Proper food is products that contain all the necessary vitamins and trace elements.They help the body improve energy, maintain health and promote weight loss.
The basic principle of proper nutrition for weight loss
The process of losing home is a stress period.Therefore The body needs to add all useful substanceswhich is lost with kilograms.And before it is changed in the diet, it is important to calculate body weight index.
You cannot limit yourself to one type of diet.Correct nutrition involves Various useful recipes and weight loss products.
Fundamentals of correct nutrition for weight loss at home:
- A variety of diet.You can choose products after you and enrich the menu with them;
- Incorporation of hunger and overbuilding;
- Fresh of goods.Fresh fruits and vegetables contain a lot of fiber.They contribute to improving metabolism and containing the necessary amount of vitamins;
- Matching.Some products are not used in one meal.They can adversely affect the body combined;
- Calopies Calculation - This is the most important factor in losing weight.You have to choose a daily norm and follow it.
- Using the necessary fluid content. Water is the main product of proper nutrition.The more water is drunk in one day, the better.
Where to start?
In modern times, the culture of food is developed widely.To start to lose weight on the right nutrition, it is important not to let go of temptations.A woman needs to eat healthy and healthy food.
- The first thing to do when you lose weight is to create a menu for one day/week/month.
- Farther, Make a daily plan for meals.It is best to divide it into 5 doses.
- It is important to paint the menu every day after the hour.
- To switch to the correct nutrition for weight loss is gradually important.Have to do it To remove the usual menu food containing Simple carbohydrates.This is sweet, baking, fried, smoked and other harmful food.
Proper transition to proper nutrition
To protect herself from breakdown requires a woman Exclude a sharp transition into a new diet. It is necessary to gradually remove harmful products and replace them with useful.
Important prevent hunger when you relieve.The body should always be full, otherwise too much can be avoided.
Who should be the diet?
The diet of proper nutrition for weight loss for each day should contain a full range of protein, fat and carbohydrates.They will be absorbed well in the body and enrich it with vitamins and useful substances.
How to create weight loss diet?- The correct diet should contain 5 meals, For example:
- Breakfast.Oatmeal or buckwheat porridge on water, without sugar and salt.You can add fruit, berries or nuts;
- Snack - yogurt, fruits or vegetables;
- Lunch - light soup or other - low fat meat;
- Snack - only vegetables or unsweetened yogurt;
- Dinner - more fiber - vegetables and fish;You can pieces of chicken.
Do not forget water at weight loss. It is necessary to consume 2 liters of clean water per day.
List of Products
Product list for proper nutrition And the losing weight should be enriched with the necessary supply of useful materials.
To food that containing "slow" fat, include:
- olive, grain and sunflower oil;
- varieties of nuts (sunflower seeds and others);
- avocado;
- Dark chocolate with maximum cocoa content.
Large number squirrel Included in:
- low fat meat;
- eggs without egg yolks;
- fish and seafood;
- Cheese products, up to 30% fat;
- Dairy products with minimal fat content.
Number of slow carbohydratesWhich is not reflected in weight, you can find in:
- Cereals (buckwheat, rice, oatmeal and millet);
- Macarone products made of solid varieties;
- Bread based on Bran, without yeast;
- Baked potatoes without oil and salt.
The list of useful food is very diverse.This allows you to significantly enrich the menu and make it not only useful, but also tasty.
Tips for women after 30
Right nutrition for weight loss at home For women for 30 It should contain products rich in calcium.It is after 30 years that a significant reduction in this substance in the body occurs.
Right nutrition home includes an exception From a woman's diet of alcohol and coffee drinks.
When you relieve, smoked the use of canned food, meat and Food with high cholesterol content is prohibited.
In the weight loss menu, you need to include as many vegetables and fruits as possibleTo continue metabolism and stabilize vitamin balance in the body.
Right nutrition for weight loss at home in women older than forty Depends on individual symptoms.
At this age, metabolism slows down due to hormonal changes.A complete transition to proper nutrition improves health and promotes weight loss.
Food should contain a small amount of kcal, but at the same time be as useful as possible.
In the weight loss menu, it is necessary to contain products that accelerate metabolism and improve digestion:
- dairy products;
- low fat varieties of meat/fish;
- Korn;
- vegetables, fruits;
- green;
- seafood, etc.
