Appropriate foods are products that include all vitamins and tracking elements required.They help the body compensate for energy, maintain health and contribute to weight loss.
Fundamentals of adequate nutrition for weight loss
The process of weight loss at home is a period of stress.That's why The body needs to replenish all beneficial substancesthat are lost with kilograms.And before changing the diet, it is important to calculate the body mass index.
You cannot be limited to a type of diet.Proper nutrition includes in A wide variety of useful weight loss recipes and products.
Fundamentals of adequate nutrition for weight loss at home:
- A variety of diets.You can select products to your liking and enrich the menu with them;
- Inadmissibility of hunger and eating too much;
- Fresh product.Fresh fruits and vegetables contain a lot of fiber.They contribute to the improvement of metabolism and contain the necessary amount of vitamins;
- Food compatibility.Some products are not used in a meal.They can negatively affect the aggregate body;
- CALOPY CALCULATION - This is the most important factor in the weight loss process.You need to choose the daily standard and follow it.
- The use of the necessary amount of liquid. Water is the main product of proper nutrition.The more water is drunk in one day, the better.
Where to start?
In the modern world, food cult is widely developed.To start losing weight in proper nutrition, it is important not to succumb to temptations.A woman needs to eat healthy and healthy foods.
- The first thing to do when losing weight is to make a menu For a day/week/month.
- Advance, Make a daily schedule of meals.It is better to divide it into 5 doses.
- It is important to paint the menu every day every hour.
- To change to proper nutrition for weight loss, gradual is important.It needs To remove from the usual menu without problems containing food Simple carbohydrates.This is sweet, roasted, fried, smoked and other harmful foods.
Adequate transition to proper nutrition
To protect yourself from malfunctions, a woman needs Delete a sharp transition to a new diet. It is necessary to gradually remove harmful products, replacing them useful.
Important Avoid hunger when losing weight.The body must always be full, otherwise eating too much cannot be avoided.
What should the diet be?
The proper nutrition diet for weight loss for each day should contain a complete range of proteins, fats and carbohydrates.They will be well absorbed in the body and will enrich it with vitamins and useful substances.
How to do a weight loss diet?- The correct diet should include 5 meals, For example:
- Breakfast.Oatmeal porridge or sarracene wheat in water, without sugar and salt.You can add fruits, berries or nuts;
- Snack - yogurt, fruits or vegetables;
- Lunch - light or second soup - vegetables with low fat meat;
- Snack - only vegetables or sugar -free yogurt;
- Dinner - more fiber - vegetables and fish;You can a piece of chicken.
Do not forget the water during weight loss. It is necessary to consume 2 liters of clean water per day.
Product list
List of products for proper nutrition And weight loss should be enriched with a necessary supply of beneficial substances.
For food products that contain "slow" fats, Include:
- olive, corn and sunflower oil;
- Walnut varieties (sunflower seeds and others);
- avocado;
- Dark chocolate with maximum cocoa content.
A large number squirrel Contained in:
- low fat meat;
- eggs without gem;
- fish and seafood;
- Cheese products, up to 30% fat;
- Dairy products with minimal fat content.
The number of slow carbohydratesthat are not reflected in weight, you can find:
- Cereals (sarracene wheat, rice, oats and corn);
- Macarone products made of solid varieties;
- Bread based on bran, without yeast;
- Baked potatoes without oil and salt.
The list of useful foods is very diverse.This allows you to significantly enrich the menu and make it not only useful but also tasty.
Tips for women after 30
Proper nutrition for weight loss at home For women by 30 Should include calcium -rich products.After 30 years, there is a significant decrease in this substance in the body.
Proper nutrition at home implies an exception From the diet of a woman of alcohol and coffee drinks.
Losing weight, the use of canned foods, smoked meats and Food is prohibited with high cholesterol content.
In the weight loss menu, you need to include as many vegetables as possibleTo resume metabolism and stabilize the balance of vitamin in the body.
Adequate nutrition for weight loss at home for women over 40 Depends on individual characteristics.
At this age, metabolism decreases due to hormonal changes.A complete transition to proper nutrition improves health and promotes weight loss.
Food should contain a low amount of kcal, but at the same time it is as useful as possible.
In the weight loss menu, it is necessary to include products that accelerate metabolism and improve digestion:
- dairy products;
- Varieties of low meat/fish;
- cereals;
- vegetables, fruits;
- green;
- Seafood, etc.
Menu and diet for a week
Calculate the daily daily norm of the necessary substances and kcal. The number of proteins, fats and carbohydrates for every day is:
- 50% - carbohydrates;
- 30% - proteins;
- 20% - Fats.
