For maximum results when to get rid of the excess weight to make daily menus, recipes, healthy eating for weight loss. A balanced diet will help to improve metabolism, get rid of unnecessary kilos and achieve the desired size. All you need is to be able to combine products and know their properties. Recipes for weight loss is based on the proven calories of food.
The basic principles of proper nutrition
The diet of any weight loss diet is based on the combination of foods that help to get rid of the excess weight. In addition, this type of power system includes a number of basic rules, observing that it achieves an effect of thinning. These include:
- the recipes of all the dishes should be balanced in proteins, fats and carbohydrates. In addition, the recipes have to be added to the fiber and the foods that contain vitamins and minerals that are needed by the body to maintain life;
- need to control the size of the servings. You must follow the rule less is more - the reduction of the portion size, but the increase in the frequency of feeding;
- every person who adheres to the principles of the proper diet and looking to lose weight, should at least approximately, to be able to calculate the energy value of the recipes;
- you can't skip Breakfast. Even if the body does not experience hunger, this meal to make it impossible - Breakfast provides energy for the whole day. Also half an hour before the first meal, we need to drink a glass of warm water -this will start the process of metabolism. To diversify the Breakfast, there are many recipes for weight loss;
- from the daily diet to eliminate harmful products. These include fried and fatty foods, flour products, fast food, sweets, alcoholic beverages. Their use significantly slows down the process of weight loss;
- if the body is difficult to adapt to a diet that only consists of recipes of dishes made without added sugar, the better these menu components to replace useful analogues: sweets can be made from dried fruits, cookies to bake oatmeal home recipe, and the sugar in the tea can be replaced with honey;
- it is better to buy products for recipes from trusted manufacturers who do not grow and do not produce them with the addition of different substances, and hormones. It especially concerns meat and fish that contain the most growth hormones, that have a negative impact, as in the process of weight loss and the human body in General;
- the use of salt in recipes for weight loss also best to minimize, and that it contributes to the accumulation of fluid and can cause the inflammation. Recipes for weight loss should contain a very small amount of salt;
- in addition to the recipes for weight loss, menu PP must consist of a daily hydration of at least 2 liters;
- carefully and slowly to chew the food. This will help you quickly satiety by eating less food.
The products of the table for the recipes
To create your own recipes for proper nutrition, you can be guided by the following table, which lists permitted and prohibited products for weight loss
|Products that are allowed for weight loss||Prohibited products for weight loss||Products, the use of which is necessary to limit|
|Vegetables (all except potatoes); Fruits; Cereals; Dairy products (low-fat); Fish; Lean meats (chicken, Turkey); whole wheat bread; Eggs; Legumes; Nuts; Mushrooms||Foods and drinks that contain added sugar, Flour products (with the exception of the pasta of durum wheat); convenience foods; Fast food; Candy; Pastries; Smoked fish; Canned; Mayonnaise.||Red meat; butter; olive oil; White rice; White bread; Potatoes; Dried fruits and nuts.|
How to plan your diet when losing weight
The proper distribution of meals and control of parts can affect the achievement of results such as weight loss, so it is best to plan your meals and stick to this daily routine:
- in the process of weight loss is in any case not to skip Breakfast;
- the need to prevent the feeling of hunger - when the body, the lack of food, begins to Deposit fat. To avoid this, you need to use the recipes for snacks for weight loss;
- all of the recipes of the healthy diet for weight loss should be balanced in the composition;
- food for measure, and small portions, but frequently;
- pre-plan your day to include exercise, but combine them with the meals not to engage in a full stomach, and not much to eat after a workout;
- in the case of an urgent need to eat one of the prohibited products, it is best to do it, but keep yourself in the hands d'.
Cook the right meals with these recipes by using photos easily, and each of them can be a great example of a healthy diet and lead to weight loss
Recipe: pasta with vegetables and chicken
Pasta (durum wheat) cooked without added salt. Small zucchini cut into thin circles (skin with a vegetable garden is not clean), add the green beans and broccoli. Vegetables heat to the pan, adding a bit of soy sauce or sauce teriyaki. Chicken breast cut into small pieces, and add to the vegetables. After cooking the vegetables and chicken can be mixed with pasta or serve separately.
Recipe: fish in white sauce
This recipe of the weight loss is good because the ingredients can vary according to the personal preferences. The sauce can be prepared in advance: a couple of tablespoons of sour cream (low-fat) mixed with a bit of nutmeg and black pepper. Add the chopped (preferably in blender) salt or cucumber in vinegar, a small tablespoon of mustard.
To cook the fish: you can take any white sea fish (cod, sea bass, hake, tilapia, halibut), free of skin and bones, sprinkle with the lemon juice, spread on an oven tray and bake. To do so, after adding the fish, vegetables are also good cut into thin rings leek. After cooking the dish is served with white sauce, sprinkle with the cumin.
Recipe: stuffed zucchini
Small zucchini (the smaller, the better), cut in half lengthwise, feed on meat. Pre-grate a bit of cheese. Add to the pulp of the zucchini, seasoning with garlic oil and a blend of Provençal herbs. Fill each of the halves with the mixture. Cut the cherry tomatoes into 2 parts and invest in boats along the entire length. Sprinkle with the parsley finely chopped, cilantro or onions.
Tip: these recipes are best to use a fresh cheese is low-calorie product that allows you not to add salt to a dish, contributing to weight loss.
Salad for weight loss with vegetables and beans
Boil 2 types of beans: red and white. Add the diced tomato. Complement the salad with corn kernels and finely chopped greens of dill and parsley. Salad 1/3 vinegar (alternatively: you can add the onion finely chopped, previously pickled in vinegar) or lemon juice and pepper.
