For maximum results when getting rid of excess weight is to be used, which makes daily menus, recipes, healthy eating for weight loss. With a balanced diet, which will help to improve metabolism to get rid of unnecessary pounds and reach the desired size. All you need is that you can combine products and know their properties. Recipes for weight loss based on proven calorie food.
The basic principles of proper nutrition
Diet any weight loss diet is based on the combination of foods that help to get rid of excess weight. In addition, such power system includes a number of basic rules, surveillance, and achieve the slimming effect. These include:
- recipes all meals should be balanced, protein, fat and carbohydrates. In addition, the recipes must to add fiber and foods that contain vitamins and minerals that are needed by the body for maintenance of life;
- need to monitor the size of the portions. You must follow the rule less is more - reduce the part size, but increasing the frequency of eating;
- any person who, adhering to the principles of proper diet and wants to lose weight, should, at least approximately, to be able to calculate the energy value of the recipes;
- you cannot skip Breakfast. Even if the body does not experience hunger, this meal, it would be impossible - Breakfast provides energy for the whole day. Half an hour before the first meal you should drink a glass of warm water - this will start the process of metabolism. To diversify the Breakfast, there are a lot of recipes for weight loss;
- from the daily diet you to eliminate harmful products. These include fried and fatty foods, flour products, fast food, sweets, alcohol. Their use significantly slows down the process of weight loss;
- if the body is difficult to adapt to a diet that contains only the recipes of the dishes prepared, without added sugar, the better these menu components to replace the useful analogues of: candy from dried fruits and nuts, cookies to bake oatmeal house recipe, and sugar in the tea can be replaced with honey;
- it is better to buy products for recipes from trusted manufacturers, who do not grow and do not produce them with the addition of different chemicals and hormones. It especially concerns meat and fish, which contain the most growth hormone, which has a negative effect, because in the process of weight loss and the human body in General;
- the use of salt in recipes for loss weight also better to minimize, as this contributes to the accumulation of fluid and can cause swelling. Recipes for weight loss must contain a very small amount of salt;
- in addition to the recipes for weight loss, menu the PP must include a daily fluid intake of at least 2 liters;
- carefully and slowly chew the food. This will help quickly sated by eating less food.
Products table for the recipes
If you want to create your own recipes for the proper diet can lead in the bottom of the table is a list of permitted and prohibited products for weight loss
| Products that are permitted for weight loss | Products prohibited for weight loss | Products whose use should be limited |
|---|---|---|
| Vegetables (all except potatoes); Fruit; Cereals; Dairy products (low fat); Fish; Lean meat (chicken, turkey); whole wheat bread, Eggs, Legumes, Nuts; Mushrooms | Food and beverages that contain added sugar; Flour products (with the exception of pasta from durum wheat); comfort food; Fast food; Candies; Pastries; Smoked meats; Canned; Mayonnaise. | Red meat; butter; Vegetable oil; White rice; White bread, Potatoes, dried fruit. |
How to plan your diet when losing weight
The proper distribution of meals and control of parts, which can affect the achievement of results such as weight loss, so it is better to plan your meals and stick to it regularly daily:
- in the process of weight loss is in any case do not skip Breakfast;
- you must avoid the feeling of hunger - when the body lacks food, it begins to Deposit fat. To prevent this, you will need to use recipes snacks for weight loss;
- all recipes, healthy eating for weight loss must be balanced in the composition;
- eat to be measured and small quantities, but often;
- pre-plan your day to include exercise, but combine with meals, not participating on a full stomach and not much to eat after a workout;
- in the event of an urgent need to eat one of the prohibited products, it is best to do this, whether you in hands.
