correction is carried out based on the state of the body, well-being. Discovers are not allowed!

Menu for a week

The main focus is protein-vegetable food, which can be consumed in unlimited quantities. Those who are experiencing a strong need for sweet, allowed to replace sugar with natural honey (no more than one tablespoon per day).

What must necessarily be present in the day, weekly, monthly diet?

Necessary vital vitamins and nutrients.

The diet in any period should be:

• From fish;
• meat;
• cheese;
• oil.

Approximate menu for a week

(1 y. E. Or the Kremlin diet point is 1 gram of carbohydrates):

MONDAY Breakfast: glazing of 2 eggs with ham - 1 US cheese, 100 g - 1 Sl. units. coffee or tea without sugar - 0 Sl. units. Dinner: vegetable salad with champignons 150 g - 6 Sl. units. beefstex - 0 Sl. units. tea without sugar - 0 Sl. units. Afternoon person: walnut, 50 g - 6 conditions. units. Dinner: boiled chicken, 200 g - 0 SL. units. middle Tomato - 6 Sl. units. TOTAL: 28 SL. units.	TUESDAY Breakfast: cottage cheese, 150 g - 5 conditions. units. 2 boiled eggs stuffed with mushrooms - 1 Sl. units. tea without sugar - 0 Sl. units. Dinner: vegetable salad with butter, 100 g - 4 conditions. units. soup with meat and sour cream, 250 g - 6 conditions. units. skewers, 100 g - 0 SL. units. tea, coffee without sugar-0 SL. units. Afternoon person: cheese, 200 g - 2 conditions. units. Dinner: cabbage colored boiled, 100 g - 5 ox. units. chicken breast fried - 0 Sl. units. tea without sugar-0 SL. units. TOTAL: 23 SL. units.
WEDNESDAY Breakfast: 3 boiled sausages - 0 Sl. units. fried eggplants, 100 g -5 sleep. units. tea without sugar - 0 Sl. units. Dinner: cabbage salad with oil, 100 g - 5 sleep. units. soup from melted raw materials with vegetables, 250 g - 6 conditions. units. chop from low-fat pork, 100 g - 0 SL. units. coffee without sugar - 0 Sl. units. Afternoon person: 10 Black Olives - 2 Sl. units. Dinner: middle Tomato - 6 Sl. units. a glass of kefir - 6 conditions. units. TOTAL: 36 SL. units.	THURSDAY Breakfast: cauliflower salad, 100 g - 5 conditions. units. tea without sugar - 0 Sl. units. Dinner: vegetable salad with champignons, 150g - 6 conditions. units. broth chicken, 250 g (chicken slice, greens, onion) - 5 conditions. units. lulle-kebab from lamb, 100 g - 0 Sl. units. coffee without sugar - 0 Sl. units. Afternoon person: cheese, 200 g - 2 conditions. units. Dinner: fish fried, 200 g - 0 SL. units. tea without sugar - 0 Sl. units. TOTAL: 25 SL. units.
FRIDAY Breakfast: omelet from 4 eggs with grated cheese - 3 conditions. units. tea without sugar - 0 Sl. units. Dinner: salad from a grated carrot, 100 g - 7 ox. units. celery soup, 250 g - 8 conditions. units. escalop - 0 Sl. units. Afternoon person: peanuts 30 g - 5 SL. units. Dinner: wine dry red, 200 g - 2 conditions. units. cheese, 100 g - 1 Sl. units. fish boiled, 200 g - 0 SL. units. salad leaf, 200 g - 4 conditions. units. TOTAL: 30 conditions. units.	SATURDAY Breakfast: cheese, 100 g - 1 Sl. units. glazing of 2 eggs with ham - 1 SL. units. tea green without sugar - 0 Sl. units. Dinner: salad of cabbage and beets with sunflower oil 100 g - 6 conditions. units. ear, 250 g - 5 conditions. units. fried chicken, 250 g - 5 conditions. units. Afternoon person: pumpkin seeds, 50 g - 6 conditions. units. Dinner: salad leaf, 100 g - 2 conditions. units. fish boiled, 200 g - 0 SL. units. TOTAL: 31 Sl. units.
SUNDAY Breakfast: 4 boiled sausages - 3 conditions. units. kabachkaya caviar, 100 g - 8 SL. units. Dinner: salad with cucumbers, 100 g - 3 conditions. units. salonka meat, 250 g - 5 conditions. units. grill chicken, 200 g-0 SL. units. tea without sugar - 0 Sl. units. Afternoon person: Walnuts, 30 g - 4 conditions. units. Dinner: Middle Tomato - 6 Sl. units. boiled meat, 200 g - 0 SL. units. a glass of unsweetened kefir - 10 conditions. units. TOTAL: 31 Sl. units.

