Proper nutrition for weight loss menu every day

The average is closer to 30 years old, many people begin to gain weight. This is especially true of women. The extra weight pushes people to test all sorts of diets and slimming complexes. Then comes the realization that to eat a certain way, does not need to short period, and continuously for life. Regardless of the chosen system, nutrition for weight loss is based on General principles. Here they are.

Products proper nutrition

products nutrition

The result of weight loss depends on proper nutrition. The most important rule in successful weight loss is to consume fewer calories than they consumed during the day. The right diet should include low-calorie, but nutritious body products.

Firstly, it is fruits and vegetables. Healthy food for weight loss – sunflower seeds, pumpkin and walnuts. It is recommended to use bread flour, whole wheat, and if this is not possible, then the only right thing to do is crunches. Dairy products choose low-fat, no sugar. Necessarily include in a diet for weight loss lean meat, fish, cereals – they are needed by the body. It is recommended to drink green tea.

Menu of a separate food for weight loss

The assimilation of food in the gastrointestinal tract to secrete acidic enzymes, the digestion of the other alkaline. If the stomach belong to the products of both groups (proteins and carbohydrates), melt their entire body is not able. Food is poorly absorbed, does not bring us any good, and is deposited in the form of fat. The intestines occur putrefaction, fermentation with evolution of gas. To avoid this, between the use of incompatible products must pass at least 2 hours.

There is a special table of compatibility of food products, using which you can create the right menu for weight loss.

This photo hung in the kitchen, and use it in the cooking process.

Weight loss is very important not only to choose the right foods, but also the right to combine them. Eating for health-a system of food combining, you will lose weight, adjust the metabolism in the body gets a feeling of lightness in the body, the energy wave.

The author of the theory of separation of power has developed a number of healthy menu options that contribute to weight loss. They comply with the rules of the diet.

Menu 1

  • Breakfast selection of fruit. One day they may be sour, the other sweet.
  • Second Breakfast – vegetable salad no tomatoes, and products containing starch, for example potatoes.
  • Lunch and dinner – salad with various crude vegetables, a few potatoes, and the product, which contains protein choice (meat, cheese, nuts).

Menu 2

  • For breakfast eat a fruit to taste and season: watermelon, cantaloupe, plums, oranges, apples, grapes.
  • Second Breakfast: vegetable salad, cottage cheese, sour fruits, nuts, carrots, green peas, carrots and beets.
  • For lunch and dinner according to your taste – vegetable salad with nuts and spinach, sour fruit, cottage cheese, apples, nuts, fruits, salad.

A balanced diet

A balanced diet

Why not just come up with people lose weight! Some losing weight fast weeks, others sit on the buckwheat, others eat yogurt for weeks refusing other food. All results they get, but for how long? After a short period of time, not to avoid weight gain back. Rapid weight loss is not always good for the body.

What should eat to keep the weight normal? Studies show that it should be correct and balanced. The most important thing when losing weight is to understand that you expect the restructuring of the supply side. Adhering to the principles of proper nutrition for weight loss, you will not only lose weight and strengthen health. Don't forget, that we eat to live, not live to eat. Food should be delicious and healthy at the same time.

There are special rules of nutrition for effective weight loss. Eating food, be sure to think about what it is. According to the estimates of nutritionists, most food should be carbohydrates (60%), proteins (10%), fats – 30%.

The calorie content of the product and ratio of proteins, fats and carbohydrates is written on the package, you only need to calculate correctly. If the products are homemade or bought at the market, I advise you to use a special table of caloric content of food.

The average person intake of calories – 2400 per day. A person who begins to lose weight 1500 calories.

Proper balanced diet is constructed so that a large amount of calories in the body get lunch (50%), Breakfast and dinner – 25%. It is important to follow a proper diet.

Weight loss person needs to drink per day at least 2 liters of water. Sometimes it is replaced by natural juice. Water to dissolve harmful substances, remove them from the body.

Avoid sweets

Avoid sweets

Sweets is not always harmful to health, but on the contrary. They are a natural antidepressant, promotes the production of endorphins ("pleasure hormones"). The rejection of them leads to the fact that the body compensates the deficit by overeating other products, is experiencing mental stress. For this reason, it will only get worse. If you set a goal to lose weight, it is important to know what kind of candy and what time of day is allowed to eat.

Weight loss is to give up cakes, pastries, candies, yeast dough.

Instead, they use sugar fruits: grapes, apples, grapefruit, kiwi. Of sugar fruit eat more than 200 grams per day.

If you want sweet, you can afford to occasionally give Treats less calories – marshmallows, jellies, dried fruits (prunes, apricots), honey, halva, dark chocolate.

It is recommended to perform the intake of sugary foods 18 hours.

Breakfast proper nutrition

Many people wake up in the morning without much appetite and not ignore the Breakfast, not even suspecting, that this prevents the body to lose weight. The right Breakfast – the Foundation for your upcoming day. It gives the mood, energy corresponding, to protect not only the figure, but also the health of the gastrointestinal tract.

When losing weight, you need to eat Breakfast right food. It is not necessary to eat in the morning is biscuits, tarts, rolls. Best Breakfast for weight loss is oatmeal. Also fits white-bread toast, a banana or wheat cereal with milk.

Good to eat for Breakfast dried fruits, yogurt, omelette, vegetables, a sandwich of pita – wrapped chicken, cheese or boiled eggs and cheese.

In time to eat Breakfast to prevent the production blood the hormone leptin, which causes excessive appetite. So, if you want less food to eat during the day, don't forget to eat Breakfast.

