Recipes for a balanced diet for weight loss. The basics of proper nutrition for weight loss: menu, nutritionist recommendations and reviews. Recipes for proper nutrition

Proper weight loss means weight loss without harm to health and proper nutrition is its foundation. There is one universal remedy that helps everyone lose weight, without exception, and today we will talk about it.

Clinical picture

What Doctors Say About Weight Loss

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The principle of healthy weight loss is based on this proper diet and can be summarized in just one phrase: you should not starve yourself to lose weight. Many diets offer severe dietary restrictions that will undoubtedly lead to weight loss. But whether it is useful, the question is very controversial.

Any, even the most newfangled and sophisticated diet is based on a simple formula: if you eat more calories than you burn, then weight gain will only be a matter of time. Conversely, if more calories are burned than are replenished with food, then you will undoubtedly lose weight.

The greater the difference between receiving and burning, the faster you will turn into a slimmer. But this is a very simplified scheme, and in order to find out how to lose weight correctly, we need to consider it in more detail.

Proper weight loss

First you need to analyze what led you to obesity. Perhaps you like sweet, flour, or baked goods. Or maybe you rarely eat a lot, or don’t have time to eat at work and compensate for all this with a hearty dinner and midnight snacks. But there are also those girls who inherited fullness, and in a place with them a slow metabolism. Decide for yourself which group you belong to and this will greatly help you in the future to draw up the right weight loss plan.

Proper nutrition for weight loss does not mean a complete rejection of your favorite treat, why deprive yourself of such pleasure. But everything should be in moderation.

Let's move on to the practical part and find out how to lose weight without harm to health.

Our readers write

Topic: Lost 18kg without dieting

From: Lyudmila S. ( [email protected])

To: taliya.ru administrations

Hello! My name is Lyudmila, I want to express my gratitude to you and your site. Finally, I was able to get rid of excess weight. I lead an active lifestyle, got married, live and enjoy every moment!

And here is my story

Ever since I was a child, I was a pretty fat girl, I was teased all the time at school, even the teachers called me a pomp... it was especially terrible. When I entered the university, they completely stopped paying attention to me, I turned into a quiet, notorious, fat nerd. I tried everything to lose weight ... And diets and all sorts of green coffee, liquid chestnuts, chocoslim. I don’t even remember now, but how much money I spent on all this useless garbage ...

Everything changed when I accidentally stumbled upon an article on the Internet. You have no idea how much this article has changed my life. No, do not think, there is no top-secret method of losing weight, which is full of the entire Internet. Everything is simple and logical. In just 2 weeks I lost 7 kg. In total for 2 months for 18 kg! There was energy and a desire to live, I signed up for a gym to pump up my ass. And yes, finally I found a young man who has now become my husband, loves me madly and I love him too. Sorry for writing so chaotically, I just remember everything on emotions :)

Girls, for those I tried a bunch of all sorts of diets and weight loss techniques, but I still couldn’t get rid of excess weight, take 5 minutes and read this article. I promise you won't regret it!

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What do we need

If you are determined to stick to proper weight loss, then the first thing to do is buy a kitchen scale. I often had to communicate with professional athletes who dried themselves before competitions (very much weight in a short time) and they all used this little electronic assistant. Without it, it is simply impossible to analyze the diet and even more so to find out if you are on the right track.

Keeping a calorie count is a tedious and routine task. But this must be done at least the first couple of weeks. During this time, you will learn how to analyze the diet, recognize portion sizes by eye and find out the price of each calorie.

We also need a notebook. It should be broken down like this:

Table: food log

From this simple table it can be seen that the daily ration was only 1307 calories, although we ate varied and received essential vitamins and micronutrients. To see the big picture, you need to make a diet for a week and try to follow it.

Remember: calories are an energy measure that is made up of proteins, fats and carbohydrates. Eating 300 calories from protein and 300 calories from simple carbohydrates are not the same thing. If the former are digested for a long time, providing you with energy for a long time, then the latter are instantly absorbed into the bloodstream, which leads to the release of insulin and the accumulation of fat. This concept should be clearly understood.

Why do all these calculations? After you calculate the approximate daily calorie consumption, you need to subtract the total calorie content of the daily diet from the resulting figure and the resulting value should be positive (you still remember school mathematics). Only then will you lose weight. Even the right diet for weight loss can contain more calories than necessary - in this case, cut back on the diet.

(module Calorie Required Calculator)

General principles of proper weight loss

For those who want to achieve a serious result on an ongoing basis, you need to remember and learn the following principles:

Change your lifestyle and don't use short term diets. Such diets contribute to rapid weight loss, but when they are canceled, the lost weight returns. Weight loss should be gradual. Losing one or two pounds a week is considered a healthy option and proper nutrition will be a big help.

Often, many of the fair sex, in an effort to achieve ideal forms, exhaust themselves with tedious workouts and sit on strict diets for a long time. Perhaps they just do not know that there is a simple and effective method achieve this goal without exposing your body to such serious tests.

