Proper food is products that contain all the necessary vitamins and trace elements.They help the body to organize for energy, protect health and lose weight.
Basics of proper food to lose weight
The process of losing the house is a period of stress.Therefore You need to fill all the useful items of the bodyHave lost in kilograms.It is important to calculate the body mass index before changing the diet.
You cannot limit yourself to a kind of diet.Includes proper nutrition Various useful recipes and products for weight loss.
Basics of proper nutrition to lose weight at home:
- Different diets.You can choose products for what you want and enrich the menu with them;
- Inadmissibility of hunger and overeatingOpen
- Fresh Products.Fresh fruits and vegetables contain many fiber.Contributes to the improvement of metabolism and contains the required amount of vitamins;
- Food matching.Some products are not used in a meal.They can negatively affect the body in the aggregate;
- Calculation of Calopies - This is the most important factor in the process of weight loss.You should choose and watch the daily norm.
- Using the required amount of liquid. Water is the main product of proper nutrition.If more water is drunk in a day, the better.
Where to start?
The meal of the meal in the modern world is widely developed.It is important not to be tested to start weight loss in proper nutrition.A woman needs to eat healthy and healthy.
- The first thing in losing weight is to make a menu for a day / week / month.
- Further, Take a daily meal schedule.It's good to divide into 5 doses.
- It is important to paint the menu every day.
- Gradually important to pass with proper nutrition to lose weight.Need to remove a smooth way from the usual menu food that contains Simple carbohydrates.It is sweet, bread, fried, smoked and other harmful food.
Proper transition for proper nutrition
A woman needs a woman to protect herself from splitters Exclude a sharp passage to a new diet. Malicious products need to be replaced by gradually, to eliminate them.
Important Prevent from hesitation from hunger in weight.The body should always be complete, otherwise it cannot be overlooked.
What should the diet be?
Each day must be a proper nutrition diet to lose weight There is a complete range of proteins, oils and carbohydrates.They will be well absorbed in the body and enrich them with vitamins and useful substances.
How to do a diet to lose weight?- Should include 5 meals on the correct diet, For example:
- Breakfast.Sabragli and promotional citride, buckwheat and salt without sugar and salt.You can add fruit, berries or nuts;
- Snack - yogurt, fruit or vegetables;
- Lunch - a light soup or second - a vegetable with low-refinement;
- Snack - only vegetables or silent yogurt;
- Dinner - more fiber - vegetables and fish;You can make a piece of chicken.
Don't forget about water during weight loss. It is necessary to consume 2 liters of clean water a day.
List of products
Product list for proper nutrition To lose weight and lose weight, it should be enriched with a necessary supply of useful items.
To food products Contains "slow" oils, Enter:
- Olives, corn and sunflower oil;
- Types of hazelnuts (sunflower seeds and others);
- avocado;
- Dark chocolate with maximum cocoa contents.
A large number squirrel Contains:
- low -fat meat;
- Unsolved eggs;
- fish and seafood;
- Cheese products, up to 30% fat;
- Minimal fat-containing dairy products.
Number of slow carbohydratesIn weightless, you will find:
- cereals (buckwheat, rice, oatmeal and millet);
- Solid range of pasta products;
- Dandruff-based bread without yeast;
- Baked potatoes without fat and salt.
The list of useful foods is very diverse.This is not only useful to enrich the menu and not only useful.
Tips for women after 30
Proper nutrition to lose weight at home For women for 30 Should include products rich in calcium.After 30 years, this substance in the body occurs an important decline.
The right nutrition at home implies an exception From a woman's diet of alcohol and coffee drink.
While weight loss, canned food, smoked meat and High cholesterol-containing food is prohibited.
For weight loss, you need to enter as many vegetables and fruits as possible in the menuTo restore metabolism and stabilize the vitamin balance in the body.
Proper nutrition to lose weight at home for women over 40 Depends on individual properties.
At this age, metabolism is slow down due to hormonal changes.A complete transition for proper nutrition improves health condition and encourages weight loss.
Meals should be a small amount of Kcal, as much as possible at the same time.
To lose weight, you need to enter the products that accelerate the metabolism and improve the digestive metabolism:
- Dairy products;
- low meat and fish species;
- cereals;
- Vegetables, fruits;
- green;
- Seafood and so on.
Menu and Diet for a week
Calculate the daily routine of the necessary items and Kcal. Number of protein, fat and carbohydrates for each day:
- 50% - Carbohydrates;
- 30% - Proteins;
- 20% - oils.
