Recipes for weight loss

Everyone who is committed to the ideal figure, must understand that eating everything, become slim and beautiful to fail. Not necessarily sit on a strict diet every day. Weight loss and effective weight loss, you need to follow a healthy lifestyle and proper nutrition principles.

On the basis of S is by counting calories and proteins, fats, carbohydrates. A healthy menu includes simple, tasty and healthy meals. The main thing – correctly to pick up a prescription, have on hand the necessary products, select the method of preparation. Recipes, suitable not only for a balanced diet, they can be cooked for Breakfast, lunch or dinner for the whole family.

General instructions

Proper nutrition is essential to eat often, but small portions. It is very important to choose the right products that blend well together. If not suitable, it will affect the digestive system. For H to go slowly. Introduce new foods gradually. Don't focus on the fight against calories. Sufficient daily dose is recognized in the amount of 1200 kcal. But if you have the power, the training, go to the gym and lead a very active lifestyle, the standard can be changed.

Always read the composition of products purchased. They should be as small as possible, sweeteners, fats and various preservatives. DD does not mean a radical rejection of the sweet. The body needs glucose and endorphins, but the pastries and desserts that you can use the number. It is necessary to refuse:

• carbonated sugary drinks;
• semi-finished products;
• fast food;
• mayonnaise;
• bakery products white flour quality;
• store-bought sweets (cookies, candy, muffins).

A healthy diet should be balanced. The most important thing to understand, DD is not a diet, it is a way of life, its a new style, that we need to take. Don't starve yourself. The rule "do not eat after 18:00" is outdated. The last meal is 2-3 hours before bedtime. So if you go to bed at midnight, dinner can be served at 21:00. One condition – the food should be light, check the calorie content of meals.

Chef PP is a few, slow cooker, oven. Remove the frying pan. If you need something to fry, use a few drops of olive, not vegetable oil, and it is better to buy a pan with Nonstick or ceramic coating and cooking without any fat at all.

The first half of the day

The time before lunch is ideal for complex carbohydrates, i.e. cereals, fruits, flour products (but only durum wheat, oats, bran). The perfect solution is a pancake of oatmeal, which can be served with sweet and vegetable fillings. This food has long been digested, give energy and strength.

What to cook Breakfast for myself and the kids for the morning meal has been beneficial also, that all, who switched to S. we Offer you several recipes, healthy breakfast, which the cook photo step by step is not difficult.

Squash muffins

You can prepare this delicious dish at home, you will need:

• zucchini – 600 g;
• egg – 2 Pcs.;
• whole wheat flour – half Cup;
• garlic, herbs and spices to taste.

1. Zucchini wash, peel and grate on a grater.
2. Add the zucchini with the remaining ingredients, mix well.
3. In the form of a parchment, put the dough, bake in the oven for half an hour at 200 degrees.

Banana pancakes

Fans of dessert will not remain indifferent in front of banana pancakes. You can do this you will need:

• 3 bananas;
• 1 egg;
• 1 tbsp. fat-free yogurt;
• 1 tbsp. corn or oat flour.

1. Peel bananas, mash with a fork.
2. Add the yogurt and eggs, whisk in a blender.
3. To the mixture is added to the flour, gently mix the dough.
4. Dry or rubbed with olive oil in a pan, fry the pancakes on both sides until golden brown. Serve warm.

Protein pancakes

Please yourself and your loved ones, prepare the morning inexpensive, but useful for protein pancakes. You can do this you need to:

• 200 g low-fat cottage cheese;
• 2 tablespoons oat flour or bran;
• 150 ml of milk;
• 3 egg whites;
• stevia or honey.

1. All the ingredients put in a bowl, beat with a mixer.
2. Fry in a pan without oil.
3. Served with fruits and berries tea.

Also Breakfast is perfect cheesecakes of cottage cheese or cottage cheese casserole, oatmeal or buckwheat porridge. The cooking time for each dish should not exceed 20-30 minutes. Calories in Breakfast is great, because it is necessary to load the body vitality and energy all day.

