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Recipes for weight loss

To all those who are committed to the ideal of the figure, it should be understood that the feeding of all, be thin and beautiful will fail. Not necessarily sit on a strict diet every day. For weight loss effective and the weight loss you should follow a healthy lifestyle and proper nutrition principles.

recipes for weight loss

The basis that the PP is the count of calories and proteins, fats, carbohydrates. A menu healthy includes simple, tasty and healthy food. The most important thing – correctly to pick up the recipes, to have on hand the products needed, choose the method of preparation. Recipes, suitable not only for a balanced diet the diet, can be cooked for Breakfast, lunch or dinner for the whole family.

General guidelines

With an adequate nutrition is necessary to eat often but in small portions. It is very important to choose the right products that blend well together. If it is not incompatible, it will affect to the digestive tract. For the PP go slowly. Introduce new foods slowly. Don't focus on the fight against calories. Sufficient daily allowance is recognized in the amount of 1200 kcal. But if power training, go to the gym and lead a very active lifestyle, the standard can be changed.

Always read the composition of the acquired products. It should be as small as possible substitutes of sugar, fats and various preservatives. The PP does not mean a radical rejection of the sweet. The body needs glucose and endorphins, but cakes and desserts that you can make use of the figure. It is necessary to reject:

  • carbonated sugary drinks;
  • semi-finished products;
  • fast food;
  • mayonnaise;
  • bakery products from white flour grades;
  • store bought goodies (cookies, candy, cupcakes).

A healthy diet should be balanced. The most important thing to understand PP is not a diet, it is a life style, a new style that we take. Never starve yourself. The rule "do not eat after 18:00" has become obsolete. The last meal should be 2-3 hours before you go to sleep. So if you go to bed at night, dinner is served at 21:00. A condition – the food should be light, check the caloric value of the meals.

For cooking, the PP has a couple, in a slow cooking oven. Eliminate the frying pan. If you need something to fry, use a few drops of oil, not vegetable oil, and it is better to buy a pan with a Teflon or ceramic coating and cooking without fat.

The first half of the day

The time before lunch is ideal for carbohydrate complex, i.e., cereals, fruits, flour products (but only from durum wheat, oats, bran). The perfect solution is a pancake of oatmeal, which can be served with sweet and stuffed with vegetables. This food is long digested, that gives energy and strength.

What to cook for Breakfast for me and the kids to eat in the morning benefited, I think everyone that went to the PP. We offer you several recipes breakfast healthy cooking with step by step photos is not difficult.

Squash muffins

To prepare this delicious dish at home you need:

  • zucchini – 600 g;
  • egg – 2 PCs.;
  • whole wheat flour – half Cup;
  • garlic, vegetables and spices to taste.
  1. Zucchini wash, peel and grate on a grater.
  2. Add the zucchini in 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. To do this you will need:

proper nutrition for weight loss
  • 3 bananas;
  • 1 egg;
  • 1 tbsp. fat-free yogurt;
  • 1 tbsp. wheat flour or oat flour.
  1. Peel bananas, puree with a fork.
  2. Add the yogurt and eggs, beat with a whisk.
  3. Add to the flour mixture, stir carefully into the dough.
  4. In the dry or rub it with olive oil to the pan to fry the pancakes on both sides until Golden brown. Serve hot.

Protein pancakes

To please yourself and loved ones, prepare the morning low-cost but useful protein pancakes. For this we need to:

  • 200 g low-fat cottage cheese;
  • 2 tablespoons of oat flour or bran;
  • 150 ml of milk;
  • 3 egg whites;
  • stevia or honey.
  1. All the ingredients place in a bowl, beat with a whisk.
  2. Fry in a pan without oil.
  3. Served with fruit and berries for tea.

Also the Breakfast is perfect cheesecakes of cottage cheese or cottage cheese casserole, oatmeal or buckwheat porridge. The cooking time of each dish does not exceed 20-30 minutes. The Calories of the Breakfast is the largest, because it is necessary to load the body with vigor and energy for the whole day.

Afternoon

The lunch time dishes. A good option would be soups and salads. Make a menu for the week, be sure to note the following lunch options.

Chicken with white beans

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

  • chicken fillet 350 to 400 g;
  • beans 450 g;
  • the cherry tomatoes;
  • the pesto sauce;
  • spices to taste.
  1. The pan brush with oil, fry the chicken breast with spices.
  2. In advance soak the beans in water for 4 hours, then cook on a low heat in a saucepan, add the tomato sauce and pesto.
  3. Combine all of the ingredients and tormented on low heat for another 5-7 minutes.

Burgers of beef

Patties need to take a piece of meat (500 g) and cook the meat. The shop of the analogs better not to take. In addition to beef is needed:

  • skimmed milk – 70-100 ml;
  • onions – 1-2 Pc;
  • salt and pepper to taste.
  1. Onion, peeled, cut into large pieces and put in blender.
  2. Add the milk and beat.
  3. Chopped salt and pepper, and introduce the onion mixture. Stir it carefully.
  4. Form the patties, place them on the laid parchment baking sheet and put in the oven for 45 minutes at 180 degrees.

Fish in the oven

The fish is a source of protein and micronutrients. Choose low-fat varieties. The perfect solution is Pollock. To make a delicious and juicy fish PP recipe, you will need to:

  • 6 pieces of Alaska Pollock fillets (total weight about 500-600 g);
  • to the quarter of lemon;
  • 5 tablespoons of Apple juice;
  • 1 onion;
  • salt and pepper.
  1. Fish fillets, wash, pat dry, RUB with salt and spices, drizzle with the citrus juice.
  2. In pieces of aluminum foil with olive oil, put fillet of fish 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.

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

Before you go to sleep

menus for weight loss

Food at night should be light and low in calories. For dinner it is better to eat low-fat cottage cheese, salad of seafood (cooked squid, steamed fish), egg whites, fish meatballs. The list goes on, the most important thing – to capture the essence and adhere to the General rules PP. We offer you the recipes of salads that will be a great dinner for you.

Radish salad

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

Salad "Vkusnyashka"

Delicate and delicious salad is cooked in about 10 minutes. To do this, take 100 grams of celery and cucumber cut into cubes. Two hard boiled eggs, also cut and add to the vegetables. 50 grams of cheese, low fat grate on grater. Optional cut greens, garlic. Sprinkle with salt and dress with low-fat sour cream.

Salad of beetroot

For the kitchen you need to take 100 grams of boiled beets, carrots and cucumbers. Grate all the ingredients, grated, salt, pepper, add the herbs and olive oil. The salad is ready and can be used in the table.

Snacks

The question of snacks always holds a special place in the discussions and the rules of separation or another form of power. Snacking need, often referred to as a lunch and snack. However, the main thing is to chop. The food should be easily digested and have a small portion. A great afternoon snack are:

  • shakes;
  • the result;
  • a serving of nonfat yogurt;
  • cookies, oatmeal;
  • sautéed chickpeas;
  • nuts;
  • vegetable casserole, etc.

Proper nutrition can be used not only weight loss, but to increase muscle mass. This is important for strength athletes who are building muscle. In his case, the emphasis should be on carbohydrates complex, not the protein.

To make the PP menu for this month will be difficult. First plan your diet for a week. When you get used and learn how to pick up dishes, in accordance with the time of day, calories and other parameters, it may complicate the task.

Don't forget the advice of the nutritionist, exercise, drink lots of water, walk in the fresh air and avoid stress. Only a comprehensive approach can ensure a good health, youth and beauty for many years.