Proper nutrition for weight loss menu recipes

Get rid of the extra weight, you need to create the body the lack of calories. You need to be healthy eating plan for a certain period of time. In other words, you need to make a balanced menu for the week. And it should definitely take into account the right balance BZHU, that is, the balance of proteins, fats and carbohydrates. Having such a table, it is much easier to achieve the goal and to remove possible disturbances.

Important features of the menu

First you need to figure out how many calories your body consumes in a day. It must be done using a special calculator, which can be found online. There you can enter information about: age, height, current weight and activity level. Then the calculator will calculate the value of the individual daily calorie intake, as well as indicators BZHU. The latter helps to balance dose and takes into account all the needs of the body.

Food

These data show how much you need to consume calories per day to maintain your current weight. To reduce it, you need to reduce the energy value of daily food rations by 20%. Based on these figures, make the necessary nutrition for weight loss at home. If you have decided to lose weight, you should consider some details when drawing up a menu, namely:

Plan the right amount of meals. There should be at least 5. For example, the power mode may include: the Breakfast, snack, lunch, snack and dinner. When losing weight, you can't die of hunger, so between meals, make a break no longer than 3 hours.

The first half of the day a person needs to eat at least 50-60% of food in your daily diet. Hazards menu losing weight should not be. But if you really want to, you can afford a little bit at the specified time.

Need to share BZHU between meals. As stated above, this figure can be calculated online and then share it to your daily menu. For example, it might look like: Breakfast and lunch — food carbohydrates, protein and fats; snacks — protein and carbohydrates, it is better challenging; dinner fat and proteins.

You can't skip meals. It was noticed that a hungry person consumes a lot more food to be satisfied. Strict adherence to the diet will keep dieters disorders.

You need to drink a certain amount of water a day. The burning of fat in the blood comes products half-life, such as toxins. The liquid washes away all this human body. Calculate the right amount of water is very simple: 1 kg weight is needed 30-40 ml of fluid.

A schematic of the power mode

As an example, is taken daily caloric content of 1500 kcal. If you move, you need to increase caloric intake by approximately 200 kcal. Daily diet a balanced distribution of BZHU could be:

  • 7:00 — first meal (400 kcal): 160 grams carbohydrate foods (eg. porridge), 10 g of fat and 50 grams of protein. Coffee or tea as desired, 200 ml.
  • 10:00 — second (250 calories): 100 grams of cheese (i.e. protein), 1-2 tbsp sour cream 10%, 1 Apple or other fruit.
  • 13:00 — third (400 calories): a bowl of soup — 250 ml, 150 grams of coal, food, 10 grams of fat, coffee or tea — 200 ml.
  • 16:00 — fourth (250 calories): 100 grams of protein, 20 grams of fat (a few nuts).
  • 19:00 — five (200 calories): 100 grams of protein foods (eg. fish), 100 grams of fiber (i.e. vegetables), 5 g fat (butter vegetables).

Diet foods a healthy diet

To develop an effective plan PP, we need to understand clearly what foods contain protein, fats or carbohydrates. They should form the basis of the diet.

Sources of protein (or protein)
  • the fish, the sea or a river (mackerel, pike, hake, etc.);
  • seafood (shrimp, mussels, squid, etc.);
  • meat (beef, pork, rabbit, liver, etc.);
  • dairy products (milk, cheese, sour cream, fermented baked milk, yogurt, etc.);
  • poultry (chicken, Turkey, and their by-products);
  • eggs (chicken, quail);
  • legumes (beans, soy, lentils, chickpea and other);
  • protein shakes (they contain an average of 30 grams of protein).

When choosing protein foods, you should consider their calorie content. The smaller, the better. Dairy products need to take without additives, that is, the buy is not sweet.

Sources of fat Fish and nuts
  • oil (vegetable, olive, etc.);
  • nuts (pine, hazelnuts, almonds, etc.);
  • sunflower seeds;
  • avocado;
  • some varieties of fish, eggs.

