Tired of sitting on hunger diets do not work? The solution is healthy meals to lose weight and maintain harmony. Competent advice in the reduction of weight without restrictions on the food.
Any person with excess weight, at least once in their life, resorting to the diet. As promised by the numerous authors of these recommendations, in the short-term, limit itself to a particular product, it is easy to get rid of the fat in the right places very quickly. Most of these systems weight loss absolute quackery, and lose weight with its help it is unlikely, and those who work, prove to be harmful for the health.
The effect of this weight loss is short-term, at the end of the term, the dropped pounds come back with a vengeance. And well, if they are not join to a lot of diseases, is slowly becoming chronic. You need to understand that any diet is a hot commodity that must be sold. The authors of these methods do not care deeply for the end result and your health. The guarantee can only be given proper nutrition to lose weight and stay in good shape.
Choose healthy foods
A system of proper nutrition is not a diet so menu diet includes proteins, carbohydrates and fats in required quantities. Special restrictions, in addition, is not supposed to, but since we are talking about healthy eating, objectively harmful products should be excluded or limited significantly.
Unwanted include:
- Smoked foods, meat and fish;
- Canned foods, including vegetables;
- Fatty meats (pork, lamb);
- Prepared ready meals;
- Salted nuts and potato chips;
- Store-bought sauces (mayonnaise, tomato sauce, etc.);
- Fried foods;
- Sweet pastries;
- Crab sticks;
- Confectionery;
- Packaged juices;
- Prepared dessert.
It is recommended not to eat any fast food. Applies to them, even bags of oatmeal.
The excess of salt, sweeteners, colors, flavors do not benefit the health. From the purchase of grilled chicken too best to refuse, as thus prepared, the corpse is literally saturated with harmful fats.
The number of different meat products in the diet: sausage, ham, frankfurters, sausages, it is better to minimize. Contain a large amount of "chemistry" and fat. In addition, most manufacturers add to their products are not the most useful filling materials.
Therefore, it is impossible to determine what you really eat. In addition, sausages and black puddings, a large quantity of salt, even if there is a need to eat a piece of "doctor", it is better to boil.
Vegetables and fruits must be recorded on the daily menu is necessary. It contains fiber, vitamins and minerals provide the body with all the necessary. The most useful are seasonal vegetables and fruits grown in your area.
Conditions of use, the Apple from the branch is much better exotic mango or bananas, carrots or beets, it is preferable to avocado. A menu healthy should contain at least 300 grams of vegetables and fruit without sugar.
Whole grains and legumes contain, in addition to starch and fiber, important minerals like iron, magnesium, folic acid, selenium, potassium. Contains vitamins that have a positive effect on the immune and nervous system. Products that have been subjected to a minimum treatment, such as rice or bread made with wheat flour, much more useful than their "brothers".
Simple carbohydrates, which include sugar and honey, the best food in limited quantities as a benefit especially to the body. For this reason, they should not be abused and nuts. Unlike the fresh fruit, which contain large amounts of fructose. Therefore, it is better to eat them individually as a snack.
Where to find healthy fats, proteins and carbohydrates?
Carbohydrates
There are three types of carbs: sugar, fiber, starch. The first includes fructose, lactose and sucrose. Are in dairy products, vegetables, fruits, vegetables.
Starch or slowly digestible carbohydrates that the sources are cereals, legumes, cereals and vegetables. Fiber belongs to the category of bad carbohydrates. It is necessary for good digestive tract. There are vegetables, fruits, vegetables, nuts, cereals.
Simple carbohydrates or sugars are quickly broken down by the body, increasing the level of glucose in the blood. They give a burst of energy, so essential to serious physical or mental stress. However, after the rise followed by decline. The level of sugar decreases the feeling of hunger and, as a result, people eat more.
An excess of simple carbohydrates is deposited in fat. Healthy proper nutrition involves the consumption of a sufficient amount of carbohydrates, ordinary person needs from 150 to 400 units.
