Among the professional dietitians more and more enemies of the diets. Many experts are convinced that in order to put your body in good conditions, not necessarily tormenting your body of diets or debilitating monodiet. It is necessary to influence the symptom of a problem and its cause. And the cause in 90% of cases, a wrong image of the life and the diet!</1_img>
In an attempt to lose weight without professional support, many people, especially women, gain the chronic diseases of the internal organs. Agree, this price is too big, and not worth a slender figure. This is not to say that beautiful form should not be, yet vice versa, but all must be rational and calculated approach!
The principles of healthy eating
Following the principles of a healthy lifestyle and a healthy diet, can not only achieve the desired result, but, more importantly, maintain your health!
It is not worth to rely on the accumulation of several months and years, the extra kilos will go for a couple of days. Bear in mind that if someone promises momentneos a result, You simply deceive, good, or put Their health at serious risk. You need to or not, you decide! In order not to expose his body to a strong stress, you should gently shift your diet and lifestyle! Only by following the principles of a proper diet, you can safely normalize metabolism and with the ease to carry your figure in the shape that you want!Let's look at correctly the basic principles of nutrition:
- Fractional power. Not worth overeat for once, it is better to eat less but more often!
- Mandatory breakfast. Forget the cup of coffee with an empty stomach. The breakfast is one of the most important meals throughout the day!
- The dinner give to the enemy. To give is to live is not necessary. Light dinner 3 hours before going to bed is an ideal choice.
- The water of our all. 1.5 — 2 litres of water — that's what's worth drinking the healthy person all day.
- Sweet just for dessert. Sugar is the most useless and even detrimental to the reception of food. To reduce to a minimum the consumption of sugar and fast carbohydrates.
- Remove from your diet roasted fat food, to reduce to a minimum the consumption of alcohol and salt.
- More fiber. She in a great amount in fruits and vegetables.
- Do not drink during meals. Accustomed to eat food tea? It is time to get rid of this habit! Drinking is allowed only through 15-20 minutes after the intake of food.
- ruminat unclean food with care. Not degluttiat pieces of food, not only would complicate the process of digestion, but it can also lead to oversaturation. The feeling of satiety comes after some time after the ingestion of food, therefore, will never rush you during the meal.
At first glance, it seems that we here have many limitations, and in this case it is necessary to comply with a lot of rules. The habit will do! Remember that the main thing is to start. It is not necessary to begin to comply with all and at the same time, if it is difficult for You. Going of a point-to-point, translating the category of "rule" in the category of "habit".
According to the data of the principles of healthy eating Is normalizuete their digestive and the processes of change, when it takes the body to tone, and replenish their forces. In addition, good nutrition is the most important guarantee to lose weight without harm for health!
Menu the right diet for weight loss
We present to you the menu of the proper diet to lose weight each day. The diet can be very flexible and vary with respect to their preferences and tastes. In addition, if you wish, You can make up for the 2-3 similar menu to toggle between them. This Will help you to diversify your diet for products, so to speak, not pallium,.
|Breakfast||The second breakfast||Lunch||The afternoon tea||The dinner|
|Monday||A glass of wheat and of oats, 1 boiled egg in a cool place, carrot salad with olive oil.||The apple||The beef boiled or grilled chicken breast 150 year, salad of cabbage or broccoli.||Portion of dried fruits with the tea, or the apple.||Steamed vegetables, a cutlet of meat, a glass of kefir.|
|Tuesday||Porridge 200, traditional in water or skim milk, berries.||Favorite fruit or a beet salad with tortam.||Steamed fish — 100 grams of Salad of tomato, fresh cabbage and vegetables.||The apple or lean curd.||Buckwheat, or rice — 100, very boiled chicken — 100,|
|Wednesday||Porridge||Of the apple.||Boiled buckwheat without salt — 200 grams, chicken fillets||The apple||Fish and steamed vegetables, kefir.|
|Thursday||Omelette of 2 eggs with onions and herbs. Carrot salad with olive oil.||The apple or grapefruit.||Potato soup puree of courgettes.||Portion of dried fruits with the tea.||Lean curd, or the risotto with mushrooms. Green salad.|
|Friday||Of oats 1 glass.||The favorite fruit.||Lean pea soup, 1 stuffed peppers or grilled chicken breast choice, 2 of the diet tortam.||Stew of cabbage and vegetables.||Salad of fresh cabbage. Lean cottage cheese — 100, Kefir.|
|Saturday||Mixture of hard-boiled eggs 2 pieces, stewed carrot with apple.||Fresh fruit.||The tuna with the vegetables. Mushroom cream of mushroom.||Salad of vegetables or a handful of nuts with tea.||A stew of cabbage, cottage cheese or kefir.|
|Sunday||hordei ventilat oats 1 glass. A handful of nuts or dried fruit.||Fresh fruit.||Turkey or chicken breast baked in the oven — 200, Vegetable soup and a salad of fresh vegetables.||The fat of the curd.||Boiled or steam the fish. 1 cup of yogurt.|
Depending on your original weight, or more precisely, their excess volume, You can adjust the portion of this menu. Therefore, the more you want to lose weight, the lower must be the portion, but without fanaticism! The body must receive all the vitamins and minerals of your food. It's not worth risking the health for the coveted of the numbers on the scale!