According to the correct nutrition scheme The main diet should be vegetables and fruits. It is better to use all the high-system products that do not exceed daily calorie degree.
So a week menu for proper nutrition while we lose weight:
Mam
- Breakfast: pumpkin with pumpkin;
- Snack: low -fat cutting cheese;
- Lunch: Low -Fat soup;Baked salmon with vegetables;
- Snack: 1 great apple;
- Dinner: vegetable salad and boiled brisket.
Tue
- Oatmeal and a slice of solid cheese;
- Dried fruits;
- Vegetable soup, boiled buckwheat and baked low -fat fish;
- low -fat yogurt;
- Cutting cheese stew and green tea.
Cf.
- Loof cottage cheese and 1 egg;
- 1 banana;
- puree soup, rice porridge and baked fish;
- 2 apples;
- boiled bris with vegetables;
Th
- omelet with vegetables;
- a handful of nuts;
- Vegetable soup, steamed potatoes;
- kefir;
- Vegetable salad and 120g fish.
Pt
- Buckwheat with milk and 1 egg;
- Fruits;
- Vegetable soup, buckwheat, boiled brisket;
- 1-non-non-non-ment;
- Fresh vegetable salad, steamed fish.
He sold.
- Loof cottage cheese and 1 egg;
- 1 banana;
- Vegetable soup, vegetables and sternum;
- Dried fruits;
- Baked fish and rice with vegetables.
Sun
- Oatmeal, 2 cheesecakes;
- 1 banana;
- Puree soup, buckwheat with low fat fish;
- low -fat cutting cheese;
- Salad from fresh vegetables and briskets.
To prepare a menu for a week to lose weightIt is important to take into account the physical or mental stress of the body during the day.
A monthly program
The right nutrition program to lose weight within a month include:
- faction nutrition;
- Product matching;
- Distribution of proteins, oils and carbohydrates;
- use of low kcal products;
- the dominance of fiber;
- a ban on salt and sugar;
- regular use of clean water;
- Flour, oil, smoked flour ban;
This is the main point of weight loss program Caloric balance.It is important to maintain stability of calorie consumption during the month. Calorie consumption should be more consumed.
The best recipes
Simple recipe - Casserole of chicken fillets and vegetables.
You will need to prepare the casserole:
- Carrots (1 pc. Mid-sized);
- Chicken fillets (200 grams);
- Cabbage color and broccoli (250 grams of 250 grams);
- Cherry tomatoes (ordinary);
- parsley;
- 30 g parmesan.
For sauce:
- Chicken broth (150 ml);
- Words - pepper, nutmeg;
- hard cheese;
- flour;
- milk or low -fat cream;
- 2 yolks.
Preparation method:
Wash the cabbage and divide into inflorescences, boil up to half.Add broth, cream, spices for cabbage water and cook for 5 minutes by constantly stirring the sauce.Beat the ways and add to the sauce then release until thickened in the water bath.
Lubricate the casserole and put boiled chickens, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Cook for 15 minutes until a cheese bark occurs.
Breakfast recipes
Everyone knows that the best meal period is breakfast.After waking up that the body is unable to swallow the food in the face.It is important to start with a glass of clean water at room temperature every morning for full operation of all bodies.
Breakfast recipes for healthy and weight loss include such dishes:
Fritta is vegetables
Ingredients:
- chicken eggs;
- Parmesan (optional);
- broccoli;
- Bulgarian pepper;
- pastel;
- Tomatoes;
- green;
- Tears onions;
- Olive or vegetable oil (vegetable composition can be changed).
Preparation method:
We get a dish.Beat 4-5 eggs.Cut the vegetables of the same size.We take the ceiling, we pour the fat.Then, pour the good-id egg, the composition of vegetables and go to sleep.We wish you all this.We put 8-10 minutes to the pre-heated oven.
Cottage cheese casserole to lose weight
Ingredients:
- Cutting cheese - 250 g;
- Milk - 100 ml;
- Eggs - 2 pieces;
- vanilla
- butter (to lubricate the shape of).
Preparation method:
Beat the yolks with cottage cheese, milk, sugar, vanilla and a mixer.We turn everything homogeneous mass.Next, we also beat 2 proteins to the "air" situation.Add all this to the curd mass.Mix.We spread with a greased mold.We cook for 30-35 minutes at a temperature of 160-170 degrees.
