Many women today are trying to live a healthy lifestyle, to play sports and go to the right nutrition. There are many diets that will help lose weight, but to keep the received result is not always as the lost pounds quickly come back. To avoid this, you should stick to the menu proper nutrition for weight loss, which is painted every day.
The result is noticeable after only a month of dieting, and if you get used to, such as food, it is possible to maintain a beautiful figure for many years. A balanced diet has all the necessary nutrients, including vitamins and minerals, which can improve the health and well-being.
The principles of proper nutrition
There are a few rules, that it is important to maintain a diet, if you follow the advice, weight finally started to grow again. The rules of the diet are:
- Morning and afternoon you can eat more foods than in the evening period, because metabolism is a day, which is faster. The evening should be light to cook dinner and also to give up sweets.
- The process of digestion occurs faster and more thoroughly, you should split meals six times. Should take breaks for too long does not feel hunger.
- Have to give up any junk food, and fatty foods and products, this helps to reduce weight.
- The food is recommended to consume foods rich in carbohydrates, Supplement your diet with fresh fruits. This speeds up the process of weight loss.
- Force, have to get used to such a principle of power, as only permanent to adhere to the rules, to help maintain a slim figure.
- When choosing products, it is important to add to your menu the following ingredients that are rich in minerals, fiber, vitamins and other components.
A few facts that are important when losing weight
Proper nutrition for weight loss, is to do the right thing for this in the menu each day includes healthy foods.
The body needs to do:
- Proteins. This material is based on the structure of cells and tissues in the body, if the protein does not get enough, it affects the health of women. The useful proteins contained in meat products and fruits and vegetables. It is possible to detect the protein in vegetable legumes.
- Fats. Part nourishes the human body, but also nourishes it to get energy. Fats are available in foods of animal origin, but they are not useful because they lead to the increase of harmful cholesterol. Better to give preference to vegetable fats, they contain seeds and nuts and avocado.
- Carbohydrates. Substance main source of energy, it can find a variety of sweets and fresh fruit. Sweets is easy carbohydrates, which are consumed in the body slowly, which will be deposited in the form of sugar. But fruits are very useful, and the decomposition of carbohydrates is much faster.
- Vitamins, minerals, minerals, as an important part of the diet. Doctors recommend a balanced diet, and to include in the menu every day products, which saturate the body with all the useful components.
If you strictly follow the advice nutrition for weight loss, the consequences can ultimately be visible only for a short time. Only one month can significantly change the shape of the.
What products get
There is a certain list of substances which may be used in proper and balanced nutrition.
- brown rice;
- bread baked from wheat flour;
- all natural dairy products without added sugar and fruits;
- pasta made from durum wheat;
- lean meats such as chicken and Turkey;
- different types of cereals;
- white cheeses with minimal amounts of salt composition;
- marine fish, low-fat varieties;
- low-fat cottage cheese;
- all kinds of vegetables, except potatoes;
- fresh fruits, except bananas and grapes;
- ground coffee;
- nuts in their raw form;
- dried fruits (figs and apricots);
- green tea without sugar;
- vegetable and berry juices;
- a variety of spices;
- olive oil and sesame oil;
- dark chocolate;
- pastila and marmalade.
Also proper nutrition for weight loss is a separate list of products that must be removed from the menu, every day.
Such ingredients are:
- sweet candy and chocolate;
- cheese has a high fat content;
- finished, semi-finished products;
- canned fish in oil and tomato sauce;
- sweet pastries;
- pastry, including waffles and pastries;
- fresh white bread;
- sausage and smoked products;
- white rice;
- pasta from wheat flour;
- margarine and butter;
- fat sour cream;
- all kinds of sauces;
- dairy products and cottage cheese, which contain sugar and additives;
- ice cream and a pizza;
- all kinds of junk food and crackers;
- glazed cheese;
- salty nuts;
- fatty fish or meat;
- all sweet carbonated beverages;
- alcoholic beverage products.
Chicken eggs are not prohibited, but should be included in the menu white this product, the yolk used to eat not more than twice a week. Sometimes you can add cereal a little bit of honey for Breakfast twice a week allowed cookies.
Because of these lists that have been prepared the entire menu every day, and the duration of the diet depends on how many pounds you want to lose.
Menu every day
It is important to make a diet, this depends on losing weight, as well as women. If you follow all the rules and make diet quite diverse, the transfer restrictions in the diet is easy.
- Breakfast: porridge millet with the addition of butter, a Cup of fat-free yogurt;
- second Breakfast: cottage cheese low-fat, one of green Apple;
- lunch: buckwheat with boiled chicken breast, one hundred grams of cabbage salad and a glass of vegetable juice;
- snack: boiled egg and 110 grams of green peas;
- dinner: 140 grams of boiled fish, broccoli, a Cup of green tea.
- Breakfast: egg-white omelet with eggs, fresh fruit or a cup of coffee;
- second Breakfast: a handful of raw nuts;
- lunch: soup of vegetable broth with the addition of broccoli, salad with beans and Turkey, a Cup of green tea;
- afternoon snack: a handful of prunes or dates;
- dinner: salad of fresh avocado, shrimp, tofu and a piece of bread.
