Nutrition: the menu each day to lose weight

Surely every one of us, although the day I was sitting in some type of diet. Their hundreds, and all of those are effective, if we are to believe the advertising. And she — the advertising — is very skilled, and very often brings their authors to incredible fees.

Take, for example, the diet of pierre Day a Very popular piece... that ruined the health of thousands of women and men all over the world. And as its author — the estimate of a doctor with many years of experience. The truth, after the american medical association have been ruled out. But in sales, this has not influenced.

good food for weight loss

Or this diet Elena Malysheva. It is amazing how the more popular of the tele-the country's health offers eating any kind of food packages... And what they cost favorite of many mono-diet of rice, kefir, Apple... remember even herbalife and sellers of eggs of tapeworms. Surprisingly, to what rash steps that we followed in the fight for the harmony! And now remember or better write down in a visible place:

Important! No diet, in addition to medical indications (tables 1-15), are not healthy! Do not seek what is easy, despite the positive feedback and promising photo.

Our body's each day performs a great job. Each second in it will produce millions of complex processes most of which not even scientists have yet to understand. And for your normal of the current of the body should eat. And here we will for the maintenance of the figure, POOF! — get today only the kefir. Or the apple. And so with enviable regularity.

No, without a doubt, the slimming process is not going to wait, but at what price? And then we complain about the immunity, gastritis, depression, and some girls are not in the operating... the Examples although loss.

In general, I invite you to understand that any diet, in addition to doctor, it is bad. And well in all aspects healthy, complete, rational — in general, the good food. Here, in his principles now you have to understand. How to develop a menu of the correct food for weight loss in the day-to-day girls and talk to you later.

The basic principles of the pp

In reality, good nutrition is very simple and respect its principles is fairly easy... If you live in the village and not to see all the variety of sausages, sweets, breakfast prepared and pre-cooked. You have to work hard to learn to not notice on the counters. Hey, legs, we in another department! Stomp on the vegetables, the meat and grocery store.

Important! Correct eating balanced involves minimizing the use of "incorrect" product — build-up of fats and salt in foods, of the products, increase the appetite.

It seems easy, but we are going to we are expanding on the shelves.

There is that

Nutritionists will be comprised of several tables to lose weight, you can safely take the base. But in reality, it is the right diet for weight loss is the doctor of the table no. 8. Therefore, it is not anything new and revolutionary is not in him. This is not magic whatsoever, as to lose weight according to blood groups. Can, precisely because of the absence of "tabs" of such a power mode, and does not cause the explosion of a stir. And it is in vain.

Arsenal of products useful for the pp very rich. This grain, vegetables, salted fruits, mushrooms, lean meat, fish, eggs, free of oils, dairy products, dry fruits, nuts, seafood (here we may get angry!), dining room, green algae, whole-wheat bread and much more. Our goal of reducing the amount of fats and sweets of the products, increase the intake of vitamins and fiber.

By following the advice and the letter of literacy nutritionists, respects the principle of the pyramid:

  1. The basis of the diet are slow carbs (durum wheat pasta, whole-wheat bread, cereals), polyunsaturated fatty acids (flaxseed oil, remember?), the fruits and vegetables. And vegetables must be greater than approximately one-third.
  2. In the second place, the protein-containing foods of plant and animal origin (fish, poultry, eggs, nuts, legumes).
  3. In the third dairy products (milk, kefir, cheese). If you have problems with the digestion of this category of products, you will have to replace the tablets calcium and vitamin D3.
  4. In the fourth — the red meat and fast of carbohydrates (sweets, meat of pork, beef).

The pyramid may be slightly different for different groups of people. For example, for vegetarians and the lobby offers cocktails. The same applies to people with health problems. The list of foods allowed to be set in accordance with the characteristics of the digestive and endocrine systems (gastritis, ulcer, diabetes, etc).

about food

It is necessary to limit and as

To, finally, get rid of the fat in the abdomen, she has to limit all favorite. In reality, it is all solved in the fourth step of the pyramid. Oh, and seriously lose weight in the winter! But let's take the fist and the cross-shopping list:

  • the white bread and the rich pastries;
  • sweet of aeration;
  • the chocolate, in addition to black;
  • fatty types of meat;
  • sausages;
  • canning with oil;
  • fat dairy products;
  • sauces, mayonnaises, creams;
  • fast-food, with delivery in the home and in the street;
  • appetizers (bread, chips, snacks... fu-fu-fu, dispose of it immediately!)

The severe restrictions have to be imposed to the sweet, alcohol, sweet fruit and butter.

Completely abandon sweet can not be! Glucose is the energy for all life processes. Another thing that receive in different formats and different products. The pot of coca-cola and the sweetness of the apple, of agreement, is not the same.

Plays the great importance and time consumption of sweets. You can eat sweets before the meal, because it uses the energy obtained to the end of the day. And here is to take the kefir afternoon cheese cake is a bad idea.

The same thing happens with fat. Totally, can not be excluded of the letter, as they participate in the processes of change. Replace animal fats, vegetables, opting for polyunsaturated, as is the health of the vessels, the beauty of the hair and cellulite the great panacea.

But! Cute ladies, if you feel that you will die without pieces of cake — to eat it, by god! We are with you, don't we lose weight for the drying before the competition of a million dollars. Coma is not a part, to half and to punish him for this excess of a couple of kilometers in the treadmill. Because, as practice shows, if not today eat a small piece, through the week, for sure, they eat all the cake... And it is already failure.

To avoid these effects, we leave little reasonable relief measures, especially in the early stages. But to compensate, or sport, or loved tasks of the house. Be honest with them and it is very likely that on another occasion, put the pie no longer seems so attractive.

The whole truth about nutrition, the myths about the benefits and the specific hazards of the products I invite you to watch the video below. Nutritionists explain is popular, without obscure terms.

How to prepare

If you follow all the canons, fried in butter, the food has to forget. It is clear that the cooked, although not the most tasty, but it seems that, the more useful. However, and can discuss this, because the more time the food spends in the heat treatment, the less it remains useful substances. If so, think, quickly we get to understand the use of the raw food diet and vegetarianism, but today is not about that.

Because, try eating for a week raw vegetables and salads, meat dishes, baking, frying, boiling, or steaming. And roast of the dishes and the truth is that I use little fat, cholesterol, carcinogens,... over all it feels after 45 years of age, and still more, if in the youth of healthy eating, the attention has not been done.

The power does not have to be separation. This is uncomfortable and scientifically unjustified. But all the world knows that the use of soups. It is preferable, of course, prepared in vegetable broth. But if your husband does not live without the beetroot soup — don't torment yourself and to the people of the house.

In general, very talk a lot about nutrition, not only explain how to put it into practice in the home, where the man, for example, the miner is, that without meat, you simply can't work. Cook separately each of the employed women is not an option, so now, forget about the nutrition and the slender figure?

harmful food

No, not at all. Simply everything must be within reason. Enjoy the delicious beetroot soup, but half of the plate. Cook the most nutritious food, which can occur in the conditions of his family and divide his own portion. The stomach very quickly becomes accustomed to a small volume comes from food, it will allow little by little they will want more healthy meals, and to finally be able to say: "I actually lose weight!"

When and how much there is

Came to mind an anecdote:

— The sick, take one tablet six times a day before meals. — Doctor, but where can I get so much food?!

That is all, and among other things, is our case. Eat for hours it will not be, but to sit at the table for no less than five times in the day. The power must be fractional and rational. You should eat a healthy breakfast. It is mandatory!

Important! Divide your daily norm of calories as follows: breakfast — 30%, lunch 50%, dinner 20%. Take your snacking to the nearest of the receptions of the food. Anyway, that in total must not be more than 15% of the total.

Once more the individual, the principle here is that respect. When it is necessary to make adjustments in the diet:

  1. During intense exercises. Necessarily takes a drink half-two hours before the exercise and during the half hour after that eat a little protein with vegetables — this will stop the catabolic processes and helps to recover the muscles.
  2. Pregnant women need more calories. But this does not mean that you must eat for two. Add to your daily diet of all the 300-400 calories. And, of course, be careful with the whole of the mass of the baby.
  3. For mothers it is very important to participate to eat, especially make sure of minerals-the vitamin in its composition. In the rest, the principles of a proper diet fully meet the needs of the growing crumbs, and that restores the strength of the woman.
  4. For the adolescent, and in general for the child from the moment of their transition to adult of the table, the pp is the ideal solution for power supply. If you manage with the children to instill in your child the love of healthy food, this will get rid of many problems in the future.

The regime of drinking

Drink. Infamous two-liter is another cliché, written without amendments of the age, activity, weight, and other factors.

Start the day with a glass without cold water, this will prepare the stomach to the next load. Drink even a glass before lunch and dinner. Do not let yourself to feel thirsty. When you experience dryness in the mouth, it is said that your body is already dehydrated in a 10%.

In short, I will say that the food is not only and not so much the path to the slim, how faithful the road to health and longevity. Is budget and simple, does not require the performance of any type of cycles, available while in the village, although in the centre of paris, it does not cause problems, neither in the post nor in the holidays. In general, the beauty!

How to develop a successful menu

I'm going to give some specific examples from the writing of the letter, for clarity. But with the time you diversify your diet, is the theme of the literature with the recipes in a day, a week or even a month and everything is going like clockwork.

Thus, I propose the example of a menu of three days.

BreakfastTea with the cheese, the boiled eggOatmeal with strawberries, yogurtVeggie omelet, fruit smoothies
2nd breakfastCheese casseroleA green saladA handful of nuts and dried fruits
LunchVegetable soup, lean beef with buchweizenSeafood soup, fish fillet with vegetablesThe chicken noodle soup, vegetable salad
The afternoon teaThe yogurt and apple.BananaBaked apples
The dinnerFish stew with vegetablesSquid with rice unpolished!)Breast of chicken with millet porridge
The second dinnerA glass of sour milk100 grams of ricottaFresh berries

Make the habit of reading eaten calories. But without fanaticism! It is horrible, when each unforeseen caramel becomes the cause of an attack of nerves. Keep in harmony with himself and treats all the philosophical. The menu for the week of 1200 calories is inaccessible to the summit, with the aim of you just the plague, he wins.

Important! In the Network a multitude of programs for the calculation of caloric density of the food. Feel free to use, and very quickly, same, few, determine that the amount of "weighs" in calories and grams.

menu for weight loss

Likewise, check online for the rates of consumption of calories according to your age, weight and level of physical activity. Messaging standards simply does not exist. Women aged 25 to 50 years should consume 2000 to 3500 calories depending on your lifestyle. Wow the gap, okay?