Diet for weight loss: menus, recipes, home essence

The topic of the article — proper nutrition for weight loss. We are going to talk about the benefits of Breakfast for weight loss and to make recommendations that will facilitate the process of weight reduction.

diet for weight loss

The essence of proper nutrition

Rapid weight loss with strict diet is usually lead to the desired results. There were people in the return to a normal diet, which can build on these indicators.

The basis of any method of loss of weight there is a lot of stress to the body. There is, therefore, nothing surprising in the fact that the body, the fear of the limited power mode begins to accumulate fat deposits. In this case, comes to the aid of a proper diet (PP).

When choosing the right nutrition for weight loss at home, you will need to protect themselves from anxiety, nervous tension and depression. Will start a different attitude to healthy foods, their health and even appearance.

The hardest thing can be the weight loss is the exercise.

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

  1. The right attitude. Live as you want to enjoy the big and small joys. Losing even a little weight is seen as a victory. Don't beat yourself if the day before allowing me to eat forbidden to eat after 18: 00.
  2. Be realistic. Few people can 30 days to lose about 20-30 lbs. Do not demand more than you can give. If you've lost 3-5 kg — this is the result to which to aspire. In addition, this lost weight will not return.
  3. Ask for help from your loved ones. Not enough willpower to lose weight? In search of support on the part of the family. Ask someone of the family along with you to diet or exercise. Let the spouse is junk food for dinner with you light and healthy salad.
  4. Slowly change your diet. If you decide a new day to give up any junk food, then after a while you loathe the idea. New products should be introduced into the diet gradually. And the body gets used to useful products, and you will be less nervous.
  5. Observe the drinking regime. A day of drinking at least 2 litres of pure water, without gas. That will give you energy, cleanse the body of harmful substances.
  6. The choice of the methodology of weight reduction. If you have a preferred method of weight loss is the diet, keep the one that fits for your health and taste preferences.

Subject to the recommendations described earlier, you can lose weight and realize that eating healthy is fun and pleasant experience.

Eat without making diet

Well, are you ready for the healthy eating for weight loss? Then, we will see what concepts it is based.

Healthy eating means following certain rules:

  • With the exception of sweet and flour products from the diet. Replace the sugar with honey. Instead of sweets and halva to eat fresh and ripe fruits.
  • Replacement carbs are quickly digested slow. Eat porridge of buckwheat, millet, bread without yeast and the sugar, whole wheat bread.
  • A denial of the cakes and wheat bread. Replace these foods with bread and rye bread.
  • The use of a specific weight of portions of dishes. Buy special scales to measure the weight of the food. For meal, eat no more than 0.2 kg of food.
  • Exemption of smoked meat and fried foods. Healthy food — the steamed, baked and even in a slow cooker. Heat and cook food, but do not fry them. Fatty food is the worst enemy of a slim figure and a healthy diet.
  • Use a small amount of animal fats. You can add to foods butter, but only in small amounts. It is better to use in the cooking of vegetable oils as the oil, because it is one of the most useful.
  • The inclusion in the diet of fresh vegetables. Use in salads, boil or simmer. For salads use olive oil, discard the sour cream and mayonnaise. The amount of salt that also reduce.
  • The inclusion in the diet foods rich in proteins. Give preference to lean meats (Turkey, rabbit, chicken), low-fat sea fish.
  • Use low-fat dairy. Drink kefir, because this drink improves digestion, by which food rapidly digested.
  • The rejection of the alcohol drinks. Alcohol is harmful to health and causes the appetite.

The diet

proper nutrition

If you want to learn how to eat a balanced home, then reconsider your drinking regime. In reality, it is not as easy to do as it might seem at first sight, as you have to change your routine normal.

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

Thanks to the power five times a day, you reduce the intervals between meals. You will not experience hunger and so, fat deposits are not produced in the body.

Nutritionists suggest to observe a certain mode:

  • 7.30 am — first meal;
  • 9.30—10.00 — the second food;
  • 12.30—13.30 — lunch
  • 14.30—15.30 — afternoon snack;
  • 18.30—19.30 — the last meal.

After 19: 30 you can drink only water.

Breakfast with a proper diet for weight loss

Most of the people that have been trying to lose weight, there is one thing in common - they ignore Breakfast. What is the similarity of the routine of day-to-day is full of people that it is not to lose weight? Rarely eat Breakfast. In this case, the system of proper nutrition is especially effective for people.

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

Remember, a good Breakfast is key to weight loss success!

A Breakfast consisting of protein and carbohydrates, helps to reduce the weight, and also form proper eating habits. They have a tight packed with people, there is no need to make a snack, and at night are less hungry. This is the main help of proper nutrition for weight loss. In addition, such a diet improves mood and metabolism, charges the positive energy and vivacity for the whole day.

It is important to consider a rule — any proper, balanced and healthy diet to lose weight can not provide the body with minerals and vitamins. Therefore, in the process of weight loss be sure to take vitamin complexes.

Drinking regime

Dietetics is based on proper nutrition. Menu for weight loss involves drinking regime.

Water is involved in many processes that occur in the body. It is necessary to maintain life, the good functioning of the digestive system.

Diet for quick weight loss at home are some tricks:

  1. For half an hour before meals drink 250 ml of pure water at the room temperature. The liquid partially fills the stomach, and then a little dull the sense 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 lunch.

