Proper food is products that include all the necessary vitamins and trace elements.They help the body compensate for energy, maintain health and contribute to weight loss.
Basic about proper nutrition for weight loss
The process of losing weight at home is a stress period.Therefore The body must refill all the beneficial substancesThere is lost with kilograms.And before you change the diet, it is important to calculate the body mass index.
You can't limit yourself to a type of diet.Proper nutrition includes in A wide range of useful recipes and products for weight loss.
Basic about proper nutrition for weight loss at home:
- A number of diets.You can choose products to your liking and enrich the menu with them;
- Rejection of hunger and overeating;
- Fresh of products.Fresh fruits and vegetables contain a lot of fiber.They contribute to improving metabolism and contain the required amount of vitamins;
- Food compatibility.Some products are not used in a meal.They may have a negative impact on the body together;
- Calculation of Calopies - This is the most important factor in the process of losing weight.You must choose the daily norm and follow it.
- The use of the amount of liquid required. Water is the most important product of proper nutrition.The more water is drunk in one day, the better.
Where should i start?
In the modern world, the food is widely developed.To start losing weight on proper nutrition, it is important not to succumb to temptations.A woman needs to eat healthy and healthy food.
- The first thing to do when losing is to make a menu for a day/week/month.
- Further, Make a daily schedule for meals.It is best to divide it into 5 doses.
- It is important to paint the menu for every day in the hour.
- To switch to proper nutrition for weight loss is gradually important.Need To remove it from the usual menu smooth food that contains Simple carbohydrates.This is sweet, baking, fried, smoked and other harmful food.
Proper transition to proper nutrition
To protect herself from collapse, a woman needs Exclude a sharp transition to a new diet. It is necessary to gradually remove harmful products and replace them with useful.
Important Prevent hunger when you lose weight.The body must always be full, otherwise overeating cannot be avoided.
What should be the diet?
The diet with proper nutrition for weight loss for each day should contains a complete range of proteins, fat and carbohydrates.They will be well absorbed in the body and enrich it with vitamins and useful substances.
How to make a diet for weight loss?And The right diet should include 5 mealsFor example:
- Breakfast.Oatmeal or buckwheat porridge on the water without sugar and salt.You can add fruits, berries or nuts;
- Snack - yogurt, fruit or vegetable;
- Lunch - light soup or other - vegetables with low -fat meat;
- Snack - only vegetables or unsweetened yogurt;
- Dinner - more fiber - vegetables and fish;You can a piece of chicken.
Don't forget water during weight loss. It is necessary to consume 2 liters of clean water a day.
List of products
Product list for proper nutrition And lose weight must be enriched with a necessary supply of beneficial substances.
To foods that contains “slow” fat, includes:
- olives, corn and sunflower oil;
- varieties of nuts (sunflower seeds and others);
- Avocado;
- Dark chocolate with maximum cocoa content.
A large number squirrel Contained in:
- fat fat meat;
- eggs without egg yolk;
- Fish and seafood;
- Cheese products, up to 30% fat;
- Dairy products with minimal fat content.
The number of slow carbohydratesthat is not reflected in weight, you can find in:
- grain (buckwheat, rice, oatmeal and millet);
- Macarone products made of 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 enrich the menu significantly and make it not only useful but also tasty.
Tips for women after 30
Proper nutrition for weight loss at home For women to 30 It should include products rich in calcium.It is after 30 years that a significant decrease in this substance in the body occurs.
Proper nutrition at home involves an exception From the diet with a woman with alcohol and coffee drinks.
When losing weight, the use of canned food, smoked meat and Food with a high cholesterol content is prohibited.
In the weight loss menu, you need to include as many vegetables and fruits as possibleTo resume metabolism and stabilize the vitamin balance of the body.
Proper nutrition for weight loss at home for women over 40 Depends on the individual properties.
At this age, metabolism slows down due to hormonal changes.A complete transition to proper nutrition improves health status and promotes weight loss.
Food should contain a low amount of kcal, but at the same time be as useful as possible.
In the weight loss menu, it is necessary to include products that accelerate metabolism and improve digestion:
- Dairy products;
- Sort with fat fat of meat/fish;
- cereal;
- vegetables, fruits;
- green;
- Fish and seafood, etc.
Menu and diet for a week
Calculate the daily norm for the necessary substances and kcal. The number of proteins, fat and carbohydrates for each day is:
- 50% - carbohydrates;
- 30% - proteins;
- 20% - fat.