Rice tight with pumpkin
Ingredients:
- Rice - 200 g;
- water;
- Pumpkin:
- milk.
Preparation method:
We clean the pumpkin, cut into cubes.We put it in a pan.Add milk, rice and a little sugar.Cook the scratch until the rice is ready.
If you don't drink food during breakfast, it is better to avoid coffee or tea.
Useful lunch
Lunch with proper nutrition, must be fully and useful.It is necessary to use soups for the normal functioning of the digestive system.It is important to exclude fried foods when you lose weight.It is better to return, cook, cook or evaporate.
Broccoli and spinach soup
Ingredients:
- Broccoli - 500 grams (fresh / frozen);
- 2 packages spinach;
- 2 small bulbs;
- vegetable broth;
- Low -Fat Cream - 200 g;
- Salt, spices.
Preparation method:
Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the broth.Cut the onions and chop thinly chop spinach.After cooking broth, we take broccoli from broccoli.Put a pot, chopped onion, spinach and boiled broccoli.Grind everything with a mixer to a homogeneous consistency.We add all this to the broth, add the cream to him and put it on fire.
Bring soup to a boil on top of low heat.Add spices.After that, cook and off another 5 minutes.Soup is ready!
Baked fish in the oven
Ingredients:
- Salmon / Carp;
- lemon;
- parsley;
- 2 tablespoons of olive oil;
- Onions - 1 pieces;
- spices.
Preparation method:
We clean the fish.Pepper to your salt and taste.Cut the lemon in 2 in half.Squeeze a section, water, and second - cut into circles.Curge the lemon juice with parsley, olive oil.
Then, pick up a baking dish and cover it with bakery paper.We spread over the fish.We put lemon circles in the abdomen (you can do rosemary / mint twig).We spray all this with fat (parsley and lemon juice).We put the bow in a circle.Put in the oven (heated to 180 degrees).We cook for 30 minutes.
Steam cuts for weight loss
Ingredients:
- Chicken fillets - 500 g;
- White bread - 2.5 slices;
- Milk - 1/3 of St.
- Onions - 1 pieces;
- 1 egg;
- Salt, pepper.
Preparation method:
We bought bread and soak in the milk.We cut the filet in a blender (it is possible in a meat mill).Cut onions and also add to the blender.Then, beat the egg, salt.You can add green and garlic.We mix all this and give the cuts.Then, put them in a double hour in half an hour.
What can you eat for food?
Dinner should be light that contains high fiber.Slow carbohydrates were excluded from the best menu.
Greeners can be an excellent choice for dinner to lose weight:
- all kinds of cabbage;
- Zucchini, eggplant, potatoes, pepper;
- cereals;
- Solid types of pasta.
You can add animal proteins to vegetable dishes in the form:
- fish;
- low -fat meat;
- Eggs;
- cutting cheese;
- the legumes.
Baked salmon
Ingredients:
- 1 salmon steak;
- Salt, pepper, dry basil.
Preparation method:
We salmon salmon steak and put 20 mn in the refrigerator.After that, we get it, we add peppers and basil.Then, the fish should be wrapped in foil, scattered with olive oil and be placed in a 10 minutes pre-heated oven.
Rice with vegetables In order to properly nutrition and weight
Ingredients:
- rice;
- 1 Bulgarian pepper;
- green;
- 1 onion;
- Carrots - 1 pc;
- salt, spices (pepper, zerdurchal);
- Corn Concern (or Green Pea).
Preparation method:
Rice boil (scattered).Then, cut the bow in the cubes.Put it into a pan with butter and simmer for 4-5 minutes.Add fried carrots and chopped pepper.Good good task
After that, add boiled rice, peas (corn).5-7 minutes stew.Sprinkle with salt, pepper, zerdurchal and toment
Snacks
Sunnies with proper nutrition are especially important to lose weight.To get the desired result, it is important not to feed excessively, not good.
Ideal for a light snack while losing weight:
- Fresh fruits / vegetables;
- sweetened yogurt or kefir;
- low -fat cutting cheese;
- Dried fruits;
- a handful of nuts (punishios, cashews, hazelnuts, etc.);
- Bars made of natural substances (dried fruits, varnishes, etc.);
- High - bitter chocolate and green tea.
What are the results?
Conformity to proper nutrition and active physical activity will achieve an effective weight loss.
Proper nutrition is useful for every person's health, it helps reduce mass and decrease fat deposits.The weight of a healthy diet is stabilized and returned to normal.