Menu for weight loss. The basics
First, remember the basic principles of the natural and effective weight loss:
- hunger banned!!!
- meals at intervals not exceeding 4 hours;
- prohibited products;
- the food is tasty and varied;
- stick optimal caloric intake (how to calculate here).
Friends, design your own menu for weight loss remember that food, in addition to satisfy the hunger, to give pleasure. So it should be during weight loss. No need to eat tasteless food. It does not bring any good.
Now, if you think that the easiest way to cook buckwheat is the amount of daily calories, or buy fat-free cottage cheese and eat until until you lose weight. Stop! This is wrong.
Don't bet on hoping to survive. It does not work! I still tear sooner or later. In order to lose weight, do not need to "suppress" the food that you don't like. It is much easier to eat varied and delicious.
Also, do not stop myself from eating after a certain time. Eat when they are hungry. Just don't confuse hunger and appetite more.
Focus on the physical symptoms of hunger, nausea, weakness and abdominal discomfort.
Believe me, it is much more damage, if you don't go to bed hungry as you can eat before going to bed so hungry you are not haunted and do not interfere with sleep.
The only wish – to try to keep the dinner was the main meal. You know, when your body is most in need of food, to focus on this, divide your daily calorie intake in accordance with their needs.
And before we proceed directly to the menu planning for weight loss (personal diet), recalled that the foundation for natural weight loss is the fraction of power that is associated with the 3 main meals (Breakfast, lunch, dinner) and 2-3 snacks (can be more). These 5-6 meals we split the total daily calories.
Menu for weight loss. Manual
Menu for weight loss drawn up on the basis of the kind of lifestyle that you lead.
If you are a housewife, most of the time you spend at home, so the options are more. If you're at work, it is the best food you have planned before dinner, to take with you. It is not difficult, thought out, prepared, spread in containers and you're done!
Ideally during weight loss is committed to this the distribution of large food-substances:
- Fats up to 20% of daily calories, preferably fats of vegetable origin;
- Protein in the amount of 1-1. 5 grams per kilogram of current weight;
- Carbohydrates 50-60% of daily calories, the share of simple carbohydrates (chocolate, sugar, honey) is 10% of daily calories.
If you think that this is very complicated, don't worry! Read on and all will fall into place.
How to make a diet?
Suitable diet is just an inexhaustible subject of conversation in the circle of losing weight good.
Weight loss is safe and effective only when the menu proper diet. The best would be the opportunity to work together with a nutritionist.
He makes a personalized diet based on age, weight, lifestyle, presence of diseases. But the services like a professional is not cheap, and besides, he's not in all cities.
If you want to develop an individual diet, then stick to the information on our rules and tips.
How to make a diet: diet
During weight loss menu a proper diet should be divided into basic food ingredients:
- proteins – calculation of one and a half grams per kilogram of body weight;
- fats should make up no more than 20 percent of your daily calories. Thus, it is necessary to give preference to vegetable fats;
- carbohydrates make up 50 percent of your daily calories. But the majority is complex carbohydrates, and simple – only 10%.
You need to determine the amount of food required per day. This system is simple: Breakfast should eat more than 25% of daily calories, lunch is a maximum of 10 percent of lunch consumed 35%, afternoon snack 10%, dinner 20% of the total daily calories.
How to make a diet: counting calories
Count calories personal diet should take into account the time of year and physical activity. Menu the right diet depends on person's way of life. If you lead an active life, eat 1500 kcal.
If you are actively at the gym, but always go, you only need 1200 kcal. If a passive lifestyle, then the diet is limited to 1000 kcal.
If the cold time of the year, the appropriate option to add 200-300 calories.
How to do the diet: basic rules
Before weight loss many tormented by the question:"How to make a diet, if we talk about complete systems, and personal diet?" We'll give you some tips that will help in this matter.
So, first, you need to determine how many times you eat. Should break the mode of the individual diet the three main reception and two additional.
The second rule States that you can't eat too much. Don't try to eat everything that is on the plate. If you feel the color saturation, then put his plate aside. Overeating belly size increases, and this means that the next time you want to eat more of the physiological norm.
A suitable diet means, that the consumption of large amounts of fiber. It is one pretty useful feature of losing weight is hunger.
Book nutrition tell you how to do the diet.
Don't forget to drink enough fluids, especially water.
Why the body begins to lose weight? And all because he begins to consume its fat when there is no source of energy supplied with food. Therefore, the menu proper diet eliminates highly caloric and fatty foods.
Eat foods that help burn fat. Such foods include cinnamon, green tea, onion, garlic, red wine, cheese, yogurt, pineapple, yogurt, raspberries, grapefruit. Also, make sure that the menu meets the needs of the body all the nutrients. In this regard, an appropriate diet should be as healthy and diverse.
It is important to consider what products must be present in your diet. Make a list of useful weight loss products, all the necessary utensils and products for a healthy diet.
After that you can start the menu planning the right diet each day. Here it is necessary to be very attentive and patient. Make a menu based on the caloric content and composition of products.
How to make a diet: food
When losing weight our body gets rid of toxins. And to avoid malaise, headache, nausea, you should drink more water. It should be clean, preferably in the spring.
