Tired to sit on a starvation diet that do not work? The solution is healthy meals for losing weight and maintaining harmony. Competent advice on weight reduction, without the restriction of food.
All persons with excess weight, at least once in life decided to diet. As promised by many authors to these recommendations in the short term, what you to a specific product, it is easy to get rid of the fat in the right places very quickly. Most of these systems weight loss outright quackery, and lose weight with their help it is unlikely, and those that do, demonstrate that they are harmful for health.
The effect of this weight loss is short, at the end of the term, the dropped pounds come back with a vengeance. And even if will not join a bunch of diseases, gradually turning into a chronic. You need to understand that any diet is a hot commodity to be sold. The authors of these methods, care deeply for the end result and your health. The guarantee may only be given proper diet for weight loss and staying in good shape.
Choose the healthy food
System proper nutrition is not a diet so menu diet contains proteins, carbohydrates and fats in required quantities. Special restrictions also should not, but since we are talking about healthy eating, objectively harmful products will need to exclude or significantly restrict.
Unwanted include:
- Smoked delicacies, meat and fish;
- Canned food, even vegetables;
- Fatty meat (pork, lamb);
- Ready-prepared food;
- Salted nuts and potato chips;
- Store-bought sauces (mayonnaise, ketchup, etc..);
- Fried foods;
- Sweet pastry;
- Crab sticks;
- Confectionery;
- Packaged juices;
- Prepared desserts.
It is not recommended to eat any fast food. Applies to oatmeal bags.
Excess salt, sweeteners, colors, flavors, that will not benefit for your health. From the purchase of the chicken on the grill too best to refuse, as thus prepared, the carcass is literally saturated with harmful fat.
The number of different meat products in the diet: sausage, ham, frankfurters, sausages, it is better to reduce it. Containing a huge "chemistry" and fat. In addition, most manufacturers add to their products are not the most useful, filler.
Therefore, it is impossible to determine what you actually eat. In addition, hot dogs and sausages a lot of salt, even if there is a need, to eat a piece of "the doctor", it is better to boil.
Fruits and vegetables must be signed in to your 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.
Terms of use, the Apple from the branch is much better, exotic mango or bananas, and carrots or beets is better to avocados. A healthy menu should contain at least 300 grams of vegetables and as much unsweetened fruit.
Cereals and legumes contain in addition to starch and fiber, important minerals such as iron, magnesium, folic acid, selenium, potassium. Containing vitamins, which have a positive effect on the immune and nervous system. Products, which have been minimal processing, such as brown rice or bread is made from wheat flour, much more useful than their "brothers".
Simple carbohydrates, which contain sugar and honey, best enjoyed in limited quantities, as a special benefit for the body. For this reason, should not be misused, and dried fruit. Unlike fresh fruits, they contain large amounts of fructose. Therefore, it is better to eat them individually as a snack.
Where to find healthy fats, protein and carbohydrates?
Carbohydrates
There are three types of carbs: sugar, fiber, starch. The former include fructose, lactose and sucrose. They are in dairy products, vegetables, fruits.
Starch or slowly digestible carbohydrates, which sources are cereals, legumes, cereals and vegetable crops. Fiber falls into the category of bad carbohydrates. This is necessary for good digestive tract. There is in vegetables, fruits, nuts, cereals.
Simple carbohydrates, or sugars, are quickly broken down by the body, increasing the level of glucose in the blood. Give the outburst, so essential in severe physical or mental stress. But after the rise followed by the decline. The sugar level reduces the feeling of hunger and, as a result, people overeat.
The surplus of simple carbohydrates is deposited in fat. Healthy proper nutrition includes eating sufficient amounts of carbohydrates, ordinary person needs from 150 to 400 units.
Sources of healthy carbs are:
- Cereals (buckwheat, millet, rice);
- Pasta of durum wheat;
- Vegetables, including potatoes;
- Soybeans, peas, beans;
- Fruits and berries;
- Melons.
Fat
Fat — the important part of a balanced menu. Provide not only the beauty of the skin, hair and nails, but also the health of our cardiovascular system. Contains the healthy fat in vegetable oils, nuts, olives, sunflower seeds.
As a source of polyunsaturated fatty acids are certain fish varieties (mackerel, salmon, herring, tuna). A sufficient amount of the proper fats in the diet weight loss is the prevention of heart attack, atherosclerosis, and even cancer.
Daily intake of foods that contain fat:
- Seeds, nuts — 30 g;
- Vegetable oil — 2 teaspoons;
- Oily fish — 150 g of (2-times per week);
- Flax seeds — 2 tsp;
- Olives or black olives — 5 pieces;
The latter use should not often. For us, these fruits come in a canned form, so contain a lot of salt. We must not forget that products that burn fat is very high in calories, so consume them uncontrollably not. A proper diet includes the consumption of 30 g fat per day.
Protein
Protein is the main material for building muscle, nerve fibers. He is actively involved in the process of metabolism. Without amino acids in the food supply, which serves the protein, the process of healthy weight loss impossible. And it's not just a cosmetic problem, although wrinkles and sagging skin too, people will appreciate. However, too much protein is also not good for you. The right amount of protein is calculated by multiplying the body weight by a factor of 0.5. When someone loses weight calculation produced on the basis of the desired weight.
Sources digestible complete protein are:
- White meat (chicken, turkey, rabbit);
- Offal (tongue, liver, lung);
- Fish low-fat varieties;
- Chicken eggs and quail;
- Cheese and curd;
- Cream with 10% fat;
- Milk, yogurt, fermented baked milk;
- Legumes and soybeans, mushrooms.