Table

The complete Kremlin product table in the conventional units per 100 g (1 cu is equal to 1G carbohydrates):

The most important thing is the scores. We present you a table with scores for the most common products:

Products	Point (Usl.)	Products	Point (Usl.)
	BREAD
Wheat	50	Creamy cream	66
Rye	34	Rye pellets	43
Borodinsky	40	Wheat flour top grade	68
Riga	51	Wheat flour first grade	67
Lavash Armenian	56	Rye sown flour	64
Diabetic	38	Corn flour	70
Bread grain	43	Soy flour	16
Double buns	51	Potato starch	79
Bagels	58	Corn starch	85
Dryshi	68	Pasta	69
Sweet straw	69	Egg noodles	68
	Craises
Buckwheat	62	Millet	66
Buckwheat (done)	65	Bumblebee	66
Manna	67	Fig	71
Oatmeal	49	Pea Lukheny	50
"Hercules"	50	Beans.	46
Pearl	66
	Meat, bird
Beef, Velyatin	0	Saladelki Beef.	1,5
Lamb, pork	0	Swine sausages	2
Geese, duck	0	Dairy sausages	1,5
Rabbit	0	Sausage	0
Hen	0	Sausage "Doctoral"	1,5
Meat in breadcrumbs	5	Koreik	0
Meat under flour sauce	6	Fat	0
A heart	0	Pork language, beef	0
Beef liver	0	Pork legs	0
Chicken liver	1,5	Eggs in any form (thing)	0,5
Steak	0
	Fish, seafood
Fresh fish, ice cream (river, sea)	0	Oysters	7
Fish boiled	0	Squid	4
Fish in breadcrumbs	12	Omar.	1
Fish smoked	0	Shrimp	0
Crabs	2	Chang Black	0
Fish in Tomate	6	Red caviar	0
Mussels	5	Sea cabbage	1
	MILK
Pasteurized milk	4,7	Kefir, Prostokvash	3,2
Milk grained	4,7	Yogurt without sugar	3,5
Cream	4	Sweet yogurt	8,5
Sour cream	3	Cheese of different varieties	0,5 – 2
Cottage cheese	2,8	Butter	1,3
Cottage cheese non-human	1,8	Margarine	1
Dietary cottage cheese	1	Mayonnaise table	2,6
Curd mass sweet	15	Vegetable oil	0
Cheese glazed	32
	VEGETABLES
Watermelon	9	Leek	6,5
Eggplant	5	Bulb onions	9
Boby	8	Green onion	3,5
Swede	7	Petrushka (greens)	8
Green peas	12	Parsley (root)	10,5
Melon	9	Radish	4
Cauliflower	5	Radish	6,5
White cabbage	5	Turnip	5
Cabbage Kohlrabi.	8	Salad leaf	2
Cabbage redcakes	5	Beet	9
Green beans	3	Celery (root)	6
Carrot	7	Celery (greens)	2
Pumpkin	4	Asparagus	3
Cook	4	Horseradish	7,5
