Proper food is products that include all the necessary vitamins and trace elements.They help the body to offset energy, maintain health and contribute to weight loss.
Basic principles of proper nutrition for weight loss
The process of losing weight at home is a period of anxiety.Therefore The body must replenish all beneficial substanceslost with pounds.And before changing the diet, it is important to calculate the body mass index.
You cannot limit yourself to a diet type.Proper diet includes in A wide variety of useful recipes and products for weight loss.
Basic principles of proper nutrition for weight loss at home:
- A variety of diets.You can choose products according to your preferences and enrich the menu with them.
- Unacceptable starvation and over -consumption;
- Fresh products.Fresh fruits and vegetables contain many fibers.They help improve metabolism and contain the required amount of vitamins.
- Compatibility.Some products are not used in a meal.They can adversely affect the body as a whole.
- Calopies Calculation - This is the most important factor in the weight loss process.You have to choose the daily rule and follow it.
- The use of the required amount of liquid. Water is the main product of proper nutrition.The more water is drunk in a day, the better.
Where to start?
In the modern world, the worship of food is widely developed.To start losing weight on proper nutrition, it is important not to succumb to temptations.A woman should eat healthy and healthy foods.
- The first thing to do when you lose weight is to make a menu for a day/week/month.
- Further, Make a daily meal program.It is best to divide it into 5 doses.
- It is important to paint the menu for every day at the time.
- To go to proper nutrition for weight loss, the gradual is important.Must To remove from the usual menu smoothly Foods they contain Simple carbohydrates.This is sweet, baking, fried, smoked and other harmful food.
Correct transition to proper nutrition
To protect herself from disasters, a woman needs Except a sharp transition to a new diet. It is necessary to gradually remove harmful products by replacing them with useful.
Great Prevent starvation during weight loss.The body must always be full, otherwise over -consumption cannot be avoided.
What should be the diet?
Nutrition of proper nutrition for weight loss for each day must Contain a full range of protein, fat and carbohydrates.They will be well absorbed in the body and enrich it with vitamins and useful substances.
How to make a diet for weight loss?- Proper nutrition should include 5 meals, For example:
- Breakfast.Oats or porridge buckwheat in water, no sugar and salt.You can add fruit, berries or nuts.
- Snacks - yogurt, fruits or vegetables.
- Lunch - Light soup or second - low meat vegetables.
- Snacks - only vegetables or non -sugar yogurt.
- Dinner - more fibers - vegetables and fish.You can make a piece of chicken.
Do not forget the water during weight loss. It is necessary to consume 2 liters of clean water a day.
Product list
List of products for proper nutrition And weight loss must be enriched with the necessary supply of useful substances.
To food products that contain 'slow' fats, Include:
- Olive, corn and sunflower.
- varieties of nuts (sunflower and others);
- avocado;
- Dark chocolate with maximum cocoa content.
A large number squirrel It is contained in:
- low meat.
- Eggs without yolk.
- Fish and seafood.
- Cheese products, up to 30% fat.
- Dairy products with minimal fat content.
The number of slow carbohydratesnot reflected in weight, you can find:
- Cereals (buckwheat, rice, oatmeal and millet).
- Makarone products from solid varieties.
- Bread -based bread, without dough.
- Roasted potatoes without oil and salt.
The list of useful foods is very different.This allows you to significantly enrich the menu and make it not only useful but also delicious.
Tips for women after 30
Proper nutrition for weight loss at home For women for 30 It should include calcium -rich products.It is after 30 years that a significant decrease in this substance in the body occurs.
Proper diet at home involves an exception By the diet of a woman of alcohol and coffee beverages.
When weight loss, the use of canned foods, smokers and meat smokers and High cholesterol food is prohibited.
In the weight loss menu, you must include as many vegetables and fruits as possibleIn order to repeat metabolism and stabilize the balance of vitamins in the body.
Proper diet for weight loss at home for women over 40 It depends on the individual characteristics.
At this age, metabolism slows down due to hormonal changes.The complete transition to proper nutrition improves health condition and promotes weight loss.
