How to eat to stop. What you need to eat to lose weight: the main list of products. Sports nutrition: Bar, cocktails, soups

Depending on the type of diet, there are "special lists of products", helping to effectively lose weight and not eat anything superfluous. However, they are too short, and the losing weight wants more diversity and less harm to the figure. Therefore, we suggest you explore the detailed list of permitted and prohibited products during weight loss.

List of allowed products

This list includes many allowed food products that can be used during weight loss. It is quite large that in turn will help you draw up an individual diverse menu and will give the opportunity to lose weight with taste.

Dairy and dairy products

It is worth noting that during weight loss is allowed to use almost all dairy products. The condition is only one - no fatness or a maximum of 1.5%. These include:

kefir, rippy, bifox, varets;
milk, serum, ajane, koumiss;
yogurt, Prostokvasha (and other yoghurt drinks without sugar content);
cottage cheese (cottage cheese masses, cottage cheese cream, classic degreased cottage cheese, grain cottage cheese);
ice cream (home);

Vegetables, fruits and berries

During weight loss, the body requires a lot of fiber and vitamins. Fruits and vegetables are considered ideal partners in the fight against overweight, plus to all, strengthen the body with vitamins.

Permitted vegetables:

cabbage (white, Brussels, Broccoli, Chinese);
onions, garlic (any kind);
tomato, cucumber, pepper, eggplant;
zucchini, pumpkin;
carrots, beet;
rewack, sorrel.

Allowed fruits and berries:

orange, Mandarin, Grapefruit, Pomelo, Lemon;
apples, pears, plums;
pineapple, Kiwi, grenade;
watermelon melon;
peach, Apricot;
cherry, sweet cherry;
raspberry, blackberry;
blueberry, rowan, black rowan;
strawberry;
cranberry, bounds.

Orekhi

Many nutritionists believe that it is impossible to eat during losing weight. They are high-calorie and contain a large amount of fats. However, there is also an opposite opinion that with a diet, 3-6 eaten nuts, will not cause any harm figure. On the contrary, they are able to overcome the feeling of hunger, saturate the body with useful and fast-lying fats and significantly reduce the chances of breaking from the diet.

Therefore, you can use nuts, but with restrictions:

almonds - 10 nuts during snacks or attacks of hunger;
forest - 5 pcs. 1 time;
walnut - 5 pcs.;
peanuts - 15 pcs.;
cashew - 8 pcs.;
pistachios - 15 pcs.

You can use them exclusively in pure form: without salt, sugar, glazes, without oil (fried). It is better to purchase clean, raw and weighing the product.

Carbohydrate products

Not all carbohydrate products can be used in a period of weight loss. Most of them are capable of bringing the weight to grow. But carbohydrates our body is vital, so in any diet you need to include them in the diet. The main thing to know which carbohydrates can be:

cereals - buckwheat, oatmeal, millet, bunch, corn;
dried fruits - prunes, dried, raisins (no more than 3-5 pcs. for 1 snack);
muesli (without additives, sugar and flavors);
loaf;
mushrooms - champignons, white, hassle, butter, rhymes, boosions, boletins;
eggs, soft cheeses (cheese);
green peas;
rye bread (no more than 1 slice for breakfast);

Vegetables and fruits - they all contain the required amount of carbohydrates. You can use them at any day. The list of allowed these products is noted above.

Protein products

Proteins - construction element for our body. Its use is able to strengthen the muscles, establish a hormonal background. During weight loss, the protein must be present during lunch or dinner. We will analyze the list of protein products that must be included daily in the diet:

Meat - beef, turkey, chicken, rabbit, pork, veal, duck. Including Animal organs - liver, heart, kidney, stomach, tongue. The main thing is that there are no fat, films, cartilage and skins.
Fish - crucian, polytai, perch, pike, cancer, cod, tuna, pike, caviar Malta.
Dairy products and nuts - see the list above.
Seeds and lentils.

Spices and spices

Most of the shopping spices and spices contains in itself taste and salt amplifiers. Such products are prohibited when weight loss. If they are natural, without additives, and better their own preparation, then you can use the following seasonings:

Ginger- The leader, among other spices in the fight against overweight. Displays slags, toxins, enriches the body with useful substances, improves and accelerates the work of the gastrointestinal tract and activates the work of metabolism.
Cinnamon - fragrant seasoning, which will scratch any dietary dish. She is able to pacify hunger and has a "soothing", "antidepressant" property. It is delicious and useful to add to the baked apple.
Carnation - fragrant seasoning, accelerating metabolism. But the excessive addition to its products and dishes may be completely disappeared.
Mustard - For lovers of acute. It can lubricate meat, add to vegetables. Activates the digestive tract and speeds up it.
Mint - You can use how to season, and like tea. Soothes and favorably affects the digestive tract. The fat burning effect does not possess, but its use is permissible during the loss period.
Vanilla- It can improve the taste of any dietary product in which there is no sugar. In addition, the fragrance of vanilla affects the brain system. Thus, suppressing a feeling of hunger.
Basil - It is allowed to consume when weakness. Great to meat and salads.
Bay leaf and black pepper - Safe for the figure of seasoning. Classic spices that will improve the taste of many "fresh" products and dishes.
Curry, Majora - Also allowed to consume dietary days. Fragrances suppress appetite and give a feeling of satiety.

Permitted exceptions

This list contains products that are not recommended to use when losing weight, but not most of them can still enter the diet, as it does not harm to reduce weight:

Honey. As mentioned above, we have sweets under the ban. But honey has an exception, as it does not have sugar. It can be added to morning tea (no more than 1 teaspoon), or hide honey with honey muesli.
Black natural chocolate. This sweet product, but natural cocoa beans are able to stimulate the process of weight loss. If you eat 1/6 of the classic dark chocolate tile daily, the weight loss will become more efficient. Also dark chocolate during a diet will become a source of good mood.
They relate to dried fruits, but their use during weight loss is prohibited, as 90% of products are made with the addition of sugar. If you are sure that the seller does not deceive you, and the dates are dried naturally, without soaking in sugar syrup, then you can buy them and eating 4 fruits 1 time per day.

List of prohibited products

This list we constituted in detail so that you could easily familiarize yourself with your limitations without any problems and not to look for more information on the Internet, spending your time.

Sweets

Check out the most harmful sweets that are capable not only to slow down the weight loss process, but can also give you extra kilograms:

Candy - lollipops, caramel, chocolate, with the addition of therapeutic herbs, vitaminized, bars, jellyrees, caramel, sherbet, halva, bird milk, grill, rafaello, assorted. All these sweets and similar to them - evil for a beautiful and slender figure.
Chocolates - Snickers, Bounty, Twecks, Kit Kati, Dairy Chocolates.
Meringue, marshmallow, sweet wool, kozinaki, marshmallow, chewing, pudding.
Liquid sweets - condensed milk, caramel, whipped cream, liquid cocoa or condensed coffee, jam, syrups, confiture, cream.

Flour products

They will also have to abandon them, since they have a lot of much type of carbohydrates that are capable of provoking a set of excess weight. These include:

Baking - buns, buns, donuts, beams, gingerbread, cookies, waffles, pies.
Cakes, cakes.
Bread, Baton.
Pies, pancakes, pancakes.
Brushwood, chuck-chuck.

Fast food and sauces

Fast foods are not even desirable to use even those who have no overweight problems. The usefulness of this type of food is refuted, but there may be a lot of health problems. These include:

Hamburgers, Cheeseburgers, Potatoes, Frigids, Rolls on a thin and thick legaws.
Chebureks, Belyashi, Sams, Kursany, Khachapuri, Shawarma, Sausages in the dough, pizza.
Pelmeni, manta, dumplings, chinki.

All types of fast food are difficult to list, because in each kitchen (Russian, Tatar, Uzbek, etc.) there is its own kind of dishes that relate to rapid nutrition and spoil not only the figure, but also the stomach.

Which sauces use not desirable during the loss period:

Mayonnaise- The most harmful sauce, which is considered an activator for a set of excess weight. It has a huge amount of fats that are perfectly learned and deposited under the skin. Therefore, mayonnaise and other mayonnaise-containing sauces under the ban.
Sourished sauce - It is also not desirable, it contains animal fats, and a large amount of calories.
Any store sauces - All of them have a taste amplifiers, a lot of salt, preservatives and other harmful additives. Better sauces prepare home from natural products. The exception is soy sauce, but with the condition that only soybeans will be in its composition.

Fatty products

They should be avoided at all, although we are simply necessary for some fats in the period of losing weight and completely refuse them. It is important to correctly be able to determine the type of fat. If there are unsaturated fats in the product, they are able to quickly assimilate, thicken the feeling of hunger and accelerate metabolism. But saturated fats, on the contrary, are slowly absorbed and capable of correcting the figure not for the better.

