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Recipes for weight loss

Anyone who is committed to the ideal figure, must understand that eating all, become thin and beautiful will not be able to. Not necessarily, that sits on strict diet every day. For weight loss and effective weight loss you need to follow a healthy lifestyle and proper nutrition principles.

recipes for weight loss

On the basis of the PP is to count calories and protein, fat, carbohydrates. A healthy menu includes simple, delicious and healthy meals. The main thing – correctly to pick up prescriptions, to have at hand the necessary products, select your method of preparation. Recipes, suitable not only for a balanced diet, diet, can are cooked for Breakfast, lunch or dinner for the whole family.

General instructions

With a proper diet is necessary to eat often but in small quantities. It is very important that you select the right products that blend well together. If it is incompatible, it will affect the digestive tract. For the PP go slowly. Introducing new foods gradually. Don't focus on the fight against calories. Enough of the daily allowance is recognised in the amount of 1200 kcal. But, if you power for training, go to the gym and lead a very active lifestyle, the standard could change.

Always read the composition of purchased products. These must be as small as possible substitutes of sugar, fats and various preservatives. PP does not mean a radical rejection of the sweet. The body needs glucose and endorphins, but the cakes and desserts that can be applied to the image. It is necessary to refuse:

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

A healthy diet must be balanced. The most important thing is to understand, PP is not a diet, it is a way of life, their new style, which we must accept. Never starve yourself. The rule "do not eat after 18:00" has become outdated. The last meal should be 2-3 hours before bedtime. So, if you go to sleep at midnight, dinner can be served at 21:00. One condition – the food should be light, check the calorie content of the dishes.

To cook PP have something in the slow cooker, the oven. Eliminate 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 a Teflon or ceramic coating and cooking without any fat at all.

In the first half of the day

The time before lunch is ideal for complex carbohydrates, i.e. grains, 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 vegetable fillings. This food is long digested, the gives energy and power.

What to cook for Breakfast for themselves and for the children, that morning meal also received, I think, to all of which are switched to PP. We offer you some recipes for healthy breakfasts, to cook with the photo step by step is not difficult.

Squash muffins

To prepare this delicious dish at home, you'll need:

  • zucchini – 600 g;
  • egg – 2 Pcs.;
  • whole wheat flour – half Cup;
  • garlic, greens and spices to taste.
  1. Zucchini wash, peel and grate on the 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 before the banana pancakes. To do this you will need:

proper diet for weight loss
  • 3 bananas;
  • 1 egg;
  • 1 tbsp. fat-free yogurt;
  • 1 tbsp. corn or oat flour.
  1. Banana peel, mash with a fork.
  2. Add yogurt and eggs, whisk with a blender.
  3. Added a mixture of flour, carefully stir the dough.
  4. On dry or rubbed with olive oil in a frying pan fry the pancakes on both sides until Golden brown. Serve warm.

Protein pancakes

Please yourself and your loved ones, get ready in the morning a cheap, but useful protein pancakes. For this you need:

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

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

In the afternoon

Lunch – time dishes. A great option would be soups and salads. Making a menu for the week, be sure to pay attention to the following lunch options.

Chicken with beans

This dish is a complete meal, after which you can drink a glass of juice or a Cup of tea. Another possibility is that the main element you can use Turkey. For its preparation take:

  • chicken fillet 350-400 g;
  • beans 450 g;
  • cherry tomatoes;
  • pesto sauce;
  • spices according to taste.
  1. Pan brush with olive oil, fry in it the chicken breast with spices.
  2. Advance beans soak in water for 4 hours, then cook in the pot and added the tomatoes and pesto sauce.
  3. Combine all the ingredients and tormented on low heat for another 5-7 minutes.

Beef burgers

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

  • skimmed milk – of 70-100 ml;
  • onions – 1-2 Pieces;
  • salt and pepper to taste.
  1. Onion peel, cut into large chunks and put in blender.
  2. Add the milk and whisk.
  3. Minced salt and pepper, and introduce the onion mixture. Stir it carefully.
  4. Formed the patties, lay them on the laid parchment baking sheet and place in the oven for 45 minutes at 180 degrees.

Baked fish

Fish is a source of protein and micronutrients. Select low-fat varieties. The perfect solution is Pollock. To make a delicious and juicy fish recipe SECTION, you'll need:

  • 6 pieces of Alaska Pollock fillets (total weight about 500-600 g);
  • quartered lemons;
  • 5 tablespoons of Apple juice;
  • 1 onion;
  • the salt and pepper.
  1. Fish fillets, wash, dry, RUB with salt and spices, sprinkle with the juice.
  2. In foil greased with olive oil, put fillet of fish on top sprinkle with onion half-rings, pour the Apple juice.
  3. Wrap the fish and bake in the oven, preheated to 200 degrees for 40 minutes.

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

Before going to bed

menus for weight loss

Food at night should be light and low in calories. For dinner it is best to eat low fat cottage cheese, salad, seafood (cooked squid, cooked fish), egg whites, fish, meatballs. Anyway, the main thing – to capture the essence and respect the General rules PP. We offer you the recipes for salads that will be a great dinner for you.

Radish salad

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

Salad "Vkusnyashka"

Gently and delicious salad you will cook for 10 minutes. If you want to do this, take 100 grams of celery and cucumber, cut into cubes. Two boiled eggs, also cut and add to the vegetables. 50 grams of low fat cheese to grate on a grater. Additional 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 cucumbers. Grate all the ingredients, except the grated, salt, pepper, add the herbs and olive oil. Salad is ready and you can serve it to the table.

Snacks

The question of snacks always occupies a special place in the discussions and rules separately or the various forms of energy. Snacking needs, often referred to as brunch and afternoon tea. However, the main thing is snacking. The food should be easily digested and have a small part. A great snack, are:

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

A proper diet can be used not only La weight loss, but for muscle mass. This is important for strength athletes who are building muscle. In their case, the emphasis should be on complex carbohydrates, not protein.

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

Don't forget the tips from the nutrition, exercise, drink lots of water, take a walk in the fresh air and avoid stress. Only a holistic approach will guarantee you good health, youthfulness and beauty for many years.