Diet for weight loss: the bar, menus, recipes, in the home, the essence of the

The theme of the article is the correct diet for you to lose weight. Tell you about the benefits of breakfast to lose weight, we will give recommendations that will facilitate the process of weight reduction.

The essence of nutrition

Rapid loss of weight through strict diets usually leads to the desired results. That's not all the people in the return to normal in the diet can set these indicators.

On the basis of any method of weight reduction, there is a huge stress for the organism. Therefore, there is nothing surprising in the fact that the body, fearing limited, power mode, it begins to accumulate fat deposits. And in this case comes to the aid of a correct diet (pp).

When you select a proper diet for weight loss at home, you protect yourself from the anxiety, nervous tension and depression. You will start to another healthy outlook, their well-being and even their appearance.

What's more difficult, which can be in losing weight is the beginning.

Specialists in nutrition advise to follow some rules, that would improve the process of weight reduction:

1. The proper mood. Live as you wish, don't deny yourself, in small and large pleasures. The loss of even a small weight perceived as a victory. Do not scold, if on the eve permitted to eat of the exclusion zone of food after 18.00.
2. Be realistic. Few people can be for 30 days weight loss of between 20 and 30 kg Not demand more than you can give. If you lose weight 3 to 5 kg — this is the result to which it must aspire. Even more the weight lost will not return.
3. Ask for help to the loved ones of the people. There is not enough willpower to lose weight? Seek support from family members. Ask one of the family members along with you to start a diet or exercise. Let the spouse in the place of the harmful foods at dinner to eat with you light and healthy salad.
4. Gradually change your diet. If you decide a new day to reject any harmful food, because after a while, to feel aversion to their company. The new products must be introduced in the diet gradually. And the body gets used to the useful products, and you will be less nervous.
5. Follow regimen of drinking. At night drink at least 2 liters of clean water without gas. It will give you energy, cleanse the body of harmful substances.
6. The selection of the methodology of weight reduction. If for you the preferred method for weight loss is the diet that you follow, that is suitable for your health and taste preferences.

If you comply with the recommendations described above, with the lightness that you remove the excess weight and you will notice that healthy eating is fascinating and enjoyable.

Power supply without diets

Well, you're ready to begin nutrition for you to lose weight? Then let's see, what concepts it is based.

Healthy eating involves the compliance of certain rules:

• The exception is sweet and mealy products from the diet. Replace the sugar with honey. Instead of candy and turrn of eating fresh ripe fruit.
• The substitution of carbohydrates, which is quickly digested "slow". Eat porridge of buckwheat, millet, bread without yeast and the sugar, the whole wheat bread.
• The resignation of the pastries and the bread. Replace these products of bread, and rye bread.
• The consumption of a given weight of the portions of the dishes. Buy special scales to measure the weight of food. In a single meal you eat no more than 0.2 kg of products.
• The resignation of sausages and deep-fried. Useful of the food is steamed, baked, and even in the slow cooker. Frying and cooking the products, but not roast. Fatty foods — the worst enemy of a slender figure and healthy eating.
• The consumption of small amounts of animal fats. You can add the meal, butter, but only in small amounts. Best used in the production of vegetable oils, such as olive oil, since that is one of the most useful.
• The inclusion in the diet of fresh fruits and vegetables. Prepare them in salads, cooking or frying. For the seasoning of salads, apply the olive oil, salt, sour cream and mayonnaise. The amount of salt consumption is also reduced.
• The inclusion in the diet of foods rich in proteins. Preferably with the varieties of meat (turkey, rabbit, chicken), lean salt-water fish.
• The consumption of lean dairy products. Drink the kefir, as this drink helps the digestion, so the food breaks down faster.
• The resignation of alcoholic beverages. Alcohol affects the health and opens the appetite.

Mode power supply

If you want to learn how to eat in a balanced way from the house, to revise your regime of drinking. In reality, it is not so easy to do, as it might seem at first sight, because you will have to change their usual mode.

Prefer to eat three times a day? Now increase the number of meals up to 6 times.

Thanks to the nutrition five times a day, you reducing the intervals between meals. You will not experience hunger and therefore fat deposits do not occur in the body.

Specialists in nutrition advise to respect a certain way:

• 7.30 — the first in the intake of food;
• 9.30—10.00 — second in the intake of food;
• 12.30—13.30 lunch;
• 14.30—15.30 — overruns;
• 18.30—19.30 — the last meal.

After 19.30, you can drink only water.

The breakfast food and diet for slimming

The majority of the people, who in vain trying to lose weight, there is something in common — they ignore the breakfast. In which the similarity of their daily routine full of people who can not get rid of the excess weight? They are extremely rare and comfortable. In this case, the system of nutrition is especially effective for these people.

In the case, when skipping the breakfast is regular, the body weaning from the morning of the food intake, and after awakening, and there is not the appetite.

Remember, a good breakfast is the key to successful weight loss!

The breakfast, consisting of protein and carbohydrates, helps to reduce the weight and form correct eating habits. The densely history or the sites of people without the need to make the appetizer, and in the night the less they want to eat. This is the main of the help of a proper diet to lose weight. In addition, this way of eating improves the mood and the change of substances, for the burden of positive energy and good mood for all day.

It is important to take into account a rule — any proper, balanced and healthy weight loss is not able to fully secure the body of minerals and vitamins. Therefore, in the process of weight loss necessarily take vitamin complexes.

The regime of drinking

Nutrition is based on proper nutrition. The menu for weight loss entails the compliance of drinking water treatment.

Water participates in many processes that occur in the body. It is necessary to maintain life, the proper functioning of the digestive tract.