We offer to familiarize yourself with the most harmful when weakness by fatty products:

Fat - Leader in fatty. It is loved to eat in the raw form (with salt and garlic), in boiled form, fried, smoked, etc. Methods of preparation set, but the utility of this product does not increase. Moreover, even a small piece eaten in a period of weight loss is capable of slowing down this process.
Butter - vegetable, olive, castor, creamy, etc. They all have 99% fat and are not stimulants of weight loss. Even if the manufacturer assures that with the help of its olive oil, we can lose weight - all this marketing trick. Although some oils have a valuable vitamin composition, but their daily use (in salads, side disk) is capable of at least slow down slimming.
Pork - the fattest meat. If you like this meat product exclusively, it is worth choosing the most skimpar piece and do not exceed the portion of 150g per day.
A fish - Mackerel, Herring, Salmon, Trout, Czech, Som, Haltus, Kilka, Ivasi, Moja, Nalim, Sturgeon, Gorbow, Kambala, Sair, Acne, Chavich.

During weight loss, it is not necessary to completely exclude fats, you can use products with low content - up to 1.5-2%.

Semi-finished products

Semi-finished products greatly simplify cooking process, but for the shape they can apply notable harm. If this type of food has been purchased in the store - boldly refuse it. There is a lot of fat, taste amplifiers, preservatives and other harmful substances. Consider popular not recommended semi-finished products:

cutlets, zrazy, meatballs, meatballs, bokings;
dumplings, manta, dumplings, chinki;
cabbages, peppers and other stuffed products;
beefstex, Romhtex, Escalop, Schnitzel, Steak;
lully kebab, baths;
roll, pate, minced meat.

The exception is homemade products of their own preparation, low fatty, boiled or paired.

Cannedize

All cans in their composition have a large number of fats harmful to figures, salt and taste amplifiers. After the canned food eaten appetite may increase even more and a great desire to drink plenty of water, which can provoke swelling. For example, you can bring the most harmful of them:

Fish - tuna, mackerel, salmon, trout, sprats, etc.
Meat - stew, chopped meat, pork, beef, lamb, duck, etc.
Ready dishes - porridge, soups, cabbage rolls, peppers, side dishes, etc.
Vegetables - stew, caviar caviar, lecture, cabbage, etc.

Starchy products

legumes - beans, nuts, lentils;
potatoes;
rye, rice;
noodles, crackers, bread;
beans, flour;

Sausage products and smoked

Yes, they perfectly complement lunches and have a magnificent taste. But if you have a goal to lose weight, then from such products you need to abandon 100% of cases. What can be attributed to the ban:

Any sausage - doctoral, smoked, servolet, low-fat, chicken, beef, liven, in a natural shell and other types.
Sausages, sausages, spickers.
Buzhenina, sternum, ham.
Patty.

What can and what can not drink

In a period of weight loss, a mandatory aspect is the right drinking mode. But besides simple, you can diversify drink. Only not all fluid will help effectively deal with overweight. We need to know that it is possible to drink that it is possible to drink, but what is impossible.

Can

To useful drinks, when weighing weight can be attributed:

pomegranate natural juice;
mint and chamomile tea;
dairy serum (without additives, sugar and flavoring);
kefir up to 1.5% fat;
apple juice;
berry fruits without sugar;
green and ginger tea;
vegetable juices (cucumber, tomato, carrot);
coffee (natural), without cream and condensed milk, no more than 1 cups per day, in the morning hours;
natural pineapple juice.

It is impossible

Forbidden drinks much more, they include:

lemonade and other carbonated and sweet drinks;
alcohol (wine, brandy, cocktails, beer, tincture, emphasis, punch);
cocoa;
kisel;
rustic pair milk;
soluble powder drinks;
soluble thick concentrates on sugar syrup;
dairy cocktails and drinking yogurts;

What can be used during the day

In addition to the classic list of permitted and prohibited products, a losingser is important to know. What dishes can be prepared, and at what time of the day they are better to use them.

For breakfast

To breakfast, it is worth a responsibility to try to give the body more calories. For breakfast, you can eat:

Portion of oatmeal from 1 tsp. Honey, drink coffee mug, and eat 1 solid felt cheese slice.
Muesli, filled with 1 glasses of apple juice, a glass of kefir and cottage cheeisse (no more than 150 g).
2 boiled eggs, natural yogurt without additives with fresh berries of strawberries, buckwheat, filled with 1 glass of low fat milk.
Oatmeal with nuts, a glass of kefir, 2 loaf and handful of prunes.

For lunch

At lunchtime, the body needs to be saturated with liquid food (soups, broths) and solid food. But the purpose of lunch is not to rise, but to quench the hunger.

Vegetable soup, baked zucchini and perch fillet (no more than 150 g), a glass of green tea without sugar.
Chicken broth, boiled beef piece (no more than 150 g), buckwheat.
Stew vegetables, chicken breast paired (1/2 part), borsch, baked apple with cottage cheese.
1 Cutlet for a pair, mushroom soup, buckwheat and a glass of rippers.
Beef broth with tongue (no more than 200 g meat), 1 egg, baked eggplant with garlic.

For afternoon person (or snack)

In the period of weight loss, we try to limit ourselves only with useful and modest snacks.

1 Green Apple, Kefir Glass and 5 Pieces. Almond.
3 Kuragi berries, 3 Berries of prunes, 5 walnuts, 1 pear.
Fruit smoothies, 10 different nuts.
1 orange, 2 plums, glass of ripping.
Baked apple with cottage cheese or cinnamon, cup of kefir.
Slice of pineapple, handful of nuts, a glass of vareta.
Glass of vegetable juice, fruit puree (150 g), 10 pcs. cashew.

For dinner

Vegetable stew (without fat) with boiled chicken heart (100 g), a glass of kefir.
Chicken memers for a couple, a glass of pomegranate juice.
Boiled pike with soy sauce, ginger tea and a slice of baked zucchini.
Stuffed peppers (home cooking), a glass of kefir.

To make meter the power and menu, it is worth it to strictly stick. It is not recommended to eat food at night (after 20:00) and in too early morning (5: 00-6: 00).

Now you have familiarized yourself with all kinds and subtlety foods that will help you effectively lose weight. Thanks to these lists, you can easily draw up an individual menu and not be afraid to eat something harmful and spoiling figure.

(3 Voices, on average: 5 out of 5)

It is unlikely that there is a person who would not want to have an ideal figure. And most often to achieve it, it is necessary to get rid of excessive sediments of fatty fiber. Of course, you can syntify yourself in the gym to a seven-minded state or constantly sit on all sorts of diets, arrange or practicing.

But everyone who came across the problem of overweight knows how difficult it is to lose kilograms and how quickly they are returned. Fortunately, there is a way relatively easy to lose weight and forever - this is the so-called proper nutrition. Moreover, it is easy to modify both for weight loss and for securing weight or even its set if necessary.

Cut and base basics

So what is the proper nutrition? It is almost a whole worldview, which is based on a suitable approach to reception. There will be no hard taboo or restrictions, but there are a number of principles that will help better understand this system:

The principle of thermodynamics. It would seem, where is the term from the school program in physics? Oddly enough, but the human body also obeys these laws. So, the proper nutrition implies a clear adherence to the rule: a person should receive only the amount of energy that can spend.
The principle of chemical compatibility. Yes, yes, and chemistry lessons were also not in vain. In this case, the individual features of each organism should be taken into account. Surely, many have come across the physical intolerance of some diets or "useful" products like an exotic fruit or even banal citrus and eggs. In proper nutrition, it is necessary to have only what "loves" your body. Therefore, if you suddenly cause the spinach and broccoli nausea, but the banal beans goes to a hurray without any consequences, then precisely these extremely dietary products should be excluded from the diet and leave the bean saturated polyesaccharides.
Principle of fractional nutrition. With this principle, everyone who has ever sat on a diet or thought about a healthy diet. But few know what it is based on. The fact is that the body is not able to learn more than five hundred calories at a time. All that over, will be "postponed" in the most problematic zone of your body. That is why five-hexide food during the day is the most healthy. In addition, if the body does not stay for a long time without food, he will not have the desire to "postpone a little about the supply" in case of "hungry time".

Rules and Mode

So, we dealt with the basic principles of proper nutrition. The next question, which usually concerns those who want to lose weight: where to start. Perhaps, the most correct will still go to your doctor and pass the examination to identify whether your body has a lack of any substances and learn about all possible health problems. This will make it possible to pick up the most suitable diet.