Shawarma for weight loss
This recipe is suitable for those who want to lose weight, but can not refuse to family food. How pita it is best to take the bread of whole wheat flour. It is also possible to cook for yourself. In place of mayonnaise to coat the pita bread with sour cream and add the chopped greens (dill, parsley, chives, Basil, you can use a combination of different spices without MSG). Chicken, cut into pieces, saute in soy sauce. In the centre of the tortillas in the sauce, cucumber (rings), avocado (thin slices), chicken, lettuce, add seeds of pomegranate. Wrap envelopes or rolls.
Recipe for weight loss: Stuffed mushrooms
This recipe can be replaced by a pizza with a proper diet and weight-loss. Mushrooms better to take more. To separate the legs from hats of mushrooms. Legs finely chop, add the broccoli, disassembled into florets, bell pepper cubes and diced tomato. Fill this mixture into the mushroom caps, sprinkle with the cheese. Bake in the oven.
This is one of the variants of recipes of salad of tomatoes and cucumbers, which is an integral part of the charter for weight loss. The cherry tomatoes cut in half cucumber, cut into thin strips, the onion, previously macerated in wine vinegar. Mix everything, add the arugula, sprinkle with the spices.
A sample of the diet correct nutrition for weight loss every day
In order to learn over time to control their food, not each time the calculation of the calories, to get started you can keep a journal of proper nutrition to record all foods consumed per day. Contributes to the analysis of the diet, the weight loss and will continue to make the recipes without difficulty. To get started, you can use sample everyday menu nutrition:
|Breakfast||Lunch||Dinner||Snacks (to be distributed on the day)||Drinks|
|1||Oatmeal in the water||Chicken breast sauteed with vegetables. As a garnish - pasta of durum wheat||Vegetable stew with chunks of beef and soy||50 g of dried fruits; sandwich bread with a slice of salmon and avocado||Still water, green tea, herbal teas, coffee with no sugar, natural fruit and vegetable juices.|
|2||Cucumber salad with tomato and herbs. Sandwich of grain bread with a slice of tomato, piece of mozzarella and greens||Casserole of broccoli, cheese, and eggs.||Rice with squid and seafood)||1 Apple; a sandwich of grain bread with curd cheese (or cottage cheese) and herbs|
|3||Buckwheat porridge in the water||Vegetable soup with slice of bread||A small piece of boiled beef and stewed zucchini with eggplant||50 grams of any dried fruit; a glass of kefir (you can add a small spoon of honey)|
|4||Cottage cheese (low fat) sour cream or fruit||Chicken with buckwheat. Cereals can be livened up with carrots and onions||Egg omelet with vegetables (broccoli, tomatoes, onions, bell pepper)||Cookies, oatmeal (without sugar), a handful of dried fruit|
|5||Fruit salad with natural yoghurt||Rice with a cream soup with vegetables||Casserole of cheese. Salad of fresh cabbage and carrots||A Cup of yogurt; 1 Apple|
|6||Millet porridge of water||Casserole of vegetables (zucchini, tomato, carrot, eggplant, egg)||A piece of boiled fish with brown rice||Sandwich rice bread with not-too-salty omelette and cucumber in slices|
|7||Rice porridge of the water||Scrambled eggs with a piece of chicken in the oven||Salad beetroot fresh, cabbage and carrots and a piece of boiled beef||A Cup of yogurt, a handful of nuts|
A sample of the diet correct nutrition for weight loss for a week
The recipes must include dishes, taking into account the characteristics of the organism, while to promote weight loss:
- For Breakfast better to eat foods that give the body enough energy for the whole day. The most healthy Breakfast is porridge made with water. Useful include cereals: rice, buckwheat, oats, barley, millet. To complement the morning meal can be boiled egg or a sandwich of black bread with cheese or a slice of not too salty fish.
- Lunch should be a balance in the intake of proteins, fats and carbohydrates. The optimal solution can be vegetables, fish or chicken soups. Days techniques liquid foods can be alternated with solid food: a piece of boiled meat or fish, is complemented with a garnish of boiled cereals or vegetables.
- For dinner, you should eat order to have in mind the recipes easier for the body to dishes. It can be vegetable salads, casseroles, vegetable stew with pieces of meat or seafood. A light dinner is the key to success, when the loss of weight.
- As a bite to consume a couple of glasses of low-fat yogurt a day. Also, a good solution will be the fruit (in reasonable amounts), nuts and dried fruits.
- Adhering to a proper diet, weekly or 1 time in 2 weeks to arrange fasting days.
A sample of the diet correct nutrition for weight loss for a month
Make the plan of a proper diet for a month, you must adhere to the General rules that form the daily diet. The recipes used are the same, which are based on the combination of useful products. The key thing to remember is that the results do not come instantly. You need to be patient and not to deviate from the principles of nutrition. Only in this case, the slim figure will no longer be a dream, however, will be a reality. There is another useful tip that often helps to lose weight, neither more nor less than that of healthy recipes: shopping on a full stomach.
The right options of snacks
These meals are not less important in the preparation of proper nutrition in the quest to lose weight. Must be healthy, nutritious and promote weight loss. All these qualities have been nuts. It is important to use them a bit - quite a bit of powder is enough. Also recipes of healthy snacks may consist of healthy snacks. In this case, the bread is best to use whole wheat, and supplemented with recipes for health sandwiches with a slice of cheese, cucumber, not too salty fish, tomato, herbs or cheese. All of these ingredients can be used individually or combined, making delicious sandwich recipes for weight loss. The metabolism promotes a Cup of yogurt, so that it is worth paying attention. These recipes do not require much time for its preparation, but is able to keep from eating junk food.
The compliance of all the principles and the conditions of proper nutrition by using recipes for weight loss in conjunction with active physical exercise will be the solution in the fight against obesity. It is important to have patience and to go safely to the intended aim.