Proper diet for weight loss

Rate your current diet, how it should be really. A healthy diet must include:

• plant protein;
• protein of animal origin;
• slow carbs;
• a quick, but useful, carbohydrates;
• the vegetable fats.

On the basis of all the same protein, fat and carbs, but we need to understand what products to choose, to Supplement the body with nutrients, not calories-just the shell.

Why are we constantly hungry? Because we eat useless products. Take, for example, a regular sandwich with sausage. Look at what you eat:

• Bread, white refined flour with E-additives and sugar. Bread is a high glycemic index, sugar is even higher, nutrient – 0 (because the flour is cleaned). What we call bread, it will result to stomach gluten free. You will feel a pleasant feeling of satiety, but the digestive system you will not say thank you, because the body is nothing, but trash is not received.
• The sausage is a solid chemistry E-additives, stabilizers, sugar, and MSG. Even if you eat meat, the envisaged benefits and will be nothing compared to the damage that causes the body chemistry. Pleasant feeling only. But for all the stomach turns into a heavy and useless work. With the same success you could eat a few plastic bags.
• Coffee in small amounts is useful, but only if it is freshly brewed beverage. If this is your first caffeine fix of the nine on the day, the cardiovascular system, which will work for use. But, if you drink more coffee on an empty stomach, gastritis is the future of the diagnosis.

So, after Breakfast we got a sharp jump in sugar, excessive doping apparatus for the heart and white gluten-free. But we didn't have lunch yet! Try to eat more healthy? Don't worry, this is easier than it seems.

Protein

The best proteins are proteins of plant origin. These include:

• beans;
• seeds;
• nuts.

When you eat a serving of peas, you saturate the body with vegetable protein. When you add in the healthy cakes sunflower seeds or linseed, which you add to the crude fiber, protein. Finally, all the useful treat, in combination with nuts full of good protein.

If you have no shortage of plant protein, animal protein is not necessary, in the quantities in which we eat. However, deletion of such a protein is not necessary. Serve fish, chicken or lean beef and various dairy products and varying your diet. The most important is how it is prepared. But we'll cover that a bit below.

Carbohydrates

Our main enemies and at the same time our main friends. Without carbohydrates, the body does not get energy. Experts say that the average diet the average person should be 65% carbs, but if we lose weight, this number should be reduced by 45%.

Carbohydrates are quickly and slowly. First put the sugar in the blood and do it quickly. If we eat fast food, you noticed how quickly you want to eat again. This is due to the increase of sugar in the blood.

Slowly put the sugar slowly, giving a longer feeling of satiety. Here are just what we need. Slow carbs are foods with a low glycemic index, with fiber and definitely natural:

• bakery products from raw flour;
• unprocessed cereals;
• fruit;
• dried fruit;
• vegetables.

Dried fruits and parts of fruits high glycemic index, such as, bananas, watermelons and cantaloupes. However, due to its naturalness, may, from time to time in small quantities in the morning, because in the morning the metabolism faster than in the evening. Is the basics of the diet.

Fat

As for fats, you should not be afraid. Until recently, nutritionists thought that fat responsible for excess weight, but they are more to blame in cholesterol, and is the only on animal fats (margarine, butter). From vegetable oil, unfortunately, will not try to eat a few spoonfuls of vegetable oil – this is impossible and taste, but a teaspoon of the filling in the lettuce – another story.

Don't be afraid of fatty food. Hard dieting can be and need to sit on a yogurt 0%, but we eat properly, not only next week, and life, so choose a variety of products. Today, the curd, of a fat content, by 1%, tomorrow – 15%. Fats facilitate absorption of other nutrients, protein. Absolutely no fat, so that you can not.

As you can see, the list is quite impressive. Us is so great, there's no limit. From the menu that appears overtly harmful products and it is still the most delicious and nutritious. However, there is still one point that needs to be discussed.

The method of preparation

The best:

• cooking;
• for fire extinguishing;
• bake.

Fry, but the use of large quantities of oil have a negative impact on the product. At high temperatures their structure changes, releasing the carcinogenic substances. If meat is baked in foil or vapor, such as a dressing you can use lemon juice with seasonings and no butter.

Cooking is only good in cases when you need to cook the protein dish. As for the carbs, then it is better to try not to treat or not, so that with minimal effort.

• grain is better steamed than boiled, as appropriate;
• vegetables eaten raw or lightly cooked, if necessary;
• fruit eat only fresh.

In the processing of foods with carbohydrates are damaged tissue. Any scientific study does not need to be eating fresh cabbage leaves and try to do the same with cabbage. In the second case there is no fiber, no vitamins.