Number and quality of food

The next step is following the rules of proper nutrition, until the desired weight is achieved:

Daily calorie intake. With proper nutrition for weight loss, the daily calorie rate should be reduced by an average of 15-20 percent. But in no case do not lower it below 1500. Because studies of scientists have shown that the long-term use of a smaller amount of energy is pernicably affected by the body. This is especially true for women, since it is fraught with hormonal disorders.
The ratio of proteins, fats and carbohydrates.For the normal functioning of the body, proceeds both proteins and fats with carbohydrates. But depending on the activity of lifestyle and profession, their number may vary. And although the classic is considered to be the ratio of 1 part of proteins per part of the fats and three parts of carbohydrates, will be more reasonable to calculate its individual consumption rate. There are many similar online calculators on the Internet.
Water.The normal functioning of the body is impossible without a sufficient amount of fluid. And ideally, it should be a dining room mineral water or purified (at least one and a half liters per day). Sweet and carbonated drinks are better not to use or reduce their arrival in the body to a minimum. Try to evenly distribute the flow of fluid during the day. The exception is only the morning that should be started with two or three glasses of water. Some are added to it lemon juice with honey. However, this is suitable only for those who have no problems with ulceal diseases or acidity.

Food Receive Mode

Diet . As already written above, during the day you must have not five meals. This will speed up the metabolic processes and reduce the likelihood of fat fiber deposits. If you try to distribute calories in such a way that their number is maximum for the first eating and minimal for the latter.
A variety of menus.Proper nutrition is designed to enter all the necessary trace elements from food. Therefore, it is advisable to regularly change the products used and dishes from them. Do not be afraid to experiment. Moreover, such "changes" will make it much faster to get used to the new nutrition system.
Methods of cooking dishes.Proper nutrition pleases with the most different ways to prepare products. The most important thing is to try to reduce the amount of fried food. Give preference to baked in the oven or cooking for a pair. Moreover, there are many delicious recipes. And make food more delicious will allow spices and a variety of sauces (see more below).
"Unloading" meals.Of course, it is difficult to give up old food habits. And just sometimes you want such harmful and calories "goodies." Usually the most difficult thing is to break this psychological barrier. So if you do not work, just allow yourself a couple of times a week to eat something "seek" instead of one of the meals. But try so that this reception does not come to the evening.
Sleep.The mode is required not only for eating food, but also for sleep. Because in the case of regular lack of sleeps in the body begins the development of stress hormones, which provoke a set of unhealthy weight.
Sport.Proper nutrition is simply impossible without physical activity. Even if you do not have time or the opportunity to visit the gym, then highlight at least 20-30 minutes a day for a banal warm-up, as in the school of physical education at school. This again will help dispersed the metabolism, plus will allow the skin and the muscles to remain tumaled, despite the loss of mass.
Weight reset rate.Proper supply for weight loss is not an express diet. This allows it to use even nursing mothers. However, you must take into account that a loss of no more than two kilograms per week is considered to be a healthy. Therefore, be patient. But such a speed prevent the appearance of sagging skin folds with the presence of a large initial weight.

What can and impossible to eat?

So we got to what products can be used with proper nutrition for weight loss. And you will please this list. Because prohibitions as such are extremely small. Even salt can be used, it is still desirable to gradually reduce its quantity or use ground algae.

Vegetables and fruits

Many diet oppose the use of fruit due to fructose contained in it. In proper nutrition there are no such restrictions. But you ourselves must understand that this does not mean permission to the uncontrolled eating of the same bananas or grapes. Just try to do it with a separate meal. Best of all there are up to sixteen hours. Then the glucose obtained will have time to fully increase the body.

Extremely high-calorie products include nuts, but the same time, they are very helpful. In nuts contain selenium, they are saturated with vitamins and useful substances. So do not think from them to refuse. Just take the rule to eat no more handstone.

But vegetables can be used throughout the day. The fiber contains in them improves digestion, and in the cheese or baked form they retain the maximum amount of beneficial substances. Of course, you can stew them and sometimes even fry, but preferably at least once a day eat some of their amount in raw form.

Many controversy among adherents of a healthy lifestyle causes potatoes. Basically, due to the fact that it has a rather high content of starch. But this does not mean that it is categorically forbidden to eat if you decide to lose weight. If potatoes are cooking in the peel, the calorie content is quite low. For example, in baked potatoes without oil there are only 60 calories.

Greens can be bold and without any restrictions. Choose yourself something to taste and add to salads, soups or simply mix with yogurt, to get delicious sauces. But legumes are a pretty specific product due to the high content of polysaccharides in them. They precisely they provoke the bloating. At the same time, they are just a storehouse of plant proteins and useful trace elements. Therefore, focus on the reaction of your body.

Meat and fish

Proper nutrition allows the consumption of almost all types of meat. The only exception is fatty varieties. Although everything depends on the cooking method. For example, when baking on the lattice, excess fat will be flushing by reducing general calorie. But if initially overweight is too large, it is better to limit both light and dietary varieties. The chicken breast, rabbit, quail or veal is perfect.

As for the use of fish with proper nutrition, then in some sources you can find information that there is a refusal of fatty fish grades for weight loss. But this is rooted incorrect statement. Because these fats are necessary to synthesize phospholipids, without which the normal functioning of the brain is impossible. So it is possible to eat fish. It's just desirable to boil it or bake, and not fry in oil.

Seafood are characterized by the fact that the protein contained in them is absorbed by the body by almost 80%. They are definitely a dietary product. But this does not apply to various snacks prepared from them.

Croes and pasta

Porridge is another product needed product that can saturate its so-called long carbohydrates. Unlike his "fast fellow", they digested long enough and digested, allowing you to feel a feeling of hunger. That is why oatmeal for breakfast is so loved by supporters of a healthy lifestyle.

Makaroni can also eat. And do not be surprised. Just here there is a small nuance. They must be made of wheat solid varieties. Therefore, carefully read the composition on the package before buying. Such pasta, along with porridge, are sources of long carbohydrates and contain fiber. The same can be said about Italian paste. If we talk about the same Fetuccini, then they, among other things, contain vitamins and useful trace elements.

Baking and confectionery

Of course, flour products are far from the most useful or necessary for the body products. Therefore, try to reduce their consumption to a minimum. Ideally not more than one or twice a week. And again, do not forget that high-calorie products are preferably tested until 16.00 hours.

With sweets, the story is the same as with flour products: all they love them, but they are practically no useful among them. The exception is except. Try to gradually refuse them or replace honey and sweet fruit. By the way, on the Internet today you can find many recipes for sweets, such as baked apples with honey or fruit salads with yogurt.

Fat.

Those who first begin to get involved in calculating calories often completely refuse vegetable fats due to very high calorie content. But do not forget that the absorption of such vitamins as a, e or d is impossible without them. However, there are several nuances. If you strive to help the body as much as possible in the process of getting rid of unnecessary "savings", then use polyunsaturated oils. These include olive oil of cold spin, linseed oil, sesame, etc.

In fats of animal origin contains cholesterol. But you should not be afraid. This is an indispensable product from which the cells of our vessels are built. But the formation of not known "plaques" is due to its excess and low mobility. Therefore, completely from animal fats to refuse unreasonably, it is simply necessary to control their consumption and not forget about the need for physical activity.

Dairy and fermented milk products

Here you should not have any particular difficulties. Of course, it is better to give up the cream, and the milk choose skimmed. The same applies to yogurts, kefir and cottage cheese. The lower calorieness, the better. And be sure to look at the shelf life. All that promise to "save" more than two weeks to buy undesirable. Yes, and in any case, do not take anything if more than 2-3 days have passed since the release. As for cheese, it is rather a calorie product. Therefore, from the same soft varieties it is better to refuse. Try to choose unsolved sheep cheese or fatty varieties no higher than 45%. Recalling cheeses is undesirable because they are a powerful source of calcium for the body.

Most people are too accustomed to seasoning with various sauces. And even well, if it's just Katchup, and not mayonnaise. Naturally, this is not the best choice for a diet. Try to use tomato sauces or mustard without preservatives. From their fellow on the basis of mayonnaise, it is necessary to refuse. If it is very difficult, they can be replaced by yogurt-based sauces (at the bottom of the article you can find several low-calorie recipes).

Alcohol

Another popular product is undesirable if you want to lose weight. And in this case, it is not necessary to appeal to a slim French, which does not represent meals without glasses of wine. Because in the post-Soviet space, it is rarely limited to the most notorious one glass. Plus, any "vapor" not only disturb the intestinal peristalsis and wash away vitamins and minerals, but also accompanied by abundant feasts or consumption of snacks and chips.

Slimming Features

Understanding the correct supply for weight loss will not be complete, if you do not take into account some differences in making a menu for men and women. It is impossible to say that it will be radically different, but still some nuances should be taken into account. These differences are based mainly on the physiological and hormonal features of opposite floors. Let's figure it out in more detail in this situation.