Daikon (Chinese Radish)	1	Cheremha	6
Tomatoes	4	Garlic	5
Pepper green sweet	5	Potatoes	16
Red sweet pepper	5	Spinach	2
Fresh cucumber	3	Sorrel	3
	Mushrooms
White	1	Dried boomes	14
White dried	7,5	Bostoisika fresh	1
Freight fresh	1	Dried boomies	13
Fresh foxes	1,5	Ryzhiks	0,5
Oil fresh	0,5	Smoldchchi	0,2
Oyah fresh	0,5	Syrozhuya	1,5
Podberezoviki	1,5	Champignon	0,1
	Soups (500 g)
Chicken broth, meat	0	Soup glyash	12
Tomato soup	17	Mushroom soup	15
Vegetable soup	16	Soup green	12
Pea soup	20
	Cannedize
Fish	0	Squash Cavier	8,5
Green pea	6,5	Eggplant caviar	5
Beans.	2,5	Icra from beet	2
Corn	14,5	Salad with sea cabbage	4
Olives	5	Peppers stuffed with vegetables	11
Tomatoes	4	Tomato-paste	19
Cucumbers	3
	SWEETS
Sugar Sand, Rafin	99	Chocolate milk	54
Honey	75	Gorky chocolate	50
Paste	80	Chocolate with nuts	48
Halva	55	Chocolate candies	51
Biscuit cake	50	Candy-sweet	83
Almond cake	45	Marmalades	76
Cupcake with cream	62	Caramel with filling	92
Two cookies	75	Condensed milk	56
Gingerbread custard	77	Jam apple	66
Fruit waffles	80	Strawberry jam	71
Wafers are ordinary	65	Malinovoy jam	71
Fruit ice cream	25	Jam	68
Eskimo ice cream	20	Jam diabetic	3
Cream ice cream	22	Peremnel apple	65
Ledges	70	Diabetic jumped	9
	FRUITS
Apricot	9	Peach	9,5
Quince	8	Nectarine	13
Alycha	6,5	Rowan	8,5
{!LANG-da945c60f414a65e84f4359d18469aa1!}	11,5	{!LANG-563987073b463c715146bafe1cf00ecd!}	11
{!LANG-c91e3711563eb5c72faab94cac86e49e!}	8	{!LANG-c1cd13b988d8507d36ac14510726f72e!}	9,5
{!LANG-9bee6bcfc423f229db1967231ce6ac1a!}	21	{!LANG-30956febad0315039009dbb8325cf82f!}	68
{!LANG-ed89ec91a2451cb3615a3952c3e719e2!}	10	{!LANG-9bcdb2fcccf86b15a8585b10e3629e06!}	13
{!LANG-705a8e8aed14ab8808135614108b8a5a!}	11	{!LANG-506131d35404f044f1baa18eec70c664!}	10,5
{!LANG-889a2e7c66c6c500952563478ed1d610!}	6,5	{!LANG-74b6025349b57f9c72a15ca9d7b98791!}	9,5
{!LANG-434c8149e67d679c421aa468638b096e!}	9,5	{!LANG-bd4d9fd173f4fe19fc9216d3df3bc8ee!}	66
{!LANG-70d428100117c2049c9176ef0b64d7e4!}	11	{!LANG-ba7a12617a4d0ad95eb35acdab40281c!}	55
