Diet for weight loss: menu, recipes, home, essence

The topic of the article — proper nutrition for weight loss. We would like to inform about the benefits of Breakfast for weight loss, give tips that make the process of weight reduction.

Diet for weight loss

The essence of proper nutrition

Quick weight loss with the help of a strict diet leads generally lead to the desired results. Not only are all the people are not returning to the normal nutrition these indicators can attach.

The basis of any method of weight reduction will present a tremendous burden on the body. Therefore, it is not surprising that the body, out of fear, a limited diet, begin fat deposits accumulate. And in this case, the help of the right diet (PP).

In choosing the right diet for weight loss at home, to protect you against anxiety, nervousness and Depression. You start in any other way to treat a healthy diet, your well-being and also the outer appearance.

The most difficult thing is plans in weight loss — the.

Nutritionists advise to some of the rules that facilitate the process of weight reduction:

  1. The correct setting. You live the way you want it, do not deny yourself in the large and small pleasures. The loss of even modest weight loss consider it as a victory. Don't scold yourself, when on the eve to eat the forbidden food after 18.00.
  2. Be A Realist. Only a few people can lose for 30 days, weight 20-30 kg. You can Not ask for more than you can give. If you lost 3-5 kg in weight — this is the result to which they aspire. The more weight lost does not return.
  3. You can ask the help of relatives. Not enough willpower to lose weight? Are you looking for the support of relatives. Ask someone from the family along with you to go on a diet or to exercise. Spouse instead of Junk-Food for dinner, eat a light and healthy salad.
  4. Gradually change your diet. If you decide to proceed with a new day, any Junk Food to give up, which after some time felt aversion to your company. New products should gradually in the diet. And the body gets used to useful products, and you will be less nervous.
  5. Take note of the fluid intake. The day you drink at least 2 liters of pure water without Gas. They will give you the energy, cleanses the body of harmful substances.
  6. Selection of methods of weight loss. If for you the preferred method to weight loss is a diet, you will notice the, for your health and taste preferences.

At observance of recommendations of the above-described, you can lose excess weight with ease, and will understand that a healthy diet is an exciting and pleasant experience.

Diet without diet

Now, you are on the right diet for losing weight? Then let's see what concepts it is based.

A healthy diet includes the observance of certain rules:

  • The exception of sweet and flour products from the diet. Replace sugar and honey. Instead of chocolate, and Halva eat fresh and ripe fruits.
  • Replacement of carbohydrates that are quickly absorbed "slowly". You eat the porridge from buckwheat, millet, crisp bread without yeast and sugar, whole-grain bread.
  • The rejection of pastries and white bread. Replace these products-baked bread and rye bread.
  • Use of a specific weight parts of the food. You can buy special scales to measure the weight of food. Per meal more than 0.2 kg of non-food products.
  • Rejection of sausages and fried foods. Healthy eating — what steamed cooked, in the oven, and even in multicookings. Boil and cook the products, but do not fry. Fatty foods — the worst enemy of a slim figure and a healthy diet.
  • The consumption of small quantities of animal fats. You can eat in the Butter, but only in small quantities. Better you use in the kitchen, vegetable oils, such as olive oil since it is one of the most useful.
  • Inclusion in the diet of fresh vegetables. Prepare to be out of them in salads, boil or simmer. For salads you can use the oil from the olives, omit cream, and Mayonnaise. Amount of salt to reduce it.
  • Inclusion in the diet of foods rich in proteins. Do you prefer low-fat varieties meat (Turkey, rabbit, chicken), Guinea pigs, fish, low-fat.
  • The consumption of low-fat dairy products. You can drink Kefir, because this drink stimulates the digestion, whereby the food is broken down faster.
  • Rejection of alcoholic beverages. Alcohol damages health and causes appetite.

Power Mode

proper nutrition

If you would like to learn how to eat a balanced home, then you should reevaluate your fluid intake. Actually, it is not so easy as it might seem at first glance, since you'll need to change your usual mode.

Rather, there are three times of the day? Now you increase the number of meals up to 6 times.

By the diet five times a day, reduce the intervals between the meals. You will not be hungry, which means that the body fat on the body.

