Excess weight, no one decorates, on the contrary, adds to the problems. The man becomes lazy, he falls to self-esteem and in some cases, appear health problems. Therefore, if to take for basis the proper nutrition for slimming, it is possible to improve your physical condition and emotional state. For this, you should familiarize yourself with the rules of a healthy diet, a list of products and recipes dishes.
What they think about the review your diet, a question arises: where to get the proper nutrition? Of course, it is necessary to pay attention to the calories of food and the availability of harmful products. Then, observe the following principles of a correct diet:
- At the time of purchase, pay attention to freshness and quality.
- The calorie intake should be in limit 1200-2000 kcal.
- The menu should be varied in terms of composition and include foods of plant and animal origin.
- Feed according to the age. For example, let's say 40 and 50 years of age, it is necessary to pay attention to dairy products.
- Once a week to give, a day of fasting.
The rules of a correct diet for the weight loss is more a nuance important. Its observance is essential to the achievement of the digits on the scale. Nutrition for weight loss and its basic rules:
- The power mode should fit into your daily routine. Eat at least 5 times a day in small portions.
- The breakfast should be complete and consist of healthy dishes.
- Day of eating soups, salads and vegetable cutting.
- At night, there is a slowing of metabolism, therefore cook dinner of the lungs products.
- All meals should happen at the same time, then they can be divided according to the clock.
- Daily drinking standard is 2 liters of drinking water without gas.
- Cook, daily, to eat fresh food. Do not leave them in several days in the refrigerator.
The basics of proper nutrition for weight loss include not only the principles of nutrition, but also to the characteristics of cooking. Therefore, a set of useful products little. Must still choose a rational method of cooking.
- Give preference to combat, then in the ingredients remain nutrient.
- Grilling is deleted, you can cook on the grill or in the oven.
- Cereals cook in water without milk. Instead of sugar, take honey or sweet fruit.
- In soups and stews not add grilled vegetables and a broth.
- Eliminate the mayonnaise and similar sauces.
You can eat in an adequate nutrition during weight loss? Dietary food consists of meals of low-calorie, nourishing the body of nutrients. Experts have developed a list of products to the correct food and weight loss. A detailed list is easier to plan to walk in a store and the daily menu. Let's see what are the animal products consumed during the healthy diet:
- Fruit. Eat apples, oranges, pineapple, watermelon, kiwi, pomegranate, melon, peaches. And here is the bananas and grapes, you must delete or consumed occasionally.
- Vegetables. These components occupy 1/3 of the portion. Animals eat cabbage of all types, Bulgarian, pepper, the herbs, the cucumber, the tomato, the onion, the garlic, the beans and the eggplant. Limit consumption of potatoes, beets, zucchini, and pumpkin.
- Meat and meat offal. Choose lean varieties, for example, the chicken, turkey, beef and rabbit.
- Fish and seafood. Cook meals of mackerel, pollock, sea trout, pink salmon, crab, shrimp and squid.
- Cereals. They have a lot of carbohydrates which give the body the dying of hunger. Is the best buckwheat and grains of oats, rice.
- Milk and dairy products. Ideal products with minimal fat content.
- Sweet. Proper marmalade, marshmallow and dried fruit.
- The noodles. Choose the product, made with base in solid varieties of wheat.
- Drinks. Drink water, fruit and vegetable juices, green tea and coffee.
In addition, eat bread dietary, various types of nuts, and enters into a dish of vegetable oils.
Products to the correct eating for weight loss do not include in their composition sugar, gelatin, cold meats, smoked, parts purchased yogurts, alcoholic beverages, pastries and confectionery.
Example menu for 7 days
The essence of a correct diet for slimming is the correct preparation of the menu and choice of products, but also the need of the competence to calculate the amount of proteins, fats and carbohydrates. Well, when the hand there is a pre-thought-out diet correct nutrition for weight loss. It should include food with natural products. When it is used for baking or roasting, but not grilled. Pay special attention to breakfast. The main rule - should be necessarily. Let's see, what is the proper diet to lose weight in a week.
Breakfast - rice porridge and a piece of butter, an apple, a cup of coffee.
Snack – bread, boiled egg, cucumber.
Lunch – baked fish, salad with beijing cabbage.
Afternoon snack – cottage cheese, 90 g of apple, lemon tea with a slice.
Dinner roast chicken, stewed carrot.
