Diet for weight loss: menus, recipes, home essence

The topic of the article — the correct diet for weight loss. We will talk about the benefits of Breakfast for weight loss and recommendations that will facilitate the process of weight reduction.

diet for weight loss

The essence of a proper diet

Fast weight loss using strict diet is usually lead to the desired results. There were people in the return to a normal diet, which can be based on these indicators.

On the basis of each method for weight loss, there is a lot of stress on the body. There is therefore nothing surprising in the fact that the body, fearing the limited power mode begins, to accumulate fatty deposits. In this case for aid, appropriate diet (PP).

In choosing the right diet for weight loss at home, you will protect yourself from anxiety, nervous tension and depression. You will start a different attitude to healthy food, your health and even look.

The hardest thing is you can weight loss is exercise.

Nutritionists say to follow a few rules that will facilitate weight loss process:

  1. The right attitude. Live as you want to, indulge in the large and small joys. Lose some weight, which is seen as a victory. Do not beat yourself if it is the day before allowed myself to eat forbidden food after 18.00.
  2. Be real. Some people can be in 30 days to lose about 20-30 lbs. Does not require from you more than you can give. If you lose 3-5 kg — this is the result of that effort. In addition, this lost weight will not return.
  3. Ask for help from loved ones. Not enough willpower to lose weight? Looking for the support of the family. From someone from the family together with you to diet or exercise. Let the spouse that is junk food for dinner with you light and healthy salad.
  4. Gradually changing your diet. If you decide a new day to give up all unhealthy food, and then after some time you will love the idea. The new products, which can be taken into the diet gradually. And the body gets used to useful products, and you will be less nervous.
  5. Follow the drinking regime. On the day drink at least 2 litres of pure water without gas. This will give you energy, cleanse the body of harmful substances.
  6. The choice of the methodology for weight reduction. If you have a preferred method for weight loss is a diet, keep the one that matches for your health, taste and preferences.

Having regard to the recommendations described above, you can easily lose weight and realize that healthy food is fun and pleasant experience.

Food without dieting

Well, you're ready to healthy diet for weight loss? Then let's see what concepts it is based.

Healthy eating means that according to some rules:

  • Other than sweet, flour products from the diet. Replace the sugar with honey. Instead of candy and halva eat of fresh and ripe fruit.
  • Replacement carbs are readily digested slowly. Eat porridge from buckwheat, millet, bread without yeast and sugar, whole wheat bread.
  • It is the denial of the cakes and wheat bread. Replace these foods with bread and rye bread.
  • The use of a specific weight of portions of dishes. Buy special scales for measuring the weight of the food. At a meal eat no more than 0.2 kg of food.
  • The withdrawal of smoked meat and fried food. Healthy food — steamed, in the oven and in the slow cooker. Simmer and cook the food, but do not fry them. Fatty food, that is the worst enemy of a slim figure and a healthy diet.
  • Use a small amount of fats. You can add to foods butter, but only in small quantities. It is better to use in cooking vegetable oils, such as olive, because this is one of the most useful.
  • Inclusion in the diet of fresh vegetables. Used in salads, boil or cook. For salads use olive, discard the sour cream and mayonnaise. The amount of salt also decreases.
  • The inclusion in the diet, foods rich with protein. Give preference to lean meat (Turkey, rabbit, chicken), low-fat sea fish.
  • Use low-fat dairy products. Drink kefir, because this drink improves digestion, whereby the food rapidly digested.
  • The refusal of alcoholic beverages. Alcohol is injurious to health and causes appetite.

Diet

a proper diet

If you want to learn how to eat a balanced home, then reconsider your drinking regime. Actually, this is not as easy as it may seem at first glance, as you have to change your daily routine.

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

Thank you for the strength, five times a day, you will reduce the intervals between meals. You will not experience hunger and so, fat deposits will not occur on the body.