This afternoon

Lunch – time food. A good option would be soups and salads. So the menu for the week, be sure to consider the following lunch options.

Chicken and beans

This dish is a complete meal, after which you can drink a glass of juice or tea. Alternatively, the main component, you can use Turkey. For its preparation take:

• chicken fillet 350-400 g;
• beans 450 g;
• cherry tomatoes;
• pesto sauce;
• spices to taste.

1. In a pan brush with olive oil, fry the chicken breast spices.
2. In advance soak the beans in water for 4 hours, then boil in a pot, add the tomatoes and pesto sauce.
3. Combine all ingredients and tormented on low heat for another 5-7 minutes.

Beef burgers

Steak you need to take a piece of meat (500 g) and cook the meat. Shop the analogs better not to take. In addition, the beef you need:

• skim milk – 70-100 ml;
• onions – 1-2 Pieces;
• salt and pepper to taste.

1. Onion peel, cut into large pieces and put in a blender.
2. Add the milk and whisk.
3. Minced salt and pepper, and introduce the onion mixture. Mix it carefully.
4. To form patties, put them on the laid parchment baking sheet and put in the oven for 45 minutes at 180 degrees.

Fried fish

Fish is a source of protein and trace elements. Choose low-fat varieties. The perfect solution is Pollock. Make a delicious and juicy fish recipe PP, you will need:

• 6 pieces of Alaska Pollock fillets (total weight about 500-600 g);
• cut up the lemon;
• 5 tablespoons of apple juice;
• 1 onion;
• salt and pepper.

1. Fish fillets wash, dry, RUB with salt and spices, sprinkle with citrus juice.
2. In the foil, greased with olive oil, put the fish fillets on top, sprinkle with onion half-rings, pour the apple juice.
3. Wrap the fish and bake it in the oven, preheated to 200 degrees for 40 minutes.

Serve the dish with roasted vegetables — broccoli, cauliflower, zucchini, eggplant.

Before going to sleep

Food at night should be light and low in calories. Dinner is best to eat low-fat cottage cheese, salad, seafood (cooked squid, steamed fish), egg whites, fish meatballs. The list goes on, the main thing – sense, and follow the General rules of PP. We offer you the recipes of salads that will be a great dinner.

Radish salad

Julienne cut radish and carrots in equal proportions. Add a clove of garlic, a handful of chopped walnuts, sprinkle with lemon juice and olive oil, salt, pepper, mix and eat.

Salad "Vkusnyashka"

Delicate and delicious salad, cook 10 minutes. You can do this, take 100 grams of celery and cucumber, cut into cubes. Two boiled eggs, also cut and add the vegetables. 50 grams of low-fat cheese to grate on a grater. Optional cut greens, garlic. Sprinkle with salt and dressed with low-fat sour cream.

Beet salad

For cooking you need to take 100 grams of boiled beets, carrots and cucumber. Grate all the ingredients, grated cheese, salt, pepper, add the herbs and olive oil. The salad is ready and you can serve it to the table.

Snacks

The question of snacks always occupy a special position in the debate and the rules of separate or different power source. Snacking need, which is often called brunch and afternoon tea. However, the main issue is snacking. Food must be easily digestible and is a small part. A good snack is:

• smoothies;
• fruit;
• a serving of fat-free yogurt;
• oatmeal cookies;
• fried chickpeas;
• dried fruit;
• vegetable casserole, etc.

Proper nutrition can be used not only for La weight loss, but lean muscle mass. This is the main strength of the athletes who are building muscle. In their case, the focus should be on complex carbohydrates, not proteins.

Do DD-menu for the month will be difficult. First, plan your diet a week. Once you get used to and learn how to pick up food in accordance with time, calories and other parameters, it is possible to complicate the task.

Don't forget the tips of a nutritionist, exercise, drink plenty of water, walk in the fresh air and avoid stress. Only a comprehensive approach will guarantee you good health, youth and beauty for many years.