The food is essential for every human being on earth, because from it "is" all that is necessary for the preservation of health and the development of the organism. Trends of the XXI century have led to a food cult: a large number of shops, cafes, Restaurants, market stalls with "Snacks" attracts millions of people. However, almost all of this supply points to sell harmful for the body products that overweight, their consumption leads to metabolic disorders and other health problems.
How to eat right and to eat what to lose weight? The answer is simple: it is necessary, in the dietary kitchen. Hundreds of people at once to say that the food is monotonous and has no taste, but it is a wrong opinion. Chefs from all over the world have millions of tasty dietary recipes for losing weight, to the needs of women and men, and children.
Many people do not exercise, dietary food, as a part of the treatment after the disease, but it is not. A healthy diet is a good way to improve clean your body to remove the extra pounds, but also your health.
Every day to stay physically Fit one must consume more than 70 different substances: proteins, fats, carbohydrates, trace elements, minerals, vitamins.
Animal proteins not plant will be replaced. Substances in meat and fish, allow our body to produce the necessary energy for normal function. In the diet of children and young people present in animal proteins.
Traditionally, Russian food, contain large quantities of meat, potatoes, bread, baked goods, and sweet. Such a diet for us are accustomed to, but it's not only our body, but also the character harm.
As eat properly
There are many theories about what to eat. All of them are based on the judgments on the diet of our ancestors. The opinion of the people you shared to those who believe that earlier the people used as food, only vegetarian products, for followers of meat-eating — vegetarian. In any case, everyone believes that he is right and those discussions have been around for decades.
Dietary cuisine – balanced and moderately complex food to maintain the health and beauty of the human body. Diet wizard is the program of the diets on the basis of the following factors:
- the intensity of life;
- The place of accommodation.
Dietary foods, especially for children, not suitable for an adult.
The composition of the diet for slimming
The principles on which a diet is built for weight reduction:
- Calorie balance. An important factor in the compilation of the program for the weight reduction, because to get rid of the extra pounds they create in the body a lack of protein. The Protein during the Absorption decay into amino acids that the human body in energy processes, i.e. the lack of this element make the body for removal of fat tissue, and take energy from you. Also during the compilation of the diet of the system should be followed: how much calories have a lot of – so and burned. An active lifestyle allows for a constant control of the "destruction" of fat and dietary diet promotes a more efficient weight loss.
- The Diversity. Always, you need to eat a balanced diet. Man is omnivorous, but for a normal life requires a full-fledged and high-quality nutrition. Is no longer on vegetarianism, and even on meat or fruit.
- NO overeating! The first thing that who need to lose weight, accustom your body to eating small portions of food. According to the rules of dietetics a serving should not exceed 200-350 G for the main meals and for Snacks – 50-150 g.
Compliance with the basic principles of construction of diet food, you can conveniently schedule the recording of the food allowed them, later on, a good figure and good health
Meals with calorie count
The development of a diet Regime, you should on the calories. Calories are necessary for the human body. They help functioning of the breathing, the pumping of blood through the vessels, the organs, and so on.
The calorie content of the products, you need to the following to know:
- in a gram of Protein 4 calories;
- in gram of 9 calories fat;
- in a gram of carbohydrates – 4 calories;
- in a gram of alcohol is 7 calories.
Despite the fact that alcoholic beverages contained calories, no nutrients.
To your tastes, you first need to determine that for the organism the necessary amount of calories. You just calculate: per kg of weight of a calorie per hour. This is for people over the age of 20 to 40 years require 1200 to 1500 kcal per day. Of course, the rate of fat combustion at all different, it depends on the amount of physical activity, Stress, and activity of life.
Products to forget about the it is worth
In your desire to lose weight, some people struggle with Hunger. So don't come absolutely. Development of a menu for a week with calories, you will eat properly, without causing any damage to your body and with the purchase of a perfect figure.
To reach desired weights, have to forget about the existence of certain "harmful for the figure" products:
- Baked goods;
- Pork, meat of goose and duck, bacon, lamb;
- Vegetable oil and Butter, Margarine;
- fat-containing milk and milk products;
- the bought juices, lemonades, Cocktails, cocoa;
- alcoholic beverages;
- Ready meals, smoked, and boiled sausages;
- Dry fruits;
Such products do not harm your body, but to bring the body in order that you will not work.
Vegetarianism – Power mode, in which the person waived in whole or in part, to the consumption of animal products. Supporters and opponents of herbal diet a large amount, and hardly ever come to a General consensus. In any case, the today of supporters of vegetarianism, more and more, and so the number of tasty and interesting recipes that use only herbal ingredients is on the rise. For Example:
Sweet Pumpkin Puree. Calories 167 kcal per 100 g.
Diet Dessert from the calculation to three servings you will need: 250 G pumpkin, 50 G of roughly grated walnuts, 125 G of plum jam, sugar and cinnamon to taste.
Preparing the dish is very simple. Pumpkin, cut into cubes, baked in the oven at a temperature of 180 degrees. To be crushed after cooking the pumpkin porridge, added cinnamon, sugar. In a deep bowl, half of the pumpkin-ground added the next layer of jam. Further, after the surface evenly, the remnants of the mash is distributed. The court goes into the refrigerator for 10-12 hours. Before serving the Dessert with nuts.
Onion soup. Energy value 32 kcal per 100 g.
For the preparation of three servings of low-fat soup, you will need the following ingredients: three medium-sized onions, half a head of cabbage, a carrot, half a tomato, spices and herbs to taste.
Preparation of the soup is that first finely cut all vegetables. The ingredients in water and put on fire. The broth on gold, can be a little fry the onions in olive oil. The onion goes well with vegetables. The soup must boil for ten minutes. Over time, they reduce to cover the flame and cover the pot with a lid. Vegetables languish on low heat for another 30-40 minutes.
Resignation from animal products can be used to a lack of vitamins and minerals in the body. Make your diet should contain products with a high content of iron, iodine, calcium and vitamins D and B12.
Diet recipes for weight loss at home
In any case, in order to eat, cooking at home, such as in restaurants, the amount of oil can be absorbed and spice in your dish.
Nutritionists recommend that, if possible, the use of salt and spices, to exclude the courts, as they can irritate the stomach, causing Hunger.
Cooking and eating according to nutritional needs, you must consider the following guidelines:
- It should be slow and quiet. The careful chewing of food to ensure complete absorption of all the necessary items.
- The court has an appealing look and a pleasant taste.
- Diet dilute various vegetables and fruits.
- Dairy products are meals eaten separately from the main.
- Cooking should only once.
- Three hours before bedtime do not eat.
- Fruits and vegetables are separated.
- From the table, feeling the need to stand up with a slight hunger.
Remember that all the products used in the preparation should be fresh and clean.
Essential products for a diet
For the preparation of the food for weight loss some products, which will help you fight with obesity:
- Poached Eggs. The usual chicken egg, hard-boiled and eaten for Breakfast, saturate the body with the necessary amount of Protein for a fruitful day.
- Sauerkraut. Many well-known from the childhood, cabbage normalizes the intestinal flora, promotes proper digestion.
- Low-Calorie Yogurt. Dairy product does not help you satisfy your Hunger, while snacking on the job, but also an excellent Dressing for salads.
- Barley. These grains contain large amounts of fiber, which is so important in losing weight. It contributes to the improvement of the metabolism and creates a feeling of fullness.
- Legumes. A large amount of antioxidants in the bean, the body is ready for new achievements.
- Linseed. Ground Flaxseed helps to quickly throw off 2-3 kg per week. Rich in fiber, the product substances added in small portions, in cereal or yogurt.
- Celery. Wonderful vegetables, of which you have all heard slimming. Celery rejuvenates the cells of the body, promotes the normalization of digestive and contains many useful vitamins, minerals and a Minimum of calories.
- Chicken fillet. The most popular lean Protein is the best product for the diet.
- Avocado. Healthy fruit that fills the body of fat, minerals and vitamins, however do not abuse. Standard Avocado a day — 1-2 slices.
- Spinach. One portion of this green plant contains 5 types of vitamins, dietary fiber, Magnesium, and folic acid.
Adherence to guidelines for diet food and counting calories, you can remove the extra pounds after a month.
Recipes with calories for home made
Of course, a diet is unable to comply with, to cook only at home, but not every family member wants to put on a diet. In this case, different Tricks are valid, because the usual meals can go unnoticed low-calorie substitute. Example of home recipes Schnitzel with calories:
Chicken cutlets in a water bath. Calorific value of 145 kcal per 100 g.
For the preparation of seven servings you will need the following ingredients: 1kg of minced meat, 2 pieces onion, 1 piece of celery, 150 G of hard cheese, 2 tablespoons of Sauce made of Mayonnaise, 2 eggs, spices to taste, water for steamers of 150 ml.
In the chicken, grated added on a fine grater onion, celery, cheese. Mix all the ingredients together, that's where the eggs and spices. From the finished mass of the little cake formed and put in a steamer. The court is ready in 25-30 minutes.
Recipes for every day
If you decide to go on a diet-diet can best develop a complete menu for a week. This approach helps to save time searching for suitable recipes, and also you immediately the desired products you can buy in the Shop for the preparation.
Menu for a week with calories
Diet, calculated according to calories, to follow quite difficult, but it allows you to effectively lose weight. Example diet for a week:
Monday 500 Calories
- Tomorrow: two chicken-egg whites, half a Grapefruit
- Lunch: 200 G of fresh vegetables
- Day: 150 grams of boiled chicken meat, 150 G of vegetables
- Snack: 250 ml of freshly squeezed juice
- Evening: 200 G vegetable salad with chicken
Tuesday 800 Calories
- In the morning: 100 G low-fat cottage cheese, green tea
- Lunch: local fruits
- Day: 250 grams of steamed vegetables with chicken fillet
- Evening: a glass of low-fat milk Drink, 100 G of stewed beef, sweet pepper
Wednesday in the 500 calories
- Tomorrow: salad made of local fruits with yogurt Dressing, Protein omelette
- Day: 250-300 G of cooked