This method, called the proper nutrition system, helps not only to get rid of excess weight, but also normalizes the work of all organs and systems of the human body. In addition to high efficiency, the healthy nutrition system is distinguished by the variety and balance of its menu, thanks to which people who dream of losing weight eat tasty, varied enough and at the same time manage to realize their dream.

Look video about the rules of proper nutrition for weight loss:

Basic principles of proper nutrition

The concept of proper nutrition, in essence being a diet, is based on a number of principles that require strict adherence.

• Breakfast is a must a meal that no one should skip. It performs the function of a kind of starter, starting metabolic processes in the human body in the morning.

A person who has a hearty breakfast will never overeat during lunch and dinner.

You should only eat useful products: natural yogurt, fresh fruit, nuts or a handful of dried fruit.

The methodical chewing of each piece leads to the fact that the feeling of satiety comes from a smaller amount of food, and this cannot but affect the reduction in the number of calories consumed.

• A proper diet requires drinking plenty of clean drinking water. It is necessary not only for the normal functioning of all vital organs and systems, but also for maintaining the level of daily water balance in the human body.

In addition to juices, tea and coffee, each person should drink at least six glasses of water (preferably mineral) daily.

• In proper nutrition, there is no place for products that carry human body just "empty" calories. They should be completely excluded from the daily menu, replacing with healthy products, for example: instead of white bread it is better to eat whole grain bread, dried fruits instead of sweets, and chips can be replaced with a small amount of nuts.

• Eating before bed is unacceptable and also eat in the middle of the night. Dinner should be a couple of hours before going to bed. The feeling of acute hunger can be muffled with a glass of fat-free kefir.
• The method of culinary processing of products is also of great importance. If possible, avoid fried foods, giving preference to dishes prepared by baking, stewing, boiling, and grilling.

Approximate menu of proper nutrition for the week:

In order for efforts to normalize weight to be successful, it is necessary to draw up a balanced menu for the week, since it:

1. Get rid of daily thoughts about what to cook tomorrow.
2. Save your wallet from unnecessary spending.
3. Save time from frequent visits to the supermarket.

The menu of proper nutrition, designed for people of different sex and age, can differ significantly. Let's look at its different options, based on this aspect of nutrition.

The body of young girls, as a rule, is characterized by an active metabolism and the absence of severe chronic diseases, therefore, overweight at this age is associated with an unhealthy lifestyle: lack of physical activity and the use of a large amount of fast food. What products should contain the menu of proper nutrition for a week for girls?

• The growing body needs a large amount of proteins, which are part of lean meat, eggs, fish and many plant foods. The preferred method of preparing fish and meat is roasting, stewing, as well as grilling and steaming.
• Needed to supply the body with energy complex carbohydrates contained in cereals. Therefore, a balanced menu must necessarily contain all kinds of cereals and whole grain bread.
• Musculoskeletal and nervous system need calcium, which is found in all dairy products: kefir, milk, cottage cheese, cheese.
• Maintain high hemoglobin level in the blood of a young girl, a diet containing a sufficient amount of red meat, liver and beans will help.

And now we offer an approximate version of the menu of proper nutrition for weight loss girls for a week. It remains only to make a reservation about the size of one serving.

The approximate weight of a serving of porridge and vegetable salad is 150 g, a serving of soup or broth is 250 g.

Since one of the indispensable conditions for proper nutrition is the inadmissibility of overeating, the amount of food eaten at one time should leave a feeling of slight hunger.

Monday

1. Breakfast: milk oatmeal with dried fruits, a glass of black tea.
2. Dinner: vegetable salad, a portion of weak meat broth, a piece of baked fish fillet, 250 ml fruit juice.
3. Snack: 200 ml of yogurt with pieces of fruit.
4. Dinner: fresh carrot salad and white cabbage, rice folding. Portion of stewed mushrooms.

Tuesday

1. Breakfast: a large apple baked in the oven with honey and a small amount of nuts, 250 ml of green tea.
2. Lunch: fresh radish salad with sour cream, fresh vegetable soup, 250 ml of berry jelly, some fruit.
3. Afternoon snack: a handful of dried fruits (you can take dates, prunes and dried apricots).
4. Dinner: any salad from your favorite vegetables, one large potato baked with cheese, a glass of vegetable juice.

Wednesday

1. Breakfast: toast made from whole grain bread and smeared with a little honey, an orange, a glass of tea or freshly squeezed juice.
2. Lunch: light fresh fruit salad, pumpkin cream soup with fresh herbs, whole grain bread, green tea.
3. Snack: a glass of curdled milk, a large banana.
4. Dinner: stewed vegetables, a portion of steamed chicken breast with garlic cream sauce, fresh apple compote.

