Among professional nutritionists are becoming more and more the enemies of diets. Many experts believe that to bring your body in desired condition, it is not necessary to torture your body with diets or grueling monodiet. You need to not influence the symptom of the problem, and its cause. And the reason 90% of the time one is unhealthy lifestyle and diet!</1_img>
In an attempt to lose weight without professional support, many people, especially women, earn chronic diseases of internal organs. Agree that the price is too high, and not worth the slim figure. This does not mean that a beautiful figure should not be, just the same Vice versa, but all should be rational and calculated approach!
The principles of healthy nutrition
Following the principles of a healthy lifestyle and a healthy diet, You will be able not only to achieve the desired result, but most importantly, keep your health!
You should not rely on that accumulated over several months, or even years, of extra pounds will take a couple of days. Be aware that if someone promises immediate results, You are simply cheating, so either put Your health at serious risk. You need it or not — decide for yourself! Not to expose your body to severe stress, you should gradually change your diet and lifestyle! Only by following the principles of proper nutrition, You will be able to safely normalize your metabolic processes and can easily lead your figure in the desired shape!Let's look at the basic principles of correct diet:
- Fractional power. Should not overeat in one sitting, it is better to eat less but more often!
- Mandatory Breakfast. Forget the Cup of coffee on an empty stomach. The Breakfast is one of the most important meals for the entire day!
- Dinner give to the enemy. To give a direct do not need. Its a light dinner 3 hours before bedtime is ideal.
- Water is our everything. 1.5 — 2 liters of water — so much is to drink a healthy person daily.
- Sweet just for dessert. The sweet snack is the most useless, and even harmful meals. Minimize the consumption of sugar and fast carbohydrates.
- Remove from your diet fried fatty foods, minimize the use of alcohol and salt.
- More fiber. It contains in vegetables and fruits.
- Do not drink during meals. Used to wash down the food with tea? It's time to get rid of this habit! Drinking is allowed only after 15-20 minutes after a meal.
- ruminat inmunda food thoroughly. Not degluttiat pieces of food, not only will complicate the digestive process but can lead to oversaturation. The feeling of satiety comes after some time after eating, so never in a hurry during the meal.
At first glance it seems that you need there are a lot of constraints, and thus need to follow a lot of rules. Habit will do the trick! Remember that the important thing is to start. It is not necessary to observe all at once, if You find this difficult. Move from item to item, turning it from the category of "rule" in the category of "habit".
Following these principles of healthy eating You normalizuete your digestive and metabolic processes, will lead to the pharmacy and fill his forces. In addition, proper nutrition is the most important guarantee for weight loss without harm for health!
Menu of proper nutrition for weight loss
We present You a menu of proper nutrition for weight loss every day. Diet can be very flexible and change on your preferences and tastes. In addition, if you wish, You can make 2-3 similar menu to alternate them. This will help You diversify your diet to products, that is to say, pallium,.
|Breakfast||Second Breakfast||Lunch||Afternoon tea||Dinner|
|Monday||A glass of buckwheat, 1 egg, boiled in steep, carrot salad with olive oil.||Apple||Boiled beef or chicken breast 150 g, salad from fresh cabbage or broccoli.||A serving of dried fruit with tea or an Apple.||Steamed vegetables, cutlet steam from beef, a Cup of yogurt.|
|Tuesday||Oatmeal 200 g. traditional water or skim milk and berries.||Favorite fruit or beet salad with tortam.||The steamed fish — 100 g Salad of tomatoes, fresh cabbage and greens.||An Apple or low-fat cottage cheese.||Buckwheat or rice — 100 g Boiled chicken fillet — 100 g|
|Environment||Oatmeal||Apple.||Boiled buckwheat without salt — 200 g chicken fillet||Apple||Fish and steamed vegetables, yogurt.|
|Thursday||Omelette of 2 eggs with onions and herbs. Carrot salad with olive oil.||An Apple or grapefruit.||Potato cream soup with zucchini.||A serving of dried fruit with tea.||Low-fat cottage cheese or risotto with mushrooms. Green salad.|
|Friday||Oatmeal 1 Cup.||Favorite fruit.||Low-fat pea soup, 1 stuffed pepper or chicken breast on choice 2 diet tortam.||Braised cabbage with vegetables.||The fresh cabbage salad. Low-fat cottage cheese — 100 g Yogurt.|
|Saturday||Boiled eggs 2 PCs of hard-boiled, braised carrot and Apple.||Fresh fruit.||Tuna with vegetables. Cream of mushroom soup.||Vegetable salad or a handful of dried fruit with tea.||Stewed cabbage, cottage cheese or yogurt.|
|Sunday||hordei ventilat cereal 1 Cup. A handful of nuts or dried fruit.||Fresh fruit.||Turkey or chicken breast, baked in the oven — 200 g Vegetable soup and salad of fresh vegetables.||Low fat cottage cheese.||Boiled or steamed fish. 1 Cup of yogurt.|
Depending on your initial weight, or rather its excessive volume, You can adjust portion of the menu. Accordingly, the more you want to lose weight, the smaller should be the portions, but without fanaticism! The body must receive all the necessary vitamins and minerals from Your food. Don't risk your health for the desired numbers on the scales!
