Strict diets designed to get rid of excess weight, significantly harm the body. Refusal of certain products and the fall in the energy value of food, which allows you to lose weight quickly, however, violate the metabolism. Therefore, after return to normal diet, fast weight gain, digestive problems and systemic failures in the body. In addition, prolonged malnutrition leads to a lack of vital minerals and vitamins. To lose weight properly, you must observe the following rules:
- Eat varied. The diet should contain both protein and fat with carbohydrates, as this will help to maintain the balance of macro - and micronutrients. This daily energy value of food must not exceed the numbers from 1200 to 1600 kcal for women and men).
- Observe the correct proportions of fat, carbohydrate and protein content, while increasing the consumption of vegetables (both fresh and cooked). This group of foods gives your body the many vitamins and fiber, which not only normalizes the gastrointestinal tract, but also cleans.
- To minimize the proportion of fast carbohydrates in the daily menu. Provide increased body fat and trigger diabetes. Sugar, various desserts and cakes should be replaced with fruit.
- Limit the intake of fat. To completely abandon them is impractical, because of the vegetable and butter contains a variety of important micronutrients. However, fatty meat or fish it is better to change the meatless.
- To consume enough milk and milk products. They are rich with the essential calcium and contain a lot of protein, but you need to choose yogurt and cheese with low fat content.
- In accordance with the regime. Rare and abundant meals slows down the metabolism. To accelerate metabolism and speed up the process of weight loss, you must eat every 3-4 hours small portions. This will also reduce the volume of the stomach and promote a feeling of fullness.
- To reduce the amount of salt. This is quite enough food, and excess of sodium chloride leads to many diseases.
- To cook properly. This is a completely abandon zazharivaniya products in favor of stewing and steaming.
- To give up the alcohol. Alcohol – a source of "empty" calories, especially if you combine the drink with a hearty meal.
- Drink plenty of fluids. Priority should be given to clean water, tea and coffee without sugar, natural juices and compotes of berries. In the latter case the sugar should be replaced with artificial sweeteners.
These principles should adhere to the time, then the extra weight will quickly go away and will not be returned. Dietary restrictions does not mean complete refusal of gastronomic pleasures. Below is a sample menu with recipes allows you to eat a very varied and delicious.
How to plan a menu
First of all, you need to pay attention to the calorie content of food. The article provides a sample weekly menu with a daily energy value of which does not exceed the recommended norms. Making a diet for yourself follow the restrictions.
In addition, every day should be to eat a sufficient number of different types of food. A large proportion of the diet should be fruits and vegetables. Ensure the maintenance of the vitamin and mineral reserves of the body and are rich in fibre which give a feeling of satiety.
About a quarter of the healthy daily menu consists of protein. As its source, the optimal use of dairy products, as well as lean fish and meat. About the same range you need to eat grasses and legumes. They saturate the body with energy as it absorbs slowly. In addition, complex carbohydrates are deposited under the skin as fat.
The last point is the importance of partial power. Sample menu for the week consists of 4 meals, but between them, it is useful to eat an Apple or a small handful of dried fruit. This will prevent hunger and stimulates the metabolism.
Sample menu for the week with recipes</1_img>
Below are some delicious and very healthy for weight loss meals. In this case, if the exact description of the final product not need to eat the recommended amount of food nutritionists. For cereals as a garnish or a separate dish is 150 g soup – 250 ml for fish and meat – not more than 120.Dairy products, which you can eat about 200 ml (a Cup of yogurt, for example). As for the vegetables, they can be used practically in unlimited quantities.
MondayFor Breakfast prepare a fancy omelet with vegetables, cheese:
- 2 eggs;
- 50 grams of spinach and low fat cottage cheese;
- a tablespoon of oil (vegetable oil).
Mix the eggs with a few tablespoons of water, cottage cheese and foverentur, pre-butter spinach. Under the hood, make the omelette until cooked.
For lunch, eat part of a chicken soup with vegetables and noodles. As a snack fit a Cup of yogurt and one unsweetened fruit (e.g., kiwi). Dinner without the butter and salt fish (cooked in foil with aromatic herbs) and a salad of cabbage with carrots and apples. Tuesday Breakfast cook porridge in water or milk, drink a glass of unsweetened tea or coffee. For lunch you can folliculos germinaret beef with side dish of rice:
- a piece of lean beef, weighing up to 1 kg;
- half a Cup of rice;
- spices (Bay leaf and a few peas of black pepper);
- dill and parsley;
- small fresh cucumber;
- a tablespoon of soy sauce.