Menu and diet for a week
Calculate daily norms of essential substances and kcal. The number of proteins, fat and carbohydrates for each day is:
- 50% - carbohydrates;
- 30% - protein;
- 20% - Fat.
According to the correct nutritional plan The main diet should be vegetables and fruits. It is better to use all high -calories in the morning, but there is no more than a daily calorie ratio.
So, a weekly menu for proper nutrition when you lose weight:
Month
- Breakfast: rice pump with pumpkin;
- Snack: Low fat cottage cheese;
- Lunch: Low fat soup;Baked salmon with vegetables;
- Snack: 1 big apple;
- Dinner: Vegetable salad and boiled bridge.
Train
- Porridge and slice of solid cheese;
- dried fruits;
- Vegetable soup, boiled buckwheat and baked low -fat fish;
- low -fat yogurt;
- Cathered cheese fry and green tea.
Cf.
- Loof cottage cheese and 1 egg;
- 1 banana;
- Puree soup, rice grass and baked fish;
- 2 apple;
- cooked bridge with vegetables;
Th
- Egg cake with vegetables;
- a handful of nuts;
- Vegetable soup, steamed potatoes;
- kefir;
- Vegetable salad and 120 g of fish.
Pt
- Buck flour porridge in milk and 1 egg;
- fruit;
- Vegetable soup, buckwheat porridge, boiled bridge;
- 1 non -fat yogurt;
- Fresh vegetable salad, steamed fish.
Sat.
- Loof cottage cheese and 1 egg;
- 1 banana;
- vegetable soup, vegetables and chest;
- dried fruits;
- Baked fish and rice with vegetables.
Sun.
- oatmeal, 2 cheesecakes;
- 1 banana;
- Puree soup, buckwheat with high -fat fish;
- Low fat cottage cheese;
- Salad from fresh vegetables and bridges.
Creating a menu a week for weight loss, It is important to take into account the physical or mental stress of the body during the day.
Schedule for a month
The program for proper nutrition for weight loss for a month includes the following:
- Break nutrition;
- Product compatibility;
- Distribution of proteins, fat and carbohydrates;
- Use of low -key products;
- superior fiber;
- Prohibition of salt and sugar;
- Regular use of clean water;
- Prohibition of wheat, fat, smoked;
The point of this weight loss plan is Calory balance.It is important to maintain calorie consumption stability throughout the month. Calorie consumption should be more consumed.
Best recipes
Simple recipe - Casserole of chicken and vegetables.
To prepare the pit, you need:
- carrots (1 pc. Medium size);
- chicken (200 grams);
- Cabbage color and broccoli (250 grams each);
- cherry tomatoes (ordinary);
- parsel;
- 30 g parmesan.
For sauce:
- chicken broth (150 ml);
- spice - pepper, nutmeg;
- hard cheese;
- flour;
- milk or low fat cream;
- 2 egg yolks.
Method of preparation:
Rinse the cabbage and divided into flower bleeding, boil until half the box.Add broth, cream, spice to cabbage and cook for 5 minutes, stirring the sauce constantly.Enter the egg yolks and add the sauce, then leave it to thicken in a water bath.
Lubricate the steak form and place boiled chicken, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until the cheese crust is formed.
Breakfast recipes
Everyone knows that the best season to eat is breakfast.It is after waking up that the body is able to quickly pick up the food that comes into it.To full use 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 lightened include such dishes:
Fred is a vegetable
Ingredients:
- chicken eggs;
- Parmesan (optional);
- broccoli;
- Bulgarian pepper;
- pastel;
- tomatoes;
- green;
- onions of tears;
- Olive or vegetable oil (the herb can be changed).
Method of preparation:
We take a bowl.Enter it 4-5 eggs.Cut the vegetables to the same size.We take the pan, pour oil and heat.Next, pour eggs together, fall asleep the vegetable composition and herbs.We sprinkle all this at will.We put in a preheated oven for 8-10 minutes.
Cottage cheese steaks for weight loss
Ingredients:
- Cathen - 250 g;
- Milk - 100 ml;
- Eggs - 2 pcs;
- Vanilla
- butter (to lubricate the shape).
Method of preparation:
Enter cottage cheese, milk, sugar, vanilla and egg yolk with blender.We do everything in homogeneous mass.Next, we strike 2 proteins especially for the condition of "airline".And add all this to cheese mass.Mix.We spread in anointed mold.We bake for 30-35 minutes at the temperature 160-170 degrees.
