The right food is a product that includes all the needed vitamins and track elements.They help the body redeem energy, maintain health and contribute to weight loss.
Basics of the right nutrition for weight loss
The process of weight loss at home is a stress period.That is why The body needs to replenish all the beneficial substanceswhich is lost with kilograms.And before changing the diet, it is important to calculate the body's mass index.
You cannot limit yourself to one type of diet.Proper nutrition is included in Various kinds of recipes and products that are useful for weight loss.
Basics of the right nutrition for weight loss at home:
- Various diet.You can choose the product according to your wishes and enrich the menu with them;
- Unacceptable to starve and overeat;
- Fresh Products.Fresh fruits and vegetables contain lots of fiber.They contribute to increased metabolism and contain the amount of vitamins needed;
- Food compatibility.Some products are not used in one meal.They can negatively affect the body aggregate;
- Calculation of Kalopi - This is the most important factor in the process of weight loss.You need to choose daily norms and follow them.
- Use of the amount of fluid needed. Water is the main product of the right nutrition.The more water drunk in a day, the better.
From where?
In the modern world, food cult is widely developed.To start weight loss in the right nutrition, it is important not to give up on the temptation.A woman needs to eat healthy and healthy food.
- The first thing to do when losing weight is to make a menu for days/weeks/month.
- Further, Make a daily eating schedule.It is best to divide it into 5 doses.
- It is important to paint the menu every day by one.
- To switch to the right nutrition for weight loss, gradual is important.Need to delete from the usual menu smoothly foods that contain Simple carbohydrates.This is sweet, cake, fried, smoke and other dangerous foods.
The right transition to the right nutrition
To protect herself from disturbance, a woman needs Exclude a sharp transition to a new diet. It is important to gradually eliminate dangerous products, replace it with useful.
Important prevent hunger when losing weight.The body must always be full, if you do not over -eat can not be avoided.
What should be a diet?
The right nutritional diet for weight loss for every day must be Contains a variety of protein, fat, and carbohydrates.They will be well absorbed in the body and enrich with useful vitamins and substances.
How do you make a diet to lose weight?- The correct diet must include 5 meals, For example:
- Breakfast.Oatmeal porridge or buckwheat on water, without sugar and salt.You can add fruit, give or beans;
- Snacks - yogurt, fruit or vegetables;
- Lunch - light soup or second vegetable with low -fat meat;
- Snack - only vegetables or yogurt without sweeteners;
- Dinner - more fiber - vegetables and fish;You can be a piece of chicken.
Don't forget about water during weight loss. It is important to consume 2 liters of clean water per day.
Product list
List of Products for the Right Nutrition And weight loss must be enriched with the supply of beneficial substances needed.
For that food product contains "slow" fat, including:
- olive oil, corn and sunflower;
- Beans varieties (sunflower seeds and others);
- avocado;
- Dark chocolate with maximum cocoa content.
A large number of squirrel Contained in:
- Low meat -Lemak;
- eggs without yolk eggs;
- fish and seafood;
- cheese products, up to 30% fat;
- Milk products with minimal fat content.
The amount of carbohydrate is slowwhich is not reflected in weight, you can find at:
- cereal (soba, rice, oatmeal and millet);
- Macaron products made from solid varieties;
- Bread based on bran, 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
Proper nutrition for weight loss at home For women for 30 This must include calcium -rich products.After 30 years a significant decrease in this substance in the body occurs.
The right nutrition at home implies the exception From a woman's diet with alcohol and coffee drinks.
When you lose weight, the use of canned foods, smoked meat and Foods with high cholesterol content are prohibited.
In the menu for weight loss, you should enter as many vegetables and fruits as possibleTo continue metabolism and stabilize the balance of vitamins in the body.
Proper nutrition for weight loss at home for women over 40 Depending on the individual characteristics.
At this age, metabolism slows due to hormonal changes.Complete transition to the right nutrition increases health status and increases weight loss.
Food must contain a low amount of kcal, but at the same time it is useful.
In the menu for weight loss, it is necessary to enter products that accelerate metabolism and increase digestion:
- dairy products;
- Low meat/fish varieties -Mak;
- cereals;
- vegetables, fruits;
- green;
- seafood, etc.