Recipes
Cook the right dishes with these recipes by using photos easily, and each of them can be a great example of a healthy diet and cause weight loss
Recipe: pasta with vegetables and chicken
Pasta from durum wheat), cooked, without added salt. Small zucchini cut into thin circles (peel with a vegetable is not clean), add the green beans and broccoli. Vegetables cook in a frying pan, add a little soy sauce or teriyaki sauce. Chicken breast cut into small pieces, add the vegetables. After cooking the vegetables and chicken can be mixed with the pasta or serve separately.
Recipe: fish in white sauce
This recipe for weight loss is good because ingredients can be varied according to personal preference. The sauce can be prepared in advance: a few tablespoons of sour cream (low-fat), mixed with a pinch of nutmeg and black pepper. Add the chopped (preferably in blender), salted or pickled cucumbers, a small spoonful of mustard.
For cooking fish: it can take any white sea fish (cod, sea bass, hake, tilapia, halibut), without skin and bones, sprinkle with lemon juice, spread on a baking sheet and bake. If you want to do this, when adding the fish, vegetables are also good cut into thin rings leek. After cooking the dish is served with white sauce, sprinkle with the cumin.
Recipe: stuffed zucchini
Small zucchini (the smaller, the better), cut in half lengthwise, feed on meat. Before the grate some cheese. Add this to the pulp of the zucchini, seasoning with garlic and a mixture of Provencal herbs. Fill each of the halves with the mixture. Cut cherry tomatoes into 2 parts and invest in boats along the whole length. Sprinkle with finely chopped parsley, cilantro or onion.
Tip: these recipes are better to use a soft cheese - this is a low-calorie product, which allows you to not add salt to the dish, which contribute to weight loss.
Salad for weight loss vegetables with beans
Boil 2 types of beans: red and white. Add the diced tomatoes. Complement the salad with corn kernels and finely chopped greens of dill and parsley. Salad 1/3 vinegar (alternatively: you can add finely chopped onions that have been pickled in vinegar) or lemon juice and pepper.
Shawarma for weight loss
This recipe is suitable for those who want to lose weight, but not denying themselves familiar food. As a pita, it is better to take the bread from the wholemeal flour. It is also possible to cook yourself. Instead of mayonnaise, to coat the pita bread with sour cream and add the chopped greens (dill, parsley, chives, Basil, you can use a combination of different spices without MSG). Chicken, cut into pieces, fry in soy sauce. In the middle of the tortillas with the sauce, cucumber (with rings), avocado (thinly sliced), chicken, salads, add seeds of pomegranate. Wrap envelopes or rolls.
Recipe for weight loss: Stuffed mushrooms
This recipe can be replaced by a pizza with a proper diet and weight loss. Mushrooms better to order more. To separate the legs from hats of mushrooms. Legs finely chop, add the broccoli, disassembled into florets, bell pepper cubes and tomato cubes. Fill this mixture in the mushroom caps, sprinkle with cheese. Bake in the oven.
Salad
This is one of the variations of recipes salad of tomatoes and cucumbers, which is an integral part of the method for weight loss. Cherry tomatoes cut in half cucumber cut into thin strips, onions, pre-marinated in wine vinegar. Mix everything, adding the arugula, sprinkle with spices.