Thursday

Friday

1. Breakfast: medium-fat cottage cheese (5%) with pieces of fresh fruit or berries, a glass of green tea.
2. Lunch: salad of fresh tomatoes and cucumbers, fish soup with pieces of boiled fish, a slice of rye bread, 250 ml of vegetable juice.
3. Snack: hard boiled egg, green apple.
4. Dinner: sliced ​​​​fresh fruit, vegetable casserole, two slices of low-fat cheese, a glass of black tea.

Saturday

1. Breakfast: multi-grain flakes filled with low-fat milk with fresh berries.
2. Lunch: vegetable salad green color(broccoli, Bell pepper, Chinese cabbage, cucumbers), pureed cauliflower soup, minced lean meat cutlet, fruit and berry compote.
3. Snack: whole grain bread butter, a glass of black tea.
4. Dinner: white cabbage salad, barley porridge, stewed meat, 200 ml of vegetable juice.

Sunday

1. Breakfast: a serving of pancakes with apple-honey sauce, 250 ml of medium-fat milk.
2. Lunch: tomato and sweet corn salad, soup with fresh mushrooms with croutons, cranberry juice.
3. Snack: cottage cheese casserole with fresh berries, fruit (optional).
4. Dinner: a portion of grilled fish, stewed vegetables, a glass of fruit juice.

Slimming men

Obesity is most dangerous for the male body, since it is prone to the formation of visceral fat, which is deposited not so much under the skin as around vital organs: the heart, liver, pancreas. This feature is fraught with a high risk of strokes and heart attacks.

A balanced diet menu for men, compiled for a week, should include dishes whose daily caloric content is within 2500 calories.

What rules should be followed when compiling a diet for weight loss for men?

• First of all, it is necessary to exclude the use of foods high in fat (semi-finished products, sausages and mayonnaise). Lemon juice is very useful for dressing vegetable salads.

The use of salt and sugar should be strictly limited: tea should be drunk with honey or sugar substitutes, and rich pastries should be completely abandoned.

• The high content of proteins necessary for maintaining good physical health can be achieved by eating dietary meats and fish.
• Dishes for men are best baked in the oven or cooked in a double boiler, completely abandoning the frying of food in oil.
• Healthy drinks for men are coffee, clean drinking water and tea.

Permissible daily intake of alcohol should not exceed 100 ml.

We offer an approximate diet of the correct menu for losing weight for men for a week. The weight of a portion intended for feeding a man should slightly exceed the weight of a female portion.

The amount of porridge eaten during breakfast should be 200 grams, the same should be the weight of a serving of salad. The weight of a portioned piece of meat or fish is 150 g.

Nutritionists recommend that men who adhere to this menu for a week drink a glass of clean drinking water every hour, and also completely abandon the use of sugar by introducing its substitutes into their diet of proper nutrition.

Monday

1. Breakfast: cornmeal porridge boiled in water and milk (1:1), banana, black tea with sugar substitute.
2. Lunch: beef tenderloin, jacket-boiled potatoes, two oranges.
3. Dinner: one hard-boiled chicken egg or four quail eggs, a serving of curd mass.

Tuesday

1. Breakfast: Hercules porridge, apple, berry jelly (no sugar).
2. Lunch: a couple of fresh cucumbers, a quarter of a chicken carcass.
3. Dinner: vegetable soup, cooked without the use of spicy seasonings and lightly salted.

Wednesday

1. Breakfast: multi-cereal porridge with milk, a small bunch of grapes, green tea with a sweetener.
2. Lunch: a few slices of hard cheese (with a total weight of 100 g), a couple of tangerines or one large orange.
3. Dinner: vegetable salad with crackers, two hard-boiled chicken eggs (or four quail eggs).

Thursday

Friday

1. Breakfast: oatmeal boiled in half milk, banana, brewed black coffee with sugar substitute.
2. Lunch: fish baked in foil, a glass of drinking yogurt or low-fat kefir.
3. Dinner: leek salad seasoned with vegetable oil, hard-boiled egg, a piece of boiled diet sausage.

Saturday

1. Breakfast: buckwheat porridge, apple, fruit jelly.
2. Lunch: lamb chop, garnish of boiled potatoes and stewed beans.
3. Dinner: curd mass, 200 ml low-fat milk.

Sunday

1. Breakfast: corn flakes, orange, black tea.
2. Lunch: fresh cucumber, two hot ham sandwiches baked in the oven.
3. Dinner: a dozen fresh radishes, a piece of hard cheese (no more than 100 g).

This menu of proper nutrition is part of a diet designed for 6-8 weeks. An approximate expected result of following this diet is from 6 to 10 kilograms of excess weight lost.

slimming women

After 35 years, the production of sex hormones in the female body is significantly reduced, which indicates the beginning of its aging. In contrast to this process female body begins to accumulate fatty subcutaneous deposits, which inevitably leads to weight gain.