A small amount of fat must be present in the human diet, because they also have an important role in the human body.

The sources of carbohydrates
  • vegetables (potatoes, cabbage, carrots, beets, etc.);
  • salads and vegetables;
  • cereals (millet, buckwheat, rice, etc.); fruits and berries.

Vegetables and herbs, in addition to carbohydrates, and they also contain fiber, with the exception of potatoes. These products form the basis of the diet. Fruits and berries is better not to get involved, because they contain natural sugar.

Products that should be included in the diet

The following foods are best avoided or reduce their usage as much as possible:

  • TRANS-fats, also known as fast food;
  • carbonated beverages, particularly sweet;
  • mayonnaise and other sauces;
  • sugar and sweets;
  • semi-finished products (sausages, dumplings, etc.);
  • alcohol and energy drinks.

Sample menu for the week

Develop a healthy diet for weight loss at home can use the data given above. In design mode, do not underestimate the amount of daily calories, otherwise it will not healthy diet and diet.

As you know, they are ineffective and have short-term results. The principle of the diet is a severe caloric deficit. Finally, while strict adherence to this diet, you can lose weight, but when you return to normal eating the weight comes back fast.

Proper nutrition is not a short-term diet, and a lifestyle choice. It is necessary to hold constantly so to drive fast results anywhere.

Don't forget the water. If you have to drink every hour a glass of liquid per day is typed in 1,5−2 liters. Plus, it made the body easier to get used to the system, and the person has a natural thirst.

Recipes

In order not to break good nutrition, and it wasn't heavy for you, choose foods that you love. Find those recipes, you can make a delicious menu. Below you will find the most simple examples of food. They are ideal for low-calorie foods.

Tomato soup (42 kcal per 100 grams)

Ingredients:

Soup, tomato
  • tomatoes — 700 grams;
  • onions — 2 pcs;
  • garlic — 1-2 cloves;
  • wheat flour — 5 tbsp;
  • vegetable oil — 3 tbsp;
  • tomato paste — 100 grams;
  • salt, pepper — to taste.

Algorithm preparation:

  • In a pot add the sunflower oil and fry the chopped onion.
  • Put the flour and tomato paste, stir it carefully.
  • After 5 minutes, put the garlic and cut into small pieces tomatoes.
  • Finally, add 0.5 liters of water and bring to a boil.
  • Reduce the fire and cook the dish for another half hour. Add pepper and salt to taste.
  • Grind the soup, making it smooth. Optionally, you can add fresh herbs.
Oat pancakes (170 kcal per 100 grams)

Ingredients:

  • oatmeal (or bran) — 250 grams;
  • milk — 0.5 liters;
  • chicken eggs — 2 Pcs.;
  • sunflower oil — 2 tablespoons;
  • salt, sugar — to taste.

Algorithm preparation:

  • Pour cereal with water and let them swell. Then granulat production pulp in a blender.
  • Add the milk, eggs, salt, sugar. Mix it carefully.
  • In a hot pan pour the batter and fry the pancakes on both sides.
Cheese balls (170 kcal per 100 grams)

Ingredients:

  • low-fat cottage cheese (1% fat) — 150 grams;
  • sugar — 2 tbsp;
  • semolina or oat bran — 2-3 tbsp;
  • egg — 1 PC.

Algorithm preparation:

  • Cheese, sugar and bran and mix well.
  • Add the egg and again mix thoroughly.
  • Sculpt small balls of the dough obtained.
  • Put a pot of water on the stove. When boiling, add salt.
  • Cook the balls in boiling water for about 1-2 minutes.

We always want to look good and be healthy. But this is impossible, if a person is overweight. To lose weight, you need to completely change your lifestyle and especially food. Healthy eating can be not only useful, but also delicious. If you really want to change yourself, then nothing can put your request, and this article would be a good tip. We are sure that you will succeed!