Nutrition - Diet and nutrition, weight loss: diet for weight loss

Dietitians who often work with persons of different ages, note that you need to find the incentive to lose weight.

proper nutrition for weight loss

Do not miss

Take for victory, even weight loss of 1 kg. do Not need to flagellate ourselves and think that the weight does not go away. Body weight can stand still for various reasons, but soon it will move from the dead point. Also not be so hard on yourself for a small slice of cake eaten at a party.

Set reasonable goals

No need to set a goal to lose 15 lbs. in a week, this does not happen. Unless you drink only water. Think sensibly how much you can realistically lose per week. Aim to lose 3-5 lbs., believe me, it's an impressive and noticeable results.

Go to PP gradually

No need to immediately exclude from the diet all carbohydrates and fats. They should appear in the menu, but in reasonable quantities. During the transition to proper nutrition, you must first give up the fast food, fried and fatty foods, pastries. Do not cut off the shoulder to avoid breakdowns.

Gain support

It is especially difficult to begin to eat properly for those who live in a large family. How to lose weight if your husband constantly eats at night, the child is eating a lot of sweets, and the woman restricts himself in all things. Talk with family. Ask if you they kept themselves in his hands. Hide sweets in the cupboard, prepare all boiled, and not fried.

Follow the drinking regime

Water helps to lose weight, it cleanses the body of toxins and increases metabolism. Drink more purified (not boiled!) water per day you should consume at least 2 liters In the summer, this number increases.

Do gymnastics

Proper nutrition should be accompanied by intensive physical exercises, because by itself such a diet does not limit you in energy. Slimming efforts should be made. Every day exercise at home, join a gym or dancing, start to swing a press and twist the Hoop house.

How to lose weight the woman: principles of PP

Refrain from junk food

Proper nutrition because so called, it does not contain the "wrong" products. Give up fatty, salty, pepper, smoked foods, quick meals (fast food). Exclude from the menu all the extra: sausage, canned food, home-cooked twist. Steam food, boil, simmer, bake in the oven in its own juice.

Reduce consumption of animal fats

Stop cook using sunflower oil, when heated, it emits carcinogens. To provide food cream, olive, pistachio or corn oil. Completely remove from the diet of sauces (ketchup, mayonnaise, etc.).

Choose more vegetables

All fans of proper nutrition will tell you that to lose weight you need to eat sufficient fresh vegetables. They should take 30% of the daily diet. Cook at home, salads, to fill them with Apple cider vinegar, lemon juice, olive oil or sour cream (in a pinch)..

Eliminate dough

Weight loss will begin immediately after you discard the pastry. We are talking about baking, baking bread, pasta from durum wheat. From this time on eat diet bread, rye or whole wheat bread.

Eat protein foods

Any diet for weight loss, as well as PP, starts with the input of a sufficient amount of protein foods in the diet. Among other seafood, sea, cocktails in jars (available in any supermarket), fish, poultry, rabbit, beef and veal, pork meat, Turkey. The protein contained in beans, eggs, cheese.

Go easy on large servings

Proper nutrition based on the fractional meal. This means that you need to eat 5-6 times a day. Eat small portions (about 200 gr.), but often. So you will always be fed and will not break.

Get sweets

Possible, give up sweets at all, eating right is denying them. But if you — the person-have a sweet tooth, then look for an alternative. For weight loss replace sugar with honey or natural substitute "Stevia" (sold in pharmacies). Instead of candy, eat dried apricots or raisins, sweet fruits (pear, grapes, banana, etc.). A better cut candied fruits at home. Natural sweetness will be a real salvation for the figures of women.

Do not drink alcohol

Alcohol causes a sharp sense of hunger, which in a state of intoxication is difficult to resist. Refrain from beer, fortified beverages. Once a week allow yourself a glass of dry white wine with fruit or cheese.

Refrain from fast carbs

These include biscuits, sweets, snacks, etc. Replace the quick slow carbs: oatmeal, millet, buckwheat, brown rice, pasta from durum wheat, bread. All of them are healthy for the organism, saturated, clean the intestines of toxins.

Eat dairy products

dairy products

Dairy products are highly valued supporters of proper nutrition. This is not surprising, they are quick to suppress hunger, act as a beautiful and healthy snack, are inexpensive. But dairy products need to eat low fat. Buy kefir (1%), milk (1,5%), curd (0,1—1,8%), cheese (20%). These foods speed up bowel motility, so the weight loss will come faster.