Foods must 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 metabolism that speeds up and improve digestion:
- dairy products;
- Low varieties of meat/fish.
- cereals;
- Vegetables, fruits.
- green;
- seafood, etc.
Menu and diet for a week
Calculate the daily daily rule of the necessary substances and Kcal. The number of proteins, fats and carbohydrates for each day is:
- 50% - carbohydrates.
- 30% - proteins.
- 20% - fats.
According to the correct diet system The main diet should be vegetables and fruits. It is best to use all high quality products in the morning, although they do not exceed the daily calorie percentage.
Thus, a week menu for proper nutrition while losing weight:
Serving
- Breakfast: Rice with pumpkin.
- Snacks: low cottage cheese;
- Lunch: Low soup.Baked salmon with vegetables.
- Snacks: 1 large apple.
- Dinner: vegetable salad and boiled breasts.
Tender
- Oatmeal porridge and a slice of solid cheese.
- dried fruits.
- Vegetable soup, boiled buckwheat and baked low fish.
- Low yogurt.
- Cheese saucepan and green tea.
See
- Loof Cottage cheese and 1 egg;
- 1 banana?
- Soup soup, porridge rice and roasted fish.
- 2 apples?
- boiled breast with vegetables.
Th
- Omelette with vegetables.
- a handful of nuts.
- Vegetable soup, steamed potato potatoes.
- Kefir?
- Vegetable salad and 120 g of fish.
Pt
- Buckwheel in milk and 1 egg;
- Fruit?
- Vegetable soup, buckwheat porridge, boiled chest.
- 1 non -fat yogurt?
- Fresh vegetable salad, steamed fish.
Inhabitant
- Loof Cottage cheese and 1 egg;
- 1 banana?
- Vegetable soup, vegetables and sternum.
- dried fruits.
- Roasted fish and rice with vegetables.
Sun.
- oats, 2 cheesecakes.
- 1 banana?
- Soup soup, buckwheat with low fat fish.
- Low cottage cheese;
- Salad of fresh vegetables and brushes.
Making a menu for a week for weight loss, it is important to take into account physical or mental stress in the body during the day.
Program for a month
The program for proper weight loss for one month includes the following:
- Fractional diet.
- compatibility with products;
- Distribution of proteins, fat and carbohydrates.
- Use of low KCAL products.
- the dominance of fibers.
- Prohibition of salt and sugar.
- Regular use of pure water.
- Prohibition of flour, fat, smoky.
The main point of this weight loss program is Temperature balance.It is important to maintain the stability of calorie consumption throughout the month. Calorie consumption must be more consumption.
The best recipes
Simple recipe - Chicken fillet and vegetables.
To prepare the pot, you will need:
- Carrots (1 pcs medium size).
- Filio chicken (200 grams)?
- Cabbage color and broccoli (250 grams each).
- cherry tomatoes (ordinary)?
- parsley;
- 30 g of parmesan.
For sauce:
- Chicken broth (150 ml).
- Spices - pepper, nutmeg.
- hard cheese
- flour;
- milk or low mud cream.
- 2 hens.
Preparation Method:
Rinse the cabbage and divide into inflorescences, boil up to half cooked.Add broth, cream, spices in cabbage water and cook for 5 minutes, stirring constantly.Beat the yolks and add to the sauce, then allow it to thicken in a water bath.
Lubricate the shape of the pot and place boiled 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 that the best food season is breakfast.It is after the awakening that the body is able to quickly absorb the foods that enter it.For the full operation 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 losing weight include such dishes:
Frytta is a vegetable
Ingredients:
- chicken eggs;
- Parmesan (optional)?
- broccoli;
- Bulgarian pepper.
- pastel;
- tomatoes
- green;
- tear onions;
- Olive oil or vegetable oil (the composition of vegetables can change).
Preparation Method:
We take a bowl.Hit 4-5 eggs.Cut the vegetables of the same size.Take the pan, pour oil and heat.Then pour well eggs on it, sleep in the composition of vegetables and herbs.We are all around this at will.Put a preheated oven for 8-10 minutes.