{!LANG-bd86d16ae2303527973a320260ced333!}	10	{!LANG-250d78d3c13d0a8f0a405a35e7b0670f!}	58
{!LANG-b0557c9ab4a17a0c6e914bf62f425d63!}	9	{!LANG-3d621d77455e2586a46eceb1719a938c!}	49
{!LANG-cb5ea802d3b104d1d2ef87c8dd4b8915!}	3	{!LANG-4b56fe79e297bb93439baa07cccd58e4!}	45
{!LANG-00687c9f7e30f32f725b56fb6b4d0d00!}	8	{!LANG-573ad9ae2f0bdab00adf0cb8d9644c6e!}	53
	{!LANG-cff1788ea63ee2449762340abfcbf794!}
{!LANG-482bbfdcea6e27f503062a93ca3e317c!}	8	{!LANG-9df056576e9506ea0f655daf76b92083!}	6
{!LANG-c7a64b7a1dc4700c2f96519d65ebf3f8!}	15	{!LANG-385a945c96ada6ec9c75ee6c1c57e556!}	5
{!LANG-1a9591e81af9cacdded1705233f3f97c!}	7	{!LANG-491cd98430706df6235c5dbe9edfa878!}	8
{!LANG-a934b0c2eb081163d6d547ff11c674ca!}	4,5	{!LANG-bfecd94720e71bf38ac5030ea500a206!}	7,5
{!LANG-0af9231f3b2340499d67d0f48c14d9a9!}	6,5	{!LANG-6517193242c9fd846eb99bd86b7b36af!}	7,5
{!LANG-cdae7caeaa3a8906e78af20608f092ac!}	4	{!LANG-1f50d241d1857a227e6e6f29ca9cef03!}	8
{!LANG-5141c4fdb91cea2f5588f09893093401!}	9	{!LANG-6a222a59c1988749e6b5ea3a7535b9d2!}	10
{!LANG-41310aeda5a2f2add9e0d3cbec370874!}	8	{!LANG-91c0cb8c14bfb3c1d9cee360f8364d8e!}	21,5
	{!LANG-6a3802d8d6c865f767342bc75faee4ca!}
{!LANG-03a5d46d9cefa92704203ccf844b89cb!}	12	{!LANG-6f3fc1006ed156e1d9cedb7c1fd9558a!}	25
{!LANG-7fbd5fe419d1cbad1502e12600cf68f5!}	10	{!LANG-82aa0246da6efa9897edcbde9b9630af!}	20
{!LANG-fe9aa02466df131409638ff68f3d8534!}	15	{!LANG-d5d6c556001868d3a658f2e066a4bd2b!}	20
{!LANG-4bcaa9469273a5d8241ce0f89de19d7b!}	15	{!LANG-6e374b04040781ac53c2b856695d17be!}	12
{!LANG-c962112644d21e6cec873e32dfae3389!}	11	{!LANG-f3220296c3e9200fc3e4a3b6e7b20dea!}	18
{!LANG-5434b4af6521c53279128ac395f957ce!}	15
	{!LANG-367d381ad7681027ccfb3915c3c6eead!}
{!LANG-715811eadcb430eb761d113eb751d246!}	0	{!LANG-56a1c3456d10aaeed858304bce1e380e!}	11
{!LANG-fef2a5d055c60f3afbe1d4033ac2c870!}	0	{!LANG-80c691daaecd1d8decb5900cf161ff22!}	11,5
{!LANG-0e1d8d9fa1009f8057958a45d0f34720!}	7,5	{!LANG-3785ba9a70cc53b7a7c67aba55ebd8d0!}	14