Men

Perhaps, no one is mystery that men have a greater number of muscles, and the exchange processes often pass faster. On the one hand, this is good because it allows you to lose the "accumulated" calories faster. However, there are not very pleasant consequences. For example, fat fiber in men is postponed mainly in the upper part of the abdomen, which over time can lead to obesity of organs and infarction. Therefore, for men it is especially important to follow their weight.

Regarding the proper nutrition for men, it is worth paying special attention to the content of fiber and proteins in the diet. And if it is desirable to increase the number first, since most of the representatives of the strong half are rarely enjoyed by eating vegetables, the protein is better not to consume a higher than 1-1.5 grams per kilogram of weight. Except is the presence of large physical exertion. Otherwise there is a risk of violating the work of the kidneys and / or liver.

Women

The problems of weight loss for women are written a huge number of articles. And the most common problem is the rapid "return" lost weight during diets. This is due to the hormonal features of the female organism, when a sharp limit in the amount of calorie consumed leads to stress. And this in turn provokes the body "to make reserves" in case of repeating the like. The second common problem is hormonal failures, up to infertility on the basis of too low the content of fats and the necessary substances in the diet.

That is why proper nutrition for women is the most rational weight loss method. There will not be sharp stress or shortage of trace elements. Of course, weight loss, unfortunately, will occur somewhat slower than in men, with other things being equal, however, it will not be sagging or brought to the hysterical desire to eat something delicious.

And do not forget that there are fats just necessary, and attempts to cut the daytime calorie standards below one and a half thousand can help speed up the process of weight loss, but neither health nor the consolidation of the results will add.

Menu for a week

As already written above, there is no strict diet or menu in proper diet. You can replace products at your own very favorite, available or necessary organism. But in any case, try to eat more calorie and saturated with carbohydrates food during the first three meals, leaving a protein and more "light" part for the evening.

	breakfast	lunch	dinner	afternoon person	dinner
1st day	with nuts and yogurt	stuffed eggplant meat under a cheese cap	greek soup with tomatoes and (see the recipe below)	cottage cheese casserole	seafood cocktail (see the recipe below)
2nd day	brown rice with salad from raw vegetables, refilled with lemon juice with olive oil and mustard	baked apples with nuts, honey and	seafood soup with pair of whole grain bread pieces	boiled chicken with light sauce (see the recipe below) + tomato or cucumber	cottage cheese, filled with greenery with yogurt
3rd day	omelet from chicken eggs with greens, mushrooms and tomatoes + cup of fresh juice	goulash with a garnish of unwanted rice	ukrainian borsch	salad of raw vegetables	a piece of baked chicken with spicy sauce in foil (see the recipe below)
4th day	green tea with a hot sandwich made of whole grain bread and cheese	chicken paste with salad of raw vegetables	pickle on meat broth + piece of lean meat	ratatuy	steam cutlet + small tomato + cup of kefir
5th day	oatmeal with berries, cinnamon and honey + boiled egg	squid stewed with sweet pepper, tomatoes and onions	spinach soup with mushrooms on chicken broth + piece of whole grain bread	fresh cabbage salad with tomatoes and cucumbers	salmon Steak with Sheet Salad
6th day	vinaigrette, refilled by olive oil with a piece of whole grain bread	steak from veal + greens + two tomatoes	ear	steam cutlets with any raw vegetables on the side dish	greek salad
7th day	curd casserole with raisins + glass of fresh juice	baked in foil Sea fish with a garnish of solid varieties	mushroom soup + toast from rye bread	grilled vegetables with spicy sauce (see the recipe below)	omelet from egg whites with greens

Recipes of healthy dishes

We tried to choose some interesting and delicious recipes that will allow you to diversify the proper supply menu for weight loss. By the way, the products included in them are interchangeable. That is, you can change meat on fish or root parsley or siele. The most important thing is that even healthy food food can be delicious.

Recipes sauces

As we were promised, several yogurt-based sauces are presented below, which will help fans of mayonnaise and smoked easier to go to proper nutrition. One condition - yogurt should be natural and low-calorie:

Spicy sauce to meat. You will need a glass of yogurt, a teeth and on the floor of a teaspoon of curry and a hammer of paprika. For cooking it is necessary to throw garlic with a small amount of salt and spices, gradually adding yogurt. In total, the spoon of such sauce will completely change the taste of the most fresh meat, even just cooked a pair without any additives.
Light sauce to vegetable salads. You will need a glass of yogurt, a teaspoon of mustard and a bit of lemon juice. All components must be thoroughly mixed and refueling for vegetables is ready. By the way, it is very well combined with fish dishes. Its main advantage is that it is absolutely self-sufficient even without salt.
Summer Sauce for Grills Fish or Vegetablese. For this sauce, it is necessary to mix yogurt with a small cloth of garlic and crushed on the grater of celery root. You can add a pinch of salt.
Spicy sauce to vegetables and meat.This version of the sauce can also be used as pickling marinade. However, just with vegetables, he is very well combined. To do this, it is enough to mix a teaspoon of honey with a tablespoon of a balsamic vinegar, a couple of spoons of the French mustard and olive oil.

Greek soup with tomatoes and lentils

Ingredients:

veal - 300 grams;
sweet pepper - 4 pieces;
one carrot;
one bulb;
paul glasses of lentils;
tea spoon ;
4 large tomatoes;
lumber to taste;
chili pepper to taste;
olive oil;
lemon;
sea \u200b\u200bsalt.

Cooking:

Veal cut into a thin straw and send to cook.
Rinse lentils and send to broth to veal.
Chopping sweet pepper and onions.
Remove the skin with tomatoes and pull them through the sieve.
To lose on a coarse carrot.
Grind chili pepper.
Soluble on a small number of olive oil onions.
Send into the soup onions and vegetables.
Salt and add turmeric.

The soup should turn out in a thickness as Ukrainian borsch. Serve portion, adding chopped greens and squeezing a bit of lemon juice.

Chicken Pastroma

Ingredients:

one chicken breast;
low-fat milk;
sea \u200b\u200bsalt;
spoon of natural honey;
small clove of garlic;
two spoons of olive oil;
hammer paprika;
nutmeg;
acute pepper to taste.

Cooking:

Interate fillet put into the container and pour salted milk.
Leave meat in marinade at least four hours. You can do overnight.
Heat the breast and tightly drag into several turns with a rope, giving a "sausage" shape.
Deliver a mixture of honey, garlic, spices and oils.
Send an oven to the hot minimum to 250 degrees.
Turn off the fire in twenty minutes.
Wait a complete cooling of the oven and then get meat.

Serve portion with fresh vegetable salads.

Ingredients:

fish fillet - 200 grams;
purified shrimps - 100 grams;
purified carcass squid - 100 grams;
mussels are 100 grams;
olive oil;
clove of garlic;
ground black pepper;
dry basil;
lemon;
greens to taste.

Cooking:

Fish fillet and cut into slices.
Mix the juice of half lemon, a teaspoon of ground basil, black pepper to taste, salt and a bit of olive oil.
Mix seafood with received marinade and leave for 15-20 minutes.
Heat in a frying pan with a thick bottom of a bit of olive oil and heat the chopped garlic on it to obtain a saturated garlic aroma.
Remove garlic with frying pan.
Stay in the pan seafood and fry stirring for 7-10 minutes.

The finished cocktail is sprinkled with greens to taste and sprinkle with lemon juice.

Proper nutrition is an integral part of the life of slender and taut people. Slimming on hard diets gives a quick, but only temporary effect: first the extra kilograms are with difficulty go, because the existence on two apples can not be called a full-fledged life, and then the dropped weight is returned back, also with a plus. As a result, another attempt to lose weight ends with a set of more couples-three kilograms distinguishing from goal, dizziness, irritation from constant hunger and problems with the gastrointestinal tract. Very often, because of the wrong slimming, metabolism slows down, which further prevents to lose weight, since it makes the body suppress fat even with normal, balanced nutrition.

"Diet is a small stage of life through which you need to go to find the perfect figure" - so many people think, not even realizing that temporary restrictions will not change the food habits, and at the end of the diet everything will return to the circles, recommendations and tips of the nutitologist by themselves We will discuss, and the habitual surplus of calories per day is not going anywhere, because of what the weight will still be to grow without stopping. While proper nutrition is not a way that guarantees a loss of 10 kg per week, but guarantees psychological tranquility, the lack of strict restrictions, good health and good health, part of which is normal weight. With proper nutrition, the failure of fast food, fatty and fried occurs not within a period of a period of time, and for life, that is, it is important to realize that if such a way is chosen - then you need to go to the end, and not to achieve the very The nearest goal is the loss of extra kilograms - to turn again on the power path "What will have".

