Common truth: to lose weight, you have to eat less. And this is precisely the main problem: our habits, daily routine, all kinds of temptations every day prevent us from adjusting our diet. But if you act gradually, according to a certain system, you can achieve very good visible results. The nutritional adjustment program was proposed by American nutritionists Maria Jones and Adele Pace. The main principle of this program is not violence against your body, but the pleasure of acquiring new eating habits.
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Instruction manual
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Stage One - Substitution
Nutritionists unanimously say: you can not drastically reduce the number of calories consumed with food, as in response to this, the body will begin to reduce the metabolic rate. Therefore, at the first stage of the restructuring of the food system, you need to try to replace different products with similar, but less harmful, for example - with a lower fat content.
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Fatty sausage and bacon should first be replaced with lean ham, and then with boiled chicken or turkey seasoned with spices. We change milk of 3.2 percent fat content by 2.5, and then by 1.5 percent. We replace white bread with cereal, even better with cereal bread or thin pita bread. Instead of cakes and milk chocolate, we try to eat fruit marmalade and some dark chocolate, then dried fruit. Thus, you need to try to replace as many products of your daily diet as possible without experiencing negative emotions.
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Stage two - working with bad eating habits
At the second stage, you should analyze your eating habits and errors and try to correct them. For example, the habit of snacking between main meals at times gives the body a fair amount of extra calories. But what if you try for several days to gradually shift the time of snacking for 15-20 minutes ahead, until this snack goes directly to lunch itself!
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Or another example: food for company. Sometimes the offer of family members or work colleagues to "drink tea" turns into a full meal. In order not to offend people with your refusal, stock up for such tea parties a set of low-calorie and healthy sweets - marmalade, dried fruits, corn sticks, cereal bars, etc. Perhaps those sitting at your table will be inspired by the idea of a healthy diet!
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Stage Three - Food Promotion
If you say to yourself “I don’t eat cakes anymore” or “No sausage from Monday”, then there will be a breakdown, and the cakes with sausage will surely be on our table, and in unacceptable quantities. But if we ourselves allow on a day off to eat a slice of cake, favorite fried potatoes or, finally, go to a restaurant, then the process of restructuring food habits will not be extreme and will lead to a noticeable improvement in body shape.