{!LANG-ab7783b4ccbbc8d887b00f818e1e9a69!}	12	{!LANG-b756af81982300bdadbbe29c9e74aa6a!}	6
{!LANG-a0b649187f729d9744b39162096a481e!}	14	{!LANG-9947b04f716992d22129c9381e9d9363!}	21
{!LANG-86af5974d509300e634a68985952a9c3!}	3,5	{!LANG-b6f83dee5cefd31623774d753731b07b!}	19
{!LANG-d30621b603547275bc06a9a1c1738bf8!}	8	{!LANG-c6e5e8013566a588fe015c2b9e42e880!}	24
{!LANG-46a1d46a0a0b7a2b50e4c7aff3d77b0a!}	9	{!LANG-a062ad846c64b1272cd942152075a51a!}	18
{!LANG-ce3dfdb9f043fb73e95537386f512a54!}	14	{!LANG-4fb088981c4688ecf1e45ccd73bf00b2!}	19
{!LANG-6c7ff0ef99c0103d4a2a206ef26241f9!}	16	{!LANG-f0abde11e67fc925efc0dc6e0338df0b!}	6
	{!LANG-f9b17cf7d6a049a1bc9e400ee00e44a0!}
{!LANG-6266e5eb6a5caee6f720fe8753b59740!}	1	{!LANG-6b86d73dab2f2f00f3e4c1607c26e9a7!}	0
{!LANG-6eedeb8e465bd31730c1d87d1248eb41!}	1	{!LANG-41f9ccac2206aca56b3729863fda582e!}	0
{!LANG-95668c38c3e0b044f99356f22dd1037a!}	12	{!LANG-19a9d83abcf107bdbbf991745a51d5a5!}	0
{!LANG-d3eb31e412b6cde1cf4e21d50e9cfc8a!}	18	{!LANG-801bb1d5c6a3e232a4087abeb4ae8212!}	0
{!LANG-a42c967bf97a21c0121a027525729ff3!}	0
	{!LANG-f9ba3030de53724d16957aa3108c85e9!}
{!LANG-c1b11ce135da0fe088af0560609ba992!}	0,5	{!LANG-4b67e33d5bf260725cb02d1797a8ea52!}	0,4
{!LANG-b249949acdf7fa5b9b0edaae89fddc10!}	0,5	{!LANG-9b6dfdf2ee5e4db20fce22313e494322!}	4
{!LANG-90e6b7a7aeeddccb0e42f51e7b389760!}	2,3	{!LANG-9bf3074fe0dd330f88a7933a128fbbfa!}	1
{!LANG-1fabba6b4190c02aa3385e9703c29e2e!}	1	{!LANG-4b5f29c3997274326dcd89cb21252204!}	1,8
{!LANG-8147a3e655ca9b8a4d91ba3ea8c87d7f!}	1,5	{!LANG-fca399d95c6a178db24532239572f122!}
{!LANG-894dd6a9464f0c5a7775bb859ed201fa!}	0	{!LANG-6cc6ee7d5e981ef490bd80b99b8b4ffd!}	15
{!LANG-92c9a994201d559692ccd0274c08cce8!}	0,5	{!LANG-6ffa5765a2a089d5e8fd2c61cd4093aa!}	3,5
{!LANG-914e50aaeebd69e969e36bfd447e79a6!}	6,5	{!LANG-3b6bb383f5229ce2ee2672bcd6156fc5!}	0,5
{!LANG-862dbd97bbc199f9fd5a7613fbbbc4de!}	0,4	{!LANG-a3f9bac9b0859579823f9a538a9b4c6a!}	3
{!LANG-533456491913209e9208f0fe4702e0ed!}	0,8	{!LANG-b95fe453deeebec102380f74879617f4!}	0,1

