Proper food is a product that includes all the vitamins needed and trace elements.They help the body make energy, maintain health and contribute to weight loss.
The basis of nutrition suitable for weight loss
The process of losing weight at home is a period of pressure.That's why The body needs to add all the beneficial substanceslost with kilograms.And before changing the diet, it is important to calculate the body mass index.
You cannot limit yourself to one type of diet.The right nutrition is included in A variety of recipes and products are useful for weight loss.
The basis of nutrition is appropriate for home weight loss:
- A variety of diets.You can choose the product you like and enrich the menu with them;
- Unacceptable starvation and excessive eating;
- Fresh product.Fruits and vegetables -Fresh freshly contained a lot of fiber.They contribute to increased metabolism and contain the amount of vitamins needed;
- Food compatibility.Some products are not used in one serving.They can negatively affect the body in the aggregate;
- Calculation of kalopi - This is the most important factor in the process of losing weight.You need to choose the daily norm and follow it.
- The use of the required amount of fluid. Water is a major product of proper nutrition.The more water drunk in a day, the better.
Where to get started?
In the modern world, food cult is widely developed.To start losing weight on proper nutrition, it is important not to give up on temptation.A woman needs to eat healthy and healthy foods.
- The first thing to do when losing weight is to create a menu for a day/week/month.
- Next, Create a daily food schedule.It is best to divide it into 5 doses.
- It is important to draw a menu for daily hours.
- To switch to proper nutrition for weight loss, gradually it is important.Necessary To remove from a regular menu smoothly food containing Carbohydrates are simple.These are sweet, baking, fried, smoking and other harmful foods.
Proper transition to proper nutrition
To protect herself from damage, women need Exclude sharp transition to a new diet. It needs to gradually produce harmful products, replacing them with usefulness.
Important prevent starvation when losing weight.The body should always be full, otherwise eating too much is inevitable.
What to diet?
Suitable nutrition for weight loss for everyday should be Contains a variety of proteins, fats and carbohydrates.They will be absorbed well in the body and enrich them with useful vitamins and ingredients.
How to make a diet for weight loss?- The right diet should include 5 times, For example:
- Breakfast.Oatmeal or buckwheat porridge on water, without sugar and salt.You can add fruits, berries or nuts;
- Snacks - yogurt, fruit or vegetables;
- Lunch - light or second soup - vegetables with low meat;
- Snacks - just vegetables or yogurt without sugar;
- Dinner - more fiber - vegetables and fish;You can be a piece of chicken.
Do not forget about water during weight loss. It should take 2 liters of clean water daily.
A list of products
List of products for proper nutrition And weight loss should be enriched with useful supply of materials.
To a food product that contains “slow” fat, including:
- olive oil, corn and sunflower;
- types of nuts (sunflower seeds and others);
- avocado;
- Dark brown with maximum cocoa content.
A large number squirrel Contained in:
- Low meat;
- Egg without yellow;
- fish and seafood;
- cheese products, up to 30% fat;
- Dairy products with minimal fat content.
The number of carbohydrates slowlythat is invisible in weight, you can find:
- cereals (buckwheat, rice, oats and millets);
- Macarone products made from solid varieties;
- Bread based on bread, without yeast;
- Baked potatoes without oil and salt.
The list of useful foods is very diverse.This allows you to significantly enrich the menu and make it not only useful, but also delicious.
Tips for women after 30
Suitable nutrition for weight loss at home For women for 30 years It should include calcium -rich products.It is after 30 years, a significant decrease in this substance in the body.
Proper diet at home implies an exception From the diet of a woman of alcohol and coffee.
While losing weight, the use of canned foods, smoked meats and Foods with high cholesterol content are prohibited.
In the menu for weight loss, you need to include as many vegetables as possible and fruits as possibleTo continue metabolism and to stabilize vitamin balance in the body.
Suitable nutrition for home weight loss for women over 40 Depending on the characteristics of the individual.
In this age, metabolism slows down the hormone change.Complete transition to proper nutrition improves health status and promotes weight loss.
Food should contain low kcal, but at the same time useful.
In the menu for weight loss, it is necessary to include products that accelerate metabolism and improve digestion:
- dairy products;
- low type of meat/fish;
- cereals;
- vegetables, fruits;
- green;
- seafood, etc.
Menu and diet for a week
Calculate the daily norms of the necessary materials and kcal. The number of proteins, fats and carbohydrates for each day are:
- 50% - carbohydrates;
- 30% - protein;
- 20% - fat.
