Nutritionists announce a new trend - we are losing weight with the whole family. It turns out that this is the most effective tactic, because it takes advantage of teamwork. And family is the best of the teams.
The effectiveness of any diet on average does not exceed 10%. A team weight loss strategy is effective at 87% and is suitable for absolutely everyone. The main element of success in this endeavor is family support. Even if only one needs a diet, a family approach and better nutrition will benefit everyone. Nutritionist, Ohio University Medical Center (USA) Cynthia woo argues: a family diet helps to lose weight even for women with type 2 diabetes, reduces the risk of heart and blood vessel diseases in families with a genetic predisposition, and rallies households.
PRINCIPLES OF FAMILY DIET
We plan a diet for a week. For the sake of this, the foundations of the family "political economy" will have to be reviewed. The following plan is good: for 5 days you set the table, and on weekends, the homeworkers decide what and how to cook. Such tactics will allow everyone to avoid disruptions. At the same time, try to cook common dishes for everyone, gradually moving to healthier foods.
Down with a society of clean plates. This will help control the serving size and not overeat. We take an example from children who always leave something.Leftovers can be stored in the refrigerator and eat later. Or even turn them into a new dish. That is how the beloved pizza once appeared in the house of a zealous Italian mistress - from what is left.
Turn weight loss into team building (team building). You can hang a board in the kitchen to mark achievements on the way to a specific goal, for example, get into jeans in which they ran on their first dates with their husband. For this photo in those same jeans is attached next to the graph of "performance". In order not to forget about the family dietary conspiracy, you can buy everyone some kind of symbolic accessory reminder: a keychain, bracelet, etc. Even if this does not protect you from the temptations outside the house, it will help to maintain the correct installation as a whole.
Every week we come up with new desserts. Of course, low-calorie. Fruit salad, juice ice cream, yogurt candies (you will need skills to work with a culinary syringe - this is a joy for the children!). Useful and boring options more than it seems.
We celebrate successes together. You can summarize the overall result for the week, or you can celebrate individual achievements. The main thing is that the promotion is inedible. It is foolish to note dropped kilograms in a restaurant - it is better to invest a small amount in the total family purchase, vacation, entertainment.
Cheating! Dilute juice with water, put less sugar and butter in baking, add vegetables to minced meat, use a spray with vegetable oil, rather than a bottle, to fry, there are many ways to reduce the calorie content of food completely unnoticed.
Spend a tasteful weekend ... To life! We cook together, go for a walk with the whole family, and learn new forms of leisure. Of course, this will require imagination, but the result will be much more than parting with overweight!
We share the passion with friends. We invite everyone who approves of the undertaking to visit a tea club meeting or a culinary master class. There is always an alternative to a traditional feast. It would be a desire!
Ideas for supplies:
Brown and wild rice; durum wheat pasta; any cereal flakes with a high fiber content (more than 3 g per 100 g of product) without sugar; canned tuna, sardines, salmon; canned beans; unsalted nuts (almonds, walnuts, soybeans), seeds (sunflower, pumpkin), raisins.
Ideas for the refrigerator:
1% milk, low fat yogurt and cottage cheese; eggs low-fat cheese; fruits; ready-to-eat “piece” vegetables (small carrots, celery sticks, cucumbers, bell pepper straws, etc.); light mayonnaise or any low-calorie salad dressing.
Ideas for the freezer:
Vegetables (green peas, asparagus beans, broccoli, cauliflower, zucchini, etc.); berry mixes; chicken breasts; minced chicken or minced turkey; grapes or sliced bananas (for desserts); ice from fruit juice.
FAMILY DIET RECIPES
American Omelet
Mix 2 s / l chopped cilantro, ¼ tsp l salt, 4 protein, 1 egg and separately: ½ cup canned beans, ¼ cup skimmed cheddar cheese, chopped green onion and lecho. Fry the omelet in a pan on one side.After 3 minutes, turn over, put the bean mixture on one half of the omelet and cover the other. In a minute the dish will be ready. Add broccoli or red pepper to the dish to increase the amount of vegetables in the diet.
Baby soup
Cook 2 ¼ cups of curly pasta (e.g. letter-shaped). In a hot vegetable broth (4 cups) put 300 g of beef meatballs and finely chopped onion lightly fried in vegetable oil. When the meat is almost ready, add 1 small can of canned corn, pasta, season ½ tsp of oregano and other spices to taste. A well-fed and unusual first course will appeal to both children and parents.
Mini pizza
Spread 4 pitas with tomato sauce (¾ cup). Cut 1 cup of mozzarella, boiled chicken breast and vegetables: tomatoes, broccoli, sweet pepper. Spread evenly on each pita, sprinkle with parmesan, garnish with olives, olives, herbs. Bake in a preheated oven until the cheese is melted, and the pits are covered with a crispy crust from below. Get the kids to cook. They are especially pleased to eat what they cook themselves.
The article was published based on the materials of the magazine "Good advice" 02/2013
Text: LeahRadova Photo: olesiabilkei, AfricaStudio (2) /Fotolia.com; Legion-Media (5)
