For maximum results when getting rid of excess weight need to use, making daily menus, recipes, healthy eating for weight loss. A balanced diet will help to improve metabolism, get rid of extra kilos and attain the desired size. All you need is to be able to combine products and know their properties. Recipes for weight loss are based on proven calorie foods.
The basic principles of proper nutrition
Diet any weight loss diet is based on the combination of foods that help to get rid of excess weight. In addition, such power system includes a number of basic rules, observing that and achieved a slimming effect. These include:
- recipes all meals should be balanced in protein, fats and carbohydrates. In addition, the recipes must to add fiber and foods that contain vitamins and minerals needed by the body to sustain life;
- need to monitor the size of the portions. You must follow the rule less is more - reducing the portion size, but increasing the frequency of eating;
- every person who adheres to the principles of proper diet and seeking to lose weight should at least roughly to be able to calculate the energy value of the recipes;
- you cannot skip Breakfast. Even if the body does not experience hunger, this meal it is impossible to deny - Breakfast provides energy for the whole day. Also half an hour before the first meal you 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 you to eliminate harmful products. These include fried and fatty foods, flour products, fast food, sweets, alcohol. Their use significantly slows down the process of losing weight;
- if the body is difficult to adapt to the diet, which only consists of recipes of dishes prepared without added sugar, the better these menu components to replace useful analogues: candy can be made from dried fruits and nuts, cookies to bake oatmeal house recipe, and 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 not produce them with the addition of various chemicals and hormones. It especially concerns meat and fish - they contain the most growth hormones, which adversely effect both on the process of weight loss and the human body in General;
- the use of salt in recipes for weight loss also better to minimize, as it contributes to the accumulation of fluid and can cause swelling. Recipes for weight loss should contain a very small amount of salt;
- besides recipes for weight loss, menu PP must consist of a daily fluid intake of at least 2 liters;
- carefully and slowly to chew food. This will help quickly sated by eating less food.
The products table for the recipes
To create your own recipes for proper nutrition, you can be guided by the following table that lists permitted and prohibited products for weight loss
|Products that are allowed for weight loss||Products banned for weight loss||Products, the use of which is necessary to limit|
|Vegetables (all except potatoes); Fruits; Cereals; Dairy products (low fat); Fish; Lean meat (chicken, Turkey); whole wheat bread; Eggs; Legumes; Nuts; Mushrooms||Food and drinks that contain added sugar, Flour products (with the exception of pasta from durum wheat); convenience foods; Fast food; Candy; Pastries; Smoked meats; Canned; Mayonnaise.||Red meat; butter; Vegetable oil; White rice; White bread; Potatoes; Dried fruits.|
How to plan your diet when losing weight
The proper distribution of meals and control portions can affect the achievement of results such as weight loss, so it is better to plan your meals and stick to this routine daily:
- in the process of losing weight is in any case not to skip Breakfast;
- you need to avoid the feeling of hunger - when the body lacks food, he starts to lay fat. To avoid this, you need to use recipes snacks for weight loss;
- all recipes healthy eating for weight loss should be balanced in composition;
- to eat right - small portions, but often.
- pre-plan your day to include exercise, but also combine them with the meals not to engage on a full stomach and not much to eat after a workout;
- in the case of urgent need to eat one of the prohibited products, it is best to do it, but keep yourself in the hands of.
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 (the skin of the vegetables is not clean), add the green beans and broccoli. Vegetables simmer in the pan, adding a little soy sauce or teriyaki sauce. Chicken breast cut into small pieces, add to vegetables. After cooking the vegetables and chicken can be mixed with pasta or serve separately.
Recipe: fish in white sauce
This recipe for weight loss is good because the ingredients can be varied according to personal preference. The sauce can be prepared in advance: a couple of tablespoons of sour cream (low-fat) mixed with a pinch of nutmeg and black pepper. Add chopped (preferably in blender) salted or pickled cucumber, a small spoon of mustard.
To cook fish: it can take any white sea fish (cod, sea bass, hake, tilapia, halibut), free from skin and bones, sprinkle with lemon juice, spread on a baking sheet and bake. To do this, after adding the fish, vegetables are also good cut into thin rings leek. After cooking the dish is served with white sauce, sprinkle with cumin.
Recipe: stuffed zucchini
Small zucchini (the smaller, the better), cut in half lengthwise, to feed on the flesh. Pre-grate some cheese. Add it to the pulp of the zucchini, seasoning with garlic and a mix of Provencal 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 finely chopped parsley, cilantro or onions.
Tip: these recipes are better to use a soft cheese - it is a low-calorie product that allows not to add salt to a dish, contributing to weight loss.
Salad for weight loss vegetables with beans
Boil 2 kinds 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 finely chopped onions, previously pickled in vinegar) or lemon juice, and pepper.
