Menu for weight loss. Fundamentals of
To begin with, let us recall the basic principles of the natural and effective weight loss:
Friends, forming the menu for slimming, remember that the food, in addition to soothe the hunger, the delivery and the pleasure. Is that the way it should be and in the reduction of weight. There is No tasteless food. This will not bring anything good.
If you now believe that it is easier to boil the buckwheat in the daily amount of calories, or buy skimmed cheese and say, this is, until you will not lose weight. Stop! This is incorrect.
Do not make a bet on his strength of will with the hope of surviving. Not going to work! Anyway fail sooner or later. To lose weight, it is not necessary to "drown" a food you don't like. It is much easier to eat varied and tasty.
Also, don't prohibit yourself in the food intake after a certain time. Eat when they are hungry. Just don't confuse the hunger and the appetite for more.
Focuses on the physical manifestations of hunger – nausea, weakness, and discomfort in the stomach.
Believe me, it will be much more damage, if you go to bed, feeling the hunger, you will be able to grab a snack before you go to sleep, so that the hunger does not bother you and it does not prevent sleep.
The only desire that is in question, for the dinner was not their main food. You know, when your body is experiencing the greatest need for food, orient themselves in this, the dispensation of daily food intake in accordance with your needs.
And before moving directly to the development of a menu for losing weight (personal diet), I remind you that in the natural base to lose weight is fractionated feeding, which involves the 3 main food intake (breakfast, lunch, dinner) and 2-3 small snack (can be more). In these 5-6 meals, and we distribute all the daily calories.
Menu for weight loss are made up on the basis of what type of lifestyle that he leads.
If you are a housewife, most of the time you spend at home, then options and the power you have more. If you work best of all the food that you have planned for before dinner, take a. It is not difficult, thought out, prepared, placed in containers, and ready to go!
What would be ideal in a period of reduction of weight, you should aspire to this distribution of the major components of food:
If it even seems that it is very complicated, do not worry! Keep reading and everything will fall into place.
Suitable diet is simply inexhaustible topic of conversation in the circle of weight loss for the ladies.
Weight loss will be more safe and effective only with the condition of preparation of diet menu to be correct. It will be the best option to work together with the nutritionist.
It is a personalized diet, taking into account the age, weight, lifestyle, presence of diseases. But the services of this professional is quite expensive it is worth, yes, and in addition, he is not in all cities.
If you want to develop an individual diet, then stay with the data of our policies and advice.
At the time of weight loss the menu of the right diet should be of this way of distributing the main components of food:
You must determine the amount of food that you need in the day. Here the scheme is simple: at the breakfast we should eat no more than 25 percent of the daily amount of calories, the second breakfast is not more than 10 per cent, at lunch we used a 35 per cent, in the afternoon snack 10%, and the dinner continues to be the 20 per cent of the diets of calories.
Carry out a count of the calories in the personal of the diet should be taking into account the time of year and the physical exercise. Menu of the correct diet depends on the way of life of the person. If you have an active lifestyle, eat 1500 kcal.
If you are not active in the gym, but always walking, enough of 1200 kcal. If the style of life passive, the diet is limited to 1000 kcal.
If behind the window of the cold period of the year, a recipient of the option we add 200 to 300 kcal.
Before you start to lose weight many torments question:"How to develop a diet, if it is not about systems, and about the privacy of the diet?" We'll give you some tips that will help you in this regard.
Thus, in the first place, it is necessary to determine the amount of times you're going to eat. The total funding of splitting the single mode of the diet of the three pillars of reception and two more.
The second rule says that you can not avoid eating in excess. Do not try to eat everything on the plate. If you have felt the feeling of satiety, let your dish to one side. When eating in excess increases the stomach in size, and this means that the next time you will have to eat more of your standard).
Proper diet involves the use of the large amount of fiber. She has a very useful property for slimming – dates hunger.
Books of nutrition will tell you how to do the diet.
Do not forget about the consumption of adequate amounts of fluids, especially spring water.
Why the body begins to lose weight? And all because he begins to spend their fatty tissues, when it lacks a source of energy that enters with the food. Therefore, the menu of the correct diet excludes very calorie and fat foods.
You should consume foods that encourage the burning of fat. Such products can be attributed to the cinnamon, green tea, onion, garlic, red wine, cheese, kefir, pineapple, yogurt, raspberry, grapefruit. Also make sure that the menu to meet the needs of the body of all the nutrients. In this sense, appropriate diet should be the most useful and varied.
It is important to take into account what products will be present in your diet. Make a list of useful for the thinning of the products, of all the specialties and products for a healthy diet.