• The proper nutrition menu for women over 35 should include foods high in calcium, since its amount in a woman's body is steadily declining with age.
• From the diet of women's nutrition are completely excluded: alcoholic drinks, coffee, canned food (especially pickles) and foods containing a large amount of cholesterol.
• The main emphasis in the female diet should be on the use of vegetables and fruits.

Here is a rough plan balanced menu for a week.

Monday

1. Breakfast: grated apple and carrot salad, soft-boiled egg (or hard boiled), buckwheat porridge.
2. Second breakfast: white cabbage and prunes salad, a couple of whole grain breads.
3. Lunch: chicken fillet and zucchini casserole, 250 ml dried fruit compote.
4. Afternoon snack: a couple of tangerines.
5. Dinner: stew cauliflower, baked apple with honey and cinnamon.
6. Second dinner: a glass of yogurt 1% fat.

Tuesday

1. Breakfast: Hercules porridge with fresh berries, 250 ml skimmed milk.
2. Second breakfast: low-fat cottage cheese casserole, smeared with a tablespoon of sour cream, a glass of black tea.
3. Lunch: a salad made from apples, cranberries and pickled cabbage, a piece of boiled chicken fillet, vegetable pilaf, 200 ml of rosehip broth.
4. Snack: 125 ml of natural yogurt and the same amount of fat-free cottage cheese.
5. Dinner: steamed codfish soufflé.
6. Second dinner: fat-free kefir.

Wednesday

Thursday

1. Breakfast: a piece of boiled beef with green peas, two loaves of bran.
2. Second breakfast: vinaigrette, rye flour bread.
3. Lunch: boiled fish, stewed cabbage, dried apricot compote.
4. Afternoon snack: baked with walnuts and cinnamon apple.
5. Dinner: Two carrot patties (steamed) with natural yogurt gravy.
6. Second dinner: 200 ml fat-free yogurt.

Friday

1. Breakfast: muesli with milk.
2. Second breakfast: eggplant puree.
3. Lunch: fresh vegetable soup, rye bread.
4. Snack: low-fat yogurt.
5. Dinner: steam fish, green peas, berry compote without added sugar.
6. Second dinner: an apple.

Saturday

1. Breakfast: soft-boiled egg, slice of cheese, fresh cucumber.
2. Second breakfast: salad of prunes, beets and nuts, baked potatoes.
3. Lunch: fresh cucumber salad with green peas and sour cream, vegetable chicken soup, turkey breast, slice of bran bread.
4. Afternoon snack: sweet pepper and tomato salad.
5. Dinner: boiled green beans, a glass of yogurt.

Sunday

The menu for this day, which ends the week, can be made from your favorite dishes proposed above.

Boiled chicken fillet

It takes at least 20 minutes to boil the chicken fillet, and the water should be salted at the very end of cooking.

Chicken bouillon

Before preparing the broth for proper nutrition, the skin is cut off from the chicken carcass, after which the carcass is poured with water and brought to a boil. The first water is drained. Then the chicken is again poured with water and boiled until tender.

Baked fish

Peeled fish is cut into portions, sprinkled with spices and salt, covered with onion rings, potato slices, wrapped in a sheet of foil and baked in the oven.

Dietary nutrition helps not only to lose weight. but also to saturate the body with essential vitamins and minerals. You can implement such a diet at home, since the recipes use simple products, and even the lazy can do the cooking technology.

The main rules of dietary nutrition:

1. 1. Drink water - ordinary purified or mineral without gas, at least 2 liters per day.
2. 2. Eat plenty of fresh vegetables, herbs (3-4 servings per day) and fruits (2-3 servings per day).
3. 3. Give up red meat.
4. 4. Poultry meat should be consumed without skin.
5. 5. Include in the diet healthy fats- fatty fish, nuts, seeds, avocados, vegetable oils cold pressed.
6. 6. Eat sour-milk products with a minimum fat content.
7. 7. Do not eat more than 2 yolks per day, the amount of proteins is not limited.
8. 8. Avoid frying with cooking oils.
9. 9. Eat 5 times a day at the same time - 3 main meals and 2 snacks.
10. 10. Control the number of calories consumed - roughly calculate using a special formula.
11. 11. It is advisable to eat cereal, sweet fruits and vegetables in the morning, after dinner you need to eat proteins and low-calorie vegetables.
12. 12. It is advisable to give up salt - this contributes to weight loss by getting rid of excess water.

These rules are universal: they are suitable for both women and men. different ages. Already a month after their observance, you can lose from 3 to 6 kg, depending on the initial data of the person.

The diet for drying the body provides for the distribution of proteins, fats and carbohydrates consumed as follows:

• proteins: 60% - they must be present in all meals;
• fat - 20% - a teaspoon linseed oil it is recommended to drink on an empty stomach, other sources of healthy fats should be evenly distributed over all meals;
• carbohydrates: 20% - they should be consumed during breakfast and the first snack.

