Menu for weight loss. Base
For a start, do not forget about the basic principles of the natural and effective weight loss:
- hunger banned!!!
- meals at intervals of not more than 4 hours;
- no prohibited products;
- food tasty and varied;
- stick optimal intake of calories (how to calculate here).
Friends, planning my menu for weight loss remember that food, in addition to satisfying hunger, brings pleasure. It is therefore necessary during weight loss. There is no need to eat tasteless food. It will not bring anything good.
If you now think that is the easiest way to cook buckwheat on the amount of daily calories, or buy fat-free cottage cheese and eat it, until, until you lose the weight. Stop! This is wrong.
Do not bet on it, hoping to survive. It will not work! I still tear sooner or later. To lose weight, there is no need to "choke down" food that you don't like. It is much easier to eat varied and delicious.
Also, not to prevent myself from eating after a certain time. Eat when they are hungry. Just not to confuse hunger and appetite more.
Focus on the physical manifestations of hunger, nausea, nausea and stomach discomfort.
Believe me, it will be a lot more damage, if you go to bed hungry as you will eat before sleeping, hunger, you do not punish and does not interfere with sleep.
The only desire try to keep the dinner was not your main meal. You know, when your body is in greatest need of food, concentrate on it, the distribution of the daily caloric intake in accordance with their needs.
And before we proceed directly to the menu planning for weight loss (personal diet), I will remind you, that is the basis for natural weight loss lies with partial power, which comprises of 3 main meals (Breakfast, lunch, dinner) and 2-3 snacks (even more). These 5-6 meals, we distribute the total daily calories.
Menu for weight loss. Manual
Menus for weight loss designed on the basis of what kind of lifestyle you lead.
If you are a housewife, most of the time you spend at home, so chances are, you have more. If you are working, it is best food you planned before dinner, with you. This is not difficult, thought out, prepared, spread in containers and you're done!
The ideal situation is that the period of weight reduction you have committed to this the distribution of the main food ingredients:
- Fat not more than 20% of daily calories, the preference for fats of vegetable origin;
- Protein level 1-1. 5 grams per kilogram of your current weight;
- Carbohydrates 50-60% of daily calories, the share of simple carbs (chocolate, sugar, honey), must have 10% of daily calories.
If you think this is a very complicated, don't worry! Read on and all will fall into place.
How to make a diet?
Suitable diet is the only inexhaustible subject of conversation in a circle weight loss women.
Weight loss will safe and effective only if it considers the proper diet. The best would be the possibility to work together with a nutritionist.
He will be customized nutrition based on age, weight, lifestyle, presence of diseases. But the services of such a professional is not cheap, and furthermore, that it is not in all places.
If you want to develop an individual diet, then stick to data us rules and tips.
How to make a diet: the diet
During weight loss menu a proper diet would have to split the basic food components:
- protein – calculation of one and a half grams per kilogram of body weight;
- fat should make up no more than 20 percent of daily calories. So priority should be given to vegetable fat;
- carbohydrates consist of 50% of daily calories. But of these, the majority are complex carbohydrates, and simple – only 10 percent.
You must determine the amount of food required per day. Here the scheme is simple: for Breakfast we should eat a more than 25 percent of daily calories, lunch is not more than 10 percent of lunch consumed 35%, afternoon snack 10%, dinner 20% of the total daily calories.
How to make a diet: counting calories
For counting calories on a personal diet should be depending on the time of year and physical activity. Menu correct diet depends on the person, is a way of life. If you have an active life, eat 1500 kcal.
If you are active in the gym, but always go, you only need 1200 kcal. If the passive life style, then the diet is limited to 1000 kcal.
If the cold time of the year, with the appropriate option add 200-300 calories.
How to make the diet: basic rules
Before weight loss much tormented with the question:"How to diet, if we are not talking about complete systems and on a personal diet?" We'll give you some tips that will help you in this matter.
So, first, you must determine how many times you eat. It's worth it, if you want to stop the way of individual diet on three main reception and two additional.
The second rule is that you cannot overeat. Do not try to eat everything on the plate. If you think saturation, then put the saucer on the side. With overeating the stomach increases in size, and this means that the next time you want to eat more of the physiological norm.
The appropriate diet means the consumption of large amounts of fiber. This is one very useful feature for weight loss, which is hunger.
The book on nutrition will tell you how to do the diet.
Do not forget that drinking enough fluids, especially spring water.
Why the body begins to lose weight? And all this because he begins to enjoy their fatty tissue, when no source of energy supplied by food. Therefore, the menu proper diet eliminates the very caloric and fatty food.
Eat foods help to burn fat. Such foods include cinnamon, green tea, onion, garlic, red wine, cheese, yogurt, pineapple, yogurt, raspberries, grapefruit juice. It is also necessary to ensure that the menu meets the needs of the body in all the nutrients. In this context, the appropriate diet should be as healthy and diverse.
It is important to think through which products will be present in your diet. Make a list of the useful for weight loss products all the necessary dishes and products for a healthy diet.
Then you can begin the menu planning the right diet each day. Here it is necessary to be very attentive and patient. That menu based on the caloric content and composition of the products.
How to make a diet: food
When weight loss, our body getting rid of toxins. And to avoid the weakness, headache, feeling of nausea, you need to drink more water. It must be clean, preferably in the spring.
