Professional nutritionists are more and more enemies of the diet. Many experts believe that your body is in the desired state, it is not necessary to torture your body with diets or grueling monodiet. You need to not affect 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, deserve chronic diseases of internal organs. I agree that the price is too high, and not worth the slim figure. This does not mean that a beautiful painting should not be, the same vice versa, but all must be rational and calculated approach!
The principles of a healthy diet
On the basis of 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!
Do not rely on this, that has accumulated over several months or even years, of extra pounds will take a few days. Be aware that if someone promises instant results, You simply cheating, so either put Your health in serious danger. You need it or not, decide for yourself! Do not expose your body to severe stress, you should gradually change your diet and lifestyle! Only by taking into account the principles of proper nutrition, You can safely normalize your metabolic processes and can easily cause the picture in the desired shape!Let's look at the basic principles of correct diet:
- Fractional energy. Would not overeat in one sitting, it is better to eat less but more often!
- Compulsory Breakfast. Forget the Cup of coffee on an empty stomach. Breakfast is one of the most important meals for the whole day!
- Dinner give to the enemy. To order directly you don't need. His light dinner 3 hours before bedtime is ideal.
- Water is our everything. 1.5 — 2 liters of water — so much that you drink a healthy person per day.
- Sweet just for dessert. The sweet snack is the most useless, and even harmful meals. Reduce the consumption of sugar and fast carbohydrates.
- Remove from your diet fried, fatty foods, reducing the use of alcohol and salt.
- More fiber. It contains in vegetables and fruits.
- Do not drink between meals. Use to rinse food with tea? This is the 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 restrictions, and so it is necessary to take into account many rules. A habit that will do the trick! Remember that the important thing is to start. It is not necessary to consider all at once, if You find this difficult. Move between the elements, turning it from the category of "rule" in the category of "habit".
According to these principles of healthy eating, You normalizuete your digestive and metabolic processes, which lead to the pharmacy and fill out your forces. In addition, the correct diet is the most important guarantee for weight loss without harm for health!
Menu right diet for weight loss
We present You the menu right diet for weight loss every day. Diet can be very flexible and change on your preferences and tastes. In addition, if you want, you can do 2-3 similar menu to alternate them. This will help You to expand your diet to products, this means that the pallium, the.
|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.||Serve dried fruit with tea or an Apple.||Steamed vegetables, cutlet steam from beef, a Cup of yogurt.|
|Tuesday||Oatmeal 200 g. the traditional water or skimmed milk and strawberries.||Favorite fruit or beet salad with tortam.||To steam fish, 100 g of Salad, tomatoes, fresh cabbage and greens.||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||Scrambled eggs of 2 eggs with onions and herbs. Carrot salad with olive oil.||Apple or grapefruit.||Potatoes cream soup with zucchini.||Serve dried fruit with tea.||Low fat cottage cheese or risotto with mushrooms. The green salad.|
|Friday||Oatmeal 1 Cup.||Favorite fruit.||Low-fat pea soup, 1 stuffed pepper or chicken breast on a choice of 2 diet tortam.||Braised cabbage with vegetables.||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.||A salad or some dried fruit with tea.||Stewed cabbage, cottage cheese or yogurt.|
|Sunday||hordei ventilat cereal 1 Cup. A few nuts or dried fruit.||Fresh fruit.||Turkey or chicken breast, baked in the oven — 200 g Vegetable soup and salad from fresh vegetables.||Low fat cottage cheese.||Boiled or cooked fish. 1 Cup of yogurt.|
Depending on your initial body weight, or rather its excessive volume you can adjust the part of the menu. Therefore, the more you want to lose weight, the smaller should be the pieces, but without fanaticism! The authority must receive all the necessary vitamins and minerals from Your food. Do not risk your health for the desired number on the scales!
What foods can you eat?
- Milk and milk products: curds, kefir, yogurt, low fat cheese;
- Boiled eggs, lean fish, lean meat and poultry;
- Cereals: buckwheat, oatmeal, rice;
- Bread and black bread;
- Legumes: lentils, peas, beans;
- All the fruit, vegetables and berries and mushrooms;
- Dried fruit, honey, nuts;
What food you cannot 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: sweets, juices from the supermarket, cakes, rolls, etc;
- Grilled and smoked food;
- Fast food: soda, hamburgers, chips, sauces, crackers;
- Cigarettes and alcohol.
Diet guidelines for weight loss
That would not only eat correctly but also to lose weight, you must follow one very important principle is to consume need less calories than they spend. From this principle, and all proceeds, from this principle you must build your menu.
If you used to eat, say, 3000 calories per day, not with any physical activity and wonder, "if not the extra weight?", we need only to look at things objectively. At the very least, you need to become more active and exercises, make your diet in accordance with the allowed 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 lossCOOKED 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 into a pan with water, add salt, put on fire;
- Clean the vegetables, put in boiling water, coupled with a chicken fillet;
- Cook 10-15 minutes on low flame;
- Remove the 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 tablespoons;
- Garlic — 1 clove;
- Wheat flour — 3 tablespoons;
- Salt to taste;
- Ground black pepper a pinch;
- Sugar, a pinch of;
- Grape seed oil for frying;
- Buckwheat ulcus in frusta comminuti condition;
- Lean beef mince with the 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 creamy horseradish. The resulting mass — filling for cutlets;
- Divide the filling into portions, which form a pellet, which is a mixture of 1 tablespoon of the filling;
- Blind cutlets, roll them in flour;
- Fry the patties in grape seed oil. This on low flame on both sides. If you need to bring to readiness in the oven. Bon appetit!
- Cabbage — 500 g;
- Carrot — 1 PC.;
- Tomatoes — 2 Pcs.;
- Cheese — 50 g;
- Sour cream — 300 ml;
- The greens — 1 bunch;
- Eggs — 4 Pcs.;
- Onions — 2 Pcs.;
- Allspice — 1 pinch;
- Salt — 1 pinch;
- lava cabbage and nashinkovyvaem;
- Slightly Fry the cabbage in a pan with butter;
- Carrot peel, grate on a grater, then add it to the cabbage;
- Cleaned from the husk onions, finely chop and dobavavlyaem in the pan;
- lava tomatoes and herbs. Chop vegetables, small dollkami, greens shinkuem. Add the ingredients in the frying pan. Continue to saute.;
- Sour cream, eggs and cheese SCOPULA in the tank until a homogeneous mass;
- In the baking tin and pour the contents into the pan and pour the obtained sauce. 20 minutes quodcumque operandum in the oven at a temperature of 180 degrees. Bon appetit!