Sample menu of proper nutrition for weight loss

You can design menus for weight loss there is nothing complicated. Just remember that the menu for weight loss must be a healthy and natural food.

To compile use diet menu offered by nutritionists:

FoodProductsSample the menu
1 BreakfastComplex carbohydrates, protein foodstea or coffee;

oatmeal, boiled in water, with the addition of dried fruits or fresh fruits of the forest;

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

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

2 pa

LunchTissue, animals, proteins, carbohydrates complexSoup with lean meat or vegetable broth; meat;

vegetable salad with olive oil

The afternoon teaVegetable fats, vegetableSalad vegetables (e.g. carrots and tomatoes) — 0.1 kg;

nuts, dried fruit and nuts

DinnerVegetables with proteins of animal originBoiled or baked fish with steamed vegetables;

vegetable salad with oil and balsamic vinegar

At nightLow-fat dairy productsA glass of kefir or yogurt

Your power system should meet the taste of the food, age, gender, and class.

Nutrition for men

The menu, which is displayed at the top, perfect for the fairer sex. But for men, the development of proper nutrition for weight loss, keep in mind some points:

  • the male body needs extra protein, which you can get from lean meats or sea 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 of the men must be prebiotics, they are present in yogurt, sauerkraut and kefir;
  • alcoholic drinks worsen the state of health and prevent weight loss. Therefore, alcohol is best eliminated completely, but in principle you can drink without more glasses of wine or shots of spirits.

Meals for children

proper diet

The biggest difficulty in the development of proper nutrition for weight loss at home for teenagers. This is due to the fact that a growing body needs plenty of vitamins and minerals. But if you ignore the principles of proper nutrition, in some cases, it may be childhood obesity.

The diet of the teenager should consist of foods rich in vitamins, natural and healthy food. When compiling a menu for a teenager, follow some rules:

  1. For cooking, use only fresh vegetables. Avoid preservatives, semi-finished products, instant noodles.
  2. Encourage the adolescent food culture. Explain to him about the importance of regular intake of food, adherence to the diet.
  3. Explain to your child that alcohol and snacks — optional the status of the communication with their peers.
  4. Ensure that the child does not eat French fries, fast food or sweets.

The eating habits of athletes

Nutrition of athletes in the house has its own characteristics. The people who are active in sports, spend a lot of energy. For this reason, your diet should compensate.

At the time of developing the sports nutrition follow the following tips:

  1. Not included in the menu of sweets and sugar. This "empty" calories that do not bring any benefit to the organism.
  2. In each dish-the athlete must be present in protein and carbohydrate complex — which help to recover the muscles.

When the compilation of the sports menu has to consult with his coach.

Meals for fat burning

Dietetics offers a lot of dishes to effectively burn fat. These dishes will not only lose weight, but also to enrich the body with useful vitamins.

Vegetable soup

Products:

  • cabbage — 0.4 kg;
  • tomato — 5 Pcs;
  • arc — 5 heads;
  • 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. Lightly fry the onion, add the rest of the ingredients (not api), pour in the broth.
  3. The broth should completely cover the vegetables.
  4. Bring the broth to a boil, add the celery.
  5. Ten minutes before preparing to put in the soup bay leaf.
  6. After cooking turn off the oven and leave the soup a bit of beer.

Radish and squid

This salad is perfect for 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, cut into strips, add the oil, vinegar.
  3. Stir, lightly season with salt, garnish with parsley.

Diet for quick weight loss

With healthy and healthy food, you will not be able to lose weight quickly — this effect can only be achieved with strict diets. But proper nutrition is an advantage of a strict diet-resistant outcome.

There are various tricks through which you can 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 in small portions. Frequent eating speeds up the metabolism.
  3. Their main food is fruit, vegetables and berries. In small quantities of food low in fat from the meat and the fish.
  4. Eat the cinnamon, the pepper and the coriander — these spices stimulate digestion.
  5. If you go hungry, eat a little bit of nuts or dried fruit.
  6. Drink green tea because it stimulates the body process of delay into the fat reserves for energy.
  7. The exercise, spending more time in the fresh air.

Preparation of programs of loss of weight

exercise for weight loss

At home you can create a customized weight loss program. To start to work out your personal basal metabolic rate, abbreviated as oov. You will get the energy (calories) that are necessary for the normal functioning of the body.

Oov is calculated by the formula Harissa—Benet:

For menFor women
12.7 x Growth + 6.3 x Weight - 6.8 x Age + 66 = oov4.7 x Growth + 4.3 x Weight - 4.7 x Age + 655 = oov

The result is an indication of the energy needed by the body in normal conditions of preservation. In the preparation of a nutrition program for weight loss don't forget to take into account the degree of activity.

For the calculation of the measure used for the body with calories to use the multipliers below:

  • Of 0.8 — 1.0 for people with a sedentary lifestyle;
  • 0.9 and 1.1 for people with an average daily activity of walking or going to the gym several times a week);
  • 1,0 — 1,2 for active people (regular visits to the gym).

How to save the result

When the change to PP get ready for a long work. The first results you will see after a month. And, above all, it shows the improvement of each following month.

Rules to strengthen the result:

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