- Breakfast: salad of mixed fruit, who consume two tablespoons of yogurt;
- second Breakfast: a handful of raw almonds;
- lunch: boiled brown rice, 110 grams, a piece of boiled beef and cabbage salad fresh;
- afternoon snack: a pack of low-fat cottage cheese;
- dinner: boiled tuna and cauliflower.
- Breakfast: cottage cheese pancakes baked in the oven, 110 grams fat-free cottage cheese and tea without sugar;
- second Breakfast: two small Apple;
- lunch: a portion of soup and two fresh cucumbers, you can add a piece of bread;
- dinner: a glass of nonfat yogurt and 25 grams of raw nuts;
- dinner: baked Pollock 210 grams, salad of cucumbers and tomatoes, green tea.
- Breakfast: oat porridge with milk or water, you can add 3 or 4 prunes;
- second Breakfast: boiled egg, 1 cucumber;
- lunch: spaghetti with wheat flour, 110 grams of beef, steamed serving of vegetable soup;
- snack: 55 grams of raw nuts and a teaspoon of honey;
- dinner: 120 grams of cheese, grilled vegetables and chicken breast.
- Breakfast: porridge made from cereals of water, a glass of kefir;
- second Breakfast: 25 grams of raisins and 30 grams of prunes;
- lunch: roasted turkey breast, vegetable salad of cabbage and cucumbers;
- afternoon snack: fresh fruit salad;
- dinner: vegetables fried, 120 grams of boiled beef.
- Breakfast: a glass of freshly squeezed vegetable or fruit juice, not salty cheese and a piece of bread;
- second Breakfast: fruit salad and a Cup of tea;
- lunch: soup with vegetable broth, beans, salad vegetables and meat;
- dinner: 120 grams of low-fat cottage cheese and 20 grams of raisins;
- dinner: vegetable stew with meat, tea and two sandwiches.
If you follow the right diet to lose weight in one week, you can remove the 2 - 3 extra pounds, which is a major success.
Pros and cons
Every diet has certain advantages and disadvantages, it is therefore necessary to develop the benefits of proper nutrition.
- reduces cholesterol and normalizes blood pressure;
- increase energy reserves in the body, which helps to eliminate fatigue and tiredness;
- the skin becomes beautiful and healthy, properly selected food, the skin of the face and the body become healthier, and the body is cleansed of toxins;
- heart function improved significantly, and strengthens blood vessels;
- normalization of body weight, which is very important for health, because being overweight leads to heart problems and develop diabetes.
Minus this should only select one, so as to stick to this supply is long, the result is noticeable immediately.
The rules of the diet fast weight loss
There is a certain variant of proper nutrition, which allows in a short time, lose a large amount of excess weight, when not resorting to a strict diet and restrictions. In addition, this option weight loss is a great advantage compared to diet, because the result stays for a long time.
It is based on the food, which has been described above, but there are a few important rules that should be followed.
- It is important to monitor the drinking regime, this is the most important rule, in addition, water helps to reduce the feeling of hunger.
- Eating should be at least once every four hours, but the portion is small. This option helps to speed up metabolism, which gives the opportunity to reduce weight faster.
- The basis of the diet should be vegetables, fruits and berries, at least the menu includes fish and meat products should be lean.
- It is necessary to include in the diet of black pepper, cinnamon powder and coriander, these herbs and spices help activate the digestive.
- If the hunger became too strong, and before the next meal is a few hours, you can eat a handful of nuts or dried fruit.
- Should abandon the usual black tea, and to include in the menu of green tea. This drink helps to metabolize body fat into energy.
- You need more fresh air and exercise.
The extra pounds start to leave in the first week to stick to the diet, and if you strictly follow the advice of the food and does not make any exceptions, so a good result will be not only fast, but safe.
Significantly speeds up the process of weight loss, women should use physical exercise, not less effective is the special massages and wraps.
Very often women underestimate the importance of water when losing weight, and this is the important point, when powered by certain rules. It is worth considering that you can only drink pure water without gas and a day should be consumed at least two liters of water.
Juices, tea and coffee are not included in this number. If the body gets insufficient amount of water, it affects the female body and the beauty of the skin and hair.
A few simple recommendations:
- before each meal should drink a glass of plain water;
- if he drinks coffee, you should add another 0.6 liter of pure water, as coffee dehydrates the body;
- a variety of juices, fruit drinks and black tea are not included in the system, so their number is not considered;
- per day should drink about two liters of water, but it is better to calculate the required amount according to the formula of 30 mg/kg.
How to determine portion size
Proper nutrition for weight loss provides for the selection of the optimal amount of food can be consumed at the same time. The amount of food should be such that after half an hour was hungry again.
It is important not to eat too much, that is why it is necessary to follow simple recommendations:
- chicken or fish fillet should be about 100-130 grams, the size does not exceed the size of the hand;
- cereals and pasta - quite a handful, about five to ten grams;
- vegetables must be present in large quantities, so the norm is 200-230 grams.
There are also the basic rules of the calorie content of meals, snacks, the calorie content should not be more than 200 calories for the whole meal amount of calories is 400.