Many women today try to live a healthy lifestyle, do sports, and also the transition to proper nutrition. There are many diets that help to reduce weight quickly, but you don't keep working the result will always be, because the lost pounds quickly. To avoid this, you should be on the menu of proper nutrition for weight loss painted for every day.
The result is visible diet in just one month, and when you get used to such food, you can keep a nice figure for the coming years. In a well-balanced diet all the necessary nutrients, including vitamins and minerals to improve the health and well-being.
Principles of proper nutrition
There are a few rules to note the importance in this type of diet to follow if the Council, the weight at the end increase again. Should the rules of the diet include:
- In the morning and in the afternoon you can have more food to eat than the night time, because the metabolism of the day goes by faster. In the evening, cook should be without a light dinner as well as sweets.
- The process of Assimilation of the food went faster, and value, is to divide your meals to six times. Don't make breaks too long, to not feel Hunger.
- Any Junk Food, and fatty foods and products, you must abandon, it will help to reduce weight faster.
- In food, it is recommended that foods rich in complex carbohydrates, Supplement the diet with fresh fruit. This speeds up the process of weight loss.
- The result of get, must get used to it, this principle of the power supply, since only the constant adherence to the rules will help, the harmony of the figure.
- In the selection of products important such ingredients that rich in minerals to add in the menu, dietary fiber, vitamins, and other components.
A couple of facts, which is important for weight loss
The right diet for weight loss should are, correctly, in the menu for each day of useful products include.
In the body should come from:
- Proteins. This substance is the basis for the construction of cells and tissues in the body, if the Protein is not sufficient, the negative impact on the health of women. Useful proteins are in meat, but also vegetables and fruit. You recognize proteins of plant origin in bean cultures.
- Fats. Component saturates the human body and supplies him with energy to obtain. Fats are found in animal products, but they are not useful because they lead to an increase in harmful cholesterol. Better vegetable fats, preferably, to seeds and nuts, but also Avocados belong.
- The Carbs. Substance main source of energy, it is found in various sweets and fresh fruit. Sweets are simple carbohydrates, which are deposited by the body to be consumed slowly, in the Form of sugar. But the fruits are very helpful, and the decay of such carbohydrates is significantly faster.
- Vitamins, trace elements, mineral substances, not less than an important part of the diet. Doctors recommend a balanced diet, and enable in the menu for every day products that saturate the body with all the useful components.
If to reduce tips for proper nutrition to weight, then the result at the end is visible in a short period of time. In just a month you may have to adjust significantly the shape.
What foods are allowed
There is a certain list of ingredients that you can use if the correct and balanced diet.
Among them are:
- brown rice;
- the bread made from wheat flour;
- all natural dairy products without added sugar and fruits;
- Pasta from firm grades of wheat;
- lean meats such as chicken and Turkey;
- different types of grasses;
- white cheese with a minimal amount of salt in the composition;
- Fish low-fat varieties;
- low-fat cottage cheese;
- all kinds of vegetables, with the exception of potatoes;
- fresh fruit, except bananas and grapes;
- Coffee ground;
- Nuts in the raw state;
- Dry fruits (figs and apricots);
- green tea without sugar;
- Vegetable and berry juices;
- different kinds of spices;
- Olive and sesame oil;
- bitter chocolate;
- Sweets and jam.
Also in the diet for weight reduction, there is a separate list of products to eliminate it from the menu for each day.
To materials this content belong to:
- sweet candies and milk chocolate;
- Cheese, which has a high proportion of fat;
- the manufacture kinds of semi-finished products;
- Canned fish in oil and tomato sauce;
- sweet pastries;
- Confectionery, including waffles and cakes;
- white fresh bread;
- Sausage and smoked products;
- white rice;
- Noodles made from wheat flour;
- Margarine and Butter;
- oily Smetana;
- all kinds of sauces;
- Milk products and cheese, which contain sugar and additives;
- Ice cream and Pizza;
- any kind of fast Food, and biscuits;
- glazirovannie sirki;
- salted nuts;
- fatty fish or meat;
- all carbonated beverages;
- the alcohol production.
Chicken eggs are not prohibited, but it should be in the menu only proteins of this product, egg yolks contain more of the same use in foods than twice a week. Sometimes the porridge is a little honey can cookies, for Breakfast two times per week allowed.
Taking into account the data lists, put together a complete menu for each day, and the duration of the diet depends on how much kilos you want to reset.
The menu for each day
It is important to properly make a diet, the process of weight loss, but also the well-being of women is dependent on. If all of the rules and also the diet is quite varied, then transfer the restrictions in the diet is a breeze.
- Breakfast: Porridge made from millet with the addition of Butter, a glass of low-fat yogurt;
- second Breakfast: cottage cheese with low fat content, a green Apple;
- Lunch: buckwheat porridge with breast of boiled chicken, a hundred grams of cabbage salad and a glass of vegetable juice;
- Snack: boiled egg and 110 grams of green peas;
- Dinner: 140 grams of cooked fish with broccoli, a Cup of green tea.
- Breakfast: scrambled eggs from egg whites chicken egg, fresh of a fruit, or a Cup of coffee;
- second Breakfast: a handful of raw nuts;
- Lunch: soup on lean broth with the addition of Broccoli, salad with beans and ground Turkey, a Cup of green tea;
- Snack: a handful of prunes or dates;
- Dinner: salad from fresh Avocados with shrimp, Tofu and a piece of bread.
