Proper nutrition for weight loss
Sensible weight loss requires a change in nutrition, but excess pounds talking about the errors in his organization. How to lose weight? You need to balance the power. The right combination of products helps to eliminate excess weight even in adulthood, provided the healthy taste habits.
The basic principles of proper nutrition for weight loss
With a proper diet for weight loss, you need to:
- Always for Breakfast. Morning meal gives you energy for the day.
- To make the right snacking treats in the form of nuts, vegetables, and fruits.
- To eat at certain hours. The majority of calories should be taken in the morning and afternoon.
- Eat frequent, small meals. Mostly proper nutrition 5 times a day.
- Thoroughly chew every bite. Well crushed food is better digested, promotes weight loss, saturation, eliminates the deficiency of nutrients.
- Keep a record of food per day.
What foods promote weight loss
Products used in food that help lose weight in different ways. Protein foods dulls the hunger, retains a sense of fullness after food for a long time. People eating less, is not formed in the body a surplus of calories that leads to increase in weight. The correct promote weight loss:
- cheese fat content of 0% or 1%;
- chicken breast;
- eggs (2-3 pieces per week);
- nuts (not more than 30-40 g per day).
Another view of the right food contributes to the rapid burning of fats in the diet. I agree with that not all nutritionists. However, certain foods for weight loss, according to studies, cause the body to work very hard to spend a significant amount of eaten calories. To such food include:
- grapefruit is recommended to eat a quarter of an hour before meals to enhance the digestive process;
- pineapple contains low levels of fruit sugar;
- sharp seasonings (pepper, garlic, horseradish, mustard);
- fresh ginger root.
Proper diet for weight loss involves eating foods reduced calories. For example, the average cake has 300-400 kcal, and in the big Apple is not more than 100. Fruit, in contrast to the sweet, gives confidence in its fullness. Based on this effective diet for weight loss. Such food contributes to the proper unloading of the body. Food list includes:
- vegetables, fruits, except potatoes, cherries, grapes, bananas;
- fish low-fat varieties;
- diet dairy products;
- low-fat cheese;
Product compatibility table
|About great compatible product||With the average compatibility of the products||P – poor compatibility products|
|Lean meat, fish, poultry||1||P||P||P||P||P||P||P||P||On||With||P||P||P||P||P||P|
|Bread, potatoes, cereals||7||P||With||On||On||On||P||P||P||On||On||P||P||With||P||With||P|
|Acidic fruits, tomatoes||8||P||P||On||On||On||P||P||With||On||With||P||With||On||P||On||P|
|Sweet fruits, dried fruits||9||P||P||P||With||With||P||P||With||On||With||With||On||P||P||With||P|
|Green vegetables without starch||10||On||On||On||On||On||On||On||On||On||On||P||On||On||On||On||P|
How to make a balanced menu for each day
Balanced menus for the week involves the proper combination of proteins, fats, carbohydrates. The diet includes foods for weight loss rich in fiber and fibers. You can eat lean meats, fish, seafood. Baked goods must be wholemeal. It is helpful to drink plenty of still water, freshly squeezed fruit and vegetable juices. Proper menu for weight loss includes dairy products with low fat. The restrictions relating to junk food with artificial additives stimulating appetite.
Sample menu of proper nutrition for weight loss for a week
|Breakfast||Second Breakfast||Lunch||Afternoon tea||Dinner|
|PN||Oatmeal with milk and 2 tsp of honey, baked Apple with cinnamon, nuts – 20 g, tea or coffee||Yogurt – 1 tbsp., 1 fruit||Soup meat, cutlet fish or chicken with garnish||Dark chocolate – 20 g, tea||Boiled fish, fruit salad with yogurt|
|W||Buckwheat porridge with chicken breast and tomato sauce, tea or coffee with 1 tsp of honey||Yogurt – 1 tbsp., marmalade||Vegetable soup, cabbage stew with meat, slice of bread, tea or compote.||Tea – 1 tbsp, oatmeal cookies||Cottage cheese with 1 tbsp sour cream, 1 fruit|
|MS||An omelette with 1 egg and 2 whites, salad of pickled cabbage, a slice of bread with bran, tea or coffee with 1 tsp of honey.||Cottage cheese with dried fruit and 1 tbsp sour cream||Fish stew with rice a side dish, salad, tea or coffee||Smoothie – 1 tbsp. of marshmallow||Fish or chicken with broccoli sauce|
|Thu||Granola, dressed with yogurt or milk, fruit, coffee or tea||Sandwich buns, cheese, tomato and greens||Chicken soup, beef goulash with buckwheat, vegetable salad||Fruit salad with cream, coffee or tea||Fish stew with fresh vegetables or pasta|
|PT||Milk rice porridge with dried fruit, coffee or tea||Fruit juice – 1 tbsp., cookies||Soup, pot roast with mashed potatoes, vegetable salad||Cocoa – 1 tbsp., any fruit||Salmon steak, dry wine – 1 glass|
|SB||Cheese cakes with 1 tbsp sour cream and 1 tsp. honey||Fruit salad with cream||Fish soup, fish boiled with any garnish, dry white wine – 1 glass||Citrus juice – 1 tbsp, biscuits or sponge cake||The meat is grilled, vegetable salad, dry red wine – 1 glass|
|Sun||Cottage cheese casserole with fruit, coffee or tea||Fruit salad||Fried meat with garnish, salad, vegetables||Tomato juice – 1 tbsp., bread with cheese||Meat stewed with wild or brown rice or potatoes, salad of pickled cabbage|
Delicious recipes for weight loss
The right foods for weight loss – good opportunity for girls to get rid of fullness and complexes, raise self-esteem. Wellness the diet not only useful for health and figure. Proper nutrition for weight loss requires will power, a pleasure. Rational eating not creates emotional tension. Proper meals contain a small amount of calories, provide the body with valuable nutrients, vitamins and minerals.
