Mark the excess weight is not difficult, difficult after you get rid of them. Often, to slim the man sits on a strict diet, but at the end, all the extra kilos, as a general rule, are returned. The body begins to make the reservations in the form of fat deposits on the sides in case of the following diet. How to put an end to this vicious circle? Nutritionists say that it is necessary to eat constantly, and offer developed menus for weight loss every day.
The main rule of healthy eating to lose weight is to eat fewer calories that you can consume during the day. In this case, the lack of calories that are being spent of "barn", that is to say, they will disappear from the fat of the intermediate layer. The right thing is to make a list of dishes of the daily water consumption for weight loss by 7 days, to paint every detail, with recipes for their preparation. Use of products with a content of carbohydrates of slow, for a long time that feed the stomach, and a man of a long time do not feel hunger. Weight loss is slow, but the weight can not go back, especially, if you respect the recommendations of the nutrition constantly.
About the rules of a proper nutrition for the completion of each day
The rules of nutrition " (pp) for slimming in reality:
- There is, when so required by the stomach. The process of digestion of food requires an expenditure of energy. The inherent nature of the famine comes, when the energy reserves had been depleted. When take eat without hunger, not to be useful, and totally goes into the fat deposits.
- The food should slowly and chew well. If it is fast, it leads to overeating, because the stomach quickly filled up and has not gotten the signaling in the brain of saturation. Well recycled pieces of food completely give the body the vitamins and other nutrients.
- Maintain the reception mode writes. As a general rule, the people have 4-passes food intake: breakfast 35%, lunch and dinner is 25%, the excess over the 15%. A rich breakfast promotes metabolism, so that is ruled out, or not eating in the morning a sandwich and a cup of coffee. Are mandatory chop, for not to be hungry, but should not be abundant and calories.
- Taking the food, there is nothing to drink. This refers to any type of beverage: coffee, tea, juice, water, compote and other. The excess fluid interferes with the digestion of food, and which is deposited on the walls of the intestine, decompose, and causing different diseases. You can take any drink, after 15 minutes after eating.
The pp – it is not a diet for weight loss that lasts for some time. Stocked the diet should practice their whole life, especially if there is a predisposition to weight gain.
Principles of nutrition in the diet
The preparation of the letter of the week, should be included in the cooking food of protein, this is what allows you to lose weight not lose muscle tissue. The proteins required by the body, contains in fish, eggs, lean meat, dairy products, cheese. It is necessary to introduce always on the menu. It is necessary to reduce the intake of salt, salt to your food directly in the dish and use a pinch of salt. Every day you should take 2 tablespoons of vegetable oil: olive or linseed. This reduces the levels of cholesterol and reduces the viscosity of the blood, which leads to the increase of the elasticity of the blood vessels.
Note: Dietary menus are included in the diet of the products on the day: vegetable and fruit, fresh products, including vegetables, as well as fiber-rich foods: cereals, peas, bran.
Menu for weight loss
To lose weight, you should eliminate consumption of canned foods, because they contain harmful substances, limiting the recycling of products: sausages, sausages, soft drinks, especially sweet, rich pastries. It is recommended not to drink alcoholic beverages, have a large amount of calories and increase the appetite.
Pp weight loss has its nuances in the size of the portion should not exceed the size of a fist of the woman. The first moment of the transition to adequate food is take out difficult, the feeling of hunger may cause failure, so eating a bit of vegetables or soup them. Along with the drinking water, try drinking herbal and green tea, low-fat kefir and yogurt, the juice of the vegetables, which cause the thinning. To compose weekly menus for weight loss every day, it is necessary to take into account the necessary amount of calories, in reality for the relief of weight.