Allowed and prohibited food in the menu

Even in such a seemingly strict nutrition system, there are no specific product lists, which can be, but what is not. It more depends on the method of preparation, but you can select some food from which it is better to abandon when switching to proper nutrition, especially for weight loss:

Fast food
Chips, Sukhariki
Sugar in pure
Marshmallow, Marmalade, Wafers
Jam
Fried on oil products
Bakery products from wheat flour of the highest grade
Yeast dough
Yogurts with fruit flavors, milk cocktails
Ice cream
Shopping sausages and other ready meat dishes

The simplest solved products that are the first to come to mind are:

Various cereals and legumes (rice, buckwheat, Bulgur, Nut, lentils, peas, etc.)
Vegetables (cabbage, beets, lettuce mixes, cucumbers, tomatoes, etc.)
Non-fat meat (chicken, turkey, veal)
Honey, bitter chocolate in moderate quantity
Fruits and berries (apples, pears, strawberries, cherry, peaches, plums, kiwi, pineapple, mango, etc.)
Dairy products (cheese, cottage cheese, kefir, milk, etc.)

Product alternation during the day

It is believed that it is not important for weight loss that and when you eat, but how much. But the proper nutrition implies the rational distribution of proteins, fats and carbohydrates during the day so that the body is easier to digest food and produce energy from it.

Thus, there are all sorts of carbohydrates for breakfast - porridge, fruits, cereals, in the first half of the day you can afford a little sweet, as carbohydrates (especially complex) give a feeling of satiety for a long time and stock energy for the whole day.

Fats are no less necessary for the body, but very calories compared to proteins and carbohydrates (9 kcal per 1 g of fat), so consuming fats (for example, nuts) stands during lunch, so that until the evening spend the calories that they give. Fats are involved in the formation of connective tissues in our body and affect the condition of hair and skin.

Protein - building material for muscles. An animal protein is considered the most valuable, since it is a set of amino acids full for better assimilation by the body, while plant protein is absorbed by man much worse. The protein helps the body to recover, so it is better to eat protein food (for example, eggs or cottage cheese) is better for dinner.

The snacks are necessary in order to doubt the feeling of hunger and get additional energy to the main meal, so for these meals, carbohydrate products are best suited.

How to go to proper nutrition. 5 steps to healthy food

Sharply go to the right nutrition is very difficult, especially for people who are used to feeding in McDonalds, so it is better to approach it gradually.

1. Morale preparation and motivation

Whatever it was strange, it is not necessary to begin with a refusal of sugar, not with a refusal of any food after 18.00 and even more so without cutting the daily consumption of calories, but from psychological training. At this stage it is worth comprehending the importance of changes in life, their long-term and further prospects. Clear installations on things like proper nutrition \u003d health, proper nutrition \u003d long life, proper nutrition \u003d delicious food and so on, help realize the need for at least the predominance of healthy foods in the menu and make the transition most painless.

It is worth starting from reading various articles and studying forums where people share their experience in the proper nutrition, talk about the advantages and cons of such a system, their tricks and tricks that helped them first do not break away. As they say, warned, it means armed. In addition, excellent changes in the figure and appearance, whose photo-proofs are always attached in such recalls, is mounted for a long time, because the stories about 20 kilograms dropped over the year of full nutrition without hunger strikes can not be not surprised. Who wanted to check it on yourself?

It is worth setting yourself to the fact that the first time will not be enough favorite tastes, but everything you can find a replacement, especially food. The world of healthy food is much more diverse than it may seem at first glance. Do not be afraid to try a new food or adjust your favorite recipes for new requirements, and everything will turn out! The most difficult period to be survived with changes in the power system - the first 3 weeks. At least at this time it is necessary to gain strongest motivation and the desire to reach the goal, so that at the sight of the first hamburger does not pounce on it. But it is not necessary to punish yourself for the slightest departments from the planned plan, it can lead to even greater breakdowns. One chocolate is not able to pay all the benefits from at least two-week proper nutrition, and the human factor should always be taken into account. After 21 days, it will be much easier, the pack of chips will cease to be the most desirable thing from the grocery store, and the taste preferences will be changed by themselves.

After the theory has been studied, psychological preparation is completed, and the need to change in life is increasingly needed, you can go to practice!

2. First steps on the way to proper nutrition

Tuned to changes, seen on the perfect figures of girls on PP, and then what? And then we introduce adjustments to your own life! At first, it will be enough to stop taking buns at 3 o'clock in the morning, try to replace sweets on the fruit and not fry food on the oil, teach yourself to a full breakfast (coffee and sandwich not in the bill!), To drink more water and finally stop moving.

Do you begin to count calories? There is no definite answer. If one of the goals for proper nutrition is weight loss, then most likely worth it. Then it will not hurt to acquire with cooking scales and set a special application for calorie counting on the phone: just need to enter the product name (or scan QR code) and its weight, and the program will produce independently. Calorie, proteins, fats and carbohydrates are automatically calculated in calorie counters, and you can install your norm for one or another. It is much easier than to lead all the records and calculations somewhere in notes or notebooks, because it may soon bother.

If the transition to proper nutrition occurs at the state of health or recommendations of the doctors, then you do not need to score your head with superfluous counts. It is enough that the food consumed is more or less useful, and its amount is determined intuitively.

3. Grocery basket

Before going to the store, it is better to make a list of products that need to buy, and in accuracy to him. Even a person with the most developed force of will sooner or later does not stand in front of a chocolate bars, which is dust somewhere in the closet, it is easier to live when there are nothing to break at home. It is not worth going to the store for products even with a harvested list, this will lead to unplanned "harmful" purchases. Cleaning your diet should be gradually: not from the first day to replace everything on chicken fillet and white cabbage, and each time it is a little abandoning unwanted food, so as not to bring the body to stress.

The first time you can buy products as always, without thinking about what is harmful, but what is useful, and then at home to evaluate your usual food. For the second time, you can already create a list by a pattern of ordinary purchases, just slightly correct them to a healthier way. Within a month, you need to try to add more vegetables, fruits, dairy and protein products to the basket, clean out of purchases are too fat and sweet food. A real maste-heve on proper nutrition is frozen vegetable mixes, which are very quickly and just prepared, and the variety of vegetable mixes on the counters of supermarkets will not leave anyone indifferent!

4. Getting used to the new menu. Development of culinary abilities

The presence of a house of new products is a reason to master new recipes. Maybe there was never an attempt to prepare the risotto or the simplest PP cake on a special occasion? It is impossible to limit the whole life only with boiled buckwheat and salatik from cucumbers, you need to try new dishes, good, everything has long been invented and thousands of articles and entire blogs are devoted to the right nutrition, which is described in detail every step of cooking a dish.

At first, the kitchen will become the most important part of the house, because it is there you can create your culinary masterpieces. Over time, flavoring will change, the work of taste receptors will improve and, due to the lack of a large number of taste and artificial adhesive amplifiers in the diet, the usual food will seem tastier, and its taste is saturated.

5. Achieving the goal and complete cleaning of the diet

A few weeks or months of such a regime came awareness of the need to reconsider the power, the basket was filled with food corresponding to the right nutrition, culinary skills pulled up, and harmful food seems no longer so tasty. At this stage, it will be more and more likely to get on that the choice of products occurs on the machine, the hand itself stretches to more or less useful products, the craving for sweet decreased, and the thoughts of food take away less and less time and, in general, the proper nutrition becomes a way of life , not, hard. The goal is achieved!

Power circuit. Daily consumption of calories

The classic proper nutrition scheme implies 3 basic and 2-3 additional meals. This breakfast, lunch, dinner and 2-3 snacks. For breakfast, about 25% of the day calorie daily rate should have, lunch is also 25%, dinner - about 20%, 1st snack (2nd breakfast) - 15%, 2nd snack (afternooner) - 10%, and On the third snack, you can leave 5% of the daytime can be left, for example, for a glass of kefir before bedtime. In any case, the number of food intakes can be adjusted depending on the daily activity and the day mode.

In order to calculate the daytime calorie norm, you can use the Formula of Harris-Benedict. It implies the calculation of the basic level of metabolism (calories, which spends the body to maintain vital functions, for example, the preservation of heat or digestion) and, depending on the activity level, it issues an exemplary amount of calories.

It looks like this:

Boom \u003d 88.36 + (13.4 x weight in kilograms) + (4.8 x growth in centimeters) - (5.7 x age) - for men;

Boom \u003d 447.6 + (9.2 x weight per kilograms) + (3.1 x growth in centimeters) - (3.4 x age) - for women

The resulting number (boom) must be multiplied by a coefficient of 1.2 to 1.9, depending on the level of physical exertion:

The minimum level of activity is 1.2 (boom x 1,2);

This coefficient is suitable for people who are not engaged in sports and have a sedentary work, for example in the office.

