The extra weight did not decorate, on the contrary, adds to the problems. The person becomes lazy, he's losing self esteem and in some cases appear health problems. Therefore, if to take for a basis of proper nutrition for weight loss then you can improve your physical and emotional state. For this you need to read the rules of healthy nutrition, products and recipes.
The one who thinks about reviewing your diet, the question arises: where to start eating right? Of course, you need to pay attention to the calorie content of food and the presence of harmful products. Then observe the following dietary guidelines:
- At the time of purchase, pay attention to freshness and quality.
- Calorie intake should be in the range of 1200-2000 calories.
- The menu should be diverse and include products of plant and animal origin.
- Eat in accordance with age. For example, in 40-50 years, you must pay attention to the fermented milk product.
- Once a week is necessary to arrange fasting day.
Rules of proper nutrition for weight loss is one important caveat. Their implementation is an essential condition to achieve the desired numbers on the scales. Eating for weight loss and its main rules:
- Diet should be fully integrated into your daily routine. Eat at least 5 times a day in small portions.
- Breakfast should be complete and consist of healthy dishes.
- Day eat soups, salads and vegetable cuts.
- By evening, there is a slowing of metabolism, so the dinner prep out of the lungs products.
- All meals must occur at the same time, so they can be classified according to the clock.
- Daily drinking rate is 2 liters of clean water without gas.
- Cook every day to eat fresh food. Do not leave them for a few days in the fridge.
The basics of proper nutrition for weight loss include not only the principles of nutrition, but also features cooking. Therefore, one set of useful products is not enough. It is worth to find a rational method of preparation.
- Give preference to extinguish, then the ingredients remain useful substances.
- Roasting is eliminated, you can cook on the grill or in the oven.
- Cook porridge on the water without milk. Instead of sugar, take honey or sweet fruit.
- In soup and stew do not add the fried vegetables and fatty broth.
- Eliminate mayonnaise and similar sauces.
What can I eat to proper nutrition for weight loss? Meal consists of low calorie dishes that saturate the body with nutrients. Experts have developed a list of products for nutrition and weight loss. The detailed list is easier to plan a trip to the store and the daily menu. Let's look at what products are allowed to eat a healthy diet:
- Fruit. Eat apples, oranges, pineapples, watermelon, kiwi, pomegranate, melon, peaches. But bananas and grapes should be eliminated or eaten rarely.
- Vegetables. These components is 1/3 of the serving. Allowed to eat cabbage of all kinds, peppers, greens, cucumbers, tomatoes, onions, garlic, beans and eggplant. Limit your intake of potatoes, beets, zucchini and pumpkins.
- Meat and offal. Choose low-fat varieties, e.g. chicken, Turkey, beef and rabbit.
- Fish and seafood. Cook meals from mackerel, Pollock, trout, salmon, crabs, shrimp and squid.
- Cereals. They have a lot of carbohydrates which give the body to starve. Best suited buckwheat and oat groats, brown rice.
- Milk and milk products. Suitable products with minimal fat content.
- Sweets. Suitable jellies, marshmallows and dried fruit.
- Pasta. Choose a product made of durum wheat.
- Drinks. Drink water, fresh juice from vegetables and fruits, green tea and coffee.
In addition eat diet bread, different kinds of nuts and introduce dishes of vegetable oil.
Foods for proper nutrition for weight loss not include sugar, gelatin, sausages, smoked products, purchased yogurts, alcoholic beverages, cakes and confectionery.
Sample menu for 7 days
The essence of proper nutrition for weight loss lies in the correct preparation of the menu and the selection of products, but it is also necessary to correctly calculate the amount of protein, fat and carbohydrates. Well, if there is pre-thought-out healthy diet for weight loss. It should include meals from natural products. This is used in boiling or stewing, but not roasting. Pay special attention for Breakfast. The main rule - it should always be. Let's look at what is proper diet for weight loss for a week.
Breakfast – porridge of rice and a piece of butter, an Apple, a Cup of coffee.
Lunch – bread, hard-boiled egg, cucumbers.
Lunch – baked fish, salad with Chinese cabbage.
Afternoon snack – cheese, 90 g of apples, tea with lemon slice.