Below are suggested sample menu weekly to lose weight.
|The day of thinning||The hour of the meal||Eat to lose weight|
|Monday||Breakfast||0.2 kg of hercules in the water|
|Appetizer||50 g of cheese solids varieties of tea|
|Lunch||0.15 kg of vegetable salad, 300 ml of soup, 2 slices of black bread|
|The dinner||80 g cooked beef with vegetables or roast|
|Tuesday||Breakfast||150 g of cottage cheese with raisins and dried apricots|
|Appetizer||50 g of walnuts and kefir, non-greasy|
|Lunch||120 g of fish, made in a bain-marie and a salad of seasonal vegetables|
|The dinner||tortilla a couple of eggs and a green salad|
|Wednesday||Breakfast||150 g of muesli with a cup of yogurt|
|Appetizer||milk cheese with a glass of kefir|
|Lunch||stew of mushrooms 120 g and gherkins, fresh|
|The dinner||0.2 kg of cottage cheese, vegetable salad|
|Thursday||Breakfast||tortilla a couple of eggs, a slice of bread bran|
|Lunch||0.2 kg of steamed fish, cucumbers and tomatoes|
|The dinner||0.2 kg stew of beans, boiled egg|
|Friday||Breakfast||100 g of cheese and banana|
|Appetizer||50 g of walnuts and hazelnuts and a glass of yogurt|
|Lunch||cabbage soup 300 ml, buckwheat porridge 150 g|
|The dinner||fillet of beefs, grilled, with a weight of 150 g of salad of vegetables of the season|
|Saturday||Breakfast||0.2 kg of rice and oatmeal with milk, a glass of tea|
|Appetizer||an apple, a cup of yogurt|
|Lunch||150 g of cooked chicken, 200 g of beet salad|
|The dinner||150 g of grilled fish, veggies and rye crackers|
|Sunday||Breakfast||2 boiled eggs and tea|
|Appetizer||150 g of cottage cheese with raisins and prunes|
|Lunch||300 ml of fish soup, goulash beefs 150 g and steamed vegetables|
|The dinner||lean steamed fish, beet salad with prunes 150 g and the couple rye piece|
Menu for weight loss pretty cheap, there is no inaccessible and expensive products. It is ideal for the young and healthy girls who want to look slender and fit. The food is composed in such a way that by the day you do not feel hunger.
Dishes for the menu of weight loss recipes in the day
You must enter on the pp to lose weight useful and natural products. Plays an important role, its heat treatment. Not allowed to fry the food, otherwise, in its surface form the crust, which is attended by the toxins that are harmful for health. A healthy diet involves cooking food in steam, decoction, extinction, and bake.
The menu of the correct food each day to lose weight with recipes:
- Boiled beef. A piece of fillet of beefs wash under running water and place in a pot of boiling water. Give minute boil 2-3, remove the meat from the broth, and pour. Then put fresh water for the broth and the meat cut into portions, place in a pot of boiling water, with salt and pepper. After 50-60 minutes of boiling, the broth, put a bunch of mixed vegetation, not crushing. Boil 10 minutes and remove the meat from the broth.
- Bake in the oven the fish. You take any fish lean varieties, for example, the sole. It is necessary to prepare the tomatoes and a bit of strong cheese, spices and lemon. Washed and cleaned of the channel to place the fish on a baking tray, previously it is necessary to put the aluminum foil. Baste the fish in lemon juice and pepper. Break down in the fish with the tomato slices and sprinkle with the grated cheese. Wrap the plaice in aluminum foil and put in the oven for 25-30 minutes.
- Pot of cottage cheese. Just packages of cottage cheese, a couple of eggs, 3 tablespoons of flour and the raisins. Separate the yolks from the proteins and mix with the cottage cheese, the flour and the raisins. Proteins such as is due to beat and add in the total amount of the cutlery. Mix and put in a form, make a smooth surface. Place in the oven at 180 degrees and bake half an hour.
For weight loss to be effective, it must be say hello to the simple power, without a new entry, and strange condiments, and spices. Very much in the process of slimming back is not worth, but it is necessary to apply already for the finishing of the kitchen, which is on the plate.
Practical tip: a weight-loss diet was more effective, it is necessary to consume daily of grapefruit, often consume vegetable salads, yoghurts and homemade.
Help to lose weight, get rid of the feeling of hunger and discomfort in the intestine. If you perform all the rules and the compliance of the principles of proper nutrition, the recommendations of the proposal of menu, the thinning and slow, but stable. In addition, the extra pounds after slimming can never return. Proposed menu for weight loss well-balanced and allows you to be filled even in the greater strain in the stomach.