Diet for weight loss: menus, recipes, home essence

The subject of the article — proper nutrition for weight loss. We have to talk about the benefits of Breakfast for weight loss and to make recommendations that can facilitate the process of weight loss.

diet for weight loss

Basically the right nutrition

Fast weight loss using strict diet is usually lead to the desired results. There were people return to a normal diet, which can take advantage of these indicators.

On the basis of any method of weight loss is a huge stress to the body. I mean, not surprising, that the body, fearing the power saving mode begins to accumulate fat. In this case, comes to the aid of a proper diet (PP).

When choosing the right nutrition for weight loss at home, you can protect yourself from anxiety, nervous tension and depression. You can start a different attitude to healthy food, health and even appearance.

The hardest part can be the weight loss is exercise.

Nutritionists suggest to follow some rules that will facilitate weight loss process:

  1. The right attitude. Live as you want, enjoy the big and little joys. Losing even a little weight is seen as a victory. Don't blame yourself, if the day before I allow myself to eat forbidden food after 18.00.
  2. Be realistic. Few people can 30 days to lose about 20-30 pounds. don't require more of yourself than you can give. If you've lost 3-5 kg — this is the result to which you aspire. In addition, this lost weight will not return.
  3. Ask for help from loved ones. Don't have enough willpower to lose weight? Are you looking for the support of the family. Ask someone from the family along with your diet or exercise. Let your spouse is a junk food to eat with your light and healthy salad.
  4. Gradually change the diet. If you decide a new day to give any junk food, then after a while you hate the idea. New products should be added to the diet gradually. And the body gets used to useful products, and you can be less nervous.
  5. Observe the drinking regime. A day to drink at least 2 liters of pure water without gas. It gives you energy, cleanse the body of harmful substances.
  6. The choice of methods of weight loss. If you have a primary method of weight loss is diet, keep the one that fits for your health and taste preferences.

If the recommendations described above, you can easily lose weight and understand that healthy food is fun and pleasant experience.

Food without diet

Well, you're ready to healthy diet for weight loss? Then see what concepts it is based.

Healthy eating means following certain rules:

  • The exception of sweet and flour products from the diet. Replace sugar and honey. Instead, candy and halva to eat fresh and ripe fruits.
  • Exchange carbohydrates are rapidly digested, slowly. Eat porridge of buckwheat, millet, bread without yeast and sugar, whole wheat bread.
  • Denial of pastries and bread. Replace these foods bread and rye bread.
  • Use the specific weight of portions of food. Buy a special scale to measure the weight of the food. Meal eat no more than 0.2 kg of food.
  • Waiver of smoked meat and fried food. Healthy food — steamed, oven and even the slow cooker. Simmer and cook the food, but don't fry them. Greasy food is the worst enemy of a slim figure and a healthy diet.
  • Use a small amount of animal fats. You can add food butter, but only in small amounts. It is better to use in cooking vegetable oil, such as olive, because it is one of the most useful.
  • Inclusion in the diet of fresh vegetables. Use in salads, boil or simmer. For salads use olive, discard the sour cream and mayonnaise. The amount of salt also reduced.
  • Inclusion in the diet of foods rich in protein. Give preference to lean meat (Turkey, rabbit, chicken), low-fat sea fish.
  • Use low-fat dairy products. Drink kefir, because this drink to improve digestion, allowing food to quickly digest.
  • The rejection of alcohol beverages. Alcohol is injurious to health and causes appetite.

Diet

proper nutrition

If you want to learn how to eat a balanced home, then consider your own drinking system. In fact, it is not so easy task as it might seem at first glance, because you need to change your usual routine.

Prefer to eat three times a day? Now add the number of meals to 6 times.

Thanks to the power five times a day, you can reduce the intervals between meals. You will not experience hunger and so, fat is not happen the body.

Nutritionists propose to observe a certain order:

  • 7: 30 am — first meal;
  • 9.30—10.00 — the second meal;
  • 12.30—13.30 lunch
  • 14.30—15.30 — snack;
  • 18.30—19.30 — the last meal.

After 19.30 you can drink only water.

Breakfast is the right diet for weight loss

Most people who have tried to lose weight, have one thing in common - they ignore Breakfast. What is the similarity of the daily routine is full of people who do not lose weight? They rarely eat Breakfast. In this case, the system of proper nutrition is especially effective for people.

In this case, when ignoring the Breakfast is regular, the body to wean the morning meal, and after waking up, and absent appetite.

Remember that a hearty Breakfast is the key to successful weight loss!

Breakfast, consisting of protein and carbohydrates, helps to reduce weight, and also form the correct eating habits. There is a strict lunch people, no need to make a snack, and at night they are less hungry. This is the most important help correct nutrition for weight loss. In addition, such a diet improve your mood and metabolism, will charge positive energy and vivacity for the whole day.

It is important to consider one rule — all the right, balanced and healthy diet for weight loss not able to fully provide the body with minerals and vitamins. Therefore, the process of losing weight be sure to take vitamin complexes.

Drinking system

Diet based on proper nutrition. Menu weight loss associated with drinking system.

Water is involved in many processes that occur in the body. It is needed to sustain life, the proper functioning of the digestive system.

Diet for quick weight loss at home there are some tricks:

  1. Half an hour before meals drink 250 ml of pure water at room temperature. The liquid partially fills the stomach, and then slightly dull the sensation of hunger.
  2. Do not wash down food with water, especially sweet tea. This can lead to fermentation in the stomach. Drink tea or other drinks half an hour after eating.

Sample menu of proper nutrition for weight loss

You can plan a menu for weight loss nothing complicated about it. Just remember, the menu for weight loss must be a healthy and natural food.