Nutritionists recommend that a healthy diet, weight loss, which is based on the following proportions: 50% carbs, 30% protein, 20% fat.
Tip: a Glass of warm water with lemon juice, drunk before Breakfast is a great way to start the body's metabolic processes.
What is the role of vitamins in weight loss?
Disorders in the digestive tract leads to the fact that absorbed food is poorly absorbed and partially deposited in the fatty depots. Vitamins regulate the proper functioning of the digestive enzymes, which prevent the unwanted processes. The lack of needed substances in the body that reacts to the hunger.
Ascorbic acid and the b vitamins are involved in the reactions of metabolism. In their deficiencies the process with the fat for getting energy, it stops. The person becomes apathetic, lethargic, there is a weakness, a distraction. The lack of these vitamins in the diet leads to a decrease in General immunity. Ascorbic acid is found in vegetables, fruit and herbs, so no problems with her lack of weight loss does not occur. But b vitamins are in short supply, because many people, watching, weight, refuse bread and yeast baking.
Tocopherol (vitamin E), it is especially important for women, because it is involved in the production of the female hormone estrogen. Its deficiency leads to failure of the hormonal system and consequently on the increase in body mass. In addition, vitamin E is 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 minerals, which regulate the pancreas. For example, zinc reduces appetite, 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 enables the efficient processing of lipids. Magnesium encourages all the muscles, including the heart.
The lack in the diet of one or more of the components lead not only to cosmetic problems, but also to more serious impairment. Regular intake of high quality vitamin complexes that contain all the necessary, help not only to gain the desired harmony, but to maintain beauty and health.
Designer menu for weight loss
A healthy, proper diet, weight loss is not difficult, if you approach the process intelligently. To the right of the food, always at hand, you need to make a menu for the week and buy everything you need. "Damage" remove from the refrigerator, to avoid unnecessary temptation.
As we have repeatedly said, a proper diet does not restrict you to a rigid framework. Therefore, to make here a list of dishes, or, the days of the week, we don't, but just imagine the possibilities that will give you a weekly menu for weight loss.
Breakfast
Breakfast should consist of protein products and slowly digestible carbohydrate foods.
Our mission is to shake up the metabolism, charge the body with vigor and that feeling of satiety until lunch.
Useful options Breakfast:
- Steam-scrambled eggs and vegetables and cutting;
- Pasta of durum wheat with cheese (100 g/30 g);
- Cottage cheese with strawberries and a spoon of honey;
- Two boiled eggs with vegetables, salad;
- Oatmeal and fruit salad (kiwi, Apple, pear, Mandarin and a little maple syrup);
- Cauliflower, baked in the egg;
- Pita with chicken breast (50 grams), tomatoes, lettuce, and homemade mayonnaise.
Drink of your choice, the ones that were in use: coffee, tea, unsweetened juice, vegetable juice, milk.
Lunch
Lunch, in accordance with the diet, should always include a soup, a full dish and even dessert. And
the sweet should be consumed immediately after a meal, the blood sugar remained stable.
Potatoes in the first dish better not to give. Preparing the soup with meat, chicken or fish soup. While before cooking, remove excess fat, if necessary. The meat or fish from the broth are well suited for a second course.
What can be used 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;
- Ear in Finnish, the fish with a side dish of boiled potatoes, sliced, vegetable platter (cucumbers, tomatoes, peppers), kiwi, 1 thing;
- Mushroom noodles, chop the chicken breast, green beans, tomatoes, half of a marshmallow;
- Vegetarian soup, chicken meat balls with pasta, radish salad and green onion, grapes ½ Cup;
- The pea soup without potatoes, beef Stroganoff with buckwheat, green salad with cherry tomatoes, half a pear;
- Vegetable soup, boiled green beans, rice, chicken meat balls (100 g) of steam.
Meal options weight, here are just examples, as an illustration of the proper preparation of a healthy menu. There is no need to consume all of the meals, it is best to divide lunch into two meals. Soup you can eat for lunch, second and dessert in 3.5 hours. Then before dinner you can easily get the without hunger cramps in his stomach.
Dinner
In the evening the body does not need energy as carbohydrates, but the process of "building" of a cell occurs only during sleep. So
those who hold that the system of the proper diet, it is advisable to eat for dinner protein foods.
For a successful assimilation will need some fiber. So, your ideal dinner, for a slim figure is vegetables, herbs and protein meals (meat, fish, dairy products).
Options for the evening meal:
- Chicken breast and braised cabbage;
- Fish baked with tomato, onion and herbs;
- Boiled fish with a side dish of beans;
- Cottage cheese (150 gr) with herbs and cucumbers;
- Fish soup with vegetables (without potatoes);
- Baked rabbit with tomato salad;
- Fish or chicken a few burgers with the side dish 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, berries. For each meal add 3 slices of wholemeal bread, with a mass of 40 g each). 30 minutes before bedtime can drink a glass of buttermilk.
To determine the optimum ratio of products, which are used during lunch or dinner, the Finnish nutritionists invented a simple way, and this 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 the same of protein and carbs, eat meat or fish, a side dish (pasta, cereals).
Tip: to avoid interference with the food allows for easy reception. Periodically perform a "day of gluttony", eating the desired food. Of course, eat a box of chocolates or a cake is not completely necessary, but beyond the norm to 500-600 kcal, it is completely acceptable.