Every modern woman or girl knows that after each period of adherence to strict diets aimed at aggressive weight loss and maximum burning of kilograms in the shortest possible time, the eliminated excess weight quickly returns in an increased volume. Therefore, adherence to a dietary diet for many becomes an integral part of life. In order to get rid of extra pounds once and for all, every girl should completely reconsider the basics of her diet and correctly compose a dietary plan. daily weight loss menu and strictly follow it.

Given the fact that not every modern woman has free time to study the principles of proper nutrition for weight loss, in this review we will take a closer look at the most important and basic items that make up the diet menu. And also, how to properly develop a balanced diet for every day for effective weight loss.

It is important to remember that the main principle of effective weight loss is a lower level of calorie intake per day than their consumption. If you build your diet according to the above principle, then the body will make up for the lack of calories by breaking down fat reserves, which will contribute to weight loss.

When developing a menu of proper nutrition for every day for weight loss with recipes, it should be taken into account that the main part of the diet should be food consisting of complex carbohydrate compounds that will provide a feeling of satiety for a long period of time.

At the same time, the process of losing weight every day will not be as intense as with more aggressive diets, but the likelihood that the eliminated kilograms will not return again will be several times higher, especially if proper diet take food as a habit and follow it constantly.

Healthy human nutrition consists of the following main aspects:

• eating at the onset of a feeling of hunger, if there is no feeling of hunger, then the food consumed will be deposited in the form of body fat;
• food should be chewed as thoroughly as possible, without haste;
• observe the regime of four meals a day, that is, eat at least 4 times a day, with obligatory healthy snacks between main meals, which will help not to exhaust your body with a painful feeling of hunger.

Another equally important point of correct and healthy eating- this is the use of liquid only 15-20 minutes after eating. The use of liquid during meals will prevent the full absorption of the absorbed food, which subsequently begin to accumulate in certain areas of the intestine and gradually decompose.

The basics of compiling a weekly menu for every day for weight loss

The most effective diet with which you can lose weight for a very long period of time at home should contain minimal amount salt consumption. This will help eliminate puffiness. It is also necessary to consume as much protein food per day as possible in order to maintain muscle structures during weight loss.

Every day in the menu when losing weight, you must definitely include the following range of products containing the most useful protein compounds in their composition:

• lean veal meat;
• a fish;
• eggs;
• low-fat dairy products;
• chicken and turkey meat.

To reduce blood viscosity, increase the level of vascular elasticity, and also reduce the concentration of bad cholesterol, you need to consume 2 tablespoons of any vegetable oil daily.

A healthy menu every day must have:

• fresh vegetable and fruit crops;
• bran, pea or oatmeal, which are an indispensable source of fiber.

Prohibited foods include:

• canned food;
• confectionery and pastries with sugar;
• carbonated drinks;
• various types of sausages and smoked meats;
• semi-finished products and fast foods.

Expert opinion

Egorova Natalya Sergeevna
Nutritionist, Nizhny Novgorod

In fact, it is a very good idea to write down the menu for every day in such detail. For many losing weight people, this article will be a real find. From my experience I will say that some men and women really do not want to delve into the details and learn the principles of healthy eating. And independently compiling your own diet for them is completely akin to hard labor. In the end, they just don't do it. At best, they refuse the most harmful foods and try to eat more or less properly. But they often overeat, undernourish or lack vital vitamins and minerals ... In general, their diet is rather unbalanced. Therefore, calling him healthy is not entirely correct.

If you belong to this category of people, then it is better to use the advice of the author of this article. Write out or print out your weekly weight loss menu and be sure to hang it on the wall in the kitchen so that it is always in front of your eyes. And follow him.

But! If you have no problems with self-discipline and like to figure things out on your own, you can learn the principles of healthy eating. And then you do not have to eat on a schedule. You can independently compose your diet in such a way that it is as balanced as possible. But before doing this, I would recommend consulting a nutritionist. He will give you valuable advice that will be very helpful to you.

Menu for every day for weight loss

During the period of weight loss, it is important to learn one simple rule: the portion size of each dish should not be more than the size of your own fist. As additional snacks, it is allowed to consume 2 servings of vegetable soups or green vegetables per day.

• decoctions of medicinal herbs;
• green tea with jasmine or bergamot;
• natural juices from vegetables;
• fat-free kefir, or yogurt.

In order to eat properly and effectively lose weight, it is recommended to use the following sample menu for a week for weight loss:

Diet Recipes

When losing weight, it is recommended to consume only healthy foods every day. Not less than importance has a cooking method. When losing weight, it is highly not recommended to fry foods, it would be more correct to steam, boil, stew or bake.

Boiled chicken fillet

Ingredients:

• chicken fillet - 200 gr.;
• carrots - 100 gr.;
• onion - 100 gr.;
• greens to taste - 50 gr.

