Everyone knows the rule: to lose weight, you must eat well. Diet proper nutrition was created on the funds of others, such as smooth and more rigid. Most of them cause irreparable damage to health, causing stress to the body. In addition, a poor diet contribute to a rapid return of recently lost pounds.
Proper nutrition aimed at providing the body with necessary nutrients and trace elements. Following the basic principles, it can achieve good results in the process of weight loss.
Each person consumes different amounts of food. Someone prefers to eat fast, someone is sitting in the sweet. Each one of us needs a certain number of proteins, fats and carbohydrates in the day. Modern food, appetizing, signs on the shelves rich in carbohydrates and fats. In addition, it does not contain additives that cause the stimulation of the appetite. Uncontrolled eating leads to the formation of deposits of fat, get rid of them is not an easy task. If you follow the rules, you can forget about the extra weight. But let's not forget about the benefits of physical activity and exercise.
To lose weight, therefore, it is possible. To do this you need to think about your daily diet.
There are two options:
- Consume less calories to eat according to a daily caloric norm
- To increase the physical activity, exercise
The system does not foresee a strong restriction in portions. If You follow the rules and to properly count the calories, you will be able to get rid of 5 kilos per month.
Some recommendations for those who are planning the menu for the week:
- Make a separate list of products and distribute them in every day
- The breakfast is better not to jump, make it balanced and satisfying
- For dinner, choose dishes that are rich in protein. This can be cottage cheese or chicken breast boiled
- Be sure to consider snacking between meals
- In the diet include fruits, nuts, dried fruit and nuts
- Tracking of your physical activity
- Not limited to liquid, drink pure water, teas
- The coffee is best drunk in the morning
What is the use of right food
And Absolutely Yes! This diet will help you maintain and even restore the health. And it is not just a beautiful figure. GIT to say "thank you" for a balanced daily diet. Provide the body with beneficial vitamins and minerals, without preventing the development of a beautiful body.
Good menu for weight loss
What to exclude:
- Products semi-finished products
- Delicious burgers and hot dogs, along with other "fast food"
- Store bought treats
Strictly prohibited products, among which glutamate and sugar substitutes. The consumption of salt is also the best to limit.
Preference should be given to the dishes prepared:
- For a couple
- In the oven
Necessary inclusion in the diet of fresh fruit and vegetables. Remember that the body must consume 1 kg of body weight 1 grams of protein per day.
Sample menu for a week
- Rice porridge, boiled in water (you can add butter to no more than a teaspoon), Apple. The coffee is also allowed, with the exception of sugar
- Roasted, boiled, boiled egg, cucumber
- Baked fish (hake, Pollack), vegetable salad (cabbage, cucumber, peas), olive oil
- Low-fat cottage cheese, Apple, green tea without sugar
- Steamed vegetables and baked chicken
- A sandwich (bread with bran and cheese), banana, coffee without sugar
- Cottage cheese with low fat (you can add a tablespoon of honey)
- Chicken broth, vegetable salad (can be lemon juice)
- The fruit (for example, Apple and kiwi), green tea
- Chicken breast boiled, cucumber
- Scrambled eggs in a couple of vegetables, a banana, tea
- Hard-boiled egg, glass of kefir
- Steamed vegetables with rice
- Cottage cheese casserole (adding any fruit, low-fat cottage cheese), green tea
- Boiled prawns, vegetables (tomato, pepper, cucumber)
- Oatmeal made with milk (choose below), some berries
- Natural yogurt without sugar (can substitute honey), coffee
- Baked potatoes with mushrooms and chicken
- Vegetable salad with sour cream (15% fat)
- Baked hake and vegetables
- Mashed potatoes, boiled, boiled egg, tomato
- Two Apple, green tea without sugar
- Mushroom soup toast with cheese
- In the casserole (cheese, raisins)
- Baked fish, algae
- Barley porridge, green tea.
- Meat and steamed vegetables
- A Cup of yogurt a banana
- Low-fat cottage cheese sugar baked apples
- Vegetable salad, cheese toast
- Banana, Apple
- Cooked chicken breast, steamed vegetables
- Boiled salmon, a glass of juice
- Fish rice cakes steamed
What else should be considered:
- The level of physical activity. If during the day, That the majority of sit, it is better to refuse from fatty meats and fish, and to limit the use of butter.
- Individual peculiarities. If a person suffers from chronic gastritis, make sure to include in your daily diet dishes are ideal for Breakfast milk with cereal and low fat milk.
- It is very important after a meal to feel full and not binge
- Prefer freshly prepared dishes, in particular this applies to salads
As a general rule, the menu varies in function of the characteristics of each person. Strict limits are absent here. It is very important to fully eat and eliminate harmful products. Anyone who self prepares the menu of the week, you should choose the main and secondary meals to taste. There are many budget options menu of the week. On the basis of their own abilities and desires, you can expand your menu, make adjustments, expand the range of products, in terms of calories.
How long does the diet
Clear terms do not. Go with the chaotic power in a system coordinated, You must understand that this principle is natural and suitable for any body. If you have already reached your desired weight, get rid of the extra pounds, it is not recommended to go back to the old style of eating. Learn how to eat well, eat a healthy diet, You don't want to go back to fast food.