Rice -picked with pumpkin
Ingredients:
- rice - 200 g;
- water;
- pumpkin:
- milk.
Method of preparation:
We clean the pumpkin, cut into cubes.We put it in a pan.Add milk, rice and a little sugar.Cook the porridge until the rice is ready.
For breakfast, it is better to avoid coffee or tea, if possible not drinking food.
Useful lunch
Lunch, with proper nutrition, should be full and useful.For the usual use of the digestive system, it is necessary to use soups.When you lose weight, it is important to exclude fried food.It is better to boil it, stew, back or steam.
Broccoli and spinach soup
Ingredients:
- broccoli - 500 grams (fresh/frozen);
- 2 bundle of spinach;
- 2 small bulbs;
- Vegetable broth;
- Low -fat cream - 200 g;
- Salt, spice.
Method of preparation:
Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour broth.Cut the onion and chop spinach fine.After the broth was boiled, we removed broccoli from it.We take a bowl, put the chopped onions, spinach and boiled broccoli in it.Malo everything with a blender until homogeneous consistency is formed.We add all this to the broth, add the cream to it and put it on the fire.
Let the soup over low heat boil.Add spices.After that, cook for another 5 minutes and turn off.Soup is ready!
Baked fish in the oven
Ingredients:
- salmon/carp;
- lemon;
- parsel;
- 2 tbsp of olive oil;
- onion - 1 pc;
- spices.
Method of preparation:
We clean the fish.Salt and pepper it to taste.Cut the lemon into 2 halves.Squeeze the juice from one part, another - cut in circles.Mix lemon juice with parsley, olive oil.
Next, take a baking sheet and cover it with baking paper.We distribute the fish on it.In the abdomen, we put the lemon ring (you can twist of rosemary/mint).We spray all this with oil (with parsley and lemon juice).We put a bow out in a circle.Put in the oven (preheated at 180 degrees).We bake for 30 minutes.
Steam skin for weight loss
Ingredients:
- Chicken fillets - 500 g;
- White bread - 2.5 slices;
- Milk - 1/3 of St;
- onion - 1 pc;
- 1 egg;
- Salt, pepper.
Method of preparation:
We take bread and soak in milk.We cut the fillet in a blender (it is possible in the meat grinder).Cut the onion and add it to the mixer.Next, beat the egg, salt.You can add green and garlic.We mix all this together and create cutlery.Next, put them in a double kettle for half an hour.
What can you eat for dinner?
Dinner should be lightweight, with a high fiber content.Slow carbohydrates are best excluded from the menu.
Greeners can be a great option for dinner for weight loss:
- all types of cabbage;
- Zucchini, eggplant, potatoes, pepper;
- Korn;
- A solid variant of pasta.
You can add animal protein to vegetable dishes in the form:
- fish;
- low fat meat;
- eggs;
- cottage cheese;
- Bellows.
Baked salmon
Ingredients:
- 1 salmon steak;
- Salt, pepper, dry basil.
Method of preparation:
We salmon the salmon steak and put 20 mn in the refrigerator.After that we get it, pepper, add the basil.Next, pack the fish in film, sprinkle with olive oil and place 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 beans).
Method of preparation:
Boil the rice (it should be scattered).Next, cut the bow with dice.Put it in a pan with butter and simmer for 4-5 minutes.Add grated carrots and chopped pepper.Stew to semi -consumption
After that, add boiled rice, beans (grain) there.Stew for 5-7 minutes.Salt, pepper, sprinkle turmeric and tomen
Proper snack
Suns with proper nutrition are especially important for weight loss.To achieve the desired results, it is important to be well fed but not too much.
For light snacks when they lose weight, they are ideal:
- Fresh fruits/vegetables;
- unsweetened yogurt or kefir;
- Low fat cottage cheese;
- dried fruits;
- a handful of nuts (pistachios, cashews, hazelnuts, etc.);
- Bars made of natural raw materials (dried fruits, varnishes, etc.);
- High quality bitter chocolate and green tea.
What are the results?
Correlation with proper nutrition and active exercise will achieve effective weight loss.
Proper nutrition is useful for each individual's health, it helps to reduce mass and decrease fat deposits.Subject to a healthy diet, weight is stable and back to normal.