Proper nutrition is products that include all the necessary vitamins and trace elements.They help the body create energy, maintain health, and contribute to weight loss.
Fundaments of the right food for weight loss
The process of losing weight at home is a period of stress.That is why The body must complete all the beneficial substanceswho are lost in pounds.And before changing your diet, it is important to calculate the body mass index.
You cannot be limited to some kind of diet.Proper food includes in A wide variety of recipes and products useful for weight loss.
Fundamentals of proper food loss at home:
- A variety of diets.You can choose products to your liking and enrich the menu with them;
- The inadmissibility of hunger and overeating;
- Fresh.Fresh fruits and vegetables contain a lot of fiber.They contribute to improving metabolism and contain the required amount of vitamins;
- Food compliance.Some products are not used in a meal.They can adversely affect the body in total;
- Calopies Calculation - This is the most important factor in the process of losing weight.You have to choose the daily rate and follow it.
- Using the required amount of fluid. Water is the main product of the right food.The more water drinks within a day, the better.
Where to start?
In the modern world, the cult of food is widely developed.To start losing weight in proper nutrition, it is important not to undergo temptations.A woman should eat healthy and healthy food.
- The first thing to do when you lose weight is to make a menu for a day/week/month.
- Hereafter, Make a daily meal schedule.It is better to divide it into 5 doses.
- It is important to paint the menu every day an hour.
- To move on to the right nutrition for weight loss, the gradual is important.MUST to remove from the usual menu smoothly food containing Mere carbohydrates.This is sweet, baking, fried, smoked and other harmful food.
Proper switch to proper food
To protect herself from breaking, a woman needs Exclude a sharp transition into a new diet. It is necessary to gradually remove harmful products, replacing them with useful.
Important Prevent hunger when you lose weight.The body should always be complete, otherwise overeating cannot be avoided.
What should the diet be?
The diet of proper weight loss of weight for each day should contain a full range of proteins, fats and carbohydrates.They will dive into the body and enrich it with vitamins and beneficial substances.
How to make a diet for weight loss?- The correct diet should include 5 meals, For example:
- Morning porridge with oats or buckwheat in water, without sugar and salt.You can add fruits, berries or nuts;
- Snack - yogurt, fruits or vegetables;
- Lunch - light or second soup - low meat vegetables;
- Snack - only unsaturated vegetables or yogurt;
- Dinner - more fiber - vegetables and fish;You can a piece of chicken.
Don't forget about water while losing weight. It is necessary to consume 2 liters of clean water a day.
List of products
List of products for the right food And weight loss must be enriched with a necessary supply of useful substances.
To food products that contain "slow" fats, Include:
- Olive oil, corn and sunflower;
- varieties of nuts (sunflower seeds and others);
- avocado;
- Dark chocolate with maximum cocoa content.
A large number squirrel Contains in:
- Low low meat;
- eggs without egg yolk;
- fish and seafood;
- cheese products, up to 30% fat;
- Dairy products with minimal fat content.
The number of slow carbohydratesthat are not reflected in weight, you can find in:
- cereals (buckwheat, rice, oatmeal and millet);
- Pasta products made of solid varieties;
- Bread based on bran, without yeast;
- Baked potatoes without oil and salt.
The list of useful foods is very diverse.It allows you to significantly enrich the menu and make it not only useful but also delicious.
Tips for women after 30
Proper food for weight loss at home For women for 30 It should include calcium -rich products.After 30 years a significant decrease in this substance in the body occurs.
Proper food at home means an exception By a woman's diet with alcoholic beverages and coffee.
When you lose weight, the use of canned food, smoked meat and Food with a high cholesterol content is prohibited.
In the weight loss menu, you should include as many vegetables and fruits as possibleTo resume metabolism and stabilize vitamin balance in the body.
Proper food loss at home for women over 40 Depends on the individual characteristics.
At this age, metabolism slows down due to hormonal changes.A complete transition to proper nutrition improves the state of health and promotes weight loss.
Food should contain a low amount of kcal, but at the same time be as useful as possible.
In the weight loss menu, it is necessary to include products that accelerate metabolism and improve digestion:
- Dairy products;
- Low meat/fish varieties;
- cereals;
- vegetables, fruits;
- green;
- Seafood, etc.