A state of emergency for women

Under the mode refers to the frequency of eating, as well as the calculation of hourly.

Important!

Immediately remember that 3 meals per day doesn't suit you. To run the metabolism and effective weight loss need to eat 5-6 times a day. This number includes meals and snacks.

Experts from the field of dietetics made the following chart:

  1. Breakfast — 15 minutes after awakening (8:00-9:00);
  2. Second Breakfast — 1 hour after the first (10:00-11:00);
  3. Lunch — 1.5 hours after lunch (12:30-14:00);
  4. Snack — in the emergence of feelings of hunger (15:30-16:30);
  5. Dinner 18:00-19:00.

As can be understood from this graph, no big breaks between meals. So it should be. Don't skip meals, it is better to eat a small portion. After dinner you may drink kefir, tea, water, juice.

Menu PP for a week for women

With a proper diet for weight loss you can change the days of the week sometimes, and use the same products instead. The main thing in the home to observe the size of portions. Otherwise, women will not be any good.

Monday:

  1. Milk with rice or buckwheat, mixed with slices of boiled pumpkin pulp;
  2. Granular curd like;
  3. Salmon cooked in foil with vegetables. Soup low-calorie;
  4. Fruit salad of apples, pears, seasonal berries;
  5. Boiled fowl, rabbit, beef or veal. Salad with fresh vegetables and herbs, dressed with Apple cider vinegar.

Tuesday:

  1. Flax porridge, mixed with oatmeal with nuts, berries and honey;
  2. A handful of dried fruit or a muffin with cheese and salted salmon;
  3. Soup-puree of broccoli;
  4. Yogurt in jars or grain cheese;
  5. Buckwheat porridge with baked piece of fish.

Environment:

  1. Oatmeal on the water, mixed with honey, dried fruits and nuts;
  2. Boiled chicken egg or 1 banana;
  3. Chicken breast in foil, spinach soup ;
  4. Bread with cheese, 1 green Apple;
  5. Boiled Turkey fillet, salad or serving of steamed vegetables.

Thursday:

  1. Scrambled eggs Mix (scrambled eggs with spinach, bell pepper, tomato);
  2. A little bit of dried fruit or yogurt with walnuts;
  3. Boiled new potatoes with meatballs or cutlets of beef. Soup of vegetables;
  4. Half Cup of yogurt with chopped dill;
  5. Fish cooked in a double boiler. Vegetable salad, seasoned with vinegar.

Friday:

  1. Vegetable Frittata;
  2. Fruit salad;
  3. Cutlets steamed or oven baked fish. Soup with spinach;
  4. Curd without sugar and additives;
  5. Baked salmon with vegetable salad or steamed rice with vegetables.

Saturday:

  1. Buckwheat, cooked in milk or water;
  2. Boiled chicken egg or 3 quail;
  3. Soup diet, the boiled rabbit or Turkey with vegetable salad;
  4. Cottage cheese or plain cottage cheese with skim milk;
  5. Fruit salad or protein shake homemade.

Sunday:

  1. Pancakes (2 PCs), steamed with sour cream;
  2. Boiled egg, 1 Apple, tuna in own juice;
  3. Vegetable soup with lean meat (chicken, rabbit);
  4. A handful of almonds, cashews, cottage cheese;
  5. Baked salmon in its own juice, salad vegetables.

Important!

Follow a proper diet to achieve visible results. For weight loss, you need to devote time to physical exercises at home. This technique is especially important for women over 30, and has its own characteristics. But as you can see, all the products are available and relatively inexpensive. For ease of cooking, use the recipes below.

Recipes PP Breakfast

The day begins with a nutritious Breakfast. After waking up in the body needs to do useful and digestible foods. To enhance the work of all organs, it is important to start the morning with 250 ml of pure water. After 15 minutes, start to eating.

Vegetable Frittata

  • Parmesan — 30 g.
  • chicken eggs — 4 PCs.
  • broccoli — 70 gr.
  • Bulgarian pepper — 1 PC.
  • tomatoes — 2 PCs.
  • greens — 30 oz.
  • onion — to taste
  • olive oil — in fact

1. Use the right size bowl and whisk in her raw eggs with an egg beater. Wash and chop the vegetables of arbitrary shape, shred the greens.