Breakfast - bread with a slice of cheese, 100 g banana and green tea.
Snack – 100 g of cottage cheese and honey.
Lunch – vegetable soup to the chicken broth, cabbage, salad with cucumber and tomato.
Afternoon snack – an apple, a tangerine, a drink from mint.
Dinner-cucumber, 200 g of steam chicken meat.
Breakfast - oats and honey, 100 g of banana, coffee without sugar.
Snack – 50 g apples, hazelnuts, a cup of tea with lemon.
Lunch – rice and stew of cauliflower.
Afternoon snack – cheese gratin with pears, a cup of tea.
Dinner – calamari, the couple of cucumber and tomato.
Breakfast - milk, oatmeal, the blackberry.
Snack – 150 ml yogurt with honey, coffee.
Lunch – baked white fish, simmered kale.
Afternoon snack – salad with cucumber and tomato with sour cream.
Dinner – a boiled chicken under the cheese, the pair of cucumbers.
Breakfast – mashed potatoes with butter, boiled egg and cucumber.
Snack – orange, a cup of tea.
Lunch – mushroom soup and rice, a sandwich of cheese and bread.
Afternoon snack – cheese gratin cottage.
Dinner – baked trout, sauerkraut.
Breakfast - scrambled eggs and coffee without sugar.
Snack – kiwi and banana.
Lunch – braised mushrooms, potatoes and chicken.
Afternoon snack – 90 g of apples, and kefir.
Dinner – roasted apples, without sugar cottage cheese.
Breakfast - wheat and a piece of butter, tea.
Snack – 90 g banana, kiwi (1 PCs.).
Lunch – vegetable casserole, baked chicken.
Afternoon snack – the crab and tomato juice.
Dinner – place your meatballs of fish, portion of brown rice and vegetable juice.
Supper when the proper nutrition to lose weight can be and after 6 hours, the important thing is your make up protein, vegetables, vegetables and vegetables. All without sauce and grease.
We covered the example of a proper diet to lose weight in a week. Menu you can do by itself. But, if you have a family, something similar mode of feeding is suitable for all members of the family. You can, optionally, change the proposal of an option, the important thing is to prepare from good products.
It should be noted, that a good nutrition in a week weight loss after 40 years old is a bit different than the body young. During this period of time, the consumption of junk food can cause diseases of the nervous system, cardiovascular and of the endocrine system. Therefore, it is necessary to consider the calorie content, the balance and diversity of the diet.
For beginners cookery useful recipes to the correct power. Healthy eating is even more simple to be prepared, of that food. Let's look at some recipes for morning meals, lunch and dinner.
Cheese au gratin
- Cottage cheese – 280 g.
- Semolina – 3 St. l.
- Egg – 2 PCs.
- Milk – 4 St. l.
- Sugar – 1 St. l.
- Salt – 1 pinch of
- Berry – like.
- Cooking oil – 1 h. l.
- Beat the eggs with the sugar and salt.
- Hot milk, pour semolina for 10 minutes.
- Through a sieve to grind cheese, add the eggs and semolina.
- Add the cleaned fruit and mix until homogeneity.
- Oil grease a pan and sprinkle tempting. Put the cheese mass. Bake for 45 minutes at a temperature of 180 °. Cheese casserole – this is one of the healthy dishes, is included with the proper nutrition for weight loss.
Dumplings pumpkin and apple
- Pumpkin – 100 g.
- The Apple – 1 PCs.
- Egg – 1 PCs.
- Rice flour – 50 g.
- Milk – 3 St. l.
- Semolina – 50 g.
- Sugar – 1 St. l.
- Baking powder – 1 St. l.
- Limited edition – the taste
- Mix the eggs with the milk and mix. Add the salt and the sugar.
- On a fine grater, finely chop the pumpkin and squeeze out the juice.
- Add the pumpkin, semolina and flour in the dough. Leave for 10 minutes.
- The apple, clean and cut into cubes.
- Add the apples into the batter and stir until homogeneity.
- Brown the cakes until golden brown on each side.
The soup of zucchini
- Zucchini – 1 PCs.
- Onion – 1 PCs.
- Carrot – 1 PCs.
- Water – 200 ml.
- The meat broth – 1 St.
- Garlic – 2 tooth.
- Sour cream – 1 St. l.
- Fennel – 1 St. l.