Low activity level - 1.375, that is, boom x 1,375;

Low level of activity corresponds to people who go to 10,000 steps daily or engaged in light sports 1-2 times a week.

The average activity level is 1.55 (boom x 1,55);

The 1.55 coefficient will suit people in fitness 3-4 times a week.

High activity level - 1.725 (boom x 1,725);

This level of activity implies 5-6 times a week sports training

A very high level of activity - 1.9, that is, boom x 1.9;

A very high level of activity in people who are engaged in daily exhausting loads or are engaged in physically hard work (for example, builders).

The resulting number is simply the result of an equation that does not take into account the individual characteristics of the body, as well as errors in choosing the level of activity level. To maintain weight, you can try to deviate from the specified value by 10-15% per minus for one week, then evaluate your condition and compare the digit on the weights with the initial, then feed on the calorie rate from the formula, after which it is 10-15% . After these experiments, you need to compare figures on the scales at the end of each week and choose how many calories it is necessary to organize.

As already mentioned, the number from the Harris-Benedict formula is suitable for maintaining weight. To reduce or set the mass, you need to change the resulting value by 10-20% to a smaller or most side, respectively. Do not deviate from the norm more than 30% to not harm health.

How to drink water

Haha! Well, yes, and it happens! No less important on proper nutrition to drink enough water. Everything is much easier than with food, however, you should stick to a few simple rules:

It is worth drinking water at the rate of 30 ml per 1 g of weight,
In the morning you need to drink on an empty stomach at least 1 cup of water
You should always drink water 20 minutes before meals
It is not advisable to drink food and drink in the next 20-30 minutes after meals
Tea, coffee, juice also drinks, but they will not replace ordinary clean water
You need to learn to distinguish hunger from thirst and in no way confuse them

Menu for a week

Monday

Breakfast: Oatmeal with banana.

String: Apple.

Dinner: Stew vegetables with turkey.

Snack: Breads with solid cheese.

Dinner: Cottage cheese with fruit or greens.

Tuesday

Breakfast: Yogurt with fresh fruit.

Snack: Banana.

Dinner: Cheese soup with champignons.

Snack: Vegetable Salad.

Dinner: Stew with veal vegetables.

Wednesday

Breakfast: Lazy oatmeal.

Snack: Handful of nuts.

Dinner: Soup with rice and meatballs.

Snack: A pair of loathing, a little dried fruit.

Dinner: Cheesecakes.

Thursday

Breakfast: Oatmeal with cheese and peanut paste.

Snack: 2 peach.

Dinner: Rice with vegetables and chicken.

Snack: Beet salad.

Dinner: Fried eggs and salad.

Friday

Snack: Breads with cheese.

Dinner: Fish cutlets with cheese and buckwheat.

Snack: Terching carrots.

Dinner: Cottage cheese casserole.

Saturday

Breakfast: Fruit salad refilled by yogurt.

Snack: Cereal bar.

Dinner: Risotto with turkey.

Snack: Breads with avocado.

Dinner: Baked chicken fillet with cheese, salad.

Sunday

Breakfast: Lazy oatmeal.

Snack: Corn grains.

Dinner: Soup with vermicelline on chicken broth.

Snack: Orange.

Dinner: Baked fish, nuts and vegetable salad.

It is worth it to repeat that the proper nutrition is not a diet, but a lifestyle that will help support health. To stick to the right nutrition - does not mean constantly lose weight, because weight loss occurs due to the consumption of fewer calories than usual, and not by replacing harmful products useful. It is necessary to live, and not live to eat!

Hello, dear readers. The problem of excess weight is facing many women. And, despite the large number of different diets, this problem is becoming increasingly relevant. Let's figure out how to eat to lose weight?

"Observe the right nutrition to lose weight!" This recommendation is proclaimed from each television screen, hears from the mouth of nutritionists, is written in newspapers and magazines. Many telecast and publications simply fall asleep with a colossal amount of information.

How to find the "gold grain" in this stream, which is applicable for a conventional average woman?

How to eat to lose weight without diets and harm to health

Probably, there is neither a single person who would not hear about proper nutrition. But if you ask a question: How to eat to lose weight? - Not everyone will answer.

It is not surprising, because in the conditions of the modern world, the concept of "proper nutrition" has acquired quite different content. Some argue that the meat for the body is poison, others reject potatoes, and the third offer to discharge weight by eating chocolate.

Who can you believe? And how to eat to lose weight?

Specialists argue that it is not at all necessary to torment themselves with strict diets and to the seventh sweat to raise training. Get rid of extra kilograms allows a properly balanced diet.

The following tips of the nutritionist, how to eat correctly, to lose weight, will open the curtain of an effective diet:

the energy value of products must comply with the cost of the body;
the chemical composition of food is obliged to satisfy the needs of the body;
the diet should contain a variety of products;
it is necessary to follow the power mode.

Given the experience of the past, and accepting modern research, experts identified several effective recommendations.

Let's study the tips of the nutritionist, how to eat right to lose weight:

Cooking food. Try to abandon fried dishes. Significantly useful for the body products cooked for a pair. Prefer the stewed dishes, boiled products. This will reduce the use of fats and make food low-calorie, light. In addition, the dish will retain significantly more trace elements and vitamins.
Refuse semi-finished products. Such products contain sufficiently calorie components. For example, egg powder, which is added to many semi-finished products, several times the chlorinous eggs.
Eat fresh food. Dishes that warm up several times lose their useful substances.
Watch out calories. How to eat to lose weight? It is recommended to adhere to a certain amount of calories daily. You do not need to scrupulously count. After all, you yourself understand that the Calorier: Biscuit or Soup Plate?
Drink clean water. On a day it is recommended to drink 1.5-2 liters of water.
Refuse alcohol. These drinks are high calorie and increase appetite.
Eat slowly. TOOL FOOD FOOD. The body saturation signal enters the brain only 20-30 minutes after the start of the meal.
Observe the power mode. During the day, it is recommended to eat 5-6 times, but gradually. And after 18, it is better to give up food at all.

Many people are surprised, is it possible to get rid of extra kilograms without sports? You can, if you know how to breathe correctly, to lose weight.

Technique is easy. Put your hand on your stomach. Work with the muscles, sticking it out (inhale), and then pulling out (exhale). Try to dial the maximum amount of air, and in exhale it completely to release it.

As you can see, it is absolutely easy to understand how to breathe correctly to lose weight. But such gymnastics must be repeated daily (1-3 times). She will save you from the need to experience exhausting loads in the gym and will provide a flat stomach.

Having mastered the technique, how to breathe properly to lose weight, you will ensure yourself not only a great form, but also a great deal of body. After all, such a simple exercise stimulates the functioning of the core and pelvic system.

What can and that you can not eat losing weight

Doctors, studying a problem for a long time, leads several recommendations, how to lose weight without diets and sports.

Initially, it is necessary to exclude from your diet "harmful" products:

white bread, puff, puff pastry;
dairy soups, strong broths, first dishes with bean;
fatty meat, fish;
smoked;
fish, canned meat;
fat sausages, sausages;
salted cheese, cream, bold cottage cheese;
culinary fats, sharp and fatty sauces, mustard, mayonnaise, horseradish, spices and spices;
pasta, semolina, rice, all legumes;
pickled and salted vegetables;
bananas, grapes, dates, figs, raisins;
candy, sugar, ice cream, jam, chocolate, kissel, cocoa;
sweet juices;
carbonated drinks;
alcohol.

Despite such extensive limitations, proper nutrition (to lose weight) includes a huge list of products:

rye bread, wheat with bran, coarse flour;
soups, mainly vegetarian, are allowed first dishes on non-fat fish or meat broths;
vegetables: carrots, tomato, cucumbers, radishes, salad, cabbage, turnip, pumpkin, zucchini; they are useful in raw form, you can use stewed, boiled or baked vegetables;
slimming Porridge: Buckwheel, Barneous, Pearl, Oatmeal;
sometimes you can eat pasta, puddings, casseroles with vegetables and fruits;
low-fat varieties of meat (baked, stewed, boiled): beef, rabbit, chicken, veal, turkey;
low-fat types of fish;
eggs - 1-2 pieces. per day, in the form of an omelet with vegetables or boiled screws;
low-fat milk products: milk, prokobvash, kefir, cottage cheese, sour cream;
non-starny cheese;
vinaigrette, salad or fresh vegetables salad;
failure berries, fruits, mousses, jelly, compote, grapefruit useful;
white and tomato sauce;
tea, coffee (black, and with milk), vegetable and fruit (unsweetened) juices, decoction of rosehip.

