Good day, friends! Excess weight and excess inches on the waist can only upset a person, but also adversely affect his health. It is considered that to get rid of fat and make the figure toned, it is only possible with the help of a strict diet and sports. But this does not always happen. Today we will tell you what is a healthy diet for weight loss, and help you to create a menu for the week.
First, we need to understand what healthy eating is, and how it differs from dietary intake. The diet is limiting the consumption of certain foods. To withstand this kind of system, not everyone can. In addition, often, when the diet, the lost pounds quickly returned, when his "friends".
Menu healthy diet weight loss is designed to give the body the necessary nutrients, but at the same time reduce the consumption of healthy food, which turns into fat on the sides, abdomen, and pelvis.
What are the main conditions
Proper nutrition is a way of life. It is important to instill healthy eating habits. Following the PP-program, you can lose weight without subjecting the body to stress. Those who think that a healthy lifestyle is difficult, expensive or beyond the capabilities of some, very wrong.
In fact, proper nutrition is based on simple rules and recommendations. The basic principles of such a system are the following:
- you should eat often, but small meals, optimally 5-6 times a day;
- remember to drink lots of water, daily intake of fluids is 2 liters;
- the first thing to do on an empty stomach drink a glass of warm water;
- the last meal should take place 3 hours before bedtime;
- use these methods of thermal processing products, such as baking, stewing or steaming, the perfect solution would be to use slow cooker recipes with pictures cooking is not difficult;
- focus on products low in fat;
- on the basis of the diet is protein, and diversify the menu of the help of vegetables and complex carbohydrates;
- don't be afraid to use spices;
- reduce salt intake, it contributes to fluid retention in the body and causes swelling;
- learn to count calories;
- don't give up fat, replace animal fats, plant-analogues;
- replace mayonnaise and sauces, salads or other food with olive oil or lemon juice.
Adjust the new type of food, is not in vain to develop a menu for each day of the week or once a month. So you can buy the necessary products, and eliminate the risk of failure. After this system, you can smoothly get rid of the extra pounds. Estimates show that results weight loss will remain for a long time.
What should be in the refrigerator
Make a list of foods that should be in your kitchen. It shall contain:
- whole wheat bread;
- lean meat (beef, rabbit, chicken, Turkey);
- seafood and low-fat fish;
- dairy products with low fat content;
- fruits and vegetables;
- cereals and pasta made from durum;
- nuts, seeds and dried fruit (in limited quantities).
By including these foods in your menu, you need to remember that there is food that has been rejected. When healthy eating for women and men under the ban are sweets and pastries, alcohol, packed juices and carbonated water, canned food, fast food, semi-finished products. Forget the mayonnaise, sugar substitute honey.
In this HLS, it is important to prevent feelings of hunger. Resort to snacking. You can do this, fit salads, fruit (except grapes and bananas), yogurt and protein shakes.
Prepare a dish of 7 days
We offer you a sample menu for each day of the week table. Focusing on it, it is much easier to make healthy eating the program itself.
Presented a weekly menu of affordable, but useful. Eat the rules of a healthy lifestyle at any age and at 20, 40, 50, 60 years. Also take into account the following recipes.
Cook the first dish you will need the following ingredients:
- 300 gr. cabbage;
- 2-3 Pcs potato;
- 3 tomatoes;
- 1 beet;
- 1 onion;
- 1 carrot;
- 3 cloves of garlic;
- 3 tablespoons olive oil;
- salt, bay leaf, pepper and herbs to taste.
- Vegetables wash and peel the potatoes cut into cubes, carrots and beets shred on a grater, cut the cabbage, onions cut finely.
- Bring water to a boil, throw in the sliced potatoes and let the water boil for 5 min.
- Let the broth, cabbage, bay leaf, black fragrant pepper.
- In a pan fry the onion, carrots and beets. Three vegetable mixture, tomatoes juiciness and stew everything under a cover for 5 minutes.
- Send the contents of the pan into the pot of soup.
- When the soup is almost ready, add salt and the greens. Turning off the oven, give the dish to infuse.
Steam fish cutlets
Take yourself useful fish cakes, used for cooking:
- fish mince – 0.5 kg;
- carrot – 1 PC.;
- onion – 1 PC.;
- egg – 1 PC.;
- flour – 2 tbsp;
- herbs, salt – to taste.
- Carrots clean, three on a small grater.
- Onion peeled and finely chop.
- Add the vegetables and the meat, give me eggs, salt and herbs.
- Form patties and cook them for 20 minutes "fish".
This tasty dish can be served for dinner at home or for the holiday table. For its preparation you will need:
- 3 eggplant;
- 3 tomatoes;
- 70 gr. low-fat cheese;
- dill or other greens;
- 4 cloves of garlic;
- 1 tablespoon of homemade yogurt;
- salt and pepper to taste.
- My eggplant, cut them into slices 1-2 cm thick, RUB with a mixture of salt and pepper, let stand for 10 minutes.
- The cheese and the tomatoes also cut the boards.
- Sheet put on each other eggplants, tomatoes and cheese.
- Pour all sauce made of yogurt, garlic and herbs.
- Bake for 20-30 minutes at 200 degrees.