Nutritionists say to follow a certain way:

  • 7.30 am — first meal;
  • 9.30—10.00 — the second portion;
  • 12.30—13.30 — lunch
  • 14.30—15.30 — snack;
  • 18.30—19.30 — the last meal.

After 19.30 you can drink only water.

Breakfast with a proper diet for weight loss

Most of the people who were trying to lose weight, there is one thing in common - they ignore the Breakfast. What is the similarity of the daily routine is full of people who do not to lose weight? They rarely ate Breakfast. In this case, the system the proper diet it will be particularly effective for people.

In the case, when ignoring the Breakfast is regular, the body wean from the morning meal, and when it is awakened, and absent appetite.

Don't forget, a hearty Breakfast is the key to successful weight loss!

Breakfast, consisting of protein and carbohydrates, helps to reduce weight, and also form the correct eating habits. They close lunch people, there is no need to snack at night and less hungry. This is the main means of correct diet for weight loss. In addition, the diet improves mood and metabolism, the costs of positive energy and vivacity for the whole day.

It is important to consider one rule — all the proper, balanced and healthy diet for weight loss cannot fully provide the body with minerals and vitamins. Therefore, in the process of losing weight be sure to take vitamin complexes.

Drinking regime

Dietetics is based on proper nutrition. Menu for weight loss includes drinking regime.

Water participates in many processes that take place in the body. This is necessary for the maintenance of life, the proper functioning of the digestive tract.

Diet for quick weight loss at home has a few tricks:

  1. Half an hour before meals, drink 250 ml of pure water at room temperature. The liquid partially fills the stomach, and then slightly dull the feeling of hunger.
  2. Do not wash down food with water, especially sweet tea. This can cause fermentation in the stomach. Drink tea or other drinks a half hour after eating.

Sample menu proper diet for weight loss

You can design menus for weight loss nothing complicated about it. Just remember, menu for weight loss must be a healthy and natural food.

For the preparation of the use of the diet menu offers diet:

MealProductsSample menu
1 BreakfastComplex carbohydrates, proteintea or coffee;

oatmeal, cooked in water, with the addition of nuts or fresh berries;

0.1 kg cottage cheese or yogurt with cinnamon; 2 boiled eggs

2 BreakfastFresh fruit and vegetables0.1 kg of fruit salad or vegetables, dressed with yogurt;

2 loaf

LunchTissue, animal protein, complex carbohydratesSoup with lean meat or vegetable soup; cooked meat;

salad with olive oil

Afternoon teaVegetable fats, vegetableSalad vegetables (e.g. carrots and tomatoes) — 0.1 kg;

nuts, dried fruits

DinnerVegetables with animal proteinBoiled or baked fish with steamed vegetables;

salad with olive and balsamic vinegar

On the nightLow-fat dairy productsA glass of kefir or yogurt

Your power system should meet your food tastes, age, gender, and class.

Diet for men

The menu, which is shown at the top, perfect for the fair sex. But for men, the development of proper nutrition for weight loss, keep in mind a few points:

  • the male body needs extra protein, which can be obtained from lean meat or fish;
  • carefully monitor the presence of fruit and vegetables in the diet, as some people believe, but only the potato is an important vegetable in the diet;
  • human nutrition, prebiotics, are present in yogurt, sauerkraut and kefir;
  • alcoholic beverages can worsen health status and prevents the loss of body weight. Therefore alcohol, it is better to eliminate completely, but first of all you can drink several glasses of wine or shots of spirits.

Dishes for children

a proper diet

The greatest problems in developing a proper diet for weight loss at home for teenagers. This is due to the fact that all the body needs many vitamins and minerals. But, if you take into account the principles of proper nutrition, in some cases, it may be childhood obesity.