The sample diet, proper diet for weight loss every day
To find out more time to control the food, not every time, calculation of calories, for starters you can keep a log of the correct diet, in which shall be recorded all the food eaten on the day. This contributes to the analysis of food, weight loss, and will continue to make the recipes yourself without problems. For starters, you can use a sample of everyday menu nutrition:
| Breakfast | Lunch | Dinner | Snacks (split per day) | Beverages | |
|---|---|---|---|---|---|
| 1 | Oatmeal on the water | Breast of chicken, sauteed with vegetables. As a side dish - pasta of durum wheat | Vegetable stew with slices of soy meat | 50 g of dried fruits; sandwich bread with a slice of salmon and avocado | Still water; green tea; herbal tea; coffee without sugar natural fruit and vegetable juices. |
| 2 | Cucumber salad with tomatoes and herbs. Sandwich of grain bread with a slice of tomato, piece of mozzarella and greens | A casserole of broccoli, cheese and eggs. | Brown rice with calamari (and other seafood) | 1 Apple, a sandwich of grain bread with ricotta cheese (or cottage cheese) and herbs | |
| 3 | Buckwheat porridge on the water | Vegetable soup with slice of bread | A small piece of boiled beef and stewed zucchini with eggplant | 50 grams of all the nuts; a glass of kefir (you can add a small spoon of honey) | |
| 4 | Cottage cheese (low fat) sour cream or fruit | Chicken with buckwheat. Cereals can be livened with the carrots and onions | Egg omelette with vegetables (broccoli, tomatoes, onions, peppers) | Oatmeal cookies (without the sugar); a handful of dried fruit | |
| 5 | Fruit salad with natural yoghurt | Rice cream soup with vegetables | Casserole of cheese. Salad from fresh cabbage and carrots | A cup of yogurt; 1 Apple | |
| 6 | Millet porridge on the water | Vegetable casserole (zucchini, tomato, carrot, eggplant, egg) | A piece of cooked white fish with brown rice | Sandwich rice bread with not too salty, the trout and slice the cucumber | |
| 7 | Rice, porridge on the water | Scrambled eggs with a piece of baked chicken | A salad of fresh beets, cabbage and carrots and a piece of cooked beef | A cup of yogurt; a handful of nuts |
The sample diet, proper diet for weight loss for the week
Recipes must include dishes, taking into account the characteristics of the organism, while at the same time to promote weight loss:
- For Breakfast better to eat foods that give the body enough energy for the whole day. The most healthy Breakfast is porridge made with water. Useful cereals include: brown rice, buckwheat, oatmeal, barley, millet. To complement the morning meal can be a boiled egg or a sandwich of black bread with cheese or a slice of not too salty fish.
- Lunch must be a balanced intake of protein, fat and carbohydrates. The optimal solution can be vegetables, fish or chicken soups. Days techniques liquid food can be alternated with solid food: piece of cooked meat or fish, accompanied by a side dish of boiled cereals or vegetables.
- For dinner, you should eat a consider the recipes easier for the body to dishes. This can be vegetable salads, casseroles, vegetable stew with pieces of meat or seafood. Light dinner is the key to success in weight loss.
- As a bite to consume a few glasses of low fat yogurt a day. Also, a lot of solutions, which will become the fruit (in moderation), nuts and dried fruit.
- It is true that with the proper diet, weekly or 1 time in 2 weeks, to arrange fasting days.
The sample diet, proper diet for weight loss for the month
Making plan, correct diet for a month, you must follow the General rules, which form the daily diet. The recipes used are the same, based on the combination of useful products. The key thing to remember is that the results do not come immediately. You need to be patient and do not deviate from the principles of proper nutrition. Only in this case, the slim figure will no longer be a dream but will become reality. There is another useful tip that often helps to lose weight, not less than healthy recipes: shopping on a full stomach.
The right options of snacks
These meals are no less important for preparing a appropriate diet in an effort to lose weight. They need to be healthy, nutritious and promote weight loss. All of these properties are dried fruits and nuts. It is important to use them a little - a very little powder is enough. Also recipes for healthy snacks may consist of healthy sandwiches. In this case, bread it is better to use whole wheat, and supplemented with recipes for healthy sandwiches with a slice of cheese, cucumber, not too salty, the fish, tomatoes, herbs or cheese. All of these ingredients can be used individually or in combination, as delicious sandwich recipes for weight loss. The metabolism promotes a Cup of yogurt, therefore, it is worth to pay attention. Such recipes that do not require a lot of time for their preparation, however, is the possibility that with the consumption of unhealthy food.
In accordance with all the principles and conditions, proper nutrition with recipes for weight loss in conjunction with active physical exercise will be the solution in the fight against obesity. It is important to be patient and go confidently to the planned purpose.