Menu and diet for a week
Calculate daily norms of substances required and kcal. The amount of protein, fat, and carbohydrates for each day is:
- 50% - Carbohydrates;
- 30% - Protein;
- 20% - fat.
According to the right nutritional scheme The main diet is vegetables and fruits. It's better to use all high calorie products in the morning, while not exceeding the daily calorie level.
So, a week's menu for the right nutrition when you lose weight:
Monday
- Breakfast: rice porridge with pumpkins;
- Snack: low -fat cottage cheese;
- Lunch: low fat soup;grilled salmon with vegetables;
- Snack: 1 big apple;
- Dinner: vegetable salad and boiled brisket.
Cell
- oatmeal porridge and a piece of solid cheese;
- dry fruit;
- Vegetable soup, boiled soba and low -fat fish that are roasted;
- Low yogurt -Mak;
- Casserole Cottage Cheese and Green Tea.
Cf.
- Loof cottage cheese and 1 egg;
- 1 banana;
- Puree soup, rice porridge and grilled fish;
- 2 apples;
- boiled brisket with vegetables;
Th
- omelette with vegetables;
- A handful of beans;
- vegetable soup, steamed potato potatoes;
- kefir;
- Vegetable salad and 120 g fish.
PT
- Soba porridge in milk and 1 egg;
- fruit;
- Vegetable soup, soba porridge, boiled brisket;
- 1 Non -Semak Yogurt;
- Fresh vegetable salad, steamed fish.
Sit down.
- Loof cottage cheese and 1 egg;
- 1 banana;
- vegetable soup, vegetables, and sternum;
- dry fruit;
- Roast fish and rice with vegetables.
Sun.
- oatmeal porridge, 2 cheesecakes;
- 1 banana;
- Puree soup, soba with low -fat fish;
- Low cottage cheese -lemak;
- Salad from fresh vegetables and brisket.
Make a menu for a week for weight loss, it is important to take into account physical or mental pressure on the body during the day.
Program for a month
Programs for proper nutrition for weight loss for a month including the following:
- Fractional nutrition;
- product compatibility;
- distribution of protein, fat and carbohydrates;
- the use of low kcal products;
- dominance of fiber;
- prohibition of salt and sugar;
- regular use of clean water;
- prohibition of flour, fat, smoking;
The main point of this weight loss program Calorie balance.It is important to maintain the stability of calorie consumption throughout the month. Calorie consumption must be more consumption.
The best recipe
Simple Recipe - Casserole from chicken and vegetable fillets.
To prepare for Casserole, you will need:
- carrots (1 pc. medium size);
- chicken fillet (200 grams);
- Cabbage and broccoli colors (250 grams each);
- cherry tomatoes (ordinary);
- parsley;
- 30 g parmesan.
For sauce:
- chicken broth (150 ml);
- Seasoning - pepper, nutmeg;
- hard cheese;
- flour;
- Low -fat milk or cream;
- 2 egg yolks.
Preparation Method:
Rinse the cabbage and divide into flowers, boil until half cooked.Add broth, cream, spices to the water and cook for 5 minutes, continue to stir the sauce.Beat the egg yolk and add it to the sauce, then let it thickens in the water tub.
Lubricate the form of casserole and put boiled chicken, cabbage, and 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.After awakening that the body can quickly absorb the food that enters 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 including such dishes:
Frytta is a vegetable
Ingredients:
- chicken eggs;
- Parmesan (optional);
- broccoli;
- Bulgaria pepper;
- pastel;
- tomato;
- green;
- Onion tears;
- Olive oil or vegetables (vegetable composition can be changed).
Preparation Method:
We took a bowl.Beat 4-5 eggs.Cut vegetables with the same size.We take the pan, pour the oil and heat it.Next, pour eggs well mixed into it, fall asleep the composition of vegetables and spices.We sprinkled all this at will.We insert the oven that has been heated for 8-10 minutes.
Casherole Cottage Cheese for Weight Loss
Ingredients:
- Cottage cheese - 250 g;
- Milk - 100 ml;
- Eggs - 2 pcs;
- vanilla
- butter (to lubricate shape).
Preparation Method:
Defeat cottage cheese, milk, sugar, vanilla and yellow with a blender.We turn everything into a homogeneous mass.Next, we defeated 2 protein separately from the "air" state.And add all this to the mass of Dadih.Mix.We spread in lubricated molds.We baked for 30-35 minutes at 160-170 degrees.