Sources of carbohydrates healthy are:
- Cereals (buckwheat, millet, rice);
- The Pasta of durum wheat;
- Vegetables, including potatoes;
- Soy, peas, beans;
- Fruits and berries;
- Melons.
Fats
Fats — an important component of a balanced menu. They offer not only the beauty of the skin, hair and nails, but also the health of our cardiovascular system. Contain healthy fats in vegetable oils, nuts, olives, sunflower seeds.
As a source of polyunsaturated fatty acids are some fish varieties (mackerel, salmon, herring, tuna). A sufficient amount of the correct fats in the diet, the weight loss is the prevention of heart attack, atherosclerosis, and even cancer.
Daily intake of foods that contain fats:
- Seeds, dried fruit — 30 g;
- Olive oil — 2 tablespoons;
- Blue fish — 150 g (2 times a week);
- Flax seeds — 2 tsp;
- Olives or black olives — 5 pieces;
This latter use should not often. For us, these fruits come in the can, so contain a lot of salt. We must not forget that the products that burn fat is very high in calories, so consume them without control. Proper nutrition involves the consumption of 30 g fat per day.
The protein
The protein is the main material to build the muscles, the nerve fibers. He participated actively in the process of metabolism. Without amino acids in the food supply that responds to the protein, the process of healthy weight loss impossible. And it's not just aesthetic problems, although the wrinkles and the sagging of the skin too few people can appreciate. However, the excess of protein is also good for you. The right amount of protein is calculated by multiplying body mass by a factor of 0.5. While someone loses weight calculation produced based on the desired weight.
Sources digestible complete proteins are:
- White meat (chicken, Turkey, rabbit);
- Offal (tongue, liver, lung);
- Fish low-fat varieties;
- Chicken eggs and quail;
- Cheese and cottage cheese;
- Sour cream 10% fat;
- Milk, yogurt, fermented baked milk;
- Legumes and soy, mushrooms.
Nutritionists recommend to make a healthy diet weight loss, based on the following proportions: 50% carbohydrate, 30% protein, 20% fat.
Tip: a Glass of warm water with lemon juice, drunk before Breakfast is a good way to start the body's metabolic processes.
What is the role of vitamins in weight loss?
Disorders in the gastrointestinal tract lead to the fact that the absorbed, food is poorly absorbed and are partially deposited in the fatty deposits. Vitamins regulate the proper functioning of the digestive enzymes, prevention of processes is not desired. The lack of substances necessary for the body reacts to hunger.
Ascorbic acid and the b vitamins are involved in metabolism reactions. In its deficiency in the process of the use of fat for energy production stops. The person becomes apathetic, lethargic, there is a weakness, a distraction. The lack of these vitamins in the diet leads to an Overall decline of immunity. Ascorbic acid is found in vegetables, fruits and herbs, so that the problems with your lack of weight loss does not occur. But the b vitamins are scarce, because many people, watching weight, refuse the bread and yeast baking.
Tocopherol (vitamin E) is especially important for women, because it is involved in the production of the female hormone estrogen. Its absence leads to the failure of the hormonal system and, therefore, the gain of weight. In addition, the vitamin E being a natural antioxidant, is responsible for the beauty, longevity and youthfulness of the skin.
Vitamins A, E and D in combination, help the body absorb the minerals, which, in its turn, the regulation of the pancreas. For example, zinc reduces hunger, chromium reduces cravings for sweets, manganese cleanses the intestines from slags produced. During weight loss, this process is particularly active.
Calcium is responsible for strength of muscles and bones, and facilitates the processing efficient of lipids. Magnesium stimulates all the muscles, including the heart.
The lack in the diet of one or more components of the door not only to cosmetic problems, but also more serious deficiencies. The Regular consumption of high-quality vitamin complexes that contain all the necessary, help not only to gain the desired harmony, but to preserve the beauty and health.
Designer menu for weight loss
A healthy, diet proper weight loss is not difficult, if you approach the process in an intelligent way. To the right foods always at hand, you need to make a menu for the week and buy everything you need. "Damages" out of the fridge, to avoid temptation unnecessary.
