Hard diet, designed to get rid of excess weight considerably damage the body. The resignation of certain products and the drastic reduction of the energy value of food allow you to lose weight quickly but disturbs the metabolism. That is why after you return to the usual diet, you experience a rapid weight gain, digestive problems and failures in the functioning of the body. In addition, the length of the malnutrition leads to deficiency of basic micronutrients and vitamins. To lose weight properly, it is necessary to observe the following rules:
- Eat varied. In the diet should contain proteins and fats with carbohydrates, as this will maintain the balance of macro and micronutrients. When this daily the energy value of food should not exceed the indicators in 1200 and 1600 kcal for women and men, respectively.
- Respect the right proportions of fats, carbohydrates and proteins, at the same time increase the consumption of vegetables (both fresh and thermally processed). This food group gives your body a lot of vitamins and fiber, which not only normalizes the functioning of the gastrointestinal tract, but it also purifies.
- Reduce to a minimum the proportion of carbohydrates rapid on the daily menu. They are the ones that allow the growth of the body fat and cause diabetes mellitus. Sugar, large variety of desserts and sweets, you need to replace the fruit.
- Limit the consumption of fats. Totally give them up is not viable, because as oil and butter contain a variety of objects of value the micronutrients. However fatty varieties of meat or fish, it is best to replace meatless.
- Eat enough fermented foods. Are the rich necessary for the body calcium and contain large amount of protein, however, you have to choose the kefir and low-fat cottage cheese.
- To comply with the regime. Rare and abundant meals lead to the slowing of the metabolism. To speed up the metabolism and accelerate the slimming process, there are each 3-4 hours by small portions. This will also reduce the volume of the stomach and accelerate the onset of satiety.
- Reduce the amount of salt intake. And is already quite in the food, and the excess of sodium chloride leads to many diseases.
- Cook properly. That is to say, completely give up zazharivaniya of products in favor of extinction, and steam.
- Quit drinking alcohol. Alcohol is a source of "empty" calories, especially if you combine the hives with abundant food.
- Drink a lot of liquid. Priority should be given to drinking water, tea and coffee without sugar, as well as the natural juices and compotes of berries. In this latter case, you must replace the sugar artificial sweeteners.
These principles it is necessary to follow constantly, then the excess weight quickly goes away and is guaranteed not to return. Dietary restrictions does not mean a total rejection of gastronomic delights. The following sample menu of recipes allows you to eat very varied and tasty.
How to plan the menu
First of all, it is necessary to pay attention to the intake of food. In the article they give an example of a weekly menu, daily energy whose value does not exceed that recommended by the standard. To compose the diet yourself, follow the restrictions.
In addition, every day should be a sufficient number of different types of food. The greater part of the diet should be fruits and vegetables. They ensure the replenishment of vitamins and minerals, the reserves of the organism and are rich in fiber, it gives the feeling of satiety.
Around a quarter of a healthy daily menu, which constitute the protein. As your source for use in an optimal way dairy products, as well as low-fat fish and meat. In about the same amount of volume you must eat cereals and legumes. Draw the body with energy that is assimilated slowly. In addition, complex carbohydrates are not deposited under the skin in the form of fat.
The last point is the importance of emissions of power. Example of menu for the week consists of 4 meals, but between them it is useful to eat an apple or a small handful of nuts. This will prevent the hunger and activates the metabolism.
Sample menu for a week recipes</1_img>
Listed below are some of the recipes of delicious and very useful for weight loss dishes. In the case of the exact description of the finished product is not given, it is necessary to eat recommended by nutritionists of the amount of food. For the porridge as a side dish , or independently of, the kitchen is 150 g, for the soup – 250 ml, for the fish and the meat of not more than 120.Dairy products for one can eat about 200 ml (a glass of yogurt, for example). In terms of vegetables, it can be used practically in unlimited quantities.
MondayAt breakfast , prepare a unusual omelet with veggies cottage cheese:
- 2 eggs;
- 50 grams of broth of spinach and cottage cheese;
- tablespoon of oil (vegetable).
Mix the eggs with a couple of tablespoons of water, cottage cheese, and foverentur previously in oil of spinach. Under the lid of the carrying of the tortilla until you are ready.
At lunch eat a serving of chicken broth with vegetables and pasta. As a snack , ideal for a cup of yogurt and a vanilla no-sugar fruit (e.g., kiwi fruit). The dinner can be without the oil and salt on the fish (prepared in aluminum foil with the addition of aromatic herbs) and a salad of cabbage with carrots and apples. Tuesday In the breakfast boil the porridge in water or milk, drink a glass of tea or coffee without sugar. At lunch you can do folliculos germinaret of veal with side dish of rice:
- a piece of lean beef weighing up to 1 kg;
- half a cup of rice;
- the spices (bay leaf and a few peppercorns);
- the green of the fennel and parsley;
- a small fresh cucumber;
- tablespoon of soy sauce.