Lunch

Lunch, skip the harmful. If the body stays for more than 4 hours without food, it was to catch up with a vengeance the next meal. This is especially true for people who are inclined to obesity. Therefore, when losing weight, proper nutrition – small portions, but shorter intervals.

The right time for lunch – between 12 and 15 hours, when our digestive system works actively. Nutrition experts recommend to eat lunch-vegetable salad, 100 g steamed fish or lean meat from the grill.

If you want to lunch in the soup, it should be less of potatoes, pasta, carrots, beets. When losing weight make a soup the only dish for lunch.

Dinner

Although the proverb says: "...and dinner give the enemy", never give up dinner. Will not help you achieve success in your weight loss without food up to 18 hours or a complete rejection of it. You only have harm to the body – tormenting stomach hunger, so long, and ulcers. Dinner is the most important thing – that after a meal before sleep remained for 3-4 hours. Food should not be too high in calories, remove the mushrooms, meat and beans. For dinner, choose steamed vegetables, fish, cheese, yogurt, cottage cheese.

Fasting days

Fasting days

During the fasting days of the human digestive system "rest", less energy is spent on digestion, it is going in a different direction – to boost metabolism, toxins from the body. Fasting days are very useful for weight loss. Nutritionists advise to do one fasting day a week.

Right is the discharge day food to eat one meal (fruit, yogurt, milk, oatmeal). Find the products you need, taking into account the individual peculiarities of the organism. For example, some apples inflames the appetite, they can't do a fasting day on apples. Select the food you love, because the fasting day is stressful for the body.

Yogurt

It contains useful intestinal bacteria, easy to digest. It is nutritious and immune-boosting product. Select 1.5 liters of fresh kefir (up to 3 days), divide it into 5 servings and drink throughout the day.

Yogurt and cheese

Five times a day yogurt drink. During the Breakfast, lunch and dinner, add to it 3 tablespoons of nonfat cottage cheese. For lunch, add cheese and a spoonful of honey or berries.

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Fasting day on rice is particularly useful for people with high acidity and suffering from diseases of the joints. This product neutralizes the salts in the body, improve joint pain, coat the stomach wall. Choose brown rice, wild. The day is acceptable to eat not more than 200 g rice.

  • First of all, cereal is a good wash so that the water became transparent.
  • Then soak overnight.
  • In the morning cook without salt.
  • Use throughout the day.
  • In addition to rice, nothing else.
  • Throughout the day I drink water.

Buckwheat

The composition of buckwheat contains a lot of essential human vitamins and minerals – iodine, copper, iron, magnesium, potassium. It has a lot of vitamin B, Due to its chemical composition, this product strengthens hair, nails, blood vessels.

When the unloading bottom for weight loss is useful buckwheat with yogurt or green apples (3 pieces per day). Drink at least 2 liters of water or green tea without sugar.

Apples

Taking into account that apples are rich in fiber, saturation comes quickly. Therefore, the fasting day on apples is relatively easy. To improve the functioning of the stomach and intestines, a considerable weight loss. Interest rate day – 1,5 kg of apples, 2 liters of pure non-carbonated water or unsweetened green tea.

Water

Perform a fasting day water alone is not easy. If you have decided on a good "clean up" the body, the fasting day. But before you start, it would be right to consult a doctor whether you have contraindications to fasting. The day you need to drink at least 2.5 liters of water.

Oatmeal

It is widely known positive effect of oatmeal on the digestive tract. During the day you need to eat oatmeal (1 Cup cereal per day) and unsweetened green tea.

Find out more information about how to arrange a fasting days for weight loss.

How to reduce appetite for weight loss

When you set a goal to lose weight, you need to use less food. But what if the food instinct does not rest, hunger will follow you all the time? There are little tricks is easy weight loss.

  • Eat a little throughout the day, even if you don't have much to eat. In this case, you can't eat a lot. If you spend all day at work, bring fruit or dried fruit. They can fill.
  • Don't skip Breakfast.
  • Properly balanced menu for weight loss. Eat more vegetables and limit the carbohydrates.
  • Eat slowly, thoroughly chew food, feel its taste. The brain signals the body the passage of food in just 20 minutes after you have eaten.
  • When poured into the food bowl, put about a tablespoon back. You may be surprised, but is the fed to reduce the dose.
  • Try to take on the plate a small amount. Then the serving does not seem huge, it is filled.
  • Sleep more. There is a pattern – when a person sleeps little, he eats a lot.
  • When losing weight, eat more liquid or vegetables, fruits that contain a lot of water (watermelon, cucumber). Sometimes our body perceives the water shortage as a famine. After arriving home, drink slowly a glass of warm water, the feeling of hunger blunted.

The advice of nutritionists

The advice of nutritionists

People live long, if he listens to his "biological clock". Then she is healthy, full of energy. Because of the proper metabolism, food is completely digested and the degradation products are excreted from the body. According to nutritionists, you need to eat at least 3 times a day: Breakfast, lunch, and dinner. Between the snacks light food.

Weight loss before Breakfast should drink a glass of room temperature water and only 30 minutes to eat. Between Breakfast and lunch is allowed a snack of berries or fruit. Meals should occur every 2-3 hours. The best time to eat is between 17 and 20 hours. In this situation easily reset the extra pounds, the body is restored.

Fast to lose weight except proper diet on the body still have to exercise. Good, that is a partner, weight loss and support each other on the way to the finish line.

If you have your own tested recipes to lose weight, share them in the comments.

The information presented in this article is preliminary in nature. The article is not required self-medication. Only a qualified doctor can make a diagnosis and give treatment recommendations based on the individual characteristics of a particular patient.