Proper diet for weight loss: the bar of menus with recipes

To get rid of excess weight, it is necessary to create in the body of the shortage of calories. To do this, it is necessary to have a healthy eating plan for a period of time. In other words, it takes a balanced lunch menu for the week. And it must be taken into account the relationship correct BZHU, that is to say, the balance of proteins, fats and carbohydrates. Having to hand this table, which are much easier to achieve the goals and rule out the possibility of failures.

The most important characteristics of the drafting of the letter

For a start, it is necessary to determine the amount of calories you expend your body in a day. You have to do it with the help of a special calculator that you can find online. There you enter your data: age, height, current weight and level of physical activity. After that the calculator calculates the value of individual's daily calories of the food, as well as the index BZHU. The reserves can help balance the diet and take into account all the needs of the body.

These data show the amount you should consume calories per day to maintain your current weight. To reduce, it is necessary to decrease the energy value of the daily diet of a 20%. On the basis of the figures we make the us the nutrition plan for weight loss at home. If you firm intention of losing weight, you should take into account some details, for the drafting of the charter, namely:

The intention of the right amount of meals. Must be at least 5. For example, the power mode may include: breakfast, snack, lunch, snack and dinner. By losing weight you can't die of hunger, so that in between meals, we make a break of not more than 3 hours.

In the first half of the day, the person has to eat no less than 50 to 60% of the foods in the daily diet. Dangers in the menu of thinning should not be. But if you really want to, you can afford the luxury of a little time you specified.

Be sure to distribute BZHU between meals. As discussed above, this indicator can be calculated on-line, and then assign in the daily menu. For example, this could be as well: breakfast and lunch — a meal of carbohydrates, protein and fat; chop protein and carbohydrate, the better complex; the dinner of fiber and protein.

Do not skip meals. It has been observed that a man dying of hunger absorbs much more of the food, to be filled. The strict regime of feeding protects against thinning of the failures.

You should drink a certain amount of water per day. The burning of fat in the blood comes from the half-life of the products, including toxins. The liquid lava all over the human body. Calculate the amount of water is very simple: 1 kg of weight, should be 30-40 ml of fluid.

Schematic of mode of power supply

As an example taken from a daily intake of 1500 kcal. If you do sports, it is necessary to increase the food intake of about 200 kcal. A daily diet of balanced distribution of BZHU can be:

• 7:00 — first meal (400 kcal): 160 grams of carbohydrate food (for example, grain), 10 grams of fat and 50 grams of protein. The coffee or the tea of the will, 200 ml
• 10:00 — second (250 kcal): 100 grams of ricotta (i.e., proteins), 1-2 tablespoon of sour cream 10%, 1 apple or other fruit.
• 13:00 — third (400 calories): a bowl of soup 250 ml, 150 grams of carbon of the food, 10 grams of fat, coffee or tea — 200 ml
• 16:00 — the fourth (250 kcal): 100 grams of protein, 20 grams of fat (a few nuts).
• 19:00 — the fifth (200 kcal): 100 grams of protein (for example, fish), 100 grams of fiber (i.e. vegetables), 5 grams of fat (vegetable oil).

Diet products for a healthy diet

To develop an effective plan of pp, it is necessary to understand clearly what foods are sources of proteins, fats or carbohydrates. They are the ones that should form the basis of the diet.

Sources of proteins (or protein)

• the fish sea or river (mackerel, pike, hake, and others);
• seafood (shrimp, mussels, squid, etc );
• the meat (beef, pork, rabbit, liver and others);
• dairy products (milk, cheese, sour cream, ryazhenka, yoghurt, etc );
• poultry (chicken, Turkey, and their derivatives);
• eggs, chicken, quail);
• legumes (beans, soy, lentils, chickpeas and other);
• protein shakes (they average contain 30 grams of protein).

Choose protein foods, should be oriented to its content of calories. The lower is better. Dairy products should be taken without additives, that is to say, to buy is not sweet.

