The right food is products that contain all the necessary vitamins and trace elements.They help the body to promote energy, maintain health and consent to weight loss.
The basics of proper nutrition for weight loss
The home weight loss process is stress period.Therefore The body should fill all the charitywho take kilograms.And before changing your diet, it is important to calculate the body weight index.
Cannot limit yourself to a type of diet.Proper nutrition includes There are many useful recipes and products for weight loss.
The basics of proper nutrition for home weight loss:
- Various diets- you can select the products and enrich the menu with them;
- The unacceptability of starvation and excessive survival;
- Fresh products- Fresh fruits and vegetables contain a lot of fiber.Contribute to the improvement of metabolism and contain the amount of vitamins required;
- Food compatibility- Some products are not used at a meal.They can negatively affect the body in aggregate;
- Calculation of Kalopics - This is the most important factor in the weight loss process.You have to choose the daily norm and follow it.
- The use of the required amount of liquid-Water is the main product of proper nutrition.The more water drunk in a day, the better.
Where should I start?
In the modern world, the cult of food is widely developed.To start losing weight on proper nutrition, it is important not to release temptations.A woman needs to eat healthy and healthy foods.
- When you lose weight, the first thing to make a menu for one day/week/month.
- Additional, Make a daily meal schedule- It is best to divide it into 5 portions.
- It is important to paint the menu for every hour.
- To switch to proper nutrition for weight loss, gradual.Need From the usual menu for smooth removal food that contains Simple carbohydrates- It is sweet, baking, fried, smoked and other harmful foods.
A proper transition for proper nutrition
To protect herself from demolitions a woman needs Excludes a sharp transition to a new diet. Harmful products should be gradually removed and replaced by useful.
Important prevent starvation during weight loss- The body must always be full, otherwise survival cannot be avoided.
What should be the diet?
Diet of nutritional diets to lose weight Includes the full scale of proteins, fats and carbohydrates- They are well absorbed in the body and enrich with vitamins and useful substances.
How to make a diet for weight loss?Or The correct diet should contain 5 food, For example:
- Morning.Oatmeal or buckwheat porridge on the water without sugar and salt.You can add fruits, berries or nuts;
- Snack - yogurt, fruits or vegetables;
- Lunch - light soup or second - vegetables with low greasy meat;
- Snack - only vegetables or unsweetened yogurt;
- Dinner - more fiber - vegetables and fish;You can have a piece of chicken.
Don't forget the water during weight loss. 2 liters of clean water should be consumed daily.
List of products
Product list for proper nutrition And weight loss should be enriched with the necessary charity.
To food products that contain "slow" fats, contain:
- olives, corn and sunflower oil;
- nuts (sunflower seeds and others);
- avocado;
- Dark chocolate with maximum cocoa content.
Large number squirrel Contents:
- Low fatty meat;
- without egg yolk;
- fish and seafood;
- cheese products, up to 30% fat;
- Dairy products with minimal fat content.
The number of slow carbohydrateswhich are not reflected in the weight can be found:
- cereals (buckwheat, rice, oatmeal and millet);
- Macaron products from solid varieties;
- Bread bran, without yeast;
- Fried potatoes without oil and salt.
The list of useful foods is very diverse.This allows for a significant enrichment of the menu and not only useful but also delicious.
Tips for women after 30
Proper nutrition for your home weight loss For women 30 years old It should contain calcium -rich products.After 30 years, a significant decrease in the body of the body occurs.
The right home nutrition is an exception From a diet of alcohol and coffee drinkOr
When losing weight, canned food, smoked meats and High cholesterol foods are prohibited.
In the weight loss menu you should contain as much vegetables and fruits as possibleTo continue metabolism and stabilize the body's vitamin balance.
Proper nutrition for weight loss at home for women over 40 years of age It depends on individual characteristics.
At this age, metabolism slows down due to hormonal changes.A complete transition for proper nutrition improves health and promotes weight loss.
Foods should contain a low amount of kcal, but at the same time it should be as useful as possible.
In the weight loss menu, you need to insert products that accelerate metabolism and improve digestion:
- dairy products;
- Low fatty meat/fish;
- cereals;
- vegetables, fruits;
- green;
- seafood, etc.
Menu and diet for a week
Calculate the daily standard of the necessary materials and kcal. Number of proteins, fats and carbohydrates every day:
- 50% - carbohydrates;
- 30% - proteins;
- 20% - fats.