Cooking process:

• Rinse the fillet, dip in paper towels and cut into equal 4 parts.
• Place the prepared fillet in a pot of boiling water.
• Rinse vegetables, cut into large cubes and send to the same pot with meat.
• Boil for half an hour.
• You can add some salt and spices to taste.
• After cooking, it is recommended to insist for another 10-15 minutes.

Meat soufflé

Ingredients:

• half a kilogram of lean beef;
• bran flour loaf - 150 gr.;
• skimmed milk - 50 ml;
• onion - 100 gr.;
• spices and salt to taste.

To prepare a soufflé, first soak the loaf in milk. Then pass the loaf, minced meat and onions through the meat grinder twice. Transfer the resulting mass to a baking dish and send it to the oven preheated to 200 degrees for 40 minutes.

To get a chic figure, it is enough to stick to a simple and inexpensive menu during the weight loss period. If you eat right throughout the day, then the feeling of hunger will not arise, and your appetite will decrease over time.

To make weight loss more effective, it is recommended to completely exclude such products from the menu as a huge amount of coffee, fast food and convenience foods. Every day it is better to focus on homemade yoghurts, fresh vegetables and fruits. The following video goes into more detail on how to properly design a menu for every day for proper weight loss, as well as what food is better to eat to get rid of hated kilograms:

Pledge slim figure is not in debilitating diets, but in proper nutrition or abbreviated PP. A healthy and well-balanced diet will make the body light and help in getting rid of extra pounds. Proper nutrition refers to the use of healthy foods that satisfy hunger and promote weight loss. It will help you get closer to harmony and understand what PP is, a menu for every day for weight loss for girls.

Proper nutrition helps not only in weight loss, but also in healing the body. In stores, on the shelves, there is such a variety of products that are very harmful to a person with regular consumption.

Stabilizers, emulsifiers, preservatives, dyes - a small part of what is contained in the composition of cookies, cakes, sauces, canned food, pastries. These substances, when ingested, accumulate and cause a toxic effect. Then gastritis, ulcers, problems with the gastrointestinal tract, etc. form. Therefore, everyone needs to eat right, especially people whose age is over 30 years old and suffering from intestinal disorders.

For those who tend to be overweight or already obese, PP is the only way to solve the problem. With a proper diet, the metabolic process returns to normal, as a result of which weight loss occurs.

Differences from diet

The diet involves the framework in which certain foods are inscribed and their allowable amount. A person who restricts himself in food often experiences hunger and malaise. Sometimes breakdowns occur, accompanied by gluttony, as a result, the weight after the diet is even more than it was before it.

With PP, it is allowed to use a variety of products, there is no strict regulation in grams, so there is no constant desire to eat. Keeping weight is much easier if you follow simple rules, for example, do not eat 3-4 hours before bedtime. The effect of PP will be noticeable not only at the waist, but also felt in the body: you will feel much better, your immunity will be strengthened, and lightness will appear.

Indeed, if you follow a very strict diet, a weight of about 4-8 kg will go away in 1-2 weeks. However, it is very difficult to get out of such a diet and maintain weight - the faster the loss of kg occurs, the faster they come back. The main advantage of PP over diet is the preservation of body shape for a permanent period.

Principles

Proper nutrition is based on products of plant or animal origin, containing minerals, vitamins of various groups, organic compounds and other useful substances. Most products are already initially low in calories, due to which weight loss occurs.

Attention!

You need to go in for sports, then the weight will go away faster.

All products in the refrigerator and in the store are classified into two groups:

• permitted;
• prohibited.

If you immediately understand the difference in them and follow the diet, then you can lose weight in a short time.

What can

This list can be replenished and replenished. Every picky eater will find here their favorite goodies that can replace unhealthy products. Foods you can eat:

• vegetables and fruits. It is advisable to select fruits with a low sugar content, for example, sour apples, grapefruits. From vegetables, everything is allowed: cabbage, onions, cucumbers, tomatoes, peppers. Fresh vegetables are considered the most useful, as they contain a lot of coarse dietary fiber. Fibers help cleanse the intestines of accumulated toxins and normalize the metabolic process;
• nuts. Despite the high calorie content, nuts can be eaten, but only in small quantities. They can be eaten between breakfast or lunch, or added to yogurt. Nuts contain fatty acid and protein;
• dairy products. Fat-free or low-fat cottage cheese, yogurt, kefir, milk can and should be drunk. Dairy products launch digestive system and makes it run faster. It is advisable to choose foods with a minimum sugar content, they will be more beneficial;
• a fish. The greatest value for the body is omega-3 acids, which are part of fish meat. They are responsible for brain activity, as well as for the condition of the skin, hair and nails;
• lean veal and chicken meat. Products are designed to replenish the protein balance;
• cereals. Porridges and cereal side dishes are suitable for breakfast and lunch, as they provide energy for the whole morning. The resulting calories will not be deposited on the sides, but will go in the right direction - thanks to them, the body receives and expends energy.