Some people in the fight against extra kilograms use linseed oil. This product provides stimulation of metabolism, therefore, taking it, you can completely abandon diets. It is only important to know how to drink flaxseed oil to lose weight.

But remember that the product is not suitable for everyone. It has a number of contraindications.

So, consider how to drink flaxseed oil to lose weight:

In the morning, 20 minutes before meals it is necessary to drink 1 tsp. Oil.
In the evening, 20 minutes after the meal, another 1 tsp.

Gradually, the dose should be increased until it reaches 1 tbsp. l.

Menu of proper supply for weight loss

How to eat to lose weight? In each case, the nutritionist selects an individual diet that takes into account all the needs of the body.

Proper nutrition to lose weight approximately looks like this:

muesli with the addition of dried fruits and low fat milk;
stew carrots;
slice of cheese (low-fat);
tea (you can drink ginger).

a piece of melon.

vegetarian soup with sauerkraut;
rye bread;
pepper stuffed with minced meat and rice, sprung with vegetables (carrots, tomato, onion);
cranberry Morse.

pear - 2 pcs.

buckwheat porridge with seafood;
vegetable salad (tomatoes, lettuce leaves, green onions, Bulgarian pepper) with the addition of a small amount of vegetable oil;
rho rosehip.

Superfood - products with increased concentration of beneficial substances

Analyzing the proper nutrition to lose weight, it is simply impossible to not touch these products. Initially, let's look at what it is?

Superfoods are products containing a record number of useful substances. There are no chemicals in their composition. One of the advantages of Superfudov is the naturalness donated by nature.

Pay attention to these products if you are an athlete. After all, they are perfectly saturated with the body with useful substances.

What do nutritionists think about superfids? Experts focus on the following factors:

Such products are really are a storehouse of useful substances. They are useful to include in their diet.

help to improve the body

create to help to lose weight

But do not forget that the supereless are not traditional food for our locality, so they are able to provoke allergic reactions or cause intolerance.

The most efficient and popular are the following superfids:

Goji berries. Read more in the article "Goji Berries".
Monastic tea. You can learn about the properties of the healing drink in the article "Monastic Tea".
Chia seeds. Detailed information is given in the publication "Seeds Chia".
Green coffee. Read the characteristic of Superfud will allow the article "Green Coffee".
Liquid chestnut. Read the properties of Superfud in the publication "Liquid Chestnut".

Top diets for effective weight loss

Many women thinking how to eat to lose weight, stop their choice on a diet. And it is right.

It is impossible to get rid of excess weight without a diet or fully balanced nutrition.

A lot of efficient power circuits have been developed. Some of them allow us to discharge the weight in the days. Others - are designed for a longer period.

Regardless of the classification, we will focus on the most effective diets that have been checking the time and, thanks to the excellent results of losing weight, became the most popular. Let's figure out how to eat to lose weight?

Buckwheat diet

It belongs to the number monodi. The main principle of such nutrition is the use throughout the entire period of one product - buckwheat porridge. I hear about such a diet, many women have a question: can I lose weight on buckwheat?

Groats is a hearty product and has a number of useful substances. It contains protein. But carbohydrates in it, if you compare buckwheat with other croups, contains the least.

Considering such a fact, it becomes clear whether it is possible to lose weight on buckwheat. The body draws energy for vital activity from carbohydrates. Buckwheat porridge is not able to provide it with the necessary amount. The body does not remain another option, how to split your own fats.

Therefore, do not even doubt: can I lose weight on buckwheat? Women who choose this diet testify that in a week you can get rid of 6-10 kg.

It is important to take into account contraindications. Buckwheat diet does not suit hypertensive and people engaged in severe physical labor.

You can learn all the subtleties of this power circuit in the article "Buckwheat Diet".

Stellic diet

A unique power scheme, which includes meat, fish, cottage cheese, eggs, cheese, has become one of the popular diets. Vegetables and fruits are added to this list of products.

A rather diverse and tasty menu is designed for 2 weeks. Knowing how to eat to lose weight, women manage to get rid of 4 to 8 kg.

What is the secret of a protein diet? It implies the refusal of carbohydrates. The body for energy generation appeals to its own inviolable reserves - fat.

You can learn more about this power circuit in the "Protein Diet" article.

Today it is one of the most efficient diets. She helped many people, among whom a lot of famous figures, get rid of hateful kilograms. It is only necessary to understand how to eat to lose weight.

The diet consists of 4 stages, each of which has its own characteristics. French nutritionist Pierre Duan has allocated 100 products that are recommended for use. Among them are protein - 72 and containing carbohydrates - 28. Feedly in the diet occupy oat bran.

Is it possible to lose weight on oatmeal? Dr. Dunkan argues that the use of bran is necessarily. Although every stage recommends differently their amount for reception.

Do not be surprised, thinking whether it is possible to lose weight on oatmeal. Compliance with the diet allows you to very quickly notice the first favorable results. Already at the first stage, called the protein attack, by accelerating the metabolism and fat burning, the first kilograms are lost.

However, for the stability of the results, you must go through all the stages of the diet. This may take several months. But the results are worth.

You still doubt whether it is possible to lose weight on oatmeal? Then read the article "Duucana Diet", which will open you all the subtleties of this power scheme.

Healing fasting for weight loss: Basic principles

This is an excellent method not only to lose extra kilograms, but also to improve the body. Medical starvation allows you to get rid of 2 to 20 kg. The results depend on the initial weight, the selected methodology and the duration of fasting.

Do not forget, healthy starvation - the strongest stress for the body. Before resorting to him, be sure to consult a doctor.

Before starting fasting, you must carefully prepare. The effectiveness of the entire event depends on this.

Basic principles:

Do not eat before fasting.
Weeks 2 before the start exclude harmful food and meat out of food.
Before fasting, clean the intestine with the help of the enema.
During the event, drink small sips, otherwise you will begin the attack of nausea.
Drink about 2-3 liters of water during the day.
It is recommended to always have a small bottle of water at hand. Periodically wipe your mouth.
Be sure to walk in the fresh air. Walks will enrich the organism with oxygen. This will speed up the metabolic processes and improve the mood.

Medical starvation contraindicated:

during pregnancy;
in the lactation period;
with tuberculosis;
children under 18;
with purulent processes in the body;
malignant formations;
psychoneurological pathologies.

There are several ambulances:

Water It is necessary to abandon any food. Only consumption of water is allowed.
Dry. Under the ban turns out to be water. Dry starvation lasts no more than 1 day.
Cascade. It implies an alternation of hungry days with those days when food is allowed. The lightest form of medical fasting. At the same time, the event ensures maximum results.

How to drink water to lose weight

It is important to know not only how to eat to lose weight. It is necessary to understand how to drink water properly.

Women who mastered the technique of the proper use of water, were able to get rid of 8-12 kg in 2 weeks.

The essence of the water diet:

Breakfast. Drink 2 glasses of water. After 15-20 minutes, proceed to the morning meal. Product restrictions are not superimposed. But during the eating and 2 hours after it is strictly forbidden to eat liquid.
Dinner. 2 glasses of water. After 15-20 minutes - any lunch. Food is not powered. After the meal 2 hours do not drink anything.
Dinner. Drink 1 cup of water. After 15-20 minutes, dinner must follow. Food is not driving again. Drink water, if you wish, you can only after 2 hours.

How to consider calories for weight loss

Diet based on calorie count is one of the light weight loss methods. After all, it does not imply a refusal of favorite products. It is only necessary to regulate the number of eaten per day.

How to eat to lose weight? It is necessary to consume less calories than the body spends.

A person who leads a sedentary lifestyle, 1200 calories is needed per day.
How to eat when practicing fitness to lose weight? In such people, the diet increases to 1800 calories.

To determine the calorie consumption, use the average data:

A man holding a manager's position, spends about 2800 kcal per day.
Woman manager spends 2200 kcal.
A man engaged in hard work loses 3000 kcal.
A woman is about 2500 kcal.

To count calories you will need a calorie content table. It is advisable to have scales. This will make the calorie content of any product at home as accurately as possible. And do not forget to study the calorie content of purchased products applied on the label.

By choosing the way to improve your body, it should be realized that henceforth he became your way of life. A loose woman needs to constantly remember how to eat to lose weight. Only in this case will be able to keep the scaled weight.