According to the proper nutrition scheme The main diet should be vegetables and fruits. It is better to use all high calorie products in the morning, without exceeding the daily calorie rate.
So a weekend menu for adequate nutrition when losing weight:
Mon
- Breakfast: porridge with pumpkin;
- Snack: low fat cottage cheese;
- Lunch: Low soup -Grarado;roasted salmon with vegetables;
- Snack: 1 large apple;
- Dinner: vegetable salad and boiled chest.
to have
- Oatmeal porridge and a slice of solid cheese;
- dried fruits;
- Vegetable soup, boiled saracene wheat and low fish low;
- Low yogurt;
- Cottage cheese casserole and green tea.
Cf.
- Cottage cheese and 1 egg;
- 1 banana;
- puree soup, rice porridge and roasted fish;
- 2 apples;
- Breast cooked with vegetables;
Th
- omelette with vegetables;
- a handful of nuts;
- vegetable soup, steam cooked potato;
- Kefir;
- Vegetable salad and 120 g of fish.
PT
- Sarracene wheat porridge in milk and 1 egg;
- fruits;
- Vegetable soup, sarracene wheat porridge, boiled breast;
- 1 non -defined yogurt;
- Fresh vegetable salad, steam cooked fish.
Sitting.
- Cottage cheese and 1 egg;
- 1 banana;
- vegetables and sternum soup;
- dried fruits;
- Baked fish and rice with vegetables.
Sun.
- Oatmeal porridge, 2 cheesecakes;
- 1 banana;
- Puree soup, sarracene wheat with little fat fish;
- low fat cottage cheese;
- Salad of fresh vegetables and breasts.
Making a menu for a week for weight lossIt is important to take into account physical or mental stress in the body during the day.
Program for a month
The adequate nutrition program for weight loss by one month includes the following:
- fractional nutrition;
- Product compatibility;
- Distribution of proteins, fats and carbohydrates;
- Use of low kcal products;
- the predominance of fiber;
- a prohibition of salt and sugar;
- regular use of clean water;
- Flour prohibition, fat, smoked;
The main point of this weight loss program is Calorie.It is important to maintain the stability of calorie consumption throughout the month. The consumption of calories should be more consumption.
The best recipes
Simple recipe - Chicken and vegetable fillet casserole.
For the preparation of the casserole, you will need:
- Carrots (1 pc. Medium size);
- Chicken fillet (200 grams);
- Cabbage and broccoli color (250 grams each);
- Cherry tomatoes (common);
- parsley;
- 30 g Parmesan.
For sauce:
- Chicken broth (150 ml);
- Seasonings - Pepper, walnut -moscada;
- hard cheese;
- flour;
- milk or low fat cream;
- 2 gems.
Preparation Method:
Rinse the cabbage and divide into inflorescences, boil until it is half blurry.Add broth, cream, spices to the cabbage water and cook for 5 minutes, constantly stirring the sauce.Beat the egg yolks and add to the sauce, then let it -thicken in a water bath.
Lubricate the shape of the casserole and place cooked chicken, cabbage and carrots.Pour the sauce.Add the tomatoes and sprinkle with cheese.Bake for 15 minutes until a cheese crust is formed.
Breakfast recipes
Everyone knows that the best eating period is breakfast.It is after awakening that the body is able to quickly absorb the foods that enter it.For the total operation of all organs, it is important to start every morning with a glass of clean water at room temperature.
Breakfast recipes that are healthy and weight loss include these dishes:
Frytta is vegetable
Ingredients:
- chicken eggs;
- Parmesan (optional);
- broccoli;
- Bulgarian pepper;
- Fried pastry;
- tomatoes;
- green;
- onion of tears;
- Olive or vegetable oil (vegetable composition can be changed).
Preparation Method:
We took a bowl.Beat 4-5 eggs.Cut the vegetables the same size.We took the pan, pour oil and warm.Then pour the well -mixed eggs, fall asleep the vegetable composition and the herbs.We sprinkle all this at ease.We put a preheated oven for 8 to 10 minutes.
Cottage cheese casserole for weight loss
Ingredients:
- Cottage cheese - 250 g;
- Milk - 100 ml;
- Eggs - 2 pcs;
- vanilla
- butter (to lubricate the shape).
Preparation Method:
Beat cottage cheese, milk, sugar, vanilla and yolks with a blender.We transform everything into a homogeneous mass.Then we overcome 2 proteins separately to the state of "airy".And add all this to the curd mass.Mixture.We spread it in a lubricated mold.We count for 30-35 minutes at a temperature of 160-170 degrees.