According to the appropriate nutritional system The main diet should be vegetables and fruits-It is better to use all high calorie products in the morning while not exceeding daily calorie content.
So a week menu for proper nutrition when you lose weight:
Mon
- Breakfast: rice porridge with pumpkin;
- Snack: Low greasy curd;
- Lunch: Low greasy soup;fried salmon with vegetables;
- Snack: 1 big apple;
- Dinner: Vegetable Salad and Cohed with Sam.
Tuesday
- oatmeal porridge and a slice of solid cheese;
- dried fruits;
- vegetable soup, boiled buckwheat and fried low greasy fish;
- Low fatty yogurt;
- Cottage cheese casserole and green tea.
Cf.
- Loof curd and 1 egg;
- 1 banana;
- puree soup, rice and fried fish;
- 2 apples;
- Cooked with vegetables;
Th
- omelette with vegetables;
- a handful of nuts;
- vegetable soup, steamed potatoes;
- kefir;
- Vegetable salad and 120 g fish.
Pt
- Buckwheat porridge in milk and 1 egg;
- fruits;
- Vegetable soup, buckwheat porridge, cooked brother;
- 1 non -fat yogurt;
- Fresh vegetable salad, steamed fish.
Sitting.
- Loof curd and 1 egg;
- 1 banana;
- vegetable soup, vegetables and sternum;
- dried fruits;
- Fried fish and rice with vegetables.
Day.
- oatmeal porridge, 2 cheesecakes;
- 1 banana;
- puree soup, buckwheat with low fat fish;
- Low greasy curd;
- Salad from fresh vegetables and chairs.
Making a menu a week to lose weight, It is important to take the physical or mental stress of the body during the day.
Program for one month
Monthly the adequate nutrition program for weight loss includes:
- fractional nutrition;
- products compatibility;
- Distribution of proteins, fats and carbohydrates;
- use of low KCAL products;
- predominance of fiber;
- prohibition of salt and sugar;
- regular use of clean water;
- Flour, fat, smoked ban;
The most important point of this weight loss program is Calorie balance- It is important to maintain the stability of calorie intake throughout the month. Calorie consumption should be more consumption.
The best recipes
Simple recipe - Chicken fillets and vegetables were laid.
You will need to prepare the stacot:
- carrots (1 pc. Medium size);
- Chicken Filé (200 grams);
- Cabbage color and broccoli (250 grams each);
- cherry tomatoes (normal);
- parsley;
- 30 g parmesan.
To sauce:
- chicken soup (150 ml);
- Files - pepper, nutmeg;
- hard cheese;
- flour;
- milk or low greasy cream;
- 2 yolks.
Method of preparation:
Rinse the cabbage and divide it into a inflorescence, boil until half strangled.Add broth, cream, spices into cabbage water and cook for 5 minutes, stirring constantly.Beat the egg yolk and add to the sauce and leave it until it thickens in a water bath.
Lubricate the casserole and lay the cooked chicken, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust is formed.
Breakfast recipes
Everyone knows the best dining period is breakfast.After awakening, the body is able to quickly absorb incoming foods.For all the organs, it is important to start with a glass of clean water every morning at room temperature.
Healthy and Sewing Breakfast Recipes include such foods:
The Frytta Vegetables
Ingredients:
- chicken egg;
- Parmesan (optional);
- broccoli;
- Bulgarian pepper;
- pastel;
- tomato;
- green;
- tears onions;
- Olive or vegetable oil (the plant composition can be changed).
Method of preparation:
Take a bowl.Beat 4-5 eggs.Cut the vegetables of the same size.Take the pan, pour the oil and heat.Then pour the egg well and fall asleep the herbal composition and herbs.We will sprinkle all this according to the will.The preheated oven was inserted for 8-10 minutes.
Cottage cheese casserole for weight loss
Ingredients:
- cottage cheese - 250 g;
- Milk - 100 ml;
- Egg - 2 pcs;
- vanilla
- butter (for lubrication of the shape).
Method of preparation:
It was beaten by cottage cheese, milk, sugar, vanilla and egg yolk blender.We turn everything into a homogeneous mass.We then beat 2 proteins separately into the state of the "Air Force".And add it to the cottage cheese crowd.Mix.We spread in a lubricated mold.Bake for 30-35 minutes at 160-170 degrees.