Take advantage of specialists to your figure always remained perfect:

Clear correctly. Do not fall into harmful foods. Continue to use low-calorie dishes. Be sure to include vegetables, fruit in the diet. Above, we looked at how to lose weight without diets and sports. Such rules allow you to hold positive results.
Sports. Physical exertion is the main rule of the successful end of the diet. Choose for yourself the kind of sport that will bring you pleasure. And do not forget how to eat during fitness classes to lose weight. After all, the body consumes a larger calorie.
Exclude alcohol from life. Alcoholic beverages and extra kilograms are faithful satellites. As a cross, you can sometimes afford a glass of dry red wine.
Forget about "additive". After eating, you must experience a slight feeling of hunger. After all, the organism "understands" only 20 minutes after meals.
Take vitamins. Periodically it is recommended to take vitamin complexes. They will protect you from avitaminosis and will not give the chance to "rebel" to your body.
Diet. Every day you have to eat 4-5 times. Food acceptance is unacceptable 3 hours before sleep. Do not forget about careful chewing food. And remember reading books or viewing the TV while eating is a distracting factor that helps excessive overeating.
Drink water. Water mode is an important component of successful weight loss. The body daily requires 1.5-2 liters of pure water. Do not replace it with gasions, tea, coffee.

Now, knowing how to eat to lose weight and what a lifestyle should be done, it all depends on you. If you want to have a perfect figure and catch the admiring views of men, then act.

The above tips and diet helped not one woman to achieve the desired results. Set up a job on yourself and a slim figure is provided!

Always yours, Anna 😉

Meals for weight loss at home - The basis for removing unnecessary centimeters on the waist. Excessive body weight negatively affects human health. But not everyone wants to use exhausting diets. Let's talk about how to eat right to get rid of extra kilograms.

Methods and principles of effective weight loss

Reducing the excess mass using strict diets shows stunning results, and in a short time interval. Hold lost kilograms is sometimes difficult.

For the body - stress. After strong hunger strikes, the body gives signals to the brain to accumulate fats in the future.

Proper nutrition for weight loss at home allows you to avoid stressful, depressive and disturbing states. In addition, the person adequately looks at the food taken inward, pre-analyzing about the harmful health.

There are several principles of effective weight loss:

The most difficult in the process of weight loss is to start

Women and men who want to remove surplus body weight views do not have to start:

Nutrition without diets

It is possible to reduce the extra weight without applying diets. The process will take a lot of time and will require self-organization.

Make a healthy and full nutrition will help tips from a nutritionist:

Approximate menu for 7 days

Approximate menu week in the table:

Day of the week	Menu
Monday	: grech on the water (200 g), loaf with a piece of cheese, herbal drink with lemon. Lunch: Green (1 pcs), a glass of warm non-carbonated water. Dinner:vinaigrette (100 g), Soup with turkey vegetable (200 ml), compote from dried fruit without sugar (200 ml). Afternoon person: (200 ml), loaf. Dinner:salad cucumbers and tomatoes, rice with vegetables (100 g), cheeky turkey fillet (100 g), herbal tea with honey.
Tuesday	Breakfast:natural yogurt without additives and dyes (100 g), boiled (2 pcs), tea. Lunch:fruit salad (100 g), a glass of water. : soup with mushrooms (200 ml), muckened cucumber (50 g), rabbit meat stew with vegetables (150 g), juice berry. Afternoon person:cottage cheese (50 g), a glass of not carbonated water. Dinner:vegetable salad (100 g), baked (100 g), a glass of freshly squeezed orange juice.
Wednesday	Breakfast:oatmeal porridge on water (100 g), loaf with butter, drink. Lunch:grapefruit, water without gas. Dinner:soup with crackers (150 ml), salad with fresh cabbage (70 g), tea green with honey. Afternoon person:slice of grain bread and curd cheese, juice. : vegetable stew (100 g), low-fat varieties of fish for a pair (100 g), Drink with lemon.
Thursday	Breakfast:protein omelet to a pair, slice of bread with cheese, juice. Lunch:pear, glass of not carbonated water. Dinner:salad with fresh apple and carrots (50 g), stuffed with chicken breast (150 g), compote from dried fruits of unsweetened. Afternoon person:yogurt without dyes (100 g), water is simple without gas. Dinner: With estimate (100 g), tea with honey and lemon.
Friday	Breakfast:oatmeal on water with berries, tea green. Lunch:orange, water is simple. Dinner:salad cabbage (50 g), ear with slice of fish low-fat varieties (200 ml), tea. Afternoon person:kefir 1% (200 ml) Dinner:vegetable casserole (150 g), apple, drink with lemon.
Saturday	Breakfast:flakes with milk and pieces of fruit, loaf, tea without sugar. Lunch:grain bread with cheese, water without gas. Dinner:salad with podstone beans (50 g), baked carrots with chicken breast (150 ml), juice cranberry. Afternoon person:ryazhenka, loaf. Dinner:greek salad (200 g), loaf, with honey and lemon.
Sunday	Breakfast:fruit salad (150 g), tea with lemon. Lunch:cottage cheese (100 g), a glass of water. Dinner:salad with tomatoes, cucumbers and corn (50 g), boiled boiled (100 g), cutlet from poultry meat (100 g), juice orange. Afternoon person:vegetable casserole (100 g), water. Dinner:stewed meat (100 g), fresh vegetables (100 g), tea without sugar with lemon.

Recipes for proper nutrition

Consider the options for phased recipes of dishes that allow them to eat and reduce weight.

Vegetable soup

Useful and nutritious dish. From the specified number of ingredients receives 3-4 servings of 200 g.

Products:

carrot - 150 g;
potatoes - 300 g;
- 100 g;
peas canned - 50 g;
onion-repka - 1 small head;
fresh dill - 10 g

Cooking:

Cheese casserole

Products:

- 300 g;
manka - 40 g;
chicken egg - 2 pcs.;
milk - 60 ml;
sugar - 1 tsp;
olive oil - 10 ml;
berries - 1 cup.

Cooking:

Casserole with chicken meat and vegetables

Products:

carrot - 100 g;
bird fillet - 0.2 kg;
cabbage color - 150 g;
chicken broth - 1 cup;
cheese of solid varieties - 50 g;
- 1 tbsp.;
cream - 100 ml;
chicken egg - 2 pcs.;
spices at will and taste.

Cooking:

Products:

cabbage white - 300 g;
- 50 g;
fresh cucumber - 50 g;
sweet Podpick Pepper -50 g;
salt - pinch;
sugar - 1 tsp;
olive oil - 2.5 tbsp.;
9% - 1 tsp.

Cooking:

Chicken cutlets

Products:

bird fillet - 0.3 kg;
onion-repka - 1 head;
garlic - 3 teeth;
spices to taste and desire.

Cooking:

Food for fast slimming

It is impossible to achieve a quick rate of weight reduction in proper nutrition. But, the result is kept for a long time.

How to make a lot of weight loss program?

The program by proper nutrition can be developed and draw up independently at home.

To do this, we will need to apply the formula of Harris-Benedict:

men - 12.7 * growth + 6.3 * weight-6.8 * age + 66 \u003d basic metabolism;
women - 4.7 * Height + 4.3 * Weight-4.7 * Age + 655.

The result obtained shows the amount of energy required by man at rest. For this reason, it is important to take into account the degree of activity.

When calculating the formula, the following coefficients are used:

if the lifestyle is sedentary from 0.8 to 1.0;
with constant walking and presence of 1-2 training sections in 7 days in the gym from 0.9 to 1.1;
active lifestyle from 1.0 to 1.2.

The weight loss program at home creates a lack of calories between flow and consumption. The main thing is not to overdo it. In any case, the difference should not exceed more than 300 kcal.

Rules for preserving results

Support and secure the result obtained can be provided if the proper nutrition becomes the meaning of life:

When calculating calorie food, do not undertake indicators.
Continue physical exercises.
Observe the mode of the day.
Use the required amount of water and eat on time.

Do not harm health, but, on the contrary, delivel tips from nutritionists will help improve his wellms:

Women after 30 years during proper nutrition, it is necessary to additionally use calcium. At this age, the mineral in the body is significantly reduced;
Fully exclude caffery and alcohol drinks from the diet;
Cholesterol - enemy for man. By eliminating food and food with a large amount of cholesterol, you can clean the blood vessels.

Proper nutrition and drinking mode

Sport classes

Any physical exertion reduce weight quickly due to accelerated metabolism. To maintain the result after the power or strengthen the action of the diet 2-3 times a week to visit the gym, performing the necessary set of exercises.

Exercise can be performed at home or in the fitness room (pilates, swimming). In summer, it will be effective to twist the bike pedals. The benefit from such a load is double - fresh air and strengthening the heart muscle, an active lifestyle.

. Performed with minimal loads, gradually increasing time. Cardiovascular system is strengthened.
: Simple, with dumbbells.
Push ups (most importantly, exercise correctly).

You can create a special training schedule for a more convenient solution to the issue of classes.

Cosmetic procedures for weight loss

Remove excess weight and improve the appearance, the condition of the skin can be used with additional funds:

It is necessary to eat right away to each person in any case outside depending on the weight. Low-calorie diet will reduce excess weight and remove fat deposits without harm to the body.