Rice porridge with pumpkin
Ingredients:
- Rice - 200 g;
- water;
- pumpkin:
- milk.
Preparation Method:
We cleaned the pumpkin, we diced.We put it in a pan.Add milk, rice and some sugar.Cook the porridge until the rice is ready.
During breakfast, it is better to abstain from coffee or tea, if possible, do not drink food.
Useful lunch
Lunch, with proper nutrition, should be full and useful.For the normal operation of the digestive system, it is necessary to use soups.When losing weight, it is important to exclude fried foods.It is better to boil, stew, bake or steam.
Broccoli soup and spinach
Ingredients:
- Broccoli - 500 grams (fresh/frozen);
- 2 spinach package;
- 2 small lamps;
- vegetable broth;
- Low -fat cream - 200 g;
- Salt, spices.
Preparation Method:
Boil broccoli (frozen - 30 minutes, fresh - 15 minutes).Do not pour the broth.Cut the onion and finally spinach.After the broth was cooked, we took broccoli from him.We took a bowl, put chopped onions, spinach and cooked broccoli in it.MOA everything with a blender until a homogeneous consistency is formed.We added all this to the broth, added the cream and put it on the fire.
Bring the soup over low heat to boil.Add spices.After that, cook for another 5 minutes and turn off.Soup is ready!
Oven -roasted fish
Ingredients:
- salmon/carp;
- lemon;
- parsley;
- 2 tablespoons of olive oil;
- Onion - 1 pc;
- Spices.
Preparation Method:
We cleaned the fish.Salt and spicy it to your liking.Cut the lemon into 2 halves.Of one part, squeeze the juice, the second - cut into circles.Mix lemon juice with parsley, olive oil.
Then take a baking dish and cover it with cooking paper.We spread the fish in it.In the abdominal part, we put the lemon circles (you can have a rosemary/mint branch).We spray all this with oil (with parsley and lemon juice).We lay the bow in a circle.Place in the oven (pre -placed at 180 degrees).Bake for 30 minutes.
Vapor Costs for Weight Loss
Ingredients:
- Chicken fillet - 500 g;
- White bread - 2.5 slices;
- Milk - 1/3 of ST;
- Onion - 1 pc;
- 1 egg;
- Salt, pepper.
Preparation Method:
We took the bread and dive into milk.We cut the fillet in a blender (it is possible in a meat grinder).Cut the onion and also add -a to the blender.Then beat the egg, salt.You can add green and garlic.We mix all this and do chops.Then put them in a double boiler for half an hour.
What can you eat at dinner?
Dinner should be lightweight with a high fiber content.Slow carbohydrates are better deleted from the menu.
Greeners can be a great option for weight loss dinner:
- All types of cabbage;
- Zucchini, eggplant, potatoes, pepper;
- cereals;
- Solid varieties of pasta.
You can add animal protein to vegetable dishes in the form:
- fish;
- low fat meat;
- eggs;
- cottage cheese;
- legumes.
Roasted salmon
Ingredients:
- 1 salmon steak;
- Salt, pepper, dry basil.
Preparation Method:
We jumped the salmon steak and put 20 million in the refrigerator.After that we got, pepper, add the basil.Then the fish should be wrapped in aluminum foil, sprinkled with olive oil and placed in a pre -placed oven for 25 minutes.
Rice with vegetables For adequate nutrition and weight loss
Ingredients:
- rice;
- 1 Bulgarian pepper;
- green;
- 1 onion;
- Carrots - 1 pc;
- salt, spices (pepper, saffron);
- Canned canned (or green peas).
Preparation Method:
Boil the rice (should be dispersed).Then cut the bow with cubes.Place it in a pan with butter and cook for 4-5 minutes.Add grated carrots and chopped pepper.Stew in half consumption
After that, add cooked rice, peas (corn) there.Team for 5-7 minutes.Salt, pepper, sprinkle with saffron and tomen
Correct snacks
Sun with proper nutrition are especially important for weight loss.To achieve the desired result, it is important to be well -but not to eat too much.
For a snack light when losing weight, they are ideal:
- Fresh fruits/vegetables;
- yogurt or kefir without sugar;
- low fat cottage cheese;
- dried fruits;
- a handful of walnuts (pistachio, cashew, hazelnuts, etc.);
- Bars made of natural ingredients (dried fruits, varnishes, etc.);
- High quality dark chocolate and green tea.
What are the results?
Compliance with proper nutrition and active physical activity will achieve effective weight loss.
Proper nutrition is useful for each person's health, it helps reduce mass and a decrease in fat deposits.Subject to a healthy diet, the weight is stabilized and returned to normal.