According to the right nutrition scheme The main diet must be vegetables and fruits. It is best to use all high products -calories in the morning, while not exceeding the daily calorie rate.
So, a week's menu for proper nutrition when losing weight:
Mon
- Breakfast: rice porridge with pumpkin;
- Snack: Low -Fat cottage cheese;
- Lunch: low soup;salmon baked with vegetables;
- Snack: 1 big apple;
- Dinner: vegetable salad and boiled.
Tue
- oatmeal porridge and a piece of solid cheese;
- dried fruits;
- Vegetable soup, boiled buckwheat and low roasted fish;
- low yogurt;
- Casserole cheese cottage and green tea.
CF.
- Loof cottage cheese and 1 egg;
- 1 banana;
- puree soup, rice porridge and grilled fish;
- 2 apples;
- Brisket boiled with vegetables;
Th
- omelet with vegetables;
- a handful of nuts;
- vegetable soup, steamed potatoes;
- kefir;
- Vegetable salad and 120 g of fish.
Pt
- Buckwheat porridge in milk and 1 egg;
- fruits;
- Vegetable soup, buckwheat porridge, boiled brisket;
- 1 yogurt is not -fat;
- Fresh vegetable salad, steamed fish.
Saturday.
- Loof cottage cheese and 1 egg;
- 1 banana;
- vegetable soup, vegetable and sternum;
- dried fruits;
- Baked fish and rice with vegetables.
The sun.
- oatmeal porridge, 2 cheese cake;
- 1 banana;
- puree soup, buckwheat with low fat fish;
- Low cottage cheese;
- Salads from fresh vegetables and flour.
Create a menu for a week for weight loss, it is important to take into account the physical or mental stress of the body during the day.
Program for a month
Programs for nutrition are appropriate for weight loss for a month including the following:
- fractional nutrition;
- product compatibility;
- distribution of protein, fat and carbohydrates;
- low use of KCAL products;
- fiber dominance;
- Prohibition of salt and sugar;
- regular use of clean water;
- Prohibition of flour, fat, smoke;
The main point of this weight loss program is The balance of calories.It is important to maintain the stability of calorie consumption throughout the month. Calorie usage should be more usable.
The best recipe
Simple recipe - Casserole fillet chicken and vegetables.
For casserole preparation, you need to:
- carrots (1 pc. medium size);
- Chicken fillet (200 grams);
- Cabbage and broccoli colors (250 grams each);
- cherry tomatoes (regular);
- parsley;
- 30 g of Parmesan.
For the sauce:
- Chicken soup (150 ml);
- seasoning - pepper, pala;
- hard cheese;
- flour;
- milk or low cream;
- 2 yellow.
Methods of preparation:
Rinse cabbage and divide into flowering, boil until half cooked.Add soup, cream, seasoning to cabbage water and cook for 5 minutes, always stiring the sauce.Beat yellow and put on the sauce, then let it thicken in a water bath.
Lubricate the shape of the casserole and place the chicken, cabbage and boiled carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until the cheese crust is formed.
Breakfast recipe
Everyone knows that the best eating period is breakfast.It is after the resurrection that the body can quickly absorb the food that comes into it.For the full operation of all organs, it is important to start every morning with a glass of clean water at room temperature.
Healthy breakfast recipes and weight loss include the dish:
Frytta is a vegetable
Materials:
- chicken eggs;
- Parmesan (optional);
- broccoli;
- Bulgarian pepper;
- pastel;
- tomatoes;
- green;
- onion;
- Olive oil or vegetable (vegetable composition can be changed).
Methods of preparation:
We took a bowl.4-5 eggs.Cut the vegetables of the same size.We took the pan, pour the oil and heat.Next, pour good eggs into it, falling asleep in vegetable and herbal composition.We sprinkle all this according to our will.We inserted a preheated oven for 8-10 minutes.
Casserole cottage cheese for weight loss
Materials:
- Cottage cheese - 250 g;
- Milk - 100 ml;
- Eggs - 2 pcs;
- Vanilla
- butter (to lubricate the shape).
Methods of preparation:
Beat cottage cheese, milk, sugar, vanilla and yellow with a blender.We turn everything into homogeneous mass.Next, we beat 2 proteins separately to a "habit" state.And add all this to the curd mass.Mix.We spread in the lubricated mold.We burn for 30-35 minutes at 160-170 degrees.