What not to eat

If everything is clear with useful products, you can study the list of prohibitions in detail. First of all, this includes food that is in no way compatible with the topic of proper nutrition:

• soda. It contains a large amount of unnecessary sugar, and it also develops a feeling of thirst. In addition to sugar, gas water contains dyes and flavor stabilizers. These components cause serious harm to the body and provoke the development of gastrointestinal diseases;
• fast food. Fast food refers to burgers, sandwiches, hot dogs and other unhealthy snacks. Great content lipids, preservatives in the composition make this food unfit for nutrition;
• mayonnaise and sauces based on it. Mayonnaise is a completely artificial product obtained during the synthesis process. Its taste is based on additives and flavorings that make you eat it even more;

Mayonnaise is equally harmful both with a high percentage of fat content and with a low one.

• french fries, belyashi, pasties. The most terrible products for the body, which, apart from harm, do nothing. They are fried in a large amount of oil, which forms trans fats during frying. These lipids are not excreted and accumulate in the body, and over time, with constant use, they can even provoke oncology;
• alcohol. This includes beer, sweet and semi-sweet wine, champagne. Alcohol, drunk even in the smallest amount, increases appetite and slows down the process of processing food. Ethanol retains liquid during decay, so kilograms also remain;
• sweets and flour products. Absolutely useless products with an exorbitant amount of glucose in their composition are the favorite delicacy of the sweet tooth, but they immediately make themselves felt, appearing both on the hips and on the sides.

How to replace your favorite goodies? Some are immediately afraid of this refusal, and proper nutrition becomes something unattainable, as well as weight loss. In fact, there is no difficulty in this. You can easily replace any harmful product with an apple or dried fruits, candied fruits. You can nibble nuts, but only without salt, or eat a glass of yogurt. 2-3 weeks after the refusal, even if you try the forbidden food, it will not seem so tasty. You need to adjust yourself that this food is very unhealthy and poses a threat. Then the desire to enjoy the already familiar goodies will pass.

What to add

In order for the process of losing weight and restructuring the body to a new direction in nutrition to take place with maximum benefit, you can add a few more components to the diet:

• natural oils (vegetable, linseed, olive);
• berries;
• whole grain breads;
• greenery.

These products are also useful and will help you lose weight. To replenish strength or lack of minerals, nutritionists recommend drinking a course of vitamins and minerals for good health.

How to cook

There are several ways to cook healthy food. It can be done:

• boiled;
• for a couple;
• fry on the grill or in a pan without oil.

Everyone chooses the cooking method they like and uses it. For a change, food is combined: boiled foods are replaced with stewed or raw ones. Then even healthy food not boring, because you can cook a huge number of dishes from it.

When and how much to eat

The most common mistake beginners lose weight is the wrong distribution of food for the whole day. Ideally there should be 3 full reception food: breakfast, lunch and dinner. 2 snacks in the morning and in the afternoon and a light paus are allowed. It turns out that you need to eat often, but the portions will be small. One serving should be about 150 grams, no more than 200.

You need to buy small deep and flat plates, they will help you understand how much food you can eat at a time.

The time of eating is not strictly limited, but the break between breakfasts, lunches and dinners should be about 3-5 hours. Dinner should be a few hours before bedtime, so the body will have time to process all the food into energy.

How to drink

Water accelerates the process of losing weight and improves cellular metabolism. The consumption rate of fresh clean water per day is from 1.5 to 2 liters, in addition to tea, coffee and other drinks. However, water must be drunk correctly:

• drink a glass before meals. If you drink after a meal, digestion slows down noticeably;
• drink a glass of water on an empty stomach in the morning. This is necessary to start the stomach after sleep;
• do not drink liquid at night, especially one hour before bedtime. In addition to edema, there will be no benefit from it.

From hot drinks, you can drink green or red tea, black is not forbidden. Sugar is not recommended. Lemon or ginger is added to tea - they are helpers in losing weight. Coffee drinkers will have to reduce their consumption of the drink, as coffee retains excess water in the body, as a result of which the weight will stand still.

Menu recommendations and sample options

First you need to calculate the approximate calorie intake for daily consumption. It depends on age, initial weight, physical activity and lifestyle in general. The average norm for a young woman aged 25-30 years and weighing 60-70 kg is 2000-2200 calories. This rate must be divided by 5 times. It is advisable to put more calories in the first meal than in the afternoon.

After you have calculated the necessary calories, it is advisable to purchase an electronic scale for the kitchen. They will allow you to accurately weigh products, so it will be impossible to make a mistake and overeat something. You can get a special notebook or notebook, where records will be made about the number of products and their calorie content.

On a note!

As a motivation, the initial parameters are recorded before the transition to PP, and then the change in these indicators is monitored in the process of weight loss.

Below is an example of a weekly menu. At the discretion of the products can be replaced by similar ones.

