The first question that challenges dieters: how to build your diet? As you know, is to get rid of excess weight, it is not enough to exercise on a regular basis, you will need to re-examine your food habits. We offer you a menu right diet for weight loss, which helps you navigate when planning your diet.
10 important rules about the proper diet for weight loss
Before beginning a detailed description of the menu, proper diet for weight loss to remind you the basic rules for weight loss. This is something that is important for you to know, each person loses weight!
1. Lose weight from calorie deficit, not nutrition per se. When we eat less than the body needs for energy it begins to use the reserve Fund in the form of fat. This will start the process of weight loss. What, when and in what combinations you eat - all of this is not critical. If you eat a deficit of calories then you will lose weight.
2. All diets, no matter how they were called, intended to make the person who eat less, and to create the necessary calorie deficit. Weight loss diet can also be achieved with the restrictions from the food you eat less nutritious foods and get rid of the leftover food. This is usually enough to make a calorie deficit, even if you do not, that is directly the number of the calorie content (although with the right foods you can eat with a surplus and better).
3. So, if you want to lose weight, there is no need to eat only the right foods: chicken, buckwheat porridge, a dish of cauliflower, not fat cottage cheese and salad from fresh vegetables. It is not the products in themselves contribute to weight gain and a general surplus of calories.
4. Fat, flour and sweet products are very easy to create a surplus of calories, which is why this food should be limited. But if you can fit these foods into your calorie allowance, you can eat them without harm for weight loss.
5. However, it is better to stick to the menu proper diet: do not for weight loss in the first place, and for their own health. Do not forget that fast food and sweets have no nutritional value and, in addition, when used in large amounts have a negative impact on the body.
6. Directly for weight loss meal time is not critical, so that you do not need to completely change your diet and regularly. Just remember that the preparation of competent right-hand menu for the day helps you to eat balanced, in order to reduce the feeling of hunger, to develop good food habits, to improve the work of gastrointestinal tract.
7. Protein, fat and carbohydrates do not have a significant impact on weight reduction, weight loss the most important is total calorie intake. However, these figures are an important factor for the conservation of muscle (protein), enough energy (carbohydrates), the normal functioning of the hormonal system (fats).
8. Products can be combined on a plate, in any way, it also does not affect the process of weight loss. If you want to have a separate food, or combine foods only known way - please.
9. The following recommendation is only one of the most common options menu the right diet each day. You can build a menu to suit your function, it is not necessary to focus on the dietary laws. If you think that the calories, protein, carbs and fat, then you have free hands: for weight loss simply enjoy the CFCP.
10. The distribution of protein and carbohydrates throughout the day, proper breakfasts and dinners, some types of foods before and after a workout is the only additional brick construction out of the body, but not the key. Are more important in the final stage of the grinding body and bring it in great shape.
To sum it up. The issue of weight loss always comes down to diet, regardless of diet and menu for each day. This is the reason why calorie counting is the best way to lose weight, because you will always be able to plan meals in its sole discretion on the basis of their rules of the CFCP. A proper diet is an additional tool for weight loss that will help you to change eating habits and start to eat a balanced and health benefits.
Menu right diet for weight loss
It is important to keep in mind when menu planning, proper diet for every day:
- Breakfast should be rich in complex carbohydrates for energy for the whole day.
- Fast carbohydrates (candy, cakes, dried fruits) are best consumed in the morning.
- Dinner is desirable to not mostly protein.
- Each meal should contain fiber (fresh vegetables, bran, whole grains, fruit).
- Forget about the rule to not eat after 18.00, but it is better to eat no later than 2-3 hours before bedtime.
- The distribution of calories per day in approximately the following proportions: 25-30% for Breakfast, 30-35% for lunch, 20 to 25% of the dinner 15-20% eating.
- 1-2 hours before a workout best to eat carbs within 30 minutes after your workout - carbs + protein.
Reiterate that weight loss is the most important thing is that the overall calorie deficit per day. But in terms of nutrition, health, energy, normal functioning of the body and reduce the risk of injuries, it is better to follow the above rules.
Sample menu of proper nutrition for the day:
- Breakfast: Complex carbohydrates
- Second Breakfast: Simple carbohydrates
- Lunch: Protein + Carbs + Fat. Be sure to fibre.
- Snack: carbs, little fat
- Dinner: Protein + fibre preferably
We present several menu options nutrition for weight loss. These are just examples of the most popular and successful options for Breakfast, lunch and dinner, which most often occurs in people who lose weight. You can have your menu of proper nutrition for each day, based on individual needs.
Breakfast:
- Porridge with fruit/dried fruit/nuts/honey and milk (the most common variant - the oatmeal)
- Scrambled eggs with wholegrain bread
- Sandwiches with wholegrain bread or crackers
- Pancake of oatmeal(mix the eggs and oatmeal, and prepared in the pan)
- Smoothie of cottage cheese, milk, banana (it is desirable to add the complex carbohydrates - bran or oatmeal)
- Whole grain cereals with milk,
Lunch:
- Cereal/pasta/potatoes + meat/fish
- Steamed vegetables + meat/fish
- Salad + meat/fish
- Vegetables/side dish + bean
- Soup
Lunch is the most inexpensive meal, you can choose almost any combination of ingredients for your taste.
Dinner:
- Vegetables + lean meat/fish
- Vegetables + cheese + eggs
- Cheese
- Yogurt with fruit
Snack:
- PP-baking
- Nuts
- Fruit
- Dry fruit
- Curds or yogurt
- Whole wheat bread/crackers
From the options, which are Breakfast, lunch and dinner create your own menu of the diet every day. Calories calculation independently on the basis of their parts and specific foods. By the way, modern gadgets, it would be simple enough.