{!LANG-8d9878878465f3b7340b7c60a1e8c00b!}

{!LANG-c2a4e0e915870d6ef395a9adda11cecb!}

{!LANG-4c0cd30938c8c4b759367e364f894a21!}

{!LANG-a5d39b353bfe66456e37a7fe29aa6630!}

{!LANG-2243c56d307f4cc3508e9bb4968c39f3!}

• {!LANG-1a1d4bad32d88e56bbea07f00d2058d7!}
• {!LANG-380bac9c79b7ad810b17ea01222ec42e!}
• {!LANG-7f5088b98c0171cef7f383d3e1489eb0!}

{!LANG-b874300736ce2353dcb543f7a47dc8ae!}

{!LANG-c1035596ec47e485a3b53fc0e9cb47b6!}	{!LANG-28516fa7686c2e8343334d94f0ea883f!}
{!LANG-e22c368d95d4761d596ac4524849678b!}
{!LANG-1d48b6d65d955ffe05b4648b7af18861!}	4,0
{!LANG-79f7eb83cc64462d0d8f988805915a29!}	5,5
{!LANG-ba1851a4f30e2a8a102cd0ab762a1eb7!}	6,5
{!LANG-dc79640ee9cf7f6795257da14cc1ef17!}	0,0
{!LANG-e8088bdf5012e4a561e4652f53a44542!}	0,0
{!LANG-967fcf9e4ae430ef5e4df0e25f3a1c95!}	6,0
{!LANG-9897986fc52c0956be2b144f4d168388!}	4,0
{!LANG-0df65cbc1341923b3b71632c171f3b8c!}	6,0
{!LANG-91a0aaedfa7634ee55f1524c702ecf0e!}	6,0
{!LANG-10bd50212b3d1af47aca121a44587075!}	1,5
{!LANG-bf2519244d0e39724d65d133198af5a1!}	1,5
Pea soup	5,0
{!LANG-358424fc9ae062447a08c954d3b717ad!}	12,0
{!LANG-2d2d25faacbfcf16806f7aa7f756a859!}	8,0
{!LANG-a5cbf25931d08ff84365491070893200!}	6,5
{!LANG-4f4940680294c95a347269ec122234de!}	6,0
{!LANG-eb425da78503517be2677e055cf6f875!}	7,0
{!LANG-41aab2797b510b3bd208cf62a7f11717!}	8,0
{!LANG-27b3105633184b237765dc0904da3413!}	7,5
{!LANG-96cb4dd6a77759b484efe56a1f56c39c!}	5,5
{!LANG-31991dc09e992cd375523ecaa69c34dd!}	6,5
{!LANG-9cbf80b6d05ccedf8cf5576c10ddc728!}	4,5
{!LANG-3f0c6fa5149570fd57a43819ac7fa0be!}	6,5
{!LANG-da950ebe19a654406e2f3dc2ab974b9a!}	8,0
{!LANG-169688178752788508e3baa65e60c0db!}	6,0
{!LANG-73399bc4229116ff68c020d480e01fcd!}	3,0
{!LANG-e9c548036e99f6c2f9efea7304d71b2c!}	7,0
{!LANG-9629a4f72da2a3724cbf5a7183bfb208!}	5,5
{!LANG-8d06490a2fe3cd78567dd5b993df885b!}	2,0
{!LANG-d51bab96c36e6dc311a69901f93d85be!}	2,0
{!LANG-a661a1cfc53825c1e40cfa3a810a684d!}	2,0
{!LANG-3bf14ec845d73d7fed76d1180f923488!}
{!LANG-8c156ac4679a6265fb0341986efb7e40!}	10,0
{!LANG-b9a713683f403333b6af247fbf52d75c!}	0,0
{!LANG-95f6391065d784964ab3cf1e03e3e2f2!}	0,0
{!LANG-82bdca68c1c108f6a31bc75222dc6237!}	0,0
{!LANG-2fa3c96370f30d68a7af00aa1a5e7ef1!}	3,5
{!LANG-9824c3cf476bff0a67108603faf28900!}	6,0
{!LANG-c55b0e9f746b38b3812106dd4326a046!}	9,0
{!LANG-34710fddcd577942a1c2c70bd929d484!}	18,0
Steak	0,0
{!LANG-bd176efb85abbe46bbbb0bc5be5d5d94!}	0,0
{!LANG-ae9dacb99d1975e50ac2522af38d599c!}	0,5
{!LANG-d688d3d843cd1e9cdcccc5de4d058c51!}	16,0
{!LANG-a9292e0fa78bc7bbeb1c0c30f7da594d!}	8,0
{!LANG-e644f6b04998d327c3360a390b07821f!}	15,0
{!LANG-64ca05b35f58cba2560bfe9543e32696!}	10,0
{!LANG-61cdaecdd7af0acb7f801c4301f5db7b!}	13,0
{!LANG-8bba6c452f59c98572116fdd47357d6d!}	10,0
{!LANG-8608a74a9262dcb9caf3434f01f3db74!}	9,0
{!LANG-38b6152f9264db9e43876d66475c046a!}	13,0
{!LANG-584d0f12bcb55c51a670db5ecd54d927!}	0,0
{!LANG-8c271e9f1886e11b759017c5c0cc3897!}	4,0
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