Rice porridge with pumpkin
Materials:
- Rice - 200 g;
- water;
- Pumpkin:
- milk.
Methods of preparation:
We clean the pumpkin, cut into cubes.We put it in the pan.Add milk, rice and a little sugar.Cook the porridge until the rice is ready.
At breakfast, it is best to refrain from coffee or tea, if possible not drink food.
A useful lunch
Lunch, with proper nutrition, should be full and useful.For normal operation of the digestive system, it is necessary to use the soup.When losing weight, it is important to exclude fried foods.It is best to boil, boil, bake or steam.
Broccoli and spinach soup
Materials:
- Broccoli - 500 grams (fresh/frozen);
- 2 spinach bundle;
- 2 small bulbs;
- vegetable soup;
- low cream - 200 g;
- Salt, spices -spices.
Methods of preparation:
Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Don't pour the soup.Cut onion and finely spinach.After the soup is cooked, we remove the broccoli from it.We take a bowl, put chopped onions, spinach and boiled broccoli in it.Roll everything with a blender until homogeneous consistency is formed.We add all this to the soup, add the cream to it and place on the fire.
Bring the soup over low heat to a boil.Add spices.Then cook for another 5 minutes and turn off.The soup is ready!
The fish in the oven
Materials:
- Salmon/carp;
- lemon;
- parsley;
- 2 tablespoons of olive oil;
- Onion - 1 pc;
- Spice -Spice.
Methods of preparation:
We clean fish.Salt and pepper to your taste.Cut the lemon into 2 parts.From one section, squeeze the juice, the second - cut into a circle.Mix lemon juice with parsley, olive oil.
Next, take a baking sheet and cover with baking paper.We spread the fish on it.On the abdomen we place a lemon circle (you can twigs rosemary/mint).We spray all this with oil (with parsley and lemon juice).We put the bow in a circle.Insert the oven (heated to 180 degrees).We bake for 30 minutes.
Steam cuts for weight loss
Materials:
- Chicken fillet - 500 g;
- White bread - 2.5 pieces;
- Milk - 1/3 from ST;
- Onion - 1 pc;
- 1 egg;
- Salt, pepper.
Methods of preparation:
We take bread and soak them in milk.We cut the fillet in the blender (probably in a meat grinder).Cut the onion and add it to the blender.Next, beat eggs, salt.You can add vegetables and garlic.We mix all this and cut into pieces.Next, place it in a double boiler for half an hour.
What can you eat for dinner?
Dinner should be light, with high fiber content.Slow carbohydrates are best excluded from the menu.
Greeners can be a good choice for dinner for weight loss:
- All types of cabbage;
- zucchini, eggplant, potatoes, pepper;
- cereals;
- Solid variety of pasta.
You can add animal protein to vegetable dishes in the form:
- fish;
- Low meat;
- eggs;
- cottage cheese;
- legumes.
Salmon to bake
Materials:
- 1 salmon steak;
- Salt, pepper, dried basil.
Methods of preparation:
We salt salmon salt and put 20 mn in the refrigerator.After that we got it, pepper, added basil.Next, the fish must be wrapped in foil, sprinkled with olive oil and put in a preheated oven for 25 minutes.
Rice with vegetables -sayuran for proper nutrition and weight loss
Materials:
- rice;
- 1 Bulgarian pepper;
- green;
- 1 onion;
- carrots - 1 pc;
- salt, spices (pepper, turmeric);
- Cans in canned (or green beans).
Methods of preparation:
Boil rice (it should be scattered).Next, cut the bow with the cube.Put it in a pan with butter and simmer for 4-5 minutes.Add grated carrots and minced pepper.Boil to half of use
After that, add boiled rice, peanuts (corn) there.Boil for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomen
The right snack
Sunnings with proper nutrition is very important for weight loss.To achieve the desired results, it is important to be good, but not too much to eat.
For snacks when losing weight, they are appropriate:
- fruits/vegetables -fresh fresh;
- yogurt or non -blassy kefir;
- Low cottage cheese;
- dried fruits;
- a handful of beans (pistachios, butter, hazelnut, etc.);
- Bars made from natural ingredients (dried fruits, varnish, etc.);
- High bitter chocolate and green tea.
What is the result?
Compliance with proper nutrition and active physical activity will achieve effective weight loss.
Proper nutrition is useful to everyone's health, it helps reduce mass and decrease in fat deposits.Subject to a healthy diet, the weight is stable and back to normal.