Nutritionists advise to adhere to a certain mode:

  • 7.30 am — the first recording of the food;
  • 9.30—10.00 am — second meal;
  • 12.30—13.30 — lunch;
  • 14.30—15.30 — between meal;
  • 18.30—19.30 — the last meal.

After 19.30 you can drink only water.

Breakfast with the right nutrition for losing weight

Most of the people trying unsuccessfully to lose weight, there are some similarities — you ignore the Breakfast. What is the similarity of the daily routine is full of people who do not get rid of excess weight? They are extremely rare early pieces. In this case, the System is the right diet is particularly effective for such people.

In the case if the disregard of the Breakfast wearing a regular character, the body is to eat weaned in the morning, and after waking up, no appetite.

Remember, a hearty Breakfast — the key to successful slimming!

Breakfast, consisting of protein and carbohydrates, helps to reduce the weight, but also form the right eating habits. The Breakfast feast of the people, there is no need to do a Snack, and in the night you will want to eat less. The basic help of the right diet for weight loss. Apart from that, such a diet improves mood and metabolism, charges the positive energy and vivacity for the whole day.

It is important to take into account the rule — not the fabrics, the proper, balanced and healthy diet for weight loss is capable to the body with minerals and vitamins. Therefore, when you lose weight necessarily, take vitamin complexes.

Fluid intake

Dietetics is based on the right diet. Menu for weight loss does the attention to the drinking regime.

Water is involved in many processes in the body. You need for the maintenance of the life activity, the proper functioning of the digestive tract.

Diet for quick weight loss at home has some Tricks:

  1. Half an hour before eating, drink 250 ml of pure water at room temperature. Liquid partially fills the stomach, which means that slightly dull feeling of hunger.
  2. Not from food and water, especially sweet tea. This could be the process of fermentation in the stomach. You can drink tea or other drinks you can after the food half an hour later.

Sample menu proper diet for losing weight

You can even elaborate menus for weight loss, there is nothing complicated. Remember, in the basic menu for the lowering of the weight the healthy and natural food.

For the composition of the diet, you use the menus, the learning proposed nutrition science:

MealProductsExample menu
1 BreakfastComplex Carbs, Protein ProductsTea or coffee;

Bunting, welded on the water, with the addition of nuts or fresh berries;

0.1 kg of cottage cheese or yogurt with cinnamon; 2 boiled eggs

2 BreakfastFresh fruit and vegetables0.1 kg of salad of fruit or vegetables seasoned with yogurt;

2 bread

LunchFiber, animal proteins, complex carbohydratesThe soup on low-fat meat or vegetable broth; cooked meat;

Vegetable salad with olive oil

Afternoon snackVegetable Fats, VegetableSalad vegetables (e.g. carrots and tomatoes) — 0.1 kg;

Nuts, Dried Fruits

DinnerVegetables with animal proteinsBoiled or baked fish with steamed vegetables;

Salad with oil olive and balsamic vinegar

For the nightSour milk is not fat-the end productsA glass of butter milk or yogurt

Your power supply must fit your food tastes, age, gender and pursuits.

Diet for men

The menu, shown above, is perfect for the female gender. But for men, in the development of the right diet to lose weight, please note some points:

  • Body men need an extra dose of protein from low-fat varieties of meat or fish;
  • pay attention to the presence of vegetables and fruit in the diet, since some of the representatives of the stronger sex believe that only the potatoes are an important vegetable in the diet;
  • in the diet of the man prebiotics must, in yogurt, Sauerkraut and Kefir;
  • alcoholic drinks affect the well-being and impede weight loss. So alcohol is better to completely exclude, but in the first time you can not spirits to drink more than a glass of wine or glasses.

Nutrition for children

proper nutrition

To develop the most difficult is the proper diet for losing weight the most home for young people. This is due to the fact that the growing organism needs plenty of vitamins and minerals. But if you ignore the principles of proper nutrition, in some cases, it may obesity childhood.