As per the right nutritional arrangement The headdiet should be vegetables and fruits. It is better to use all high calorie products in the morning while not exceeding the daily calorie frequency.
Then a week's menu for proper nutrition when you lose weight:
Man
- Breakfast: Rice porridge with pumpkin;
- Snack: Cottage cheese with low fat fat;
- Lunch: Soup with low fat;Baked salmon with vegetables;
- Snack: 1 large apple;
- Dinner: Vegetable salad and cooked breast.
Tuesday
- Oatmeal porridge and a slice of solid cheese;
- dried fruits;
- Vegetable soup, cooked buckwheat and baked fish with low fat fat;
- Low -fat yogurt;
- Cottage cheese stew and green tea.
Cf.
- Loof cottage cheese and 1 egg;
- 1 banana;
- Puree soup, rice porridge and baked fish;
- 2 apples;
- boiled breast with vegetables;
Th
- Omelet with vegetables;
- A handful of nuts;
- Vegetable soup, steamed potato potatoes;
- Kefir;
- Vegetable salad and 120 g of fish.
Pt
- Buckwheat porridge in milk and 1 eggs;
- Fruits;
- Vegetable soup, buckwheat porridge, boiled breast;
- 1 non -fat yogurt;
- Fresh vegetable salad, steamed fish.
Sat.
- Loof cottage cheese and 1 egg;
- 1 banana;
- Vegetable soup, vegetables and sternum;
- dried fruits;
- Baked fish and rice with vegetables.
Sun.
- Oatmeal porridge, 2 cheese cakes;
- 1 banana;
- Puree soup, buckwheat with low -fat fish;
- Cottage cheese with low fat fat;
- Salad from fresh vegetables and chest.
To make a menu for a week for weight loss, It is important to take into account the physical or mental stress of the body during the day.
Program for a month
The program for proper nutrition for weight loss in one month includes the following:
- fractional nutrition;
- products compatibility;
- Distribution of proteins, fat and carbohydrates;
- Use of low kcal products;
- The consideration of fiber;
- a ban on salt and sugar;
- Regular use of clean water;
- Prohibition of flour, fat, smoked;
The most important point in this weight loss program is Caloribalance.It is important to maintain the stability of caloric consumption during the month. Calorial consumption should be more consumption.
The best recipes
Simple recipe - The casserole of chicken fillet and vegetables.
To make the casserole you need:
- Carrots (1 pc. Medium size);
- chicken fillet (200 grams);
- Cabbage color and broccoli (250 grams each);
- Cherry tomatoes (common);
- parsley;
- 30 g parmesan.
For sauce:
- chicken broth (150 ml);
- spices - pepper, nutmeg;
- Hard cheese;
- flour;
- milk or low -fat cream;
- 2 egg yolks.
Method of preparation:
Rinse the cabbage and divide into inflorescences, cook until half cooked.Add broth, cream, spices to cabbage water and cook for 5 minutes, stirring constantly the sauce.Whisk the egg yolks and add to the sauce, then leave until thickened in a water bath.
Spread the casserole mold and place cooked chicken, cabbage and carrots.Pour the sauce.Add tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust is formed.
Breakfast Recipes
Everyone knows that the best period of eating is breakfast.It is after awakening that the body is quickly able to absorb the incoming food in it.For full operation of all organs, it is important to start each morning with a glass of clean water at room temperature.
Breakfast Recipes that are healthy and lose weight include such dishes:
Frytta is vegetable
Ingredients:
- chicken eggs;
- Parmesan (optional);
- Broccoli;
- Bulgarian pepper;
- Pastel;
- tomatoes;
- green;
- onions of tears;
- Olives or vegetable oil (the vegetable composition can be changed).
Method of preparation:
We take a bowl.Whisk it 4-5 eggs.Cut the vegetables the same size.We take the pan, pour oil and heat.Then pour well mixed eggs into it, falling asleep on the vegetable composition and herbs.We sprinkle all this as desired.We put a preheated oven for 8-10 minutes.
Cottage Cheese stew for weight loss
Ingredients:
- Cottage Cheese - 250 g;
- Milk - 100 ml;
- eggs - 2 pieces;
- Vanilla
- butter (to lubricate the mold).
Method of preparation:
Whisk Cottage cheese, milk, sugar, vanilla and egg yolks with a blender.We turn everything into a homogeneous mass.Next, we beat 2 proteins separately to the state "Airness".And add all this to the curd.Mix.We spread in a greased form.We bake for 30-35 minutes at a temperature of 160-170 degrees.
