To get rid of excess weight, you must create in the body a lack of calories. You need to have healthy eating plan for a certain period of time. In other words, you need to make a balanced menu for the week. And this should be taken into account the right balance BZHU, that is to say, a balance of proteins, fats and carbohydrates. Have a table, it is much easier to achieve the goal of eliminating the potential for the interruption.
The important features of the menu
First, you must determine the amount of calories that the body spends per day. It should be done with a special calculator which can be found online. There you have to enter your data: age, height, current weight and your activity level. After the calculator calculates the individual value of caloric intake on a daily basis, as well as an indicator BZHU. The latter will help to balance the ration and consider all the needs of the organism.
These data show the amount you need to consume calories per day to maintain current weight. In order to reduce it, it is necessary to reduce the energy value of daily servings in a 20%. On the basis of these figures constitute the need of nutrition for weight loss at home. If you are determined to lose weight, you should consider some details when compiling a menu, namely:
Plan the right number of meals. There must be at least 5. For example, the power mode may include: the Breakfast, snack, lunch, afternoon snack and dinner. When the loss of weight, you can not die of hunger, so that between the meals, take a break of not more than 3 hours.
In the first half of the day a person needs to eat at least 50-60% of the food of the daily diet. Risk menu weight loss is not supposed to be. But if you really want to, you can afford a little bit at the specified time.
Must distribute BZHU between meals. As mentioned above, this figure can be calculated on-line and then distribute it with the daily menu. For example, it can be seen as: Breakfast and lunch — food carbohydrates, proteins and fats; snacks — from protein and carbohydrates, a better challenging; dinner, fat, and proteins.
You can't skip meals. It was observed that a hungry person consumes much more food to be satisfied. Strict compliance with the diet, you will maintain the diet of the interruption.
You need to make a certain amount of water a day. The burning of fat in the blood comes products half-life, including toxins. The liquid washes away all of this, from the human body. Calculate the correct amount of water is very simple: 1 kg of weight needed 30-40 ml of fluid.
Schematic power mode
As an example, take the daily caloric content of 1500 kcal. If you exercise, then you need to increase caloric intake by approximately 200 kcal. Daily diet with balanced distribution BZHU might be:
- 7:00 — first meal (400 kcal): 160 grams of carbohydrates of food (for example porridge), 10 grams of fat and 50 grams of protein. Coffee or tea as you want, 200 ml.
- 10:00 — second (250 calories): 100 grams of cheese (i.e., proteins), 1-2 tablespoons of sour cream 10%, 1 Apple or other fruit.
- 13:00 — third (400 calories): a bowl of soup — 250 ml, 150 grams of carbon food, 10 grams of fat, coffee or tea — 200 ml.
- 16:00 — fourth (250 calories): 100 grams protein, 20 grams of fat (a few nuts).
- 19:00 — fifth (200 calories): 100 grams of protein foods (eg, fish), 100 grams of fiber (i.e. vegetables), 5 grams of fat (butter vegetables).
The diet foods to a healthy diet
Develop an effective plan of PP, it is necessary to understand clearly what foods are sources of proteins, fats or carbohydrates. That should form the basis of the diet.Sources of protein (or protein)
- the fish of the sea or of a river (mackerel, pike, hake, etc.);
- fish and seafood (prawns, mussels, squid, etc.);
- meat (beef, pork, rabbit, liver, etc.);
- dairy products (milk, cheese, sour cream, fermented baked milk, yogurt, etc.);
- birds (chicken, Turkey, and their products);
- eggs (chicken, quail);
- legumes (beans, soy, lentils, chickpea and other);
- protein shakes (that contain an average of 30 grams of protein).
When choosing protein-rich foods, you should consider its caloric value. The smaller, the better. Dairy products need to take without additives, that is to say, to buy is not sweet.Sources of fat
- oil (vegetable, olive, etc.);
- nuts (pine nuts, hazelnuts, almonds, etc.);
- sunflower seeds;
- some of the varieties of fish; eggs.
A small amount of fat must be present in the human diet, since they also play an important role in the human body.Sources of carbohydrates
- vegetables (potatoes, cabbage, carrots, beets, etc.);
- salads and vegetables;
- cereals (millet, buckwheat, rice, etc.); fruits and berries.
The vegetables and herbs, in addition to carbohydrates, and also contain fiber, with the exception of the potatoes. These products form the basis of the diet. Fruits and berries it is best not to get involved, since they contain natural sugar.
Products, that should not be included in the diet
The following foods are the best way to avoid or reduce their use to a minimum:
- The TRANS fatty acids, also known as fast food;
- carbonated beverages, especially sweet;
- mayonnaise and other sauces;
- sugar and confectionery products;
- semi-finished products (sausages, fritters, etc.);
- alcohol and energy drinks.
Sample menu for a week
To develop a healthy diet for weight loss at home can, on the basis of the information provided above. In the planning mode, do not underestimate the amount of calories a day, otherwise it will not be healthy diet and diet.
As you know, are ineffective and have short-term results. The principle of the diet is a severe caloric deficit. In the end, after strict adherence to this diet will lose weight, but when you return to normal eating the weight quickly returns.
Proper nutrition is not in the short term, the diet, and their chosen way of life. It will be necessary to keep constantly so that the chase for fast results for anything.
Don't forget the water. If you drink every hour a glass of fluid a day is written 1.5−2 litres. In addition, it was make the body easier to get used to the regime, and a person will have a natural seven.
In order not to break with good food, and was not onerous for you, choose the foods that you love. Find the recipes, you can make delicious diet menus. Below you will find the most simple examples of dishes. They are ideal for low-calorie foods.Tomato soup (42 kcal per 100 grams)
- tomatoes — 700 grams;
- onion — 2 pieces;
- garlic — 1-2 large d';
- wheat flour — 5 tablespoons;
- olive oil — 3 tablespoons d';
- tomato paste — 100 grams;
- salt, pepper to taste.
Algorithm of preparation:
- In a pot, add the sunflower oil and fry the onion finely chopped.
- Put the flour and tomato paste, stir it carefully.
- After 5 minutes, put the garlic and cut it into small pieces the tomatoes.
- Finally, add 0.5 liters of water and bring to a boil.
- Reduce the heat and cook the dish for another half hour. Add pepper and salt to taste.
- Grind the soup, making it smooth. Optionally, you can add the fresh herbs.
- oatmeal (or bran) — 250 grams;
- milk — 0.5 liters;
- chicken eggs — 2 PCs.;
- sunflower oil — 2 tablespoons;
- salt, sugar to taste.
Algorithm of preparation:
- Pour cereal with water and let them swell. After granulato too much in a blender.
- Add the milk, eggs, salt, sugar. Stir it carefully.
- In a hot frying pan pour the dough and fry pancakes on both sides.
- low-fat cottage cheese (1% fat) — 150 grams;
- sugar — 2 tablespoons;
- semolina or oat bran — 2-3 tablespoons;
- egg — 1 PC.
Algorithm of preparation:
- The cheese, the 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 in the kitchen. When boiling, add salt.
- Cook the balls in boiling water about 1-2 minutes.
We always want to look great and healthy. But this is impossible if a person has excess weight. 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 be put to his petition, and this article should be a good indication. We are sure that you will be successful!