The diet of the teenager should contain foods rich in vitamins, natural and wholesome food. In preparing the menu for the teenager to follow a few rules:

  1. For cooking, use only fresh vegetables. Avoid preservatives, semi-finished products, instant noodles.
  2. Encourage youth food culture. Explain to him about the importance of regular intake of food, adherence to food.
  3. Explain to your teen that alcohol and snacks — an additional condition for communication with peers.
  4. Ensure that children do not eat potato chips, fast food or candy.

Eating habits of athletes

Nutrition for the athletes of the home has its own characteristics. People who are active in sports, spend a lot of energy. Because of this, their diet must make up for this.

In the development of the sports nutrition follow the advice below:

  1. Do not include in the menu, sweets and sugar. This "empty" calories that do not bring any benefit to the body.
  2. In each dish, the athlete must be present in protein and complex carbohydrates — they help in rebuilding muscle.

In the preparation of the sports menu, you should consult with your instructor.

Meals for burning fat

Dietetics offers plenty of dishes to effectively burn fat. These dishes will not only lose weight, but also to enrich the body with beneficial vitamins.

Vegetable soup

Products:

  • cabbage — 0.4 kg;
  • tomatoes — 5 Pcs;
  • bow — 5 head;
  • carrots — 2 Pcs;
  • Bulgarian pepper — 2 Pcs;
  • celery — 4 stalk;
  • parsley — 1 bunch;
  • chicken soup — 3.5 liters.

Preparation:

  1. All products are cut into small pieces.
  2. Lightly fry the onion, add other ingredients (no green), pour the soup.
  3. In the soup, must fully cover the vegetables.
  4. Bring the soup to a boil, add the green.
  5. Ten minutes prior to readiness to put in the soup Bay leaf.
  6. After cooking turn off the stove and leave the soup a little brew.

Radish and squid

This salad is perfect for dinner.

Products:

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

Preparation:

  1. Finely chop the parsley.
  2. Fresh radish and boiled squid, slice into strips, add oil, vinegar.
  3. Stir, lightly season with salt, garnish with parsley.

Diet for quick weight loss

With healthy and quality food, you will not be able to quickly lose weight — this effect can only be achieved by strict diets. However, a proper diet is one of the benefits of a strict diet-resistant outcome.

There are a few tricks, with the help of which you can speed up the process of weight loss:

  1. Stick way drinking water reduces the feeling of hunger.
  2. Eat every 3-4 hours, but small portions. Often eat speeds up metabolism.
  3. Your main food is fruit, vegetables and berries. In small quantities, eat low fat meat and fish.
  4. Eat cinnamon, pepper and coriander — these spices promote digestion.
  5. When faced with hunger, eat a little nuts or dried fruit.
  6. Drink green tea, because it stimulates the body process delay reserves of fat for energy.
  7. Exercise, spending more time in the fresh air.

Preparation of weight loss programs

exercise for weight loss

At home you can create a customized weight loss program. For a start calculate your personal basal metabolic rate, abbreviated as oov. You will get the energy (calories), which are necessary for normal functioning of the body.

Oov is calculated by the formula Harissa—Benedict:

For menFor women
12.7 x Growth + 6.3 x Weight - 6.8 x Age + 66 = oov4.7 x Growth + 4.3 x Weight - 4.7 x Age + 655 = oov

The result is the sign of the energy needed by the body in its normal state. When preparing a diet program for weight loss don't forget to take into account the level of activity.

For the calculation of the measure used for the body of calories, use the following multipliers:

  • Of 0.8 — 1.0 for sedentary people;
  • 0.9 and 1.1 for people with average activity (daily walking or going to the gym several times a week);
  • 1,0 — 1,2 for active people (regular visits to the gym).

How to save the result

When passing on the PP get ready for longer work. The first results you will notice after one month. And, more importantly, you will notice the improvement in each subsequent month.

Rules to strengthen the result:

  • continue to follow proper diet, do not lower the figure the necessary calories;
  • exercise;
  • sleep at least 8 hours.
  • stick to the diet, drink plenty of water.
06.10.2018