As we have said repeatedly, a proper diet does not limit you to a rigid framework. Therefore, to give here the list of dishes, respectively, the days of the week, we will not, but just imagine the possible options, from which you will make weekly menu for weight loss.
Breakfast
The breakfast will consist of protein products and slow the digestion of carbohydrate food.
Our task is to shake up the metabolism, to charge the body with vigor and to keep the feeling of satiety until lunch.
Useful options of Breakfast:
- Steam scrambled eggs and vegetables for cutting;
- The Pasta of durum wheat with cheese (100 g/30 g);
- Cottage cheese with berries and a tablespoon of honey;
- Two hard boiled eggs with vegetable salad;
- Oatmeal and fruit salad of kiwi, Apple, pear, Mandarin and a bit of maple syrup);
- Cauliflower baked in an egg;
- Pita with chicken breast (50 grams), tomato, lettuce and mayonnaise homemade.
Drink your choice, the one that served: coffee, tea, juice without sugar, vegetables, juice, milk.
Lunch
The meal, according to nutritionists, should always include a soup, a plate full and even dessert. And
sweet should be consumed immediately after the meal, the blood sugar remained stable.
The potatoes in the first dish that is best not put. Preparing the soup with meat, chicken or fish broth. While before cooking, remove excess fat, if necessary. Meat or fish from the broth are well suited for the second course.
The that you can apply for lunch:
- Soup, meat, boiled beef, rice, salad. For dessert 1 thing of candy;
- Soup with meatballs chicken and noodles, Greek salad, half a grapefruit with cinnamon;
- The ear in Finnish, the fish with a garnish of boiled potatoes slices, vegetable platter (cucumbers, tomatoes, peppers), 1 kiwi thing;
- Mushrooms noodles with chop chicken breast, green beans, tomatoes, half of candy;
- Soup, vegetarian, meatballs of chicken with pasta, salad with radish, green onion, grapes ½ Cup;
- The pea soup, without potatoes, beef Stroganoff with buckwheat, green salad with cherry tomatoes, half a pear;
- Vegetable soup, steamed green beans, rice, chicken meatballs (100 g) of steam.
Options of flour weight, here are just a few examples as an illustration of the correct preparation of a menu healthy. It is not necessary to consume all the meals, it is best to divide lunch into two meals. The soup can be eaten for lunch, and the second and dessert in 3.5 hours. Then, before dinner can easily get the without hunger cramps in the stomach.
Dinner
At night the body does not need energy such as the carbohydrates, but the process of "building" cells are produced only during sleep. So
those who adheres to a system of proper nutrition, it is recommended eating foods rich in protein for dinner.
For success in their assimilation requires a certain amount of fiber. Therefore, your ideal dinner, for a slim figure is vegetables, herbs and a protein dish (meat, fish, cheese).
Options for dinner:
- Chicken breast and braised cabbage;
- Baked fish with tomato, onion and herbs;
- Boiled fish with a side dish of beans;
- Cottage cheese (150 gr) with herbs and cucumber;
- Fish soup with vegetables (without potatoes);
- Roast rabbit with tomato salad;
- Of fish or chicken, a couple of burgers with a garnish of asparagus;
- Chops Turkey cooked on the grill, cucumber salad and greens.
Snacking 2 times per day: fruits not more than 150 grams, a handful of almonds (5-7 pieces), natural yoghurt, fruits of the forest. To each meal add 3 slices of wheat bread, weighing 40 g each. 30 minutes before bedtime can drink a glass of buttermilk.
To determine the optimal ratio of products that are used during lunch or dinner, the Finnish nutritionists invented a simple method and it is called "the plate model". Proper nutrition is the following. Mentally, divide your plate in half: half is vegetables (raw, steamed or braised), and the second will be about equally proteins and carbohydrates, eat meat or fish, side dish (pasta, cereals).
Tip: to avoid the interruption of the power supply allows simple reception. Periodically perform a "day of gluttony", eating the desired food. Of course, eating a box of chocolates or a cake, it is not entirely necessary, but may exceed the standard 500-600 kcal is quite acceptable.