2. Thoroughly mix the components. The salad should add olive oil in small amounts.

3. Grate cheese on a coarse grater, sprinkle the dish. Send the components to the oven for 10 minutes. Bon appetit!

Casserole with cottage cheese for weight loss

  • skimmed milk — 110 ml.
  • low-fat cottage cheese — 240 g.
  • vanilla — to taste
  • quail eggs — 4 PCs.
  • butter — in fact
  • sugar — 30 gr.

1. Send in the bowl of a blender all ingredients except butter. Turn products in air, homogeneous mass.

2. Parallel preheat oven to 180 degrees. Grease with butter the baking dish.

3. To spread out the weight of containers and send in the oven for half an hour. After a specified time enjoy the treat.

4. A proper diet involves meals suitable for weight loss. Products in the home will bring invaluable advantage for women over 30.

Recipes for healthy lunch

healthy lunch

At lunch time the human body needs to fully obtain the amount of power needed and useful components. To digestive system is faced with failures, it is important to include in the diet entrees. Remember that to lose weight we need to eliminate fried food.

Soup-puree of spinach with broccoli

  • vegetable broth — in fact
  • spinach — 2 bunches
  • low-fat cream — 180 ml.
  • onions — 2 PCs.
  • broccoli — 480 gr.
  • spices — to taste

1. Boil broccoli in filtered water until full of cooking. Broth drain is not necessary. Slice onions in any form, finely chop spinach.

2. In the tank, connect broccoli with prepared vegetables. Given the proper nutrition, you need to turn food into a homogeneous slurry using a blender. This soup is good for weight loss.

3. Mix the components. Can add different spices to taste in a small amount. At home boil soup for about 5 minutes. The dish will be a great addition to the diet for women over 30.

Baked fish in the oven

  • lemon — 1 PC.
  • onion — 1 PC.
  • spices — to taste
  • salmon fillet — 400 gr.
  • olive oil — 50 ml.
  • parsley — 30 PCs.

1. The fish can be marinated before baking own recipe. To cut a citrus fruit into two parts. Squeeze the juice of half of another slice.

2. Finely chop the parsley and combine in a General capacity with the oil and lemon juice. Preheat oven to 170 degrees. Cover a baking sheet with parchment. Lay fish fillets.

3. Above seafood place mugs of lemon. You can add 1 sprig of aromatic herbs. The fish drizzle with the sauce, spread out around the onion rings. Bake for about half an hour.

Burgers for weight loss for a couple

  • white bread — 3 slices
  • chicken fillet — 480 gr.
  • milk — 80 ml.
  • chicken egg — 1 PC.
  • onion — 1 PC.
  • spices — to taste

1. Moisten the bread pieces in milk. Miss chicken through a blender or grinder. Proceed in the same way with onions. Proper nutrition will help to take a new look at the world. For weight loss it is important to stick to the diet.

2. Whip an egg, mix spices to taste. You can add chopped herbs and a little garlic.

3. Connect at home all the components together make the stuffing. Cook the meatballs in the steamer for about half an hour. This dish is ideal for weight loss for women over 30.

Recipes for dinner

With proper nutrition during dieting recipes for dinner variety. Remember that the meal should be as light as possible with sufficient fiber. We need to completely eliminate slow carbs in the evening diet.

Vegetable casserole with chicken

  • Parmesan cheese — 40 gr.
  • chicken fillet 220 gr.
  • tomatoes — 5 PCs.
  • broccoli — 240 gr.
  • carrot — 1 PC.
  • parsley — 40 g.
  • chicken broth — 160 ml.
  • allspice — to taste
  • ground nutmeg — to taste
  • cheese varieties — 100 gr.
  • flour — 50 gr.
  • yolk of egg — 2 PCs.

1. Broccoli divide into florets and boil until soft. Combine the cabbage with the broth, cream and seasonings. Boil for 6 minutes. Do not forget to periodically stirring. Whisk the egg yolks and enter in the sauce.

2. Simmer foods on a steam bath until thickening. Preheat the oven to 170 degrees, grease a baking dish with butter.

3. Send in the tank boiled chicken and vegetables. Then put rings of tomato, sprinkle cheese. Bake the dish one-third hours. Bon appetit!

Suitable as a snack

  • bun with cheese and salted salmon;
  • cheese;
  • classic plain yogurt ;
  • fruit salad or fruit in standalone form;
  • dried fruit, nuts of any kind (no more than 1 handful);
  • kefir or drinkable yogurt with a minimum fat content;
  • diet bars without sugar;
  • dark chocolate with a cocoa content of at least 80%;
  • tuna in its own juice with bread;
  • boiled egg.