To get rid of excess weight, you need to create in the body a lack of calories. To do this, you need a healthy diet Plan for a certain period of time. In other words, you need to have a balanced menu for the week. And it must be taken into account the correct ratio of BZHU, i.e. the balance of proteins, fats and carbohydrates. With the Hand a such a table that is much easier to target and exclude the probability of interruption.
Important features of the compilation of the menu
First you need to determine how many calories you spend per day. It must be a special calculator that you can find Online. There you enter your data: age, height, current weight, and your level of physical activity. Thereafter, the computer calculates the individual significance of the daily calorie intake, but also an indicator of BZHU. The latter helps balance the diet and take into account all the needs of the body.
These data show how much you need to consume calories per day to maintain current weight. In order to reduce it, reduce the energy value of the daily diet of 20%. On the basis of these figures form the right Plan, the right diet for weight loss at home. If you are determined to lose weight, then you should consider some subtleties in the compilation of the menus, namely:
You plan the number of meals. There are at least 5 should. For example, food can snacks: Breakfast, Snack, lunch, afternoon and dinner. When losing weight, you must not go hungry, so in between meals you take a break not longer than 3 hours.
In the first half of the day the person must eat not less than 50-60% of the food from the daily diet. Dangers menu diet should not be. But if you really want to, you can make a little bit of in the specified time
A must distribute BZHU between meals. As mentioned above, this number you can calculate for Online, and then distribute it in the daily menu. This may look like: Breakfast and lunch food made with carbohydrates, protein and fats; Snacks — from protein and carbohydrates, it is better, more complex; dinner — out of fibre and protein.
Don't skip meals. It has been observed that a hungry man is absorbed much more food to be saturated. Strict adherence to the diet is a result of slimming miss.
You drink a certain amount of water per day. In the burning of fat in the blood value time come semi-finished products, including toxins. The liquid washes away everything from the human body. Calculate the correct amount of water is very simple: on 1 kg of weight of 30-40 ml of the required liquid.
Sketchy Power Mode
As an example I use daily calories to 1500 kcal. If you exercise, then you need to increase a little, the calorie intake by about 200 kcal. The daily diet with a balanced distribution of BZHU can be:
- 7:00 first meal (400 kcal): 160 grams of carbohydrate food (e.g. porridge), 10 grams of fat and 50 grams of Protein. Coffee or tea according to taste, 200 ml.
- 10:00 — second (250 kcal): 100 grams of cottage cheese (i.e. protein), 1-2 tbsp sour cream 10%, 1 Apple or other fruit.
- 13:00 — third (400 calories): a bowl of soup — 250 ml, 150 grams of carbon of the food, 10 grams of fat, of coffee or tea — 200 ml.
- 16:00 fourth (250 kcal): 100 grams of protein, 20 grams of fat (several nuts).
- 19:00 — fifth (200 kcal): 100 grams of Protein foods (e.g. fish), 100 grams of fiber (i.e. vegetables), 5 grams of fat (Butter for the vegetables).
Diet products for a healthy diet
The development of an efficient Plan PP, we need to understand clearly what foods are sources of Protein, fat or carbohydrates. They should form the basis of the diet.Sources of Protein (or Protein)
- Fish or quagga (mackerel, pike, hake, and others);
- Seafood (shrimp, mussels, squid, etc.);
- Meat (beef, pork, rabbit, liver, etc.);
- Dairy products (milk, Quark, sour cream, fermented baked milk, yogurt, etc.);
- Poultry (chicken, Turkey and offal);
- Eggs (Chicken, Quail);
- Legumes (beans, soy, lentils, chickpeas and other);
- Protein Shakes (they contain an average of 30 grams of Protein).
The choice of Protein products, it is necessary to their calorie content. The lower, the better. Dairy products substances need to take without the addition, that is a sweet purchase.Sources of fats
- oil (vegetable oil, olive oil and other);
- Nuts (pine nuts, hazelnuts, almonds, and so on);
- Sunflower seeds;
- some varieties of fish; and eggs.
A small amount of fat must be present in the human diet, since they play an important role in the work of the human organism.Sources of carbohydrates
- Vegetables (potatoes, cabbage, carrots, beets, etc.);
- Salads and herbs;
- Cereals (millet, buckwheat, rice and others); fruit and berries.
Vegetables and herbs, in addition to carbohydrates, contain, and fiber, with the exception of potatoes. These products form the basis of the diet. Fruits and berries not to interfere better, because they contain natural sugar.
Products that should not be in the diet
To avoid the following products or reduce their consumption to a Minimum:
- TRANS-fats, the so-called fast food;
- carbonated drinks, especially sugary;
- Mayonnaise and other sauces;
- Sugar and confectionery;
- Semi-finished products (sausages, dumplings, etc.);
- Alcohol and Energy Drinks.
Exemplary menu for a week
You develop a healthy diet for weight loss at home you can, by the above-mentioned information. In the planning of the regime, not to the number of daily calories will appreciate, otherwise it would not be a healthy nutrition and diet.
As you know, they are inefficient and have a short result. The principle of the diet is a strong calorie deficit. In the end, after the strict adherence to such a performance, you will certainly lose weight, but when returning to normal eating back obesity quickly.
The right diet is not a short-term diet, but your chosen life style. You have to hold him constantly, and therefore fast results, aspire to nothing.
Do not forget about the water. If you drink every hour a glass of liquid that reaches per day is 1,5−2 liters. So the body easier to get used to the Regime, and the people of the natural thirst.
Recipes for proper nutrition
In order not to get bogged down with proper diet, and it was not stressful for you, choose foods that you love. Find recipes that you can make a delicious flavors. In the following, you can find the simple examples of dishes. They are ideal for low-calorie meals.Tomato soup (42 kcal per 100 grams)
- Tomatoes — 700 Grams;
- Onions — 2 Pieces;
- Garlic — 1-2 Cloves;
- Flour — 5 Tbsp. L.;
- Vegetable Oil — 3 Tbsp. L.;
- Tomato Paste — 100 Grams;
- Salt, pepper — to taste.
- In a pan, add the vegetable oil and fry the finely chopped onion.
- Put you admit there the flour and the tomato paste, mix everything carefully.
- After 5 minutes, place the garlic and the chopped tomatoes into small pieces.
- Finally, add 0.5 liters of water and bring to a boil.
- Reduce the flame and cook the dish for another half hour. Add to taste pepper and salt.
- Soup blender chop, so that it is homogeneous. On request, you can add fresh herbs.
- Oatmeal (or bran) — 250 grams;
- Milk — 0.5 Liters;
- Eggs — 2 PCs.;
- Sunflower Oil — 2 Tbsp. L.;
- Salt, sugar — to taste.
- Fill out the flakes with water and give to swell. Then granulato a lot of Mixer.
- Add Milk, Eggs, Salt, Sugar. All thoroughly mixed.
- On a hot pan pour the batter and fry pancakes on both sides.
- Low-Fat cottage cheese (1% fat) — 150 grams;
- Sugar — 2 Tbsp. L.;
- Semolina or oat bran — 2-3 tbsp. L.;
- egg — 1 PC.
- Quark, sugar and bran and mix well.
- Way add the egg and again.
- They form small balls of the resulting dough.
- Put the pan with water on the stove. When it boils, add the salt.
- Cook the balls in boiling water for about 1-2 minutes.
We always want to look good and be healthy. But it is impossible, when a person is overweight. In order to lose weight, you need to complete your life style and especially food. A healthy diet can be not only useful, but also delicious. If you really decided to change yourself, then nothing can place your request, and this article would be a good tip. We are confident that you will have success!