Diet, a teenager must consist of foods rich in vitamins as well as natural and healthy foods. In the compilation of the menu for a teenager you follow a few rules:

  1. For the preparation of dishes use only fresh vegetables. Avoid The Use Of Preservatives, Ready Meals, Instant Noodles.
  2. A teenager food culture. You explain to him about the importance of regular intake of food, adherence to the diet.
  3. You explain to young people that alcohol and snacking — is an optional condition of communication with peers.
  4. Make sure that the child didn't eat Chips, fast Food, or sweets.

The specifics of the diet of athletes

Diet for athletes in the home has its own peculiarities. People who are active in Sport, consume a lot of energy. For this reason, your diet needs to be replaced.

In the development of sports nutrition you will observe the following guidelines:

  1. Are not allowed in the menu of sweets and sugar. These "empty" calories, do not bring to no benefit for the body.
  2. In any court of the athletes present in proteins and complex carbohydrates need to be — you are helping to repair the muscles.

In the compilation of the sports menu, you should consultation with your Trainer.

Meals for fat burning

Dietetics offers a large number of dishes, to burn which fat effectively. These dishes help not only lose weight, but also enrich the body with necessary and useful vitamins.

Vegetable soup

Products:

  • Cabbage — 0.4 kg;
  • Tomatoes — 5 PCs.;
  • Onion — 5 Heads;
  • Carrots — 2 Pieces;
  • Peppers — 2 PCs;
  • Celery — 4 stalks;
  • Parsley — 1 Bunch;
  • Chicken Broth — 3.5 L.

Preparation:

  1. All products fine cut.
  2. Sauté the onion, add the Rest of the ingredients (excluding celery), pour the broth.
  3. The broth should cover the vegetables completely.
  4. Bring the soup to a boil, add the celery.
  5. In the ten minutes prior to readiness the Bay leaf in the soup.
  6. After cooking turn off the stove and leave the soup a little.

Radish with squid

This salad is perfect for a dinner.

Products:

  • Vegetable Oil — 40 G;
  • Vinegar — 40 G;
  • Parsley — 1 Bunch;
  • Calamari — 0.3 kg;
  • Radish — 2 PCs.

Preparation:

  1. Finely chop the parsley.
  2. Fresh radishes, such as cooked Calamari, chop into strips, add the oil, vinegar.
  3. Mix everything, add a little salt and parsley garnish.

Diet for quick weight loss

With the help of a healthy and healthy food that you lose not be able to quickly weight — this effect can only be achieved with the help of strict diets. But with the right diet, there is an advantage over a strict diet lasting results.

There are some Tricks with which you can speed up the process of weight loss:

  1. Stick to drinking water reduces Hunger.
  2. You eat every 3-4 hours, but in small portions. Frequent eating speeds up the metabolism.
  3. Their primary food of fruit, vegetables and berries. In smaller quantities, you can eat lean meat and fish.
  4. You eat cinnamon, pepper and coriander these spices stimulate digestion.
  5. In the case of attacks of hunger, you eat a little nuts or dried fruits.
  6. You drink green tea, because it stimulates the body to recycle the latent fat reserves into energy.
  7. In sports, spend more time outdoors.

The compilation of the program, slimming

exercises for losing weight

At home, you can remove the create an individual program. For starters, you calculate the personal sales, the abbreviated name of GLD. You will get the energy (in calories) by the body for normal function.

GLD is, according to the following formula Harissa calculated Benedict:

For MenFor Women
12.7 x growth + 6.3 x weight - 6.8 x age + 66 = SVHC4.7 x height + 4.3 x weight - 4.7 x age + 655 = SVHC

The result is an indicator for the energy of the body in the normal state. In the compilation of the diet program to reduce weight, do not forget to take into account the degree of activity.

For the calculation of the indicator organism calories consumed, use the following multipliers:

  • 0,8 — 1,0 — for seated persons;
  • 0,9 — 1,1 — for people with moderate activity (daily walking or visit the gym several times a week);
  • 1,0 — 1,2 for active people (the regular visits to the gym).

How to save the result

In the transition to PP for the preparation of the tedious work to themselves. The first results you will notice after a month. And, what is important, will notice the improvement in every other month.

Rules for the fixing of the result:

  • you hold to comply with the proper diet, you reduce the number of necessary calories for you;
  • Sports;
  • you sleep at least 8 hours;
  • you stick to the diet, drink plenty of water.