The sources of fat

• of oil (vegetable, olive, and others);
• nuts (cedar, hazelnuts, almonds and so on);
• sunflower seeds;
• the avocado;
• some varieties of fish; eggs.

A small amount of fats that must be present in the human diet, since they also play an important role in the functioning of the human organism.

Sources of carbohydrates

• vegetables (potato, cabbage, carrot, beet, etc );
• salads and vegetables;
• cereals (millet, buckwheat, rice and others); fruits and berries.

And vegetables, in addition to carbohydrates, contain even and fiber, with the exception of the potato. These products form the basis of the diet. Fruits and berries best not to get involved, since they contain natural sugar.

Products that should not be in the diet

The following products are best to avoid or reduce your consumption to a minimum:

• trans fats, that is to say, the so-called fast food;
• carbonated drinks, especially sweets;
• mayonnaise and other sauces;
• sugar and confectionery products;
• semi-finished products (sausages, meatballs and other);
• alcohol and energy drinks.

Example of menu for the week

Develop healthy diet to lose weight at home that you can, using the preceding information. When planning the mode of not underestimating the amount of amount of calories daily, otherwise it will not be the healthy eating and diet.

As is known, they are poorly effective and have briefly the result. The principle of the diet is a strong deficit of calories. At the end, after a strict compliance of this energy is, of course, to lose weight, but to return to the routine of the food and the excess weight is quickly back.

The correct power supply is not short-term diet, and your chosen lifestyle. It is necessary to hold constant, therefore, seek fast results to anything.

Not to forget the water. If you drink every hour a glass of liquid per day is to gather for 1.5−2 litres. In addition, so that the body is more easy to accustom to his regime, and the man will appear natural thirst.

Recipes for a proper diet

To not have a care with the proper diet, and was not a burden for you, choose foods that you love. When you meet with them recipes, you can prepare a delicious menu dietary. Below you will find more examples of simple dishes. They are ideal for low-calorie food.

Tomato soup (42 kcal per 100 grams)

Ingredients:

• tomatoes — 700 grams;
• onions, 2 units;
• garlic — 1-2 cloves;
• wheat flour — 5 tablespoons;
• oil — 3 tablespoons;
• tomato paste — 100 grams;
• salt, pepper — to taste.

The algorithm of preparation:

• In a pan, add the sunflower oil and fry the finely chopped onion.
• We put them there himself in the flour and tomato paste, all carefully mix.
• Minutes after 5 we put the garlic and cut into small pieces the tomatoes.
• Finally, add 0.5 liters of water and heat to boiling.
• Reduce heat and prepare a plate for another half hour. Add the pepper and salt to taste.
• Grind the soup to a blender, doing your uniform. If you want, you can add the fresh vegetables.

The pancakes oatmeal (170 kcal per 100 grams)

Ingredients:

• the flakes of oats (or bran) — 250 grams;
• milk — 0.5 liters;
• eggs — 2 pieces;
• the sunflower oil — 2 tablespoons;
• salt, sugar to taste.

The algorithm of preparation:

• Fill out the flakes of water and give them to swell. Then, granulato the mass of the mixer.
• Add the milk, the eggs, the salt, the sugar. All carefully mix.
• In a frying pan, burning pour in the batter and fry the pancakes on both sides.

Cheese balls (170 kcal per 100 grams)

Ingredients:

• nonfat cottage cheese (not more than 1% fat) — 150 grams;
• sugar — 2 tablespoons;
• semolina of wheat or oat bran — 2-3 tablespoons;
• egg — 1 unit

The algorithm of preparation:

• The cottage cheese, the sugar and the bran mix well.
• Add the egg whites and again carefully bother.
• Sculpt small balls of the test.
• We put a pot of water on the stove. When it starts to boil, add salt.
• Put the balls in boiling water for 1-2 minutes.

We always want to look good and be healthy. But this is not possible, if the person is overweight. To lose weight, you must completely change their style of living and especially the food. Healthy food can be not only useful, but also delicious. If you seriously decided to change, then nothing you can put your request, and this article is a good suggestion. We are confident that you will succeed!