In the morning you can prepare a proper cheesecake dessert for weight loss that gives a good mood for the day. For meals need low-fat cottage cheese (150 g), yogurt (0.5 Cup), banana, peach and a few pieces of pineapple. Procedure:
- Slice fruit, chop in a blender.
- Add cheese, stir.
- Add the yogurt, again mix well.
Another option proper Breakfast – scrambled eggs cooked in a frying pan. It needs eggs (2-3 PCs.), low-fat milk (1 Cup), tomato, salt, pepper and spices. Procedure:
- Whisk the eggs with the milk, using a whisk or fork.
- Tomato cut into slices, fry in pan without oil.
- Pour the beaten eggs.
- Add the spices on top.
- Cover skillet, cook for 15 minutes on low heat.
Fish cooked in a double boiler, suitable for a proper daily nutrition when losing weight. You will need fillet (200g), a little vegetable oil, Basil, pepper mixture, lemon juice (1 tsp). Procedure:
- Add seasonings to the vegetable oil.
- RUB the fish with the mixture.
- Wrap the fillet in foil, place in the steamer.
- Baste the fish with lemon juice.
Chicken on the grill is a wonderful way to diversify a proper diet for weight loss. Heat treatment removes the fat from the meat that makes the dish diet. You will need chicken fillet (200 g), dried herbs (1 tsp), pepper, garlic, salt. Procedure:
- RUB the fillets with spices.
- Put the chicken in the form and put in the oven.
- Bake for half an hour at 180 degrees.
For a proper evening meal for weight loss suitable vegetables baked under a cheese cap. You will need cheese (50-70 g) and natural yoghurt (100 ml), spices, salt and veggies (sweet red pepper, broccoli, cauliflower, carrots, potatoes). Procedure:
- Peel and chop the vegetables.
- Grease the molds with vegetable oil, put all chopped.
- Combine the yogurt, salt, spices.
- Pour the ground veggies.
- Grate cheese, sprinkle it on top.
- Bake vegetables 40 minutes at 220 degrees.
As the correct for weight loss dinner, you can cook the zucchini slices in the oven. You will also need dry grass (1 tsp), garlic powder (1/4 tsp), olive oil (2 tbsp), cheese (50 g), twigs of greenery. Procedure:
- Cut the zucchini slices, peel them from the skin.
- Mix the salt, herbs, garlic.
- Sprinkle the slices with the mixture, pour oil.
- Put the zucchini in the form, the laid parchment.
- Bake 10 minutes at 180 degrees.
- Grate cheese, add chopped greens.
- Sprinkle zucchini, bake for another 5 minutes.
Video: how to eat to lose weight man and woman
After reviewing the first video, you will learn how to organize meals aimed at getting rid of excess weight. Matter the number of meals per day. It is important, what products are present in the diet. The second video contains valuable recommendations for the proper organization of the meal. Devote time to view it, you will learn what common mistakes in the diet, leading to obesity, and possibly weight loss for the week.
The recommendations of doctors, nutritionists
Tips Of Elena Malysheva
Reviews and results thinner
Natalia, 38 years
Gained a dozen pounds in an unhealthy diet, I saw myself in the photo, realized that I need to deal with it. Tried different diets for weight loss. All fixed going to the endocrinologist, where I was advised a proper diet. At first it was uncomfortable. Then the craving for bad food was gone. For three months, took 12 kg.
Anna, 32 years
Always had problems with the intestines, and after pregnancy is well recovered. I decided to change the diet for weight loss. Eliminated all harmful, guided by instinct. The condition of the bowels had improved, was thrush. After giving up the sweets normalize the skin. The weight gradually decreases.
Decided to improve your health with proper nutrition. Managed to lose about 6 pounds. Try not to eat sweet. Gradually is craving for bad foods. Cook meat, fish, vegetables in the steamer for weight loss. Eat cheese, eggs, nuts, fruits. The volume of the stomach decreased.