Menu and diet for a week
Calculate the daily daily rate of the necessary substances and kcal. The number of proteins, fats and carbohydrates for each day is:
- 50% - carbohydrates;
- 30% - protein;
- 20% - fats.
According to the proper food scheme The main diet should be vegetables and fruits. It is best to use all high -calorie products in the morning, not exceeding the daily calorie rate.
So a week's menu for proper nutrition when you lose weight:
MONDAY
- Breakfast: pumpkin rice porridge;
- Snack: retail cheese;
- Lunch: low low soup;Roasted vegetable salmon;
- Snack: 1 large apple;
- Dinner: salad with vegetables and boiled bracelets.
bravery
- oat porridge and a slice of solid cheese;
- dried fruit;
- vegetable soup, boiled buckwheat and low roasted fish;
- low low yogurt;
- Gisite and green tea.
Cf.
- Loof curd and 1 egg;
- 1 banana;
- puree soup, rice porridge and roasted fish;
- 2 apples;
- Biscuits boiled with vegetables;
Th
- omelets with vegetables;
- a handful of nuts;
- vegetable soup, steamed potatoes;
- kefir;
- Vegetable salad and 120 g of fish.
Pt
- Buckwheat porridge in milk and 1 egg;
- fruits;
- Vegetable soup, buckwheat porridge, boiled bracelets;
- 1 yogurt not -fat;
- Salad with fresh vegetables, steam fish.
hoe
- Loof curd and 1 egg;
- 1 banana;
- vegetable soup, vegetables and sternum;
- dried fruit;
- Roasted fish and rice with vegetables.
sun
- oat porridge, 2 cheesecakes;
- 1 banana;
- puree soup, buckwheat with low -fat fish;
- low packet cottage cheese;
- Salad from fresh vegetables and bracelets.
Making a menu for a week for losing weight, it is important to consider physical or mental stress on the body during the day.
Program for one month
The program for the right nutrition for weight loss per month includes the following:
- Partial food;
- Compliance of products;
- distribution of proteins, fats and carbohydrates;
- use of low kcal products;
- the predominance of fibers;
- a stop of salt and sugar;
- regular use of clean water;
- Stopping flour, fat, smoked;
The main point of this weight loss program is Calorie.It is important to maintain the stability of calorie consumption throughout the month. Calorie consumption should be more consumption.
The best recipes
Simple recipe - Chicken fillet casserole and vegetables.
For the preparation of the casserole, you will need:
- Carrots (1 piece of medium size);
- chicken fillet (200 grams);
- Cabbage color and broccoli (250 grams each);
- Cherry (ordinary) tomatoes;
- parsley;
- 30 g Parmesan.
For sauce:
- chicken soup (150 ml);
- spices - pepper, nutmeg;
- strong cheese;
- flour;
- low milk or low cream;
- 2 yellow.
Preparation method:
Rinse the cabbage and divide into inflorescences, boil until half is tired.Add broth, cream, spices to cabbage water and cook for 5 minutes, stirring the sauce constantly.Beat the yellow yellow and add to the sauce, then leave until thickened in a water bath.
Lubricate the shape of the casserole and coat the boiled chicken, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust forms.
Recipes for breakfast
Everyone knows that the best period of eating is breakfast.After waking up the body is able to quickly absorb the food that enters it.For the full functioning of all organs, it is important to start every morning with a glass of clean water at room temperature.
Breakfast recipes that are healthy and lose weight include such dishes:
Fruit is vegetables
Ingredients:
- chicken eggs;
- Parmesan (optional);
- broccoli;
- Bulgarian pepper;
- pastel;
- tomatoes;
- green;
- tears onion;
- Olive or vegetable oil (vegetable composition can be changed).
Preparation method:
We get a bowl.Beat it 4-5 eggs.Cut the vegetables of the same size.We take the pan, pour oil and heat.Next, pour well mixed eggs into it, fall asleep the vegetable composition and herbs.We sprinkle all this as desired.We set a preheated oven for 8-10 minutes.
Casserole cheese
Ingredients:
- Curd cheese - 250 g;
- milk - 100 ml;
- Eggs - 2 pcs;
- VANILLA
- butter (to lubricate shape).
Preparation method:
Beat cottage cheese, milk, sugar, vanilla and yellow with a blender.We turn everything to a homogeneous mass.Next, we beat 2 proteins separately in the "air" state.And add all this to the mass of the cottage cheese.Mix we spread in a lubricated mold.We bake for 30-35 minutes at a temperature of 160-170 degrees.