Can prepare clean water itself. To do this, fill a plastic water bottle, then put it in the freezer. When you freeze most of the water, sewage residues, which are not required.
Thaw at room temperature.
Diet individual diet should consist of lean meat, boiled, baked or steamed. Can be consumed marine fish, and mushrooms cooked.
Season foods with cinnamon. This helps to reduce the appetite and lower blood sugar levels. Also, replace the bad snacks dried fruits: not more than a handful or grapefruit juice. Such products prevent the feeling of hunger.
The diet must be unsweetened green tea, boiled eggs, steamed pumpkin, peppers, berries of red, cabbage. Avoid fried, fatty, cured, sweet, white bread,sausage, fast food, sodas, chips, ice cream, meat, alcohol.
A list of recommended products:
- fresh vegetables, fruits and berries;
- milk products, skim or low-fat. Milk-reduced fat content contains a lot of vitamin b, calcium, phosphorus, protein, but little fat. It is an ideal product suitable diet. The same applies to low-fat cottage cheese or fresh cheese. In combination with products such as bread is perfect for Breakfast. Natural yogurt contains a lot of calcium and protein, but low in fat. Sweeten your yogurt, add fresh fruit or vanilla;
- the menu should be bread around 100-150 grams per day, because it supplies carbohydrates and valuable micronutrients. Give preference to dark and the flour;
- include in the diet of sea cabbage. This is the most low-calorie product, rich in valuable trace elements and macro. Seaweed promotes the breakdown of fat;
- brown rice – an important staple in the diet. It is very useful for health, because it retains all the vitamins, minerals and fiber, unlike polished rice;
- fatty fish, such as tuna, salmon, herring, sardines and other, should be on the menu proper diet. They are very good for health, because of its content of essential fatty acids, manganese, protein, vitamin D;
- chicken breast – the head of diet products. His protein is very easily digested;
- legumes as a valuable source of fiber, vegetable protein should be in the diet personal diet;
- olive oil is the first pressing nourishes the body with the right fats. After all, it is very necessary to your body, even if diet diet.
Proper nutrition for weight loss: how to make a menu?
Many diets allow to include correct nutrition for weight loss not quite the right products, but it all depends on their number. The same thing can be both medicine and poison, it all depends on the number, for example, sugar or pasta.
When you want to lose weight, you need to know how to write the right diet for weight loss, you may be able to distinguish precisely in this period, originating from products, which would be removed from the menu.
Drawing up the menu for the day is to be taken into account that the meals should be at least five.
This approach can be included in the menu is a little oily fish and dairy products, a fat content greater than 1%, for example, normal milk or yogurt 3-4%.
The most important thing in this approach is to calculate calorie daily diet less than 1300 calories, otherwise the weight loss, you can't even wait. Because oil the body needs, for cooking servings of salad, you can use one teaspoon, but no more of this number the normal functioning of the body would be sufficient.
When menu planning for weight loss should consider certain rules: be sure to moderation, even the inclusion in the diet of vegetables and fruits.
Need to monitor the usefulness of products, and it is very strictly adhere to all the rules of composing a diet, it is very hard to get control over them.
When food is eaten in excess, the harmony disappears, the thighs acquire "ears" and waist get your own "lifeline" of fat.
Proper nutrition for weight loss means that you can get back lost loss of sharpness and safely get rid of a second or even third chin. What little woman wants to feel a kind of floppy pig, wants to be attractive, slim, in order not to skin folds of the pages do not hang.
Proper nutrition for weight loss had too many calories, you need to consider the energy value of foods, even banal piece of black bread. It still contains about 40-50 calories, and some varieties of bread is still calorie.
How to compose a proper diet weight loss diet is present, it is very necessary that every body fats, proteins and carbohydrates? Need to use a table that shows all the parameters for 100 grams of product.
A proper diet must be present protein, includes daily menu cereal with milk, boiled fish, cottage cheese low-fat but not fat-free, because the body of the animal fats needed.
Some of the vitamins without the presence of fat is also not absorbed by the body.
Well helps to lose weight diet, otherwise it is called "Kremlin". Food proteins are present in unlimited quantities, but again the "right", that is, it is boiled meat, such as fish, but not a sausage. There is a huge amount of fat and a variety of chemical constituents, any good body does not produce.
Carbohydrates should also be present in the diet every day, but the so-called "long", which is in the form of starch, legumes, but not easily digestible in the form of sucrose. Fast carbs are digested immediately, "return", it increases the feeling of hunger to want to eat, and it is harmful.
The right diet for weight loss means uncontrollable snacking, such as an Apple or orange is also calories. When snacking frequently, increasing the energy value of daily ration, and efforts to reduce weight is negated. To control yourself and succeed.
How to compose a proper diet for weight loss, what to do with his foundation? You want to the result was reduced weight, not quantity.
Pay attention to the drinking regime, water is a mandatory part of any diet, and one of the most important. You need to drink as much as possible, and keep only the water, but not juices, fruit drinks, kvass.
In a nutshell, no liquids other than water, the drink can not be considered, they must be allocated to food.
When the right nutrition for weight loss contains a sufficient amount of water from the body faster and better toxins, so they dissolve. This factor is a very good general weight loss.