Then you can proceed to the development of a menu of the correct diet for each day. Here we must be very careful and patient. Prepare menus taking into account the energy intake and the composition of the products.
To lose weight our body rids itself of toxins and slags. And to avoid the general discomfort, headache, ill-health, should drink more water. She must be clean, preferably from a spring.
You can prepare clean water to themselves. To do this, fill water a plastic bottle, then place it in the freezer. When you freeze most of the water, drain the remains of which it is not necessary.
Ice melts at room temperature.
In the individual serving of the diet should include lean meat in the boiled as roasted, or cooked by the steam. You can consume sea fish and mushrooms, cooked.
Pripravljena kitchen cinnamon. This helps to reduce the appetite and to reduce the level of sugar in the blood. Also, replace your bad chop nuts in amounts not exceeding handfuls or grapefruit juice. These products stop the feeling of hunger.
In the diet should include green unsweetened tea, hard boiled eggs, steamed squash, red bell pepper, red berries, and cabbage. It is forbidden to consume fried, fatty, tin of sweet, white bread,sausages, fast food, soft drinks, potato chips, ice cream, sausages, alcohol.
The list of recommended products:
Many diets allow to include in the good food for weight loss is not exactly the right products, but it all depends on the amount of them. The same can be medicine, and poison, it all depends on the amount of, for example, the same sugar, or pasta.
When you want to lose weight, you have to know how to develop a good diet to lose weight, to be able to distinguish the in this period, the products of which must be exclude from the letter.
When devising the menu of the day is necessary to keep in mind that the meals should be less than five.
In this approach, we can include in the menu a little fatty varieties of fish, as well as dairy products, fat, above 1%, for example, regular milk or yogurt 3-4%.
The most important thing in this approach – calculate the calories per serving, no more than 1300 calories, on the contrary, the weight reduction may not even expect. Given that the oil and the body needs, to the preparation of the portion of the salad is you can use a teaspoon, but not more, of this amount for the normal functioning of the body is sufficient.
When drafting the letter to lose weight must take into account certain rules: be sure to moderation, even for its inclusion in the diet of vegetables and fruits.
We must preserve the utility of the products, is strictly all the rules of preparation of the diet, very severe to monitor the compliance of them.
When the food is used in excess, the proportionality where it disappears, the hip cover of "ears", and the waist puts in with the "life preserver" of fat.
Good food for weight loss means that you can recover the loss of the loss of the sharpness and secure way to get rid of the second and third chin. A little bit of what kind of woman to feel such a lazy pig, I want to be attractive, slim, to that not the folds of the skin on the sides has not fallen.
For good food for weight loss not had excess of calories, it is necessary to take into account the energy value of the products, even the simple piece of black bread. In it still contains about 40-50 calories, and some varieties of bread to use ms high in calories.
How to develop a good food for slimming, for diet attended very relevant each organism the fats with proteins and carbohydrates? It is necessary to use the table that shows all the parameters for 100 grams of product.
Correct diet must be presented to the proteins, for this, we include in the menu of the day and oatmeal in the milk, boiled fish, low-fat cottage cheese, but not fat-free, as well as the body fats are necessary.
Some vitamins without the presence of fat is not absorbed by the body.
Well helps to lose weight a diet rich in proteins, otherwise called "the kremlin". In the feeding of proteins are present in unlimited quantities, but a more "correct", that is to say, that must be very boiled meat, the same of the fish, but not sausage and sausages. There a large amount of fat and the variety of the chemical components of no benefit to the body not the act of surrendering.
Carbohydrates must be present in the diet of all days, but the so-called "long", that is to say, in the form of starch, legumes, but not easily digestible in the form of sucrose. Carbohydrates quick instant digest, "burned", while improving the feeling of hunger and strip to eat, and this is detrimental.
Good food for slimming, which does not imply the uncontrolled snacks, as well as the apple or the orange also have calories. When hour frequent, increases the energy value of the ration, and the efforts of loss of weight is reduced to nothing. You have in your hands and do it.
How to develop a good food for weight loss to take for his base? Want the result was a decline of weight, and not to its whole.
To call attention to the regime of drinking water is a necessary component of any diet, and one of the most important. Drinking as much as possible, and considers only the drinking water, but no juices, jams, kvass.
In a word, any liquid, except water, the drink of the grounds that there can and should bring to the meal.
When in good food for weight loss is included in sufficient quantity of water, the body more quickly and with higher quality are displayed the toxins, so that are dissolved in it. This fact very well affects the total of the weight reduction.
