Мы предлагаем СОВЕРШЕННО НОВЫЙ способ коррекции пищевых привычек, переедания и ожирения.\nСамые УНИКАЛЬНЫЕ ТЕХНИКИ, которые позволят вам уже через неделю достичь желаемых результатов САМОСТОЯТЕЛЬНО, без помощи психотерапевта, выделяя на работу с привычкой не более 45 минут в день!\nАдминистрация сайта ЛитРес не несет ответственности за представленную информацию. Могут иметься медицинские противопоказания, необходима консультация специалиста.

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Елена Кущ – консультант по методу «Позитивной психотерапии», экзистенциальный коуч-тренер. Специализируется на НЛП, бизнес-тренингах и гипнотерапии.

Артем Федоров – профессиональный психолог и обучающий бизнес-тренер. Специализируется на гипнозе, НЛП и устранении зависимостей.

Авторы работают тренерами в «Тренинговом центре Татьяны Лариной». Вместе они основали центр психологии «Зазеркалье», где вот уже много лет успешно помогают людям бороться с их психологическими проблемами.

Книга «В плену у еды» – это методическое пособие, основанное на многолетнем опыте работы авторов. Здесь собраны разнообразные техники по борьбе с пищевой зависимостью, которые можно применить самостоятельно, без помощи психотерапевтов. Как работает финский метод под названием «Правило тарелки»? Как знание семейной истории может помочь в борьбе с перееданием? Можно ли насытиться стаканом воды?

Ответы на эти и многие другие важные вопросы о правильном питании – в книге Артема Федорова и Елены Кущ «В плену у еды. Техники работы с пищевой зависимостью». Читайте ее онлайн или скачайте в удобном формате на ЛитРес.

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АРТЕМ ФЕДОРОВ ЕЛЕНА КУЩ

ТЕХНИКИ РАБОТЫ С ПИЩЕВОЙ ЗАВИСИМОСТЬЮ

ОБ АВТОРАХ:

АРТЕМ ФЕДОРОВ

Психолог | Гипнолог | Тренер NLP | Бизнес– тренер | Специалист по Терапии Полярностей ©, RPT, Символдраме, Транзактному анализу | Коуч по иностранным языкам | Переводчик– синхронист. Более 5 сертификаций по международным стандартам в области Гипноза, Регрессивной гипнотерапии, Клиническому гипнозу, Терапии Полярностей

https://www.facebook.com/artem.fedorov.568

ЕЛЕНА КУЩ

Более 5 сертификаций по международным стандартам в области Гипноза, Регрессивной гипнотерапии, Терапия Полярностей ©, НЛП, РПТ, Позитивная психотерапия, Метод Сильва.

https://www.facebook.com/kushch.elena

ПРАВИЛО ТАРЕЛКИ

Это правило около 30-35 лет назад придумали финны. Они задались целью найти простой и уникальный алгоритм здоровой еды. И им это удалось.

Правило тарелки по шагам.

• Возьмите тарелку и мысленно разделите ее на две части. (Стандартную тарелку 20-25 см)

• Затем разделите еще одну половину пополам.

• Теперь начинаем заполнять тарелку, соблюдая следующие пропорции:

• Половина заполняется овощами и корнеплодами.

• Одна четверть – сложноуглеводным гарниром (гречка, ячмень, картофель, макароны и т.д.).

• Вторая четверть – белковой пищей (мясо, рыба, птица, морепродукты, бобы).

$\"\"/$

Теперь подробнее о каждой из частей нашей тарелки.

Овощная половина. Минимум жиров, белков и углеводов. Множество витаминов и полезная для худеющих клетчатка. Накладывать стоит щедро, с горкой.

Продукты либо свежие, отварные или тушеные. Прием пищи начинаем именно с овощной части тарелки. Старайтесь не заправлять овощи вредными жирами (маслами).

Углеводный гарнир. Злаковые, крупы. Это основной источник энергии для вашего организма. Оптимальная порция – 3/4 стакана, или около 100 г. НЕ стоит заправлять жирными соусами. Жареный картофель очень калорийный. Старайтесь не налегать на него. Как только овощная половина тарелки опустеет – переходите к гарниру.

Белковое второе. Мясо, птица, рыба, дары моря. Оптимальная порция рыбы или мяса – 80-120 грамм. Эти продукты содержат жир, а, следовательно, ненужные нам с вами калории.

Отдавайте предпочтение маложирным сортам рыбы и мяса. Снимайте кожу и старайтесь удалять жир перед готовкой.

Для сравнения: В 400г овощного салата – 100Ккал. Добавьте 3 ст. ложки масла и получите 500Ккал.

В 100г куриного мяса без кожи -4 г. жира. С кожей – 16 г.

Многие считают, что у этой модели есть недостатки в том, что она не учитывает молочные продукты.

И при этом:

• Правило тарелки – довольно гибкая система питания.

• Никто не мешает добавлять молочные продукты в систему питания по правилу тарелки. Стакан молока за завтраком никак не повредит общей картине питания по этому правилу. Молоко – это еда. Содержит белок. Ничего плохого оно не сделает и на боках не осядет.

• Питание по правилу тарелки избавляет вас от подсчета калорий.

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