Rice porridge with pumpkin
Ingredients:
- rice - 200 g;
- water;
- pumpkin:
- milk.
Method of preparation:
We clean the pumpkin, cut into cubes.We put it in a pot.Add milk, rice and a little sugar.Cook the crop until the rice is ready.
During breakfast it is better to refrain from coffee or tea if it is possible not to drink food.
Useful lunch
Lunch with proper nutrition should be full and useful.For the normal operation of the digestive system, it is necessary to use soups.When losing weight, it is important to exclude fried foods.It is better to cook it, the stew, bake or steam.
Broccoli and spinach soup
Ingredients:
- Broccoli - 500 grams (fresh/frozen);
- 2 bundle of spinach;
- 2 small pears;
- Vegetable broth;
- Low -fat -cream -200 g;
- Salt, spices.
Method of preparation:
Cook broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour broth.Cut the onion and finch spinach.After the broth was cooked, we take broccoli out of it.We take a bowl, put chopped onions, spinach and cooked broccoli in it.Grind everything with a blender until a homogeneous consistency is formed.We add all this to broth, add the cream in it and put it on the fire.
Bring the soup over low heat to a boil.Add spices.Then cook for another 5 minutes and turn off.Soup is ready!
Baked fish in the oven
Ingredients:
- salmon/carp;
- lemon;
- parsley;
- 2 tablespoons olive oil;
- Onion - 1 pc;
- Spices.
Method of preparation:
We clean the fish.Salt and pepper it to your taste.Cut the lemon into 2 halves.From one part, squeeze the juice, the other - cut into circles.Mix lemon juice with parsley, olive oil.
Then take a baking sheet and cover it with baking paper.We spread the fish on it.In the abdominal part we put the lemon circles (you can a twig of rosemary/mint).We spray all this with oil (with parsley and lemon juice).We put the arch in a circle.Put in the oven (preheated to 180 degrees).We bake for 30 minutes.
Steam chops 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.
Method of preparation:
We take bread and suck it in milk.We cut the fillet into a blender (it is possible in a meat grinding machine).Cut the onion and add it to the blender as well.Then hit the egg, salt.You can add greens and garlic.We mix all this and make chops.Then put them in a double boiler for half an hour.
What can you eat for dinner?
Dinner should be light with a high fiber content.Slowly carbohydrates are best excluded from the menu.
Green can be a great option for dinner for weight loss:
- All types of cabbage;
- Zucchini, eggplant, potatoes, pepper;
- cereal;
- Fixed varieties of pasta.
You can add animal protein to vegetable dishes in shape:
- fish;
- fat fat meat;
- egg;
- Cottage Cheese;
- legumes.
Baked salmon
Ingredients:
- 1 salmon steak;
- Salt, pepper, dry basil.
Method of preparation:
We salt salmon steak and put 20 mn in the fridge.Then we get it, pepper, add basil.Next, the fish should be wrapped in foil, sprinkled with olive oil and put in a preheated oven for 25 minutes.
Rice with vegetables For proper nutrition and weight loss
Ingredients:
- rice;
- 1 Bulgarian pepper;
- green;
- 1 onion;
- Carrots - 1 pc;
- salt, spices (pepper, turmeric);
- Corn can (or green peas).
Method of preparation:
Cook the rice (it should appear spread).Then cut the arc with cubes.Place it in a saucepan with butter and let it small for 4-5 minutes.Add grated carrots and chopped pepper.Stew for semi -consumption
Then add cooked rice, peas (corn) there.Stew for 5-7 minutes.Salt, pepper, sprinkle with turmeric and empty
Correct snacks
Sunning with proper nutrition is especially important for weight loss.To achieve the desired result, it is important to be good -but not to overeat.
For a slight snack when they lose weight they are ideal:
- Fresh fruits/vegetables;
- unsweetened yogurt or kefir;
- Cottage cheese with low fat fat;
- dried fruits;
- a handful of nuts (pistachios, cashews, hazelnuts, etc.);
- Pillars made of natural ingredients (dried fruits, lacquers, etc.);
- High quality bitter chocolate and green tea.
What are the results?
Compliance with proper nutrition and active physical activity will achieve effective weight loss.
Proper nutrition is useful for each person's health, it helps reduce mass and a decrease in fat deposits.Subject to a healthy diet, the weight is stabilized and returned to normal.