What foods can you eat?
- Milk and dairy products: cheese, kefir, yogurt, low-fat cheese;
- Boiled eggs, lean fish, lean meats and poultry;
- Cereals: buckwheat, oatmeal, rice;
- Bread and black bread;
- Legumes: lentils, peas, beans;
- Any fruit, vegetables and berries and mushrooms;
- Dried fruit, honey, nuts;
What foods you can't eat?Try to eliminate or reduce to a minimum the consumption of the following products:
- Salt and sallietur products;
- Flour products;
- Mayonnaise and foods rich in fats;
- Sugar: candy, juices from the supermarket, cakes, rolls, etc.;
- Grilled and smoked foods;
- Fast food: soda, hamburgers, chips, sauces, crackers;
- Cigarettes and alcohol.
Nutrition guidelines for weight loss
In order to not only eat correctly but also to lose weight, you must follow one very important principle is to consume calories need less than you spend. From this principle, and all proceeds, from this principle You need to build your menu.
If you used to eat, say, 3000 calories a day, while not having any physical activity and wonder, "where does the extra weight?", we should just look at things objectively. At least, You need to become more active and to exercise, bring your diet in line with the permitted and prohibited products, and gradually reduce the amount of daily consumed calories.</3_img>
Don't do it in one day, otherwise it will be stressful for Your body! Step by step adjust your diet until you start to lose weight.
Recipes: proper nutrition for weight lossBOILED CHICKEN FILLET INGREDIENTS
- Chicken fillet — 200 g;
- Onions — 50 g;
- Carrots — 100 g;
- Salt to taste;
- Greens-to taste.
- Thoroughly rinse the fillets under cold water;
- Pour in a pan of water, add salt, put on fire;
- Clean the vegetables, put in boiling water together with chicken fillet;
- Simmer 10-15 minutes on low heat;
- Remove fillets, cut into pieces and serve with vegetables.
- Buckwheat — 1 Cup;
- Low-fat minced meat — 450 g.;
- Onions — 2 PCs.;
- Egg — 2 PCs.;
- Horseradish cream — 2 tbsp;
- Garlic — 1 clove;
- Wheat flour — 3 tbsp;
- Salt to taste;
- Ground black pepper pinch;
- Sugar a pinch;
- Grape seed oil for frying;
- Buckwheat ulcus up in frusta comminuti condition;
- Lean beef mince with onion, season with sugar and black pepper. Carefully stir the resulting mass;
- Mix the buckwheat porridge and meat;
- Meanwhile ulcus eggs, grate them on a medium grater, garlic and dill finely chopped, all mixed with a creamy horseradish. The resulting mass — filling for cutlets;
- Divide stuffing into portions, forming pellet in which the blend 1 spoon of the filling;
- Blind cutlets, roll them in flour;
- Fry the patties in grape seed oil. Do this on low heat on both sides. If you need to bring to readiness in the oven. Bon appetit!
- Cabbage — 500 g;
- Carrot — 1 PC.;
- Tomatoes — 2 PCs.;
- Processed cheese — 50 g;
- Sour cream — 300 ml;
- Greens — 1 bunch;
- Eggs — 4 PCs.;
- Onions — 2 PCs.;
- Allspice — 1 pinch;
- Salt — 1 pinch;
- lava cabbage and nashinkovyvaem it;
- Slightly Fry the cabbage in a pan with butter;
- Peel carrot, grate it on a grater, then add it to the cabbage;
- Cleaned from the husk onions, finely chop it and dobavavlyaem in the pan;
- lava tomatoes and herbs. Chop the vegetables small dollkami, greens shinkuem. Add the ingredients to the pan. Continue to fry.;
- Sour cream, eggs and cheese SCOPULA in the tank until a homogeneous mass;
- In a baking dish and pour contents of the pan, and pour the obtained sauce. 20 minutes quodcumque operandum in the oven at a temperature of 180 degrees. Bon appetit!