Dinner – baked chicken, steamed carrots.
Breakfast – slice of bread with cheese, 100 g banana and green tea.
Lunch – 100 g cottage cheese and honey.
Lunch – chicken soup, Kale salad with cucumbers and tomatoes.
Snack – Apple, tangerine, a drink of mint.
Dinner – cucumber, 200 g steam chicken meat.
Breakfast – oatmeal and honey, 100 g of bananas, unsweetened coffee.
Lunch – 50 g apples, hazelnuts, a Cup of tea with lemon.
Lunch – brown rice and steamed cauliflower.
Afternoon tea – a casserole of cheese with pear, a Cup of tea.
Dinner – calamari, a couple of cucumbers and a tomato.
Breakfast – milk porridge, blackberries.
Lunch: 150 ml yogurt with honey, coffee.
Lunch – baked white fish, stewed cabbage.
Afternoon snack – salad with cucumbers and tomatoes with sour cream.
Dinner – baked chicken and cheese, a couple of cucumbers.
Breakfast – mashed potato with butter, hard-boiled egg and cucumber.
Lunch – an orange, a Cup of tea.
Lunch – soup from mushrooms and rice, a sandwich with cheese and bread.
Afternoon tea – a casserole of cheese.
Dinner – baked trout, pickled cabbage.
Breakfast – scrambled eggs and unsweetened coffee.
Lunch – kiwi and banana.
Lunch – braised mushrooms, potatoes and chicken.
Afternoon snack – 90 g of apples and yogurt.
Dinner – baked in the oven apples, savory cheese.
Breakfast – buckwheat and butter, tea.
Lunch – 90 g banana, kiwi (1 PCs.).
Lunch – vegetable casserole, boiled chicken.
Afternoon tea – Krabi and the juice from the tomatoes.
Dinner – meatballs of fish, a serving of brown rice and vegetable juice.
Late dinner with a proper diet for weight loss can be and after 6 hours, its main components - protein, greens, vegetables. All without sauce and grease.
We have considered an example of correct nutrition for weight loss for a week. Menu you can make for yourself. But if you have a family, then such a diet is suitable for all family members. Optionally, you can change the proposed version, the main thing is to cook from good ingredients.
It should be noted that proper nutrition for weight loss after 40 years is a little different from the young of the organism. In this period, the consumption of junk food can cause diseases of the nervous, cardiovascular and endocrine systems. Therefore, it is necessary to consider caloric content, balance and variety of the diet.
For beginners useful recipes for proper nutrition. Healthy food is prepared even easier than normal food. Let's look at some recipes for morning meal, lunch and dinner.
Cottage cheese casserole
- Cottage cheese – 280 g
- Semolina – 3 tablespoons
- Egg – 2 PCs.
- Milk – 4 tbsp
- Sugar – 1 tbsp
- Salt – 1 pinch
- Berries – to taste.
- Vegetable oil – 1 tsp
- Whisk eggs with salt and sugar.
- Warm milk, pour the semolina for 10 minutes.
- Mash cottage cheese through a sieve, add eggs and semolina.
- Add clean berries and mix until smooth.
- Oil grease the form and sprinkle with semolina. Put the cheese mass. Bake for 45 minutes at 180 °C. baked cottage Cheese pudding is one of the healthy meals that enters into proper nutrition for weight loss.
Pumpkin pancakes and Apple
- Pumpkin – 100 g
- Apple – 1 PC.
- Egg – 1 PC.
- Rice flour – 50 g.
- Milk – 3 tbsp
- Semolina – 50 g.
- Sugar – 1 tbsp
- Baking powder – 1 art. L.
- Vanilla – to taste
- Mix the eggs with milk and whisk. Add salt and sugar.
- On a fine grater pumpkin crush and squeeze the juice.
- Add the pumpkin, semolina and flour into the egg mixture. Leave for 10 minutes.
- Apple peel and cut into cubes.
- Add the apples to the batter and stir until smooth.
- Fry cakes until Golden brown on each side.
- Zucchini – 1 PC.
- Onion – 1 PC.
- Carrot – 1 PC.
- Water – 200 ml.
- Broth – 1 tbsp.