In the winter without question – a little stewed and baked vegetables will be most welcome. In the warmer times of the year to eat fresh.

The current power

Already a fairly common truth that the meals should be small portions, but often. This is good advice and should be adhered to. The stomach is not stretched, you are still satisfied and the body gets necessary.

To 5 – 6 food intakes in day with intervals in 3 – 3.5 hours, you do not need more. As a full-fledged meal, which will come and snack. The main thing that he was.

If for some reason you failed to eat, it's not terribly. But only if this is the exception and not the trends. Concessions are not allowed for Breakfast. This is such an important meal that without it anywhere.

Drinking regime

You will start to lose weight, if you drink a lot. A lot is not filled with water. 2 – 3 years in the joint is enough.

Water starts the metabolic processes to cope with the toxins, nourish the tissues. If there is too little fluid, all of these processes slow down.

The water that is used directly for clean drinking water, natural fruit juices, fruits, vegetables, mild green and herbal tea. Coffee, tea, alcoholic beverages, juices from packages, which take more water than permitted and are not considered to be water.

That is, if you drink 2 litres of water a day + fresh fruit, replenish the body with the right amount of liquid.

So, our daily diet should be:

1. consists of protein, complex carbohydrates, vegetable fat;
2. that it is properly cooked or in the oven;
3. divided into 4 – 6 meals;
4. accompanied by drinking water.

Healthy Breakfast for weight loss

With the base we found, but still need to separately talk more about healthy Breakfast. Do not forget that this is a very important? And all this because:

• you will speed up metabolism;
• normalize the level of sugar in the blood, preventing it from racing;
• do not overeat at night;
• get the biggest part of the vitamins and minerals.

Breakfast for you was really helpful, follow the simple rules.

1. A glass of water before a meal. To start the process of digestion in the morning is difficult. Surely you know this. But the process was easier enough to drink a glass of water on an empty stomach. There isn't anything to add, only drink water at room temperature. This is good for the stomach.
2. Fruit before meals. Fresh fruit you can not eat after heavy meals, for example, after a boiled eggs or meat. Fruit need 15 minutes to digest and meat – approximately 2 hours. Enrolling in stomach after meat, the fruit will start to ferment. Therefore, constipation and indigestion. Make it a habit to eat one fresh fruit before the main meal. For example, one Apple or banana. So would the body simply, to wake up, gain vitamins and feel full of energy.
3. Protein + complex carbohydrates. The main meal should consist of protein and complex carbohydrates. For example, egg white omelet with veggies, salad.
4. Drink 30 minutes after a meal. When you eat a dose, wait half an hour before drinking the hot beverage, coffee or tea. It is necessary, that it does not interfere with digestion, and not to dilute the gastric juice.
5. Breakfast 30 minutes after waking up. Wake up, drink water, and then you can wait half an hour max before meals. It is better not to wait and immediately begin to food. But you never know what we're doing in the morning – just not enough time. So remember: 30 minutes is all you can afford, then you must eat your healthy Breakfast.

Recipes

From theory to practice. There are a lot of recipes for hearty and healthy dishes that you will find useful.

One tip – do not try to cook new dishes. Move gradually, one dish per day, and recipes with photos that will help you with this. Still, the transition, even on a proper diet, it is difficult for the body and mind thing.

Pumpkin soup (easy)

Ingredients:

• 2 kg fresh pumpkin;
• 3 heads young garlic;
• 1 onion;
• half of a fennel;
• 2 stalk green;
• 1 tomato.

Preparation:

1. Fennel, celery and onions cut into medium cubes.
2. Garlic finely chop.
3. Fry the garlic, gradually adds it to the pieces, celery, onion and fennel.
4. The pumpkin should be cleaned and cut into medium pieces.
5. Tomatoes cut into cubes.
6. Add the sliced tomatoes and the pumpkins to roast.
7. Keep the vegetables on medium heat. Wait until the pumpkin is softened.
8. Send all the ingredients in a blender and then the soup into a puree.

Baked in foil fish

Ingredients:

• file all the fish (piece);
• all of the vegetables (e.g. carrots, cabbage, zucchini);
• incandescent lamp;
• vegetable oil;
• natural spices.

Preparation:

1. Fillet wash and dry. Cut into portions, if necessary.
2. Put the foil, grease with vegetable oil.
3. Slice the onion in rings and place a few rings on the foil.
4. At the top of the rings, the location of the fish.
5. Add the pieces of vegetables that you have selected. Can be baked, but will have a Tinker.
6. Add salt and season with spices.
7. Bake the fish for 20 to 30 minutes.
8. Serve in the foil.