- Salt – to taste.
- All the vegetables, clean and wash with water.
- Large cubes, cut the zucchini. The carrot and onion, chop up pieces average.
- In the water, and cook the vegetables until cooked.
- The vegetables, chop the blender with the addition of broth.
- Let the plant mass in a pan, add the herbs and the garlic. Serve soup with sour cream.
As you can see, the proper nutrition to lose weight at home easily observed and dishes for the PP not so tiring to cook. In addition to the main dish, cook useful cocktails. They are well UTOlAut hunger. Sometimes, replace the dinner of such beverages.
How to decrease your appetite
About how to go from simple to proper nutrition for weight loss we understand. For the effective replacement of excess weight is important to control the appetite. If you want to eat, then you can solve this problem with the help of special products and tricks psychological.
The products, which are well saturate the body:
- the fiber;
- the fish.
To increase the feeling of satiety can psychological methods:
- Use dishes and cutlery small. Large kitchen leads to an increase of portions.
- The sport decreases in the blood levels of the hunger hormone.
- Normalize sleep, to decrease the appetite.
- The stress lead to frequent snacking, so try to avoid them.
- Slowly eat in silence.
- To finish the meal, at the first sign of saturation.
That there is a woman to lose weight
The female's body has its own characteristics, therefore, need to consider what it is that makes it the proper food to lose weight at home for girls. Young ladies for weight reduction, you can use a variety of diet, or periodically discharge days. The choice of the methodology depends on the well-being and the excess weight.
Experts recommend to eat healthy and quality food, so you don't have problems with the form. Especially, if your body is prone to a set of pounds, you should follow this rule. Still young is not recommended to eat during the night. The food is adopted for two hours before leaving for the night, the food must not be heavy so as not to complicate the work of the gastrointestinal tract.
Before lunch, eat foods with carbohydrates, and for dinner the ideal dishes from proteins or vegetables. Eat fruit, berries. Nutritionists recommend the purchase of organic products, cultivated without fertilizers and other additives. If you frequent a gym, so you need to eat more protein. This material needed to build muscles, about the guarantee until the practice is advisable to eat foods with carbohydrates.
It is very different to the proper nutrition to lose weight at home for women diet the body young. Is set changes related to age, because the hormonal change and another way works in the digestive system. Doctors recommend to restrict the diet the amount of sweets, consider the calorie foods and do not allow the hunger strike. The best option is the use of dishes, many times, but in the form of small portions. And, certainly, to drink the clean water.
In the home environment can form the diet for women with more than 30 years. For this age, there are certain principles of eating. From the menu, remove the winter supply of vegetables, canned and smoked. The meat coma diet, avoid the consumption of fatty, pork. Do not fry products, and cook in a bain-marie, oven cabinet or multiburce.
Experts do not recommend frying in sunflower oil, as well as the selection of carcinogens. Best for cooking and salad use butter, olive oil or corn oil. In any case, do not eat ketchup and mayonnaise. From the menu delete immediately butter pastries, white bread. Eat pasta of durum wheat, whole-grain bread. For the morning meal is great porridge, an omelet or scrambled eggs.
How to save the result
The stabilization achieved the result depends on careful weight reduction. We have to know, as withdrawals from nutritionists about proper nutrition to lose weight. Experts support this method and recommend follow some rules. Tips of nutritionists and are based on the following:
- do not torment the hungry, it is, in most cases, leads to a set of body weight;
- the weight should be out in reasonable quantities, that is, 1 kg per week;
- do not stop eating compulsively;
- lower the calorie content of the dishes cooking technology;
- walk, the sport is very important in weight loss.
By applying the proper nutrition to loss of weight quick or gradual, you should know about the preservation of the result. To achieve harmony is a great probability of excess of harmful ingredients, and this should not be done. Let's take a look at the rules, which allow you to keep the weight off:
- Exercises to control the body weight, weigh yourself in the morning, 2 times per week.
- The diet should be saturated with vitamins and trace elements.
- Keep an active lifestyle and exercise.
- On the day drink at least 1.5 liters of water.
- Sign up for a swim, take a shower contrast.
- Abandon the consumption of alcoholic beverages.
Without a doubt, that a good nutrition for weight loss – is not a strict method of release of the excess weight at home. The diet is built on the observance of certain rules and characteristics that we examined in detail in this article.