- Garlic – 2 tooth.
- Sour cream – 1 tbsp
- Dill – 1 art. L.
- Salt – to taste.
- All the vegetables wash and rinse water.
- Large cubes chop the zucchini. Carrots and onions chop in medium pieces.
- In water, cook vegetables until tender.
- Vegetables grind in a blender with the addition of broth.
- Put the vegetable mix in a pan, add the greens and garlic. Serve soup with sour cream.
As it turned out, proper diet for weight loss at home is easily done and dishes for PP not so tiring to cook. In addition to the basic dishes prepare healthy smoothies. They well satisfy hunger. Sometimes replace dinner including drinks.
How to reduce appetite
How to switch to the simple nutrition for weight loss we understand. For effective relief of extra pounds is very important to monitor the appetite. If all the time you want to eat, you can resolve this problem by using special products and psychological above.
Products that are well saturate the body:
To increase the feeling of satiety possible psychological methods:
- Use of plates and Cutlery at a small size. Big dishes lead to larger portions.
- Sport lowers blood levels of the hormones of hunger.
- Normalize sleep, to decrease appetite.
- Stresses lead to frequent snacking, so try to avoid them.
- Slowly eat the food in silence.
- End the meal at the first signs of saturation.
What is a woman to lose weight
The body of the weaker sex has its peculiarities, so you need to consider what is proper nutrition for weight loss at home for girls. Young ladies to reduce weight, you can use different diets, or periodically fasting days. The choice of methodology depends on well-being and the amount of excess pounds.
Experts recommend to eat healthy and quality food, then there will be problems with the figure. Especially if your body is prone to set extra pounds, you should always stick to this rule. Even young girls is not recommended to eat at night. Food taken two hours before bedtime, the food should not be heavy in order not to complicate the gastrointestinal tract.
Before lunch eat food with carbohydrates, and for the evening meal fit meals of protein or vegetables. Eat seasonal fruits, berries. Nutritionists recommend buying organic products, grown without fertilizers and other additives. If you visit the gym, you need to eat more protein. This substance is needed to build muscle, roughly for an hour before playing it is advisable to eat foods with carbs.
Markedly different healthy eating for weight loss at home for women diets of the young organism. Identified age-related changes, because hormonal changes and otherwise functioning digestive system. Doctors recommend limiting the consumption of sweets, to consider the calorie foods and do not afford a hunger strike. The best option is the use the dishes often, but small portions. And be sure to drink clean water.
In the home environment can create a diet for women over 30 years. For age, there are certain principles of nutrition. From the menu remove the winter preparations of vegetables, canned and smoked products. Meat eat diet, refrain from eating fatty pork. Do not fry foods and cook in a double boiler, oven or slow cooker.
Experts do not recommend to fry in sunflower oil due to the secretion of carcinogens. Better for cooking and salads use butter, olive or corn oil. In no case do not eat ketchup and mayonnaise. From the menu exclude from butter pastry, white bread. Eat pasta from durum wheat, whole-wheat bread. For the morning meal great oatmeal, scrambled eggs or fried eggs.
How to save the result
Stabilization of the achieved result depends on the correct weight loss. Thus it is necessary to know, as dietitians about nutrition for weight loss. Experts support this method and recommend to follow some rules. The advice of nutritionists are based on the following:
- do not torture yourself with hunger, it in most cases leads to weight gain;
- weight must leave in reasonable amounts, i.e. 1 kg per week;
- avoid overeating;
- lowers calories food technology;
- walk, sport is very important in weight loss.
Using proper diet for quick weight loss or gradual, you need to know about saving the result. Upon reaching the slimness of a high probability of absorption of harmful ingredients, and do not. Let's look at the rules that allow you to save weight:
- Exercise control body weight, weigh yourself in the morning 2 times a week.
- The diet should be rich in vitamins and trace elements.
- Keep an active lifestyle and do sports.
- A day drink at least 1, 5 liters of water.
- Sign up for a swim, take a contrast shower.
- Refuse from drinking alcoholic beverages.
There is no doubt that proper nutrition for weight loss is not simply a way to release excess pounds at home. The diet is based on certain rules and characteristics that we discussed in this article.