The power supply to the quick weight loss at home has some tips:

1. Half an hour before intake of food, drink 250 ml of clean water at room temperature. The liquid partially fills the stomach and, therefore, slightly blunt the feeling of hunger.
2. Do not drink the food water, especially in regards to the sweet tea. This can lead to a process of fermentation in the stomach. Drink tea or other drinks a half hour after the meal.

Sample menu proper diet for weight loss

You can prepare a menu for losing weight, nothing complicated in this no. Important to remember, on the basis of the charter for the reduction of weight should be healthy and natural food.

For the elaboration of the diet, use the menu, the proposal of nutritionists:

His system of feeding should correspond to your food tastes, age, gender and occupation.

Food for men

The menu that is located upstairs, ideal for the weaker sex. But for men, when the development of a proper nutrition for weight loss, keep in mind some points:

• the body of the men need more protein portion, which can be obtained from lean kinds of meat, or the fish of the sea;
• carefully check the presence of vegetables and fruits in the diet, as well as some representatives of the stronger sex consider only the potatoes important vegetable in the diet;
• in the diet of the men must be prebiotics, which are present in yogurt, cabbage, acidic, and yogurt;
• alcoholic beverages worsen your mood and prevent to lose weight. Therefore, alcohol is best to remove it completely, but in the first time you can take no more than one glass of wine, or drinks of liquor.

The food for the children

The most difficult to develop a proper nutrition to lose weight at home for teenagers. This is related to the fact that a growing body needs a large amount of vitamins and minerals. But if you ignore the principles of proper feeding, and in some cases, it may be the obesity.

The diet of a teenager should consist of foods rich in vitamins as well as natural and useful food. When drafting the letter for the teen to follow some rules:

1. For the preparation of dishes, use only fresh vegetables. Avoid preservatives, semi-finished products, instant noodles.
2. Help the young person to the culture of food. Explain the importance of regulating the intake of food, feeding regime.
3. Explain to a teenager, alcohol and chop — optional condition of association with their peers.
4. Be careful that the child did not eat French fries, junk food or candy.

Features of the feeding of the athletes

The food for the athletes at home has its own characteristics. The people who participate actively in athletic activities, consume a lot of energy. For this reason, your diet should replenish.

When the development of the sports nutrition, follow the following recommendations:

1. Do not include in the menu of sweets and sugar. Is "empty" calories that do not bring any benefit to the body.
2. Each dish of the athlete must be present in the proteins and complex carbohydrates — they are the ones that help to rebuild the muscles.

When you write a sports letter should consult with their coach.

Kitchen for fat burning

Dietary and offers a large number of plates, the effective management of fat burning. These dishes not only help you to lose weight, but also to enrich the body necessary and useful in vitamins.

Vegetable soup

Products:

• cabbage — 0.4 kg;
• tomatoes — 5 pieces;
• arc — 5 heads;
• carrots — 2 pieces;
• pepper Bulgarian — 2 pieces;
• celery — 4 stalk;
• parsley — 1 bunch;
• chicken broth — 3.5-cv

Preparation:

1. All the products are cut into thin slices.
2. The onion lightly browned, add the rest of the ingredients (no celery), cover with the broth.
3. The broth should cover the vegetables.
4. Bring the soup to a boil, add the celery.
5. Ten minutes before the preparation and place in the soup, bay leaf.
6. After cooking, turn off the stove and let the soup a bit of preparation.

The radish with squid

This salad is ideal for dinner.

Products:

• vegetable oil — 40 g;
• vinegar — 40 g;
• parsley — 1 bunch;
• squid — 0.3 kg;
• radish — 2 pieces

Preparation:

1. Finely chop the parsley.
2. The radish fresh as a mix of squid, cut into strips, add the oil, vinegar.
3. Everything is mixed lightly with salt and garnish with the parsley.

Nutrition for quick weight loss

With the help of a healthy and useful food that you will not be able to lose weight quickly— this effect can only be achieved with the help of hard diets. However, a proper diet has an advantage before strict diet — resistant outcome.

There are some tricks to speed up the process of weight loss:

1. Stick to drinking water treatment, the water reduces the feeling of hunger.
2. Eat every 3-4 hours, but in small portions. Frequent intake of foods speeds up the metabolism.
3. Your main meal, fruits, vegetables and berries. In less quantity, eat lean meat and fish.
4. Eat the cinnamon, the pepper, and the cilantro — these condiments, they activate the digestion.
5. When the attacks hunger eat a little nuts or dried fruits.
6. Drink green tea, as it stimulates the body to recycle slopes of fat reserves into energy.
7. Exercise, spend more time outdoors.

Formulation of a weight loss program

At home, you can create a custom program of loss of weight. To start, calculate the main staff of the change of the substances, the abbreviated name of the eec. You will receive the energy (in calories) necessary for the normal functioning of the body.

The eec is calculated by the formula Harissa—benedict:

The result is an indication of the energy required by the body in its normal state. In your food plan to lose weight, you should not take into account the level of activity.

To calculate the corresponding rate by the body of calories, use the following factors:

• 0,8 — 1,0 — for lerdos of people;
• 0,9 — 1,1 — men, with an average activity (daily walking or to the gym several times a week);
• 1,0 — 1,2 — for the active (regular gym).

As to save the result

When you switch to the pp prepare for the long-term work on it. The first results you will notice that already within a month. And, what is more important, you're going to notice an improvement in the next month.

Rules to consolidate the results:

• continue to comply with a proper diet, do not reduce the rate required for you to calories;
• exercise;
• do not sleep less than 8 hours;
• follow the diet, drink sufficient amount of water.