Proper nutrition for weight loss - menu and basic principles

Properly selected diet is an integral part of health and good appearance. Proper nutrition for weight loss, whose menu is very diverse, will help to become a happy owner of a slim and beautiful figure in just a few weeks. How to organize a meal by all the rules to make it useful - useful information for every woman.

Principles of proper nutrition

Eliminating completely from the diet of fatty and high-calorie foods, the menu will not turn into a balanced and correct. To do this, you must adhere to several important recommendations that all nutritionists of the world give. And this is not a complete exclusion of flour products or other harmful products, according to popular belief. After all, even pasta must be present in the menu of a person who is monitoring his health.

The basics of proper nutrition look like this:

  1. Fractional food intake. Portion should be the size of the palm, and the number of receptions, at least 5.
  2. Proper nutrition for weight loss, whose menu is built on the use of a large number of dishes, involves the inclusion in the diet of only those foods that have high nutritional value. That is, those in which there is a necessary complex BZHU for the full work of the body.
  3. Counting the caloric content of meals and the daily diet as a whole. The nutrition of the menu depends on the lifestyle.
  4. Reducing the consumption of granulated sugar and fats to a minimum. Fast food, pies, vareniki, dumplings and other semi-finished products - under strict prohibition.
  5. Food rich in carbohydrates is consumed until 12-00 a day. Then as late in the evening it is better to limit oneself to vegetables (except for those that contain starch) and fruits (except grapes, bananas and avocados).
  6. Compliance with water balance. The daily norm of drinking is two liters, which does not include the liquid of the first dishes, tea, coffee and other drinks. Experts advise drinking a glass of water for a third of an hour before a meal. This will allow the digestive system to start working and reduce the amount of subsequent food intake.
  7. The menu of proper nutrition for losing weight is caused by cooking on steamed, boiled, baked, stewed and using a grill. Fried, smoked and salty dishes are forbidden.

Food for proper nutrition

Some are sure that by reducing portions to the size of the palm, you can eat a little bit of everything, but this is not entirely correct. Each group of foods is digested in our own way, whereas mixing them with other dishes can lead to poor digestion, and this threatens the accumulation of new fat cells on the sides, abdomen and buttocks. Dieticians have developed the compatibility of products for proper nutrition table, which is offered below, will help to understand what products can be combined, and what layout should be avoided in order to protect themselves from a set of extra calories.

To combat excessive body weight is not harmful to the body, you need to organize a balanced menu. Dietary food does not imply a hunger strike and a waiver of vital products. On the contrary, the diet should be balanced and contain absolutely all groups of proteins, carbohydrates and even fats, but not animals, but plant.

Useful breakfast - proper nutrition for losing weight

The first meal is the most important and important, on which the saturation of the body with vital energy depends on the next day. Breakfast for a slimming menu, which can be the most diverse, is built on the consumption of carbohydrate and protein foods. It can be steam omelets, cottage cheese, with the addition of dried fruits, yoghurts, fruit salads and even toasts with several slices of cheese.

Correct food - lunch

Lunch is one of the important meals for people who are actively fighting with annoying centimeters on the body. The menu of a diet dinner includes meat or fish products cooked in a gentle way, loose broths, vegetable salads and several slices of dried whole-grain bread. You can complement the dinner with fruit jelly or a cup of green tea.

A healthy dinner - proper nutrition

Contrary to the existing misconception, there is no need to refuse dinner, if you need to get rid of pesky kilograms. Supper for weight loss, the menu of which is presented below, allows you to avoid fasting the body, in which he begins to accumulate all subsequent food, so as not to expose themselves to stress of this kind.

Dinner for people who lose weight, can consist of the following products:

Snacks on the correct diet for weight loss

There are 5-6 times a day full meals are highly undesirable, so experts recommend alternating the main meals with snacks. Snacks on the right diet are varied. Fruit salads, nuts, homemade yogurts (without the addition of sugar, jam, jams, etc.), squash or beetroot caviar with a slice of toast, dried bread with a slice of low-fat cheese, fruit jelly, etc.

Dietary recipes for weight loss

Among all the variety of backstage dishes that can and should be included in the menu for weight loss, there are those that can diversify the diet. Many make the mistake of eating the same type of food every day. Firstly, it is not humane with respect to the body, and secondly - it quickly gets boring, so the recipes for proper nutrition for weight loss should be as varied as possible.

Dietary recipes from cottage cheese

One of the simplest, but tasty and dietary recipes, the basis of which is cottage cheese, can be considered syrniki with bran. Preparation of this dish does not take much time, and the taste will not give way to the classical version.

Cheese dumplings with bran

Ingredients:

Preparation:

  1. Raisins are thoroughly washed and poured with boiling water. After an incident half an hour, drain the water, and dry the raisins.
  2. Cottage cheese grind with a fork, getting rid of all small lumps.
  3. Add bran, eggs and steamed raisins to the cottage cheese, after which we carefully mix the dough for the cheese cakes.
  4. Dairy cheeses from curd recipe, which you already know, fried in a non-stick frying pan, with the addition of vegetable refined oil.

Dietary recipes from chicken breast

Chicken breast is the most lean part of chicken carcass, therefore in most dietary recipes it is customary to use this part. The erroneous opinion that all low-calorie recipes are less tasty, this will prove a dish from the breast, baked in the oven with raspberries, honey and mustard.

Chicken fillet in the oven - dietary recipe

Ingredients:

Preparation:

  1. Grind the berries.
  2. We cut the breast into long strips, not more than 10 mm thick.
  3. We knead in a deep plate berries, mustard and honey.
  4. Chicken pepper, salt and roll in bran flour.
  5. Fry lightly the breast on a hot frying pan.
  6. Bake in the oven at 200 ° C for 10 minutes.
  7. We serve the chicken along with the berry sauce.

Dietary salads - recipes for weight loss

There are a lot of light dishes, both in terms of calories, and cooking. For example, a diet salad with squids whose recipe will be offered below, has a high nutritional value along with a low calorie content, which allows it to be included in the menu of people actively fighting overweight. Among the ingredients, there is not one that would be considered expensive.

Low Calorie Salad with Squid

Ingredients:

Preparation:

  1. Eggs boil hard.
  2. Fillet of squid is cut into strips.
  3. Chilled eggs cut into cubes.
  4. Onions cut into half rings.
  5. Mix yogurt with mustard and add salt, spices to taste.
  6. We connect the squids, eggs and onions in a salad bowl and water them with a dressing.