To prepare this delicious dish it is necessary to start the previous day, to moisten the rice in water and leaving it in the fridge during the night.The next day folliculos germinaret beef:
- To do this, obmyty a piece of meat, is poured into cold water, cook a couple of minutes after boiling, after which the fat in the broth melts.
- Cut into several large pieces of meat is placed back in the water with a little salt and spices.
- After 50 minutes of boiling , add the beam is greenand not molere fecerunt), ulcus 10 minutes more and remove the prepared meat from the broth.
In parallel to boil rinse the rice in 1 glass of water before your ferveret. Add the dressing , chopped, cucumber, and soy sauce, mix well. A third of folliculos germinaret of the meat and cut it in pieces, and eat with the rice, and the rest store in the fridge. The meat can also be used for the preparation of sandwiches and salads.
The snack of today is the fruit and mineral water.
In the dinner, drink a glass of yogurt and eat a portion of salad vegetables.
Wednesday In the breakfast you prepare a couple of sandwiches with yesterday's boiled beef and slices of fresh cucumber, brew the coffee.
Lunch can be meatless pulmenti.
In the snack right diet rich:
- the package of broth (up to 1.5%), curd;
- 1 egg;
- 2 tablespoons of semolina;
- a little bit of vegetable oil.
Making the dough of eggs, cheese, and monkey, to form small cheesecakes and sauté in the oil until a golden crust forms. You can add a tablespoon of honey power.
At dinner today – steamed fish and fresh vegetables. Thursday Breakfast – the portion of wheat and oats in the water, the tea with sugar substitute and a solid chunk of cheese. As the lunch ideal soup of fresh or dried mushrooms:</2_img>
- half a glass of fresh or pre-folliculos germinaret dried mushrooms;
- 1 Capsicum annuum;
- a small onion
- 1 carrot, medium size.
- tablespoon of olive oil.
In a liter of boiling water with a little salt water add peeled and chopped potatoes. Finely chop the mushrooms, onion, rub the carrot with a coarse grater, and lightly brown the mixture. Then, add the vegetables and mushrooms in a pan with the potatoes, cook for no less than half an hour, add, if the presentation of the vegetables.
In the snack, make a salad of cucumber, cabbage and meat with the lemon juice. The dinner is desirable in natural yoghurt and 1 totum grain tortam. Friday In the breakfast you can eat fresh non-fat cottage cheese with a small amount of honey. Lunch – cooked in the oven sole with tomato and cheese:
- a medium-sized fish;
- 50 g of parmesan cheese
- lemon juice, pepper.
Clean the fish, wash, lay them out on a sheet of aluminum foil, drizzle with a little lemon and pepper. Top evenly decompose cups of tomato and sprinkle with cheese. The aluminum foil, tightly wrap and send plaice in the oven 25 minutes.
As a snack eat a fruit salad and drink mineral water. Dinner can be any vegetable salads and a glass of kefir. Saturday Today on the breakfast – pot of cottage cheese with raisins:
- the package of the curd;
- the pair of eggs;
- one-third cup of washed raisins;
- 3 tablespoons of flour.
Mix the yolks of the eggs with the cottage cheese, the raisins and the flour, then add the well protein shakes. Put cotagium caseum the dough in the baking pan, and send to the half hour in the oven (temperature — 180⁰).
In the lunch eat a serving of chicken breast cooked with buckwheat. The snack of today – fruit and kefir. At the dinner , ideal for baked fish with salad. Sunday The breakfast can be sandwiches with fresh cheese and tomato, as well as taking a cup of coffee. In the lunch eat the vegetable dish of beetroot soup. Sunday afternoon snack – a cup of yogurt and a small, integral piece. At dinner, make meatballs: </3_img>
- 200 g of minced meat (veal);
- ½ Cup boiled rice;
- an egg;
- tablespoon of oil.
The minced meat lightly with salt and pepper, then mix with the egg and the rice. In the caldario liquefactam brown the onion, add half a cup of water and bring to a boil. In the oil the onion in the sauce and carefully drop one by one the balls with minced meat, rice, lap top and turn the heat down to a minimum. Fry about 20 minutes.
Following the recommendations of nutrition and competently forming the diet, you can in a record time of a short period of time to restore the excess weight. And taking advantage of copy of the charter of the nutrition for weight loss in a week with recipes, you can eat delicious and healthy.