Everyone knows the rule: if you want to lose weight, you need to eat right. Diet proper nutrition was founded on the basis of the other, how gentle and more rigid. Most of them cause irreparable damage to health, causing stress on the body. In addition, improper diet contributes to the quick return of the recently lost pounds.
Proper nutrition aimed at providing the body the necessary nutrients and trace elements. According to the basic principles, you can achieve good results in the process of weight loss.
Each person consumes different amounts of food. Someone prefer fast food, someone is sitting on the candy. Each of us needs a certain number of protein, fat and carbs per day. Modern food, tasty, beckoning from the shelves of rich carbs and fat. In addition, contain additives, which causes appetite stimulation. Uncontrolled eating leads to formation of fatty deposits, to get rid of them is not an easy task. If you follow the rules, you can forget about the extra weight. But let's not forget about the benefits of physical activity and exercise.
To lose weight, so it is possible. For this you need to think about your daily diet.
There are two options:
- To consume less calories, that eating in accordance with the daily calories norm
- To increase physical activity, the implementation of the
The system does not provide for sharp limits in the parts. If You follow the rules and to properly count calories, you can get rid of 5 extra pounds per month.
A few recommendations for those who are planning the menu for the week:
- Make a separate list of products and the distribution of them every day
- Breakfast is better not to skip, that will be balanced and satisfied
- For dinner, select dishes that are rich in protein. This can be cottage cheese or boiled chicken breast
- Be sure to consider snacking between meals
- In the diet are fruit, dried fruit and nuts
- Keep track of your physical activity
- Don't limit yourself to liquid, drink pure water, teas
- Coffee is the most drunk in the morning
What is the use of right food
Absolutely Yes! This diet will help to maintain and even to restore health. And this is not just a beautiful picture. GIT will say "thank you" for a balanced daily diet. You provide the body with beneficial vitamins and minerals, without impeding the development of a beautiful body.
Proper menu for weight loss
What to exclude:
- Products, semi-finished products
- Delicious hamburgers and hot dogs, along with other "fast food"
- Store-bought candy
Strictly prohibited products, among which glutamate and substitutes of sugar. Salt intake is also the most limited.
Priority should be given to dishes prepared:
- For the pair
The necessary inclusion in the diet of fresh vegetables and fruit. Don't forget that the body should consume 1 kg of body weight 1 grams of protein per day.
Sample menu for a week
- Rice, porridge, boiled in water (you can add butter to no more than one teaspoon), Apple. Coffee is also allowed, except sugar
- Toast, cooked hard-boiled egg, cucumber
- Baked fish (hake, Pollack), vegetable salad (cabbage, cucumber, peas), olive oil
- Low fat cottage cheese, Apple, green tea without sugar
- Steamed vegetables and baked chicken
- A sandwich (bread with bran, sharps and cheese), bananas, coffee without sugar
- Cottage cheese with low fat (if you want, you can add a teaspoon of honey)
- Chicken soups, vegetables, salad (can be lemon juice)
- Fruit (e.g., Apple and kiwi), green tea
- Cooked chicken breast, cucumber
- Scrambled eggs on some greens, bananas, tea
- Boiled egg, glass of kefir
- Steamed vegetables with rice
- Cottage cheese casserole (add any fruit, low fat cheese), green tea
- Cooked shrimp, vegetables (tomatoes, peppers, cucumbers)
- Oatmeal made with milk (choose below), some strawberries
- Natural yogurt without sugar (you can substitute honey), coffee
- Baked potatoes with mushrooms and chicken
- Vegetable salad with sour cream (15 percent fat)
- Baked hake and vegetables
- Mashed potatoes, cooked hard-boiled egg, tomatoes
- Two Apple, green tea without sugar
- Mushroom soup, toast with cheese
- Casserole (cheese, raisins)
- Oven baked fish, marine algae
- Barley porridge, green tea.
- Meat and steamed vegetables
- A cup of yogurt, banana
- Low fat cottage cheese sugar-free baked apples
- Vegetable salad, cheese, toast
- Banana, Apple
- Boiled chicken breast, steamed vegetables
- Cooked salmon, a glass of juice
- Fish cakes steamed brown rice
What should be taken into account:
- The level of physical activity. If during the day you mostly sit, it is better to refuse from fatty meat and fish, and if you want to limit the use of butter.
- Individual peculiarities. If the person suffers from chronic gastritis, be sure to include in your daily diet entrees for Breakfast are ideal cereals, milk with low fat milk.
- This is very important, after a meal to feel full and not overeating
- Prefer freshly prepared dishes, particularly salads
As a rule, the menu differs depending on the characteristics of each individual. Strict limitations are absent here. It is very important to fully eat and eliminate the harmful products. Anyone who self prepares menu for the week, you should choose the main and secondary meals to taste. There are many budget options menu for the week. On the basis of their abilities and wishes, you can expand your menu, adjustments, to expand the range of products, in terms of calories.
How long does the diet
Clear terms, no. With the chaotic energy in the coordinated system, you need to understand that this principle, which is natural and suitable for all the body. If You have already achieve your desired weight, get rid of extra pounds, it is not recommended to return to the old style of food. Learning how to eat properly, eat healthy food, You will not want to go back to fast food.