- Breakfast: salad made of a mixture of fruits, yogurt refuels two spoons;
- second Breakfast: a handful of raw almonds;
- Lunch: boiled brown rice, 110 grams, a piece of boiled beef and fresh herb salad;
- Snack: a pack of low-fat cottage cheese;
- Dinner: boiled tuna, and cauliflower.
- Breakfast: cheese cake in the oven 110 grams of low-fat cottage cheese, and tea without sugar baked;
- second Breakfast: two small apples;
- Lunch: serving of fish soup and two fresh cucumbers, you can add a piece of bread;
- Snack: a glass of low-fat yogurt and 25 grams of raw nuts;
- Dinner: Pollock baked 210 grams, salad of cucumber and tomato, green tea.
- Breakfast: cereal, oatmeal with water or milk, you can add 3 - 4 plums;
- second Breakfast: boiled egg, 1 cucumber;
- Lunch: Spaghetti made of wheat flour, 110 grams of beef, steamed serving of lean soup;
- Afternoon snack: 55 grams of raw nuts and a teaspoon of honey;
- Dinner: 120 grams of cottage cheese, stir-fried vegetables and chicken breast.
- Breakfast: muesli made from cereals on the water, a glass of Kefir;
- second Breakfast: 25 grams of raisins and 30 G prunes;
- Lunch: roasted Turkey breast, salad with cabbage and cucumbers;
- Snack: salad from fresh fruits;
- Dinner: vegetables stewed, 120 grams of boiled beef.
- Breakfast: a glass of freshly squeezed vegetable or fruit juice, not too salty cheese and a piece of bread;
- second Breakfast: salad of fruit and a Cup of tea;
- Lunch: soup-vegetable broth with legumes and salad with vegetables and meat;
- Afternoon snack: 120 grams low-fat cottage cheese and 20 grams of raisins;
- Dinner: vegetable stew with meat, tea, and two loaf-pan.
If the proper nutrition to be corrected for weight loss in a week, 2 - 3 Kilo-a great success.
Pros and cons
Every diet has certain advantages and disadvantages, therefore it is worth to tell more about the benefits of proper nutrition.
Among them are:
- Lowering cholesterol levels, as well as the normalization of blood pressure;
- the increase in the energy reserves in the body, which helps to eliminate drowsiness and fatigue;
- the skin is beautiful and healthy, thanks to the correctly selected diet, the skin of the face and body will be healthier and the body is cleansed of toxins;
- the work of the heart greatly improved, strengthens the blood vessels;
- the body weight normalized, which is very important for health, because the excess mass of the body leads to problems with the heart and the development of Diabetes.
Minus here is a should, because such foods have to stay a long time, and the result is not immediately noticeable.
Rules of diet for quick weight loss
There is a certain Option, the correct diet offers you the possibility, within a short period of time, a large number of excess weight, without the use of harsh dieting and restrictions. In addition, such a variant is the reduction in weight has a major advantage over diets, because the result is stored for a long time.
The base is such a diet that described above, but there are some important rules that should be adhered to.
- It is important to drink a way, is to reduce the main rule, which helps the water, the feeling of Hunger.
- Food should not be less than once in four hours, but the portions need to smaller size. Such a variant of the food helps to speed up the metabolism, is the opportunity to reduce weight faster.
- The basis of the diet of vegetables, berries and fruits should, at the least, the menu includes fish and meat, the products should be low-fat varieties.
- Necessary in the diet of black pepper, cinnamon powder and coriander, this will help the spices to activate the processes of digestion.
- If the feeling of Hunger was too strong, and until the next meal a couple of hours, you can eat it with your hands full of nuts or dry fruits.
- You should give up the ordinary black tea, and select green tea. This drink helps to recycle the fat reserves in the body into energy.
- You need more time to get out in the fresh air as well as sports.
The extra pounds start to go out already in the first week of the diet, and if you follow strictly the advice of the power supply, and no exceptions to the rule, then a good result will be possible not only quickly, but to also strengthen.
To significantly accelerate the process of weight loss, should the woman's physical stress, not less efficiency, have special massages and body wraps.
Compliance with the drinking way
Very often women underestimate the importance of water in weight loss, but it is an important item in the diet according to certain rules. It is important to remember that the drink only clean water without Gas, and on the day you should drink at least two liters of water.
Juices, tea and coffee do not belong in this lot. If you come in the body and insufficient amount of water, the negative impact on the female figure, but also the beauty of the skin and hair.
A few simple recommendations:
- to drink before each meal a glass of water;
- when the girls drink coffee, then you should add in the menu, 0.6 liters of pure water, as coffee dehydrates the body;
- various juices, compotes and black tea are not in the mode, so that their number is not as;
- per day you drink about two liters of water, but it is better to calculate the necessary amount according to the formula of 30 mg/kg must.
To identify the correct serving size
The right diet for weight loss the selection of an optimum amount of food you consume at once. The amount of food should be such that thirty minutes the feeling of Hunger arose again.
It is important to eat not too much, so you should follow the simple guidelines:
- Chicken meat or fish fillets into portions should be about 100-130 grams, the size is not greater than the size of the palm of the hand;
- Cereals and pasta - only a handful, about fifty grams;
- Vegetables should be available in large quantities, so the standard is considered to be 200-230 grams.
There are also basic rules of the calorie content of the meals, calories for a Snack should not kcal more than 200, for a full meal, amount of calories 400.