Rice porridge with pumpkin
Ingredients:
- Rice - 200 g;
- water;
- summer squash:
- milk.
Preparation Method:
We cleaned the pumpkin, cut into a cube.We put it in the pan.Add milk, rice, and a little sugar.Cook porridge until the rice is ready.
During breakfast, it's better to refrain from coffee or tea, if possible not drink food.
Useful lunch
Lunch, with the right nutrition, must be full and useful.For normal operations of the digestive system, it is necessary to use soup.When you lose weight, it is important to exclude fried foods.It's better to boil it, boil, bake or steam.
Broccoli and spinach soup
Ingredients:
- Broccoli - 500 grams (fresh/frozen);
- 2 bundles of spinach;
- 2 small lights;
- vegetable broth;
- Low -Fat Cream - 200 g;
- Salt, spices.
Preparation Method:
Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Don't pour the broth.Cut the onion and cut fine spinach.After the broth was cooked, we took broccoli from him.We took the bowl, put the chopped onions, spinach and boiled broccoli in it.Grind everything with a blender until a homogeneous consistency is formed.We added all this to the broth, adding the cream to it and put it on the fire.
Boil the soup over low heat.Add spices.After that, cook for 5 minutes and die.The soup is ready!
Grilled fish in the oven
Ingredients:
- salmon/carp;
- lime;
- parsley;
- 2 tablespoons of olive oil;
- Onion - 1 pc;
- herbs and spices.
Preparation Method:
We clean the fish.Salt and pepper according to your taste.Cut lemon into 2 parts.From one part, 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 fish on it.In the abdomen we put the lemon circle (you can get rosemary/mint branches).We spray all this with oil (with parsley and lemon juice).We put the bow in a circle.Enter the oven (heated up to 180 degrees).We bake for 30 minutes.
Cut steam for weight loss
Ingredients:
- Chicken Fillet - 500 g;
- White bread - 2.5 slices;
- Milk - 1/3 of ST;
- Onion - 1 pc;
- 1 egg;
- Salt, pepper.
Preparation Method:
We took the bread and soaked it in milk.We cut the fillet in a blender (possible in meat grinding).Cut the onion and also add it to the blender.Next, beat the eggs, salt.You can add vegetables and garlic.We mix all this and make pieces.Next, put it in a double boiler for half an hour.
What can you eat for dinner?
Dinner must be light, with high fiber content.Slow carbohydrates are most 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 pasta varieties.
You can add animal protein to vegetable dishes in the form of:
- fish;
- Low meat -Lemak;
- egg;
- soft cheese;
- Legume.
Grilled salmon
Ingredients:
- 1 salmon steak;
- Salt, pepper, dry basil.
Preparation Method:
We salmon salmon salmon and put 20 mn in the refrigerator.After that we get it, pepper, add basil.Furthermore, the fish must be wrapped in tinform, sprinkled with olive oil and put into an oven that has been heated for 25 minutes.
Rice with vegetables for nutrition and proper weight loss
Ingredients:
- rice;
- 1 Bulgaria Pepper;
- green;
- 1 onion;
- Carrots - 1 PC;
- salt, spices -relic (pepper, turmeric);
- Canned corn (or green beans).
Preparation Method:
Boil rice (supposed to be combed).Next, cut the bow with a cube.Put it in the pan with butter and boil for 4-5 minutes.Add grated carrots and chopped pepper.Boil to half consumption
After that, add boiled rice, peas (corn) there.Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and tomen
Correct snack
Sunnings with the right nutrition are very important for weight loss.To achieve the desired results, it is important to be completed properly, but does not over -eat.
For light snacks when you lose weight, they are ideal:
- fresh fruit/vegetables;
- yogurt or kefir without sweetener;
- Low cottage cheese -lemak;
- dry fruit;
- a handful of beans (pistachio, cashew, hazelnut, etc.);
- Stems made from natural ingredients (dried fruits, varnish, etc.);
- High quality bitter chocolate and green tea.
What's the result?
Compliance with proper nutrition and active physical activity will achieve effective weight loss.
Proper nutrition is useful for everyone's health, helping to reduce mass and decreased fat deposits.Submitting to a healthy diet, body weight stabilized and returned normally.