Cottage cheese saucepan for weight loss
Ingredients:
- Cottage Cheese - 250 g.
- Milk - 100 ml.
- Eggs - 2 pcs.
- vanilla
- Butter (to lubricate the shape).
Preparation Method:
Beat cottage cheese, milk, sugar, vanilla and blender yolks.We turn everything into a homogeneous mass.Then we hit 2 proteins separately in the state of "flexibility".And add all this to the mass cheese.Mixture.Spread to a fat mold.Bake for 30-35 minutes at 160-170 degrees.
Rice porridge with pumpkin
Ingredients:
- Rice - 200 g;
- water;
- pumpkin:
- milk.
Preparation Method:
We clean the pumpkin, cut into cubes.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 avoid coffee or tea if possible not to drink food.
Useful lunch
Lunch, with proper nutrition, must be complete and useful.For the normal operation of the digestive system, it is necessary to use soups.When you lose weight, it is important to block fried foods.It is best to boil it, stew, baking or steam.
Broccoli and spinach soup
Ingredients:
- Broccoli - 500 grams (fresh/frozen).
- 2 beam spinach.
- 2 small lamps.
- Vegetable broth.
- Low cream - 200 g.
- Salt, spices.
Preparation Method:
Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not throw the broth.Cut the onion and chop the spinach.After the broth is cooked, remove the broccoli from it.Take a bowl, put chopped onions, spinach and boiled broccoli.Rub everything with a blender until a homogeneous consequence forms.Add all this to the broth, add the cream to it and set it on fire.
Bring the soup to low heat on boiling.Add spices.After that, cook for another 5 minutes and turn off.The soup is ready!
Baked fish in the oven
Ingredients:
- Salmon/carp;
- lemon;
- parsley;
- 2 tablespoons of olive oil.
- onions - 1 pc.
- spices.
Preparation Method:
We clean the fish.Salt and pepper to your taste.Cut the lemon into 2 half.On the one hand, push the juice, the second - cut into circles.Mix lemon juice with parsley, olive oil.
Then take a baking sheet and cover with baking paper.We spread the fish to it.In the abdominal section we put the lemon circles (you can sprinkle a rosemary/mint).Spray all this with oil (with parsley and lemon juice).We remove the bow in a circle.Put in the oven (preheated at 180 degrees).Bake for 30 minutes.
Atmosphere for weight loss
Ingredients:
- Filio Chicken - 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 enjoy it in milk.Cut the fillet into a blender (it is possible in a meat grinder).Cut the onion and add it to the blender.Then beat the egg, salt.You can add green and garlic.Mix all this and make knives.Then put them in a double boiler for half an hour.
What can you eat for dinner?
The dinner should be lightweight, with a high fiber content.Slow carbohydrates are better excluded from the menu.
Greens can be an excellent choice 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 form:
- fish;
- low meat.
- eggs;
- Cottage cheese
- legumes.
Grilled salmon
Ingredients:
- 1 salmon steak.
- Salt, pepper, dry basil.
Preparation Method:
Salt the salmon steak and put 20 m in the refrigerator.After that we take it, pepper, add the basil.Then the fish should 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).
Preparation Method:
Boil the rice (it should be scattered).Then cut the bow with cubes.Put it in a pan with butter and simmer for 4-5 minutes.Add grated carrots and chopped pepper.Stew in half -consumption
After that, add boiling rice, peas (corn) there.Laid for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomen
Proper snack
Sunny nutrition is particularly important for weight loss.To achieve the desired result, it is important to be good, but not to overcome.
For a light snack when you lose weight, they are ideal:
- Fresh fruit/vegetables.
- Unsweetened yogurt or kefir;
- Low cottage cheese;
- dried fruits.
- A handful of nuts (peanuts, cashews, hazelnuts, etc.).
- Bar of natural ingredients (dried fruits, varnishes, etc.).
- High quality bitter chocolate 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 each person's health, helps reduce mass and reduce fat deposits.Subject to a healthy diet, the weight is stabilized and returned to normal.