Put together use a diet menu offered by nutritionists:

MealProductsSample menu
1 BreakfastComplex carbohydrates, protein foodstea or coffee;

oatmeal, boiled in water, adding nuts or fresh berries;

0.1 kg cottage cheese or yogurt with cinnamon; 2 boiled eggs

2 BreakfastFresh fruits and vegetables0.1 kg of fruit salad or vegetables, dressed with yogurt;

2 loaves

LunchTissue, animal proteins, complex carbohydratesSoup lean meat or vegetable broth, cooked meat;

vegetable salad with olive oil

Afternoon teaVegetable fats, vegetableSalad vegetables (eg. carrots and tomatoes) — 0.1 kg;

nuts, dried fruit

DinnerVegetables animal proteinBoiled or fried fish, steamed vegetables;

vegetable salad with olive oil and balsamic vinegar

At nightLow-fat dairy productsA glass of kefir or yogurt

The power system should meet the food tastes, age, gender, and class.

Nutrition for men

The menu, which is shown above, perfect for the fairer sex. But men, developing proper nutrition for weight loss, keep in mind some points:

  • the male body needs extra protein, which can be obtained from lean meat or fish;
  • carefully monitor the presence of fruit and vegetables in the diet, as some men believe, but only the potato is an important vegetable in the diet;
  • the diet men need to be prebiotics, they are present in yogurt, sauerkraut and kefir;
  • alcoholic beverages aggravate the health status and prevent weight loss. Therefore alcohol is better to remove completely, but at first, you can drink more glasses of wine or shots of spirits.

Meals for children

the right diet

The main difficulty in developing proper nutrition for weight loss at home for young people. This is due to the fact that a growing body needs lots of vitamins and minerals. But, if you do not follow the principles of proper nutrition, in some cases, it may be childhood obesity.

The diet of a teenager should consist of foods rich in vitamins, natural and healthy food. In drawing up the menu, teenage, follow some rules:

  1. For cooking, use only fresh vegetables. Avoid preservatives, semi-finished products, instant noodles.
  2. Encourage youth food culture. Explain to him how important a regular intake of food, adherence to food.
  3. Explain to teens that alcohol and snacks — optional the condition of communication with peers.
  4. Make sure that the child does not eat chips, fast food or sweets.

The eating habits of athletes

Nutrition for athletes at home has its own characteristics. People who are active in sports, spend a lot of energy. For this reason, their diet should do it.

When developing sports nutrition follow the instructions below:

  1. Do not include in the menu of sweets and sugar. This "empty" calories that do not bring any benefit to the body.
  2. Each dish athlete must be present in the proteins and complex carbohydrates — they help restore the muscles.

In drawing up the sport menu will negotiate his coach.

Meals for fat burning

Diet provides plenty of food, effectively burn fat. These foods not only lose weight, but also enrich the body with useful vitamins.

Vegetable soup

Products:

  • cabbage — 0.4 kg;
  • tomatoes — 5 Pcs;
  • bow — 5 head;
  • carrots — 2 Pcs;
  • Bulgarian pepper — 2 Pcs;
  • celery — 4 stalk;
  • parsley — 1 bunch;
  • chicken broth — 3.5 liters.

Preparation:

  1. All products are cut into small pieces.
  2. Saute the onion, add the remaining ingredients (no celery), pour the broth.
  3. The broth should completely cover the vegetables.
  4. Bring the soup to a boil, add the celery.
  5. Ten minutes before ready to put in the soup bay leaf.
  6. After boiling turn off the stove and let the soup little brew.

Radish and squid

This salad is the perfect dinner.

Products:

  • vegetable oil — 40 g;
  • vinegar — 40 g;
  • parsley — 1 bunch;
  • squid — 0.3 kg;
  • radish — 2 Pcs.

Preparation:

  1. Finely chop the parsley.
  2. Fresh radish and boiled squid, slice into strips, add the oil, vinegar.
  3. Mix lightly season with salt, garnish with parsley.

Diet for quick weight loss

Healthy and healthy food, you can quickly lose weight — this effect can only be achieved on a strict diet. But proper nutrition is one advantage that a strict diet — resistant outcome.

There are several tricks that can help speed up the process of weight loss:

  1. Stick mode of drinking water reduces the feeling of hunger.
  2. Eat every 3-4 hours, but small portions. Frequent eating speeds up the metabolism.
  3. Your main food is fruit, vegetables and berries. Smaller amounts eat low-fat meat and fish.
  4. Eat cinnamon, pepper and coriander — these spices promote digestion.
  5. When you experience hungry, eat a little nuts or dried fruit.
  6. Drink green tea, because it stimulates the body process delayed the fat reserves for energy.
  7. Exercise, spend more time in the fresh air.

Preparation weight loss programs

exercise for weight loss

At home, you can create a customized weight loss program. Initially, calculate your personal basal metabolic rate, abbreviated as oov. You get the energy (calories) are necessary for normal functioning of the body.

Oov is calculated by the formula Harissa—Benedict:

For menWomen
12.7 x Growth + 6.3 x Weight - 6.8 x Age + 66 = oov4.7 x growth to + 4.3 x Weight - 4.7 x Age + 655 = oov

The result is an indication that the energy needed by the body normal. In the preparation of a dietary program for weight loss, don't forget to take into account the extent to which action.

The calculation of the measured consumed the body calories using the following factors:

  • 0,8 — 1,0 sedentary people;
  • 0.9 and 1.1 for people with average activity (daily walking or at the gym several times a week);
  • 1,0 — 1,2 for active people (regular visits to the gym).

How to save the result

When you change the PP prepare for the long work. The first results you will notice after a month. And most importantly, you will notice improvement each following month.

The rules confirm the result:

  • continue to follow proper diet, do not lower the figure the necessary calories;
  • exercise;
  • sleep at least 8 hours;
  • stick to the diet, drink plenty of water.