For cooking this delicious dish, you will have to start the day before, soak the rice in water and leaving in refrigerator overnight.The next day folliculos germinaret beef:
- For this obmyty piece of meat filled with cold water, boil for a few minutes after boiling, and then oily the broth is discharged.
- Cut into several large pieces, the meat is again placed in the water with a small amount of salt and spices.
- After 50 minutes of boiling , add a bunch of greenand (molere fecerunt), ulcus another 10 minutes and remove the finished beef broth.
In parallel , boil the washed rice in 1 Cup of water to her ferveret. Add garnish of chopped cucumber and soy sauceto the mix. The third folliculos germinaret meat cut into slices, and eat with rice, and the rest put in the refrigerator. Beef can also be used in sandwiches and salads.
Afternoon snack today is a fruit and mineral water.
For dinner , drink a glass of yogurt and eat part of the salad vegetables.
Environment For Breakfast prepare some sandwiches with yesterday's boiled beef and slices of fresh cucumbers, boiled coffee.
Lunch can be meatless pulmenti.
In the afternoon take a dietary cheese cakes:
- package with low fat (1.5%) cottage cheese;
- 1 egg;
- 2 tablespoons of meal;
- a little bit of vegetable oil.
Making the dough from eggs, cottage cheese and meal, to a few small cheesecakes and fry them in oil until Golden brown. You can add a teaspoon of honey when serving.
For dinner today, boiled fish and fresh vegetables. Thursday Breakfast – a portion of buckwheat porridge on the water, tea with sugar substitute and a piece of cheese. As lunch is the perfect soup made of dried or fresh mushrooms:</2_img>
- a half Cup of fresh or previously folliculos germinaret dried mushrooms;
- 1 Capsicum annuum;
- small onion;
- 1 carrot medium size.
- tablespoon of olive oil.
In a quart of boiling lightly salted water, add the peeled and chopped potatoes. Finely chop mushrooms, onions, grate carrots on a coarse grater and slightly to fry in the mix. Then add vegetables and mushrooms to the pan with the potatoes, cook for at least an hour, add when serving greens.
On the lunch salad of cucumber, cabbage and beef meat with the lemon juice. Dinner, preferably natural yoghurt and 1 totum grano tortam. Friday For Breakfast you can eat fresh, low fat cottage cheese with a small amount of honey. Lunch oven baked flounder with tomatoes and cheese:
- one medium-sized fish.
- 50 g Parmesan
- lemon juice, pepper.
Clean rinse fish, arrange on a sheet of foil, drizzle with a little lemon and pepper. Top evenly spread out mugs of tomato and sprinkle with cheese. Close the foil wrap up and ship flounder in the oven for 25 minutes.
As a snack eat a fruit salad and drink mineral water. Dinner can be any salad and a Cup of yogurt. Saturday Today's Breakfast – casserole of cheese with raisins:
- a pack of curd;
- some of the eggs;
- a third of a Cup of washed raisins;
- 3 tablespoons of flour.
Mix the egg yolks with cottage cheese, raisins and flour, then add the well beaten egg whites. Put cotagium caseum mass in the baking form and send half an hour in the oven (temperature — 180⁰).
For lunch, eat a portion of boiled chicken breast with buckwheat. Afternoon tea today – fruit and yogurt. For dinner suit baked fish with salad. Sunday Breakfast can be a couple of sandwiches with cheese and fresh tomatoes, and also drink a Cup of coffee. For lunch eat a plate of vegetable soup. Sunday afternoon tea – a Cup of yogurt and a small whole wheat baguette. For dinner, make meatballs: </3_img>
- 200 g minced meat (beef);
- half Cups of cooked rice;
- one egg;
- incandescent lamp;
- a teaspoon of oil.
The stuffing lightly with salt and pepper, then mix with egg and rice. In caldario liquefactam fry the onion, add half Cup water and leave to boil. Boiling onion dip gently dip one of the balls from the minced meat with rice, lap cover and reduce the heat to low. Cook for about 20 minutes.
Adherence to dietary guidelines and well making a diet you can in record time to lose excess weight. And use the sample menu proper diet for weight loss in a week with recipes, you can eat delicious and healthy meals.