Shawarma for weight loss
This recipe is suitable for those who want to lose weight, not while denying themselves in familiar food. As pita is better to take bread made of whole wheat flour. It is also possible to cook by yourself. Instead of mayonnaise pita to grease with sour cream with addition of chopped greens (dill, parsley, chives, Basil, you can use a combination of various spices with no MSG). Chicken, cut into pieces, saute in soy sauce. In the center of the tortillas to the sauce, cucumber (with rings), avocado (thin slices), chicken, lettuce, add pomegranate seeds. Wrap envelopes or rolls.
Recipe for weight loss: Stuffed mushrooms
This recipe can be replaced by a pizza with a proper diet and losing weight. Mushrooms better to take more. To separate the legs from hats of mushrooms. Legs finely chop, add broccoli, disassembled into florets, bell pepper cubes and tomato cubes. Fill this mixture in the mushroom caps, sprinkle with cheese. Bake in the oven.
This is one of the variations of recipes salad of tomatoes and cucumbers, which is an integral part of the menu for weight loss. The cherry tomatoes cut in half cucumber cut into thin strips, onions, pre-marinated in wine vinegar. Mix everything, adding the arugula, sprinkle with spices.
A sample diet correct nutrition for weight loss every day
In order to learn over time to control their food, not each time calculating the calories, for starters you can keep a diary of proper nutrition in which to record all foods eaten per day. It contributes to the analysis of food eaten, slimming and will give the opportunity to continue to make the recipes yourself without difficulty. For starters, you can use sample daily menu of proper nutrition:
|Breakfast||Lunch||Dinner||Snacks (to distribute on the day)||Drinks|
|1||Oatmeal on the water||Breast of chicken stewed with vegetables. As a side dish - pasta of durum wheat||Vegetable stew with slices of soy meat||50 g of dried fruits; sandwich bread with a slice of salmon and avocado||Still water; green tea; herbal tea; coffee without sugar; natural fruit and vegetable juices.|
|2||Cucumber salad with tomatoes and herbs. Sandwich of grain bread with a slice of tomato, piece of mozzarella and greens||Casserole with broccoli, cheese and eggs.||Brown rice with calamari (and other seafood)||1 Apple; a sandwich of grain bread with curd cheese (or cottage cheese) and herbs|
|3||Buckwheat porridge on the water||Vegetable soup with a slice of black bread||A small piece of boiled beef and stewed zucchini with eggplant||50 gr. any nut; a Cup of yogurt (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)||Oatmeal cookies (no sugar); a handful of dried fruit|
|5||Fruit salad with natural yoghurt||Rice cream soup with vegetables||Casserole of cheese. Salad from fresh cabbage and carrots||A Cup of yogurt; 1 Apple|
|6||Millet porridge on the water||Vegetable casserole (zucchini, tomato, carrot, eggplant, egg)||A piece of boiled white fish with brown rice||Sandwich rice bread with not too salty trout and cucumber slice|
|7||Rice porridge on the water||Scrambled eggs with a piece of baked chicken||Salad of fresh beets, cabbage and carrots and a piece of boiled beef||A Cup of yogurt; a handful of nuts|
A sample diet correct nutrition for weight loss for a week
Recipes must include dishes, taking into account 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 cereals include: brown rice, buckwheat, oatmeal, 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 balanced intake of proteins, fats and carbohydrates. The optimal solution can be vegetable, fish or chicken soups. Days techniques liquid foods can be alternated with solid food: a piece of boiled meat or fish, complemented by a side dish of boiled cereals or vegetables.
- For dinner, you should eat to take into account the recipes easier for the body dishes. It can be vegetable salads, casseroles, vegetable stew with pieces of meat or seafood. A light dinner is the key to success when losing weight.
- As a bite to consume a couple of glasses of low-fat yogurt a day. Also, a great solution will become 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 diet correct nutrition for weight loss for a month
Making the plan a proper diet for a month, you need to adhere to the General rules that form the daily diet. The recipes used are the same, they are based on the combination of useful products. The key thing to remember is that the result does not come instantly. You need to be patient and not to deviate from the principles of proper nutrition. Only in this case, the slim figure will no longer be a dream but will become reality. There is another useful tip that often helps to lose weight, no less than of healthy recipes: shopping on a full stomach.
The right options of snacks
These meals no less important in the preparation of proper nutrition in the quest to lose weight. They should be healthy, nutritious and promote weight loss. All these qualities have dried fruits and nuts. It is important to use them a little - quite a little powder is enough. Also recipes for healthy snacks may consist of healthy sandwiches. In this case, bread it is better to use whole wheat, and supplemented with recipes for healthy 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, therefore, should pay attention to. Such recipes do not require much time for their preparation but is able to keep from eating junk food.
Implementation of all the principles and 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 be patient and go confidently to the planned purpose.