Pumpkin
Ingredients:
- Rice - 200 g;
- water;
- Squash:
- milk
Preparation method:
We clean the squash, cut into cubes.We put it in a pan.Add milk, rice and a little sugar.Cook the porridge until the rice is ready.
During the morning, it is best to refrain from coffee or tea, if possible not to drink food.
Useful lunch
Lunch, with the right nutrition, should be complete and useful.For the normal functioning of the digestive system, it is necessary to use soups.When you lose weight, it is important to exclude fried foods.It is better to boil, worry, bake or steam.
Broccoli soup and spinach
Ingredients:
- broccoli - 500 grams (fresh/frozen);
- 2 spinach packages;
- 2 small bulbs;
- vegetable soup;
- Low cream -fat - 200 g;
- Salt, spices.
Preparation method:
Boil the broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the soup.Cut the onion and chop the spinach well.Once the soup was cooked, we extract broccoli from it.We take a bowl, place chopped onions, spinach and broccoli boiled in it.Find everything with a blender until a homogeneous consistency is formed.We add all this to the broth, add the cream to it and set it on fire.
Bring soup over low heat to a boil.Add spices.After that, cook for another 5 minutes and turn off.The soup is ready!
Baked fish
Ingredients:
- salmon/carp;
- lemon;
- parsley;
- 2 tbsp olive oil;
- onions - 1 pc;
- spices.
Preparation method:
We clean the fish.Salt and pepper for your taste.Cut the lemon in 2 halves.From one part, squeeze the juice, the second - cut into circles.Mix lemon juice with parsley, olive oil.
Next, take a baking sheet and cover with baking paper.We spread the fish in it.In the abdomen we place the lemon circuits (you can a branch of rosemary/mint).We sprinkle all this with oil (with parsley and lemon juice).We lay the bow in a circle.Place in the oven (predetermined at 180 degrees).We bake for 30 minutes.
Steam heels for weight loss
Ingredients:
- Chicken fillet - 500 g;
- White bread - 2.5 slices;
- Milk - 1/3 of St;
- onions - 1 pc;
- 1 egg;
- Salt, pepper.
Preparation method:
We take bread and inhale it in milk.We cut the thread in a blender (possible in a meat grinder).Cut the onion and also add it to the blender.Next, beat the egg, salt.You can add greens and garlic.We mix all this and make cutlets.Next, place them in a double boiler for half an hour.
What can you eat for dinner?
Dinner should be easy, with a high fiber content.Slow carbohydrates are best excluded from the menu.
Greens can be a great opportunity for dinner for weight loss:
- all types of cabbage;
- zucchini, eggplant, potatoes, pepper;
- cereals;
- Solid varieties of pasta.
You can add animal protein to vegetable dishes in the form:
- fish;
- Low low meat;
- eggs;
- curd;
- legumes.
Baked salmon
Ingredients:
- 1 salmon steak;
- Salt, pepper, dry basil.
Preparation method:
We salt the salmon steak and place 20 mn in the refrigerator.After that we take it, pepper, add basil.Next, the fish should be wrapped in foil, sprinkled with olive oil and put 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 piece;
- salt, spices (pepper, turmeric);
- Canned corn (or green peas).
Preparation method:
Boil the rice (must be scattered).Next, cut the bow with cubes.Put in a pan of butter and simmer for 4-5 minutes.Add minced carrots and chopped pepper.Worry up to half of consumption
After that, add boiled rice, peas (corn) there.Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomen
The correct snacks
Sunnings with proper nutrition are especially important for weight loss.To achieve the desired result, it is important to be good, but not to overdo it.
For a slight snack when they lose weight, they are ideal:
- fresh fruits/vegetables;
- unsaturated yogurt or kefir;
- low packet cottage cheese;
- dried fruit;
- a handful of nuts (Pistachios, Cashews, Hazelnuts, etc.);
- Rods made of natural ingredients (dried fruits, varnish, etc.);
- Bitter chocolate with high quality and green tea.
What are the results?
Compliance with proper nutrition and active physical activity will achieve effective weight loss.
Proper nutrition is useful for every person's health, helps reduce mass and a decrease in fat deposits.Subject to a healthy diet, weight is stabilized and returns to normal.