1. Switch to skim and low-fat dairy produce. This is a simple way to save calories, not changing your taste. Choose 30% fat cheese and 0,5 % fat milk. Cotton cheese should be skim. Yogurts should be dietary, skim, with sweetener

1. Switch to skim and low-fat dairy produce.
This is a simple way to save calories, not changing your taste. Choose 30% fat cheese and 0,5 % fat milk. Cotton cheese should be skim. Yogurts should be dietary, skim, with sweetener.
 
2. No buns!
As white bread and buns are assimilated very easily by organism - glucose comes to blood at once, and gives big loading on pancreas and rather brief feeling of satiety. So, it’s better to switch to rye bread with big content of cellulose. It satiates well, contains many vitamins of B group, necessary for good work of muscles and peripheral nervous system. Cellulose purifies our organism off toxins and slags, moving through bowels, and this way protects us from breast and bowels cancer, liver diseases. Porridge, boiled buckwheat and muesli (but only cereal mixtures - without dried fruits, nuts and, moreover, chocolate) also contain a lot of cellulose and vitamins B.
3. Juices are not necessary
Fruit juices are very high-calorie. A glass of orange juice contains about 100 calories and only 0,2 g of cellulose. Orange will satisfy you, and juice will gallop by, leaving only calories.
Non-processed vegetables and fruits are low-calorie, and 35 % of their energy they waste on their own digestion. They also contain lots of vitamins, antloxidants and microelements, preventing from growth and cardiovascular diseases development. After processing, juice loses almost all these wholesome substances.

So, it’s better to drink only fresh juice, not leaving juicer and not taking a snack.

4. The closer you are to the nature, the better
Quit eating sausage and ham completely. Natural meat is more wholesome, doesn’t contain nitrates, preservatives, excesses of fat and starch.
A 175 g packet of potato chips contains 975 kilocalories. To receive the same quantity of kilocalories with boiled potato, you should eat about 1 kg of it. Make your own conclusions!

5. Mushroom paradise
Long live to mushrooms - low-calorie food! In fact, they are considered to be heavy for digestion, but instead, they satisfy quickly and for long. You can fry mushrooms in small amount of vegetable oil or stew them, but don’t use them in the form of sauces, rich in fat, meal and empty calories.

12 very useful advices
1. Buy a pocket hand-book of products’ calorie content. Write down sincerely each crumb you eat, including also sugar in tea or coffee. Count calories before going to bed.
2. To grow 1 kg thin, you need to get rid of 2000 kilocalories. For this, you should reduce your daily ration’s calorie content a third. As a rule, you can reach this changing your usual products on skim ones and refusing from sweets, sausages and milk. Observing all restrictions, you’ll lose about 3 kg for a month.
3. If you cannot live without sweets - eat marsh-mallow and pastila. They contain minimum fats, tasty and satisfy quickly. 100 g of marsh-mallow contain 300 kilocalories, 100 g of chocolate - 450-650 kilocalories.
4. Buy not those products, which are sold in the nearest shop, but those, which are wholesome, even if you have to go far for them. A walk that has a certain purpose is the best physical activity.
5. Buy a measuring chamber. Measure about 50 g of any cereal for one portion of porridge and 200 g of skim milk. Boil porridge on water and pour milk in the last moment. This way porridge turns to be more volumetric and substantial.
 
6. Observe a rule of “one sandwich”: no matter what you would like to eat, restrict yourself with one item, whatever you take - a sandwich, a sweet or a yogurt.
7. It’s better to buy cut bread, to prevent a temptation of taking a big round, instead of slice. Any bread for sandwiches, even long French roll, should be cut across, not along. Then quantity of eaten bread will impress you much more.
8. Never put food on a foreground!
9. Bite off, lick off and try nothing in the process of cooking! Exception is sorcery with a new receipt. However, do you experiment often?
10. Observe a rule “in caf?© - only coffee. Or tea. Or cappuccino. But no pastries!
11. Complaints like “I have no money for wholesome food” are rejected completely. The most wholesome products - carrot, cabbage, milk, rye bread, skim cotton cheese, vegetable oil, oatmeal and buckwheat - cost cheep.
12. You stomach doesn’t care about which products it has inside: high-calorie chocolate or a sandwich of rye bread and skim cheese. It’s you to choose!