Rice porridge with pumpkin
Ingredients:
- rice - 200 g;
- water;
- pumpkin:
- milk.
Method of preparation:
Clean the pumpkin and cut into the cubes.Put in a pan.Add milk, rice and some sugar.Cook the porridge until the rice is ready.
During breakfast, it is better to refrain from coffee or tea, if possible, you do not drink food.
Useful lunch
Lunch with proper nutrition should be full and useful.The use of soups must be used to normal the digestive system.When losing weight, it is important to exclude fried foods.It is better to boil, roast, bake or steam.
Broccoli and spinach soup
Ingredients:
- broccoli - 500 grams (fresh/frozen);
- 2 bundles of spinach;
- 2 small bulbs;
- vegetable soup;
- Low greasy cream - 200 g;
- Salt, spices.
Method of preparation:
Boil the broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the soup.Cut the onion and gently cut the spinach.After cooking the broth, extract the broccoli.Take it in a bowl, add chopped onions, spinach and cooked broccoli.Grind everything with a blender until a homogeneous texture develops.Add all to the broth, add the cream and light it.
Boil the soup over low heat.Add spices.Then cook for another 5 minutes and turn off.The soup is ready!
Fried fish in the oven
Ingredients:
- salmon/carp;
- citron;
- parsley;
- 2 tablespoons olive oil;
- Onion - 1 PC;
- spices.
Method of preparation:
We clean the fish.Salt and pepper to taste.Cut the lemon into 2 halves.From one part, press the juice, the second - cut into circles.Mix the lemon juice with parsley and olive oil.
Then take a baking sheet and cover with baking paper.We dispel the fish on it.Place the lemon circles in the abdominal part (a twig of rosemary/mint).All this is sprayed with oil (parsley and lemon juice).The bow is placed around.Place in the oven (preheated to 180 degrees).Bake for 30 minutes.
Steam slice for weight loss
Ingredients:
- Chicken fillet - 500 g;
- White bread - 2.5 slices;
- Milk - St 1/3;
- Onion - 1 PC;
- 1 egg;
- Salt, pepper.
Method of preparation:
We take bread and soak it in the milk.Cut the fillet into a blender (this is possible in a meat grinder).Cut the onion and add to the blender.He then beat the egg and salt.You can add greens and garlic.We mix all of this and make slices.Then put them in a double boiler for half an hour.
What can you eat for dinner?
Dinner should be light with high fiber content.Slow carbohydrates are best excluded from the menu.
Greening can be an excellent opportunity for dinner for weight loss:
- all types of cabbage;
- zucchini, eggplant, potato, pepper;
- cereals;
- Solid varieties of dough.
You can add animal protein to plant food:
- fish;
- Low fatty meat;
- egg;
- cottage cheese;
- legumes.
Fried salmon
Ingredients:
- 1 salmon steak;
- Salt, pepper, dry basil.
Method of preparation:
Salmon steak was salted and 20 mn is placed in the refrigerator.Then we get pepper, add the basil.The fish should then be wrapped in foil, sprinkled with olive oil and placed in a preheated oven for 25 minutes.
Rice with vegetables For proper nutrition and weight loss
Ingredients:
- rice;
- 1 Bulgarian pepper;
- green;
- 1 onion;
- Carrots - 1 PC;
- salt, spices (pepper, turmeric);
- Corn canned (or green peas).
Method of preparation:
Boil the rice (this must be scattered).Then cut the bow with cubes.Place in a pan with butter and cook for 4-5 minutes.Add grated carrots and chopped pepper.Roasted up to semi -separation
Then add cooked rice, peas (corn).Roasted for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomen
Correct snacks
Sunshine with proper nutrition is particularly important for weight loss.To achieve the desired result, it is important to fit well, but do not go beyond.
For a light snack, they are ideal for weight loss:
- fresh fruits/vegetables;
- unweater yogurt or kefir;
- Low greasy curd;
- dried fruits;
- a handful of nuts (pistachio, cashews, hazelnuts, etc.);
- Bars made of natural ingredients (dried fruits, varnishes, etc.);
- High quality bitter chocolate and green tea.
What are the results?
Adherence to proper nutrition and active physical activity results in effective weight loss.
Proper nutrition is useful for the health of all people, promotes weight reduction and reduction of fat deposits.In addition to a healthy diet, weight stabilizes and normalizes.