Monday

• breakfast - a plate of oatmeal, a slice of whole grain bread;
• snack 1 - half a grapefruit;
• lunch - 100-120 grams of boiled chicken breast and fresh cucumber;
• snack 2 - a jar (100-120 grams) of low-fat yogurt;
• dinner - 100-150 grams of fat-free cottage cheese;
• spider - one raw carrot.

Tuesday

• breakfast - hard boiled egg and 100 grams of cottage cheese;
• snack 1 - unsweetened apple;
• lunch - 150-200 grams of steamed white fish;
• snack 2 - 500-70 grams of unpeeled almonds;
• dinner - 100-150 grams of boiled buckwheat without salt;
• pauzhin - a glass of fat-free kefir.

Wednesday

• breakfast - 100-150 grams of muesli with milk (1-3% fat);
• snack 1 - a glass of freshly squeezed orange juice;
• lunch - 150 grams of boiled veal with 60-70 grams of rice;
• snack 2 - a glass of kefir;
• dinner - 200 grams of vitamin salad from cabbage, cucumbers, green peas. Can be filled with a spoonful of oil;
• spider - unsweetened apple.

Thursday

• breakfast - cup fruit salad(berries, bananas, pears, kiwi, oranges), dressed with low-fat yogurt;
• snack 1 - a handful of hazelnuts;
• lunch - chicken fillet, (200 grams) baked in the oven with tomatoes and hard cheese;
• snack 2 - 2-3 loaves;
• dinner - 120-150 grams of bulgur or unpolished rice;
• spider - a glass of low-fat sour cream.

Friday

• breakfast - soft-boiled or hard-boiled egg and 50 grams of any hard cheese;
• snack 1 - banana;
• lunch - 200 grams of beef stew with onions and herbs;
• snack 2 - 1 bell pepper or tomato;
• dinner - 150 grams of millet groats;
• spider - orange.

Saturday

• breakfast - 120-150 grams of dates;
• snack 1 - a glass of any fresh;
• lunch - a piece of fish (200 grams) baked in foil;
• snack 2 - 50-60 grams of hard cheese;
• dinner - 200 grams of steamed vegetable mixture (beans, peppers, eggplant, zucchini);
• pauzhin - a glass of kefir.

Sunday

• breakfast - a plate of pea porridge and 2-3 pieces of hard cheese;
• snack 1 - a handful of candied fruits;
• lunch - boiled chicken fillet (120-150 grams) and any fresh vegetables;
• snack 2 - any fruit;
• dinner - 150-200 grams stewed cabbage with lean beef;
• pauzhin - 100-120 grams of low-fat yogurt.

This example is designed to reduce weight, in a week it is possible to lose from 2 to 4 kilograms.

Attention!

To maintain weight, the consumption rate is increased by 1.5 times.

It is not always possible to follow the rules and adhere to the PP. To get the most out of it, you need to be focused on the end result. You can buy yourself a thing 1 size smaller, in a week it will be just right. Here are a few more tips to achieve the desired slimness:

• food try not to salt and not add to it soy sauce. At first, the taste may seem insipid, but over time the body will get used to it, and in the future, salty foods will not seem so tasty;
• it is undesirable to drink tea after eating, you need to wait at least 20 minutes for the food to begin to be digested, otherwise the digestive process will take a long time;
• Never skip breakfast. It should be as nutritious as possible. But dinner can be replaced with two snacks;
• meals should be taken at approximately the same time. Then the body will get used to receiving and immediately spending calories;
• for the best effect, once a week or every 10 days, you can arrange a detox - a complete cleansing of the body. On this day, of the permitted foods, you can only eat vegetables and drink kefir. In one day, in this way it is possible to throw off up to 2 kg;
• you need to try to make the menu more diverse, because PP is actually very tasty. Baking in foil and sleeves, in bags - all these cooking methods do not contain a drop of oil;
• while eating, you do not need to rush and pounce on it from hungry eyes. You need to eat as slowly as possible, in small pieces and chew them thoroughly. They try not to be distracted by the TV or phone, but concentrate only on food - the process needs to be controlled;
• for starters, you just need to make small adjustments to your usual diet, you can start by replacing dinner, and by the end of the week, completely switch to the PP menu;
• sometimes it happens that the weight freezes and does not go away. This time needs to be waited out - the weight will begin to decrease in a few days. This phenomenon is explained by the restructuring of the body to a new rhythm of nutrition.

Proper nutrition is, first of all, a way of life. You need to tune in to it and benefit from it. Once awareness comes, it will become much easier to stick to PP.

It is enough to read the rave reviews of people who have changed their diet and changed themselves, their bodies. They are happy that they have achieved excellent results: they have lost weight and at the same time improved their body. Many people no longer feel discomfort in the stomach after eating, gastrointestinal diseases become less pronounced or disappear completely.

Proper nutrition is great alternative ordinary, it is worth trying it once, and over time it will become normal for life.