The first question that must be addressed, the lose weight want: how to build your diet? It is not known, to train for the liberation of obesity is sufficiently on a regular basis, it is necessary to reconsider your diet habits. We offer you a menu of proper nutrition for weight loss, which can help you in planning your diet.
10 important rules about proper nutrition for losing weight
Before you remind, with a detailed description of the menus the right diet for weight loss, of slimming are the basic rules. What is important to know for every Person to lose the weight!
1. It takes a deficit of calories, and not eating right as such. If we eat less than the body needs for energy, it begins to use the reserve in the Form of fat. This starts the process of losing weight. What, when, and in what combinations you eat - all of this is not critical. If you lose you have to eat with a lack of calories, then weight.
2. All of the diets, as always, they were called, aim to force people to eat less and create the necessary calorie deficit. Of diet slimming also by the restrictions on food: you eat less calories food and the elimination of food waste. Usually, this is enough of a calorie do not observe the deficit, even if you calories pay directly (and with the right products, you can with a surplus and recover).
3. So, if you want to lose weight, no need to eat only the right products: chicken breast, buckwheat, and meals made from cauliflower, low-fat cottage cheese and fresh salads. Not the products themselves contribute to weight gain, and all the excess calories.
4. Greasy, flour and sweet products are very easy to excess calories, to limit such food. But if you add these products to its normal calorie intake, then you can use you lose weight without damage.
5. It is, however, better menu, the right diet: for weight loss in the first place, but for your own health. Remember that fast Food and candy to carry no nutritional value, and moreover, in large quantities, have a negative impact on the body.
6. Directly to meals lose weight plays a special role, so that you don't completely change your diet and daily routine. Keep in mind that the compilation of a competent right menu for the day will help you to minimize eating a balanced way, and thus the feeling of Hunger and develop healthy eating habits, improve the work of the digestive tract.
7. Proteins, fats and carbohydrates have no significant influence on weight reduction, slimming, the most important thing is the calorie intake. But these indicators are important for the preservation of the muscles (proteins) and energy (carbohydrates), the normal work of the endocrine system (fats).
8. The products can be combined on a plate in any shape, this also has no influence on the process of weight loss. If you want to remain diet or you can combine the products, only the usual way they do - please.
9. The following recommendations, only one of the most commonly used options on the menu are the correct diet for each day. You can build the menu under your skills, and optionally, the orientation on light Canon. If you think of calories, protein, carbs and fat, then you will have a free Hand: for weight loss to eat is easy enough in the AM.
10. The distribution of the proteins and carbohydrates in the course of the day, the right Breakfast and dinner at certain products before and after the Training it is just additional bricks in the construction of the body, but by far not the most important. You are more likely to be relevant in the final stage of grinding of the body and bring it to an ideal Form.
To sum it up. Question weight loss always comes down to restrictions in the diet, regardless of the diet and menu for each day. Therefore, calories is the best way to lose weight is to count, because you will always be able to plan you meals according to their own discretion within the framework of your standards, AM. The right diet is an additional tool for weight loss, the helps you eating habits change and start to eat a balanced and health benefits.
Menu, proper diet for losing weight
What to consider in the compilation of the menus, the right diet for every day:
- The Breakfast should be rich in complex carbohydrates for energy for the whole day.
- Fast carbs (candy, Desserts, dried fruits) better in the first half of the day.
- The dinner, it is advisable to have a mainly Protein.
- Each meal dietary fiber (fresh vegetables, bran, whole grain products, fruits) should include.
- Do not forget the rule, after 18.00, but it's better you go out to eat no later than 2-3 hours before bedtime.
- Distribute the calories of the day in about the following proportions: 25-30% for Breakfast, 30-35% for lunch, 20-25% for dinner, 15-20% snacking.
- 1-2 hours before Training eat better carbohydrates within 30 minutes after the workout, carbs + protein.
To emphasize once again that losing weight is the most important thing, it will adhere to shared-calorie deficit per day. But in terms of the balance of the nutrition, conservation of health, energy, the normal working of the body and reduce the risk of interference it is better above-mentioned rules to follow.
Sample menu proper food of the day:
- Breakfast: Complex Carbohydrates
- Brunch: Simple Carbohydrates
- Lunch: Protein + Carbs + Fats. Necessarily Substances Ballast.
- Lunch: carbohydrates, can fat a little
- Dinner: Protein + fiber is desirable
Here are a few options-menu there are the right diet for weight loss. These are just examples of the most popular and most successful variants for Breakfast, lunch and dinner, which most often occur in people who need to lose weight. You may have your menu on the right diet each day, taking into account individual needs.
- Porridge with fruit/dried fruit/nuts/honey and milk (the most common variant - oatmeal)
- Scrambled eggs with whole-grain bread
- Sandwiches with whole grain bread or breads
- Pancakes made from oatmeal(mix egg and oatmeal in a frying pan and prepare)
- Smoothie made with Quark, milk and banana (preferably complex carbohydrates - bran or oatmeal)add
- Whole grain flakes with milk
- Cereals/Pasta/Potatoes + Meat/Fish
- Steamed Vegetables + Meat/Fish
- Salad + Meat/Fish
- Vegetables/Side Dishes + Legumes
Lunch is the most democratic food intake, here you can combination almost any of the products according to your taste.
- Vegetables + lean meat/fish
- Vegetables + cheese + egg
- Cottage cheese
- Kefir with fruit
- Dry fruits
- Curd or yogurt white
- Whole Grain Bread/Crispbread
From the proposed variations for Breakfast, lunch and dinner, you can form your own Option menu the right diet for each day. Calories you calculate on the basis of their portions and specific products. By the way, with all the modern Gadgets make this easy.