Can you prepare clean water for themselves. If you want to do this, fill a plastic water bottle, then place it in the freezer. When it freezes most of the water, drain residues, which are not necessary.
Melting of ice at room temperature.
In the diet of the individual, the diet should consist of lean meat, boiled, baked, or cooked. You can consume sea fish, mushrooms, cooked.
Season food with cinnamon. This helps to reduce the appetite and lower blood sugar levels. Also, replace your bad snacks dried fruits: not more than handfuls or grapefruit juice. These products prevent the feeling of hunger.
The diet should contain green unsweetened tea, boiled eggs, cooked pumpkin, red peppers, strawberries, red cabbage. Avoid fried, oily, dry, sweet, white bread,sausage, fast food, sodas, chips, ice cream, meat, alcohol.
The list of recommended products:
- fresh vegetables, fruits and berries;
- dairy products, fat free or low fat. Milk with reduced fat contains a lot of vitamin b, calcium, phosphorus, protein, but little fat. It is the ideal product for the appropriate diet. The same applies for low fat cottage cheese or soft cheese. In combination with the products, the bread is perfect as Breakfast. Natural yogurt contains plenty of calcium and protein, but little fat. To sweeten the yoghurt, add fresh fruit or vanilla;
- menu have to be the bread about 100-150 grams per day, as the stock of carbohydrates and valuable micronutrients. Give preference to dark and from flour;
- include in the diet of sea cabbage. This is the most low-calorie product, rich in valuable micronutrients and macronutrients. Marine algae contribute to the breakdown of fats;
- brown rice – an important staple in the diet. This is very useful for health, because it retains all the vitamins, minerals and fiber, unlike polished rice;
- oily fish, such as tuna, salmon, herring, sardines, and others, should be in the menu proper diet. They are very good for health due to the presence of essential fatty acids, manganese, protein, vitamin D;
- chicken breast – the head of the dietary products. Her protein is very easily digested;
- legumes as a valuable source of fiber, vegetable protein should be in the diet personal diet;
- olive oil is the first pressing nourishes the body with the correct fats. After all, it is extremely necessary that the body, although diet diet.
Proper diet for weight loss: how to make a menu?
A lot of diets that enable you to engage in the appropriate diet for weight loss not quite the right products, but it all depends on their number. The same thing can be both medicine and poison, all will depend on the number of, for example, sugar or pasta.
If you want to lose weight, you need to know how to compose an appropriate diet for weight loss, which will be able to distinguish also in this period, the products from these, that should be deleted from the menu.
In preparing the menu for the day, it must be considered that the meals should be at least five.
This approach can be included in the menu is a little oily fish and dairy products, the fat content higher than 1%, for example, usually milk or yogurt 3-4%.
The most important thing in this approach is to calculate the calories of the daily diet, to less than 1300 calories, otherwise weight loss can also not expect. Because oil for the body needs, to cooking meals salad, you can use one teaspoon, but not more, that this quantity for the normal functioning of the body, would be enough.
When menu planning for weight loss must take into account specific rules: be sure of temperance, also for the inclusion in the diet of vegetables and fruits.
Need to monitor the usefulness of the products, and this is very strictly adhered to all the rules of the composition of the diet, it is very difficult to monitor the implementation of them.
When the food is eaten in excess amounts, the harmony disappears, the thighs acquire "ears" and waist obtain your "lifeline" of fat.
Proper nutrition for weight loss means that you can re-lost the loss of sharpness and safely get rid of a second or even a third chin. What little woman wants to feel kinda floppy pig, wants to be attractive, slim, not skin folds on the walls not hanging.
For the correct diet for weight loss the excess calories that you need to take into account the energy value of foods, even banal piece of bread. Still, it contains about 40-50 calories, and some varieties of bread is still calorie.
How to compose an appropriate diet for weight loss with a diet that is present, it is very necessary for every body fat, to protein and carbohydrates? The need to use the table that shows all the parameters for 100 grams of product.
In the right diet should be present protein which is included in the daily menu of cereals with milk, boiled fish, cottage cheese with low fat but not no fat, as the body of animal fat is necessary.
Some vitamins without the presence of fat is also not absorbed into the body.
Well helps to lose weight of protein in the diet, in the opposite case it is called "Kremlin". In dietary proteins, which are present in unlimited quantities, but again the "correct", that is, that it must be cooked meat, such as fish, not sausage. There's a lot of fat and different chemical ingredients, all good body does not produce.
Carbohydrates should also be present in the diet every day, but the so-called "debt" which is in the form of starch, protein crops, but not easily digestible in the form of sucrose. Rapidly digested carbohydrates are immediately "burned", it increases the feeling of hunger you want to eat, and it is harmful.
Proper nutrition for weight loss means no uncontrolled snacking, as an Apple or orange also calories. When snacking frequently, increasing the energy value of daily ration, and the efforts to reduce weight are negated. Control yourself and succeed.
How to compose an appropriate diet for weight loss what to take for your basis? You want to the result was reduced weight, and not on the number.
Pay attention to the drinking regime, water is a necessary component of any diet, and one of the most important. You need to drink as much as possible, and considered only the water, but not juices, fruit drinks, kvass.
In short, no liquids other than water, the drink can not be considered, they must be attributed to the food.
When in proper nutrition for weight loss included in sufficient quantity of water from the body, the faster and better the toxins, so to dissolve. This fact is very good for overall weight loss.