What products can I eat?
- Milk and dairy products: cheese, kefir, yogurt, cheese non-greasy;
- The hard-boiled eggs, lean fish, dietary meat and poultry;
- Cereals: buckwheat, oats, rice;
- The bread and the black bread;
- Legumes: lentils, peas, beans;
- Any type of fruits, vegetables and berries, as well as mushrooms;
- Nuts, honey, dried fruits and nuts;
What products can not eat?Try to eliminate or reduce to the minimum the consumption of the following products:
- Salt and sallietur products;
- Mayonnaise and products rich in fats;
- Sugar: sweets, juices, supermarket, cakes, biscuits, etc;
- Roasted and smoked sausage kitchen;
- Fast food: lemonade, burgers, potato chips, sauces, bread;
- The cigarette and the alcohol.
Principles of nutrition for weight loss
To eating not only properly, but still losing weight, it must meet one is the most important principle is to consume calories you need less to lose. Of this principle, all the and comes, this principle should build your own menu.
If you are used to eating, say, 3000 kcal a day, and did not have any type of physical activity, and asking "where does the excess weight?", simply worth seeing things objectively. As a minimum, need to become active and to exercise, carry a diet in compliance with allowed and prohibited in products, without problems and reduce the daily amount of calories.</3_img>
Do not do of this a day, otherwise it's going to be a great stress for Your body! Sequentially, step-by-step to adjust your diet, until you start to lose the excess weight.
Recipes: good food for weight lossVERY BOILED THE CHICKEN INGREDIENTS
- The chicken fillets — 200 g;
- Onions — year 50;
- Carrots — 100 year;
- Salt to taste;
- Herbs to taste.
- Rinse the fillets with cold water;
- Pour into a pan of water, add salt, put on the fire;
- Wash and peel the vegetables, put the water to a boil along with the chicken fillet;
- Simmer for 10-15 minutes on low heat;
- Remove the fish fillets, cut into wedges and serve at the table with vegetables.
- Buckwheat — 1 glass;
- Lean minced meat — 450;
- Onion — 2 pieces;
- Egg — 2 pieces;
- Horseradish cream — 2 tablespoons of l;
- Garlic — 1 clove;
- Wheat flour — 3 tablespoons;
- Salt to taste;
- Ground black pepper a pinch;
- Sugar a pinch;
- Grape seed oil for frying;
- The buckwheat ulcer in frustrated comminuti state;
- Lean ground meat scroll through a meat grinder with the onion, season with sugar, black pepper. You must knead the dough obtained;
- Mix buckwheat and the chopped meat;
- Meanwhile, ulcus eggs, grate on medium grater, garlic, and dill chop, all mixed with cream of horseradish. Obtained the dough — stuffed croquettes;
- The minced meat was divided into portions, form the biscuits, in which we put 1 spoonful of filling;
- Form the croquettes, roll in flour;
- Fry the croquettes in the oil of grape seed. We make a small fire from both sides. If needed, take cooking in the oven. Buen provecho!
- The potatoes, the food — the year 500;
- Carrot — 1 unit;
- Tomatoes — 2 pieces;
- Cream cheese — year 50;
- Sour cream — 300 ml;
- The greens — 1 bunch;
- The chicken egg — 4 pieces;
- Onions — 2 pieces;
- Pimienta dioica — 1 pinch;
- Salt — 1 pinch;
- wash the cabbage and nashinkovyvaem;
- Lightly Fry cabbage in a pan with oil;
- We clean the carrots, grate on a grater, after which we add in the cabbage;
- Clean the peel of the onion, cut it finely and dobavavlyaem in the pan;
- wash the tomatoes and the parsley. Cut the vegetables in small dollkami, greens shinkuem. Add the ingredients in the pan. We continue to fry.;
- Sour cream, eggs and cheese SCOPULA on the ability of the homogeneous mass;
- In the form for browning cast within the contents of the frying pan and pour in the received sauce. 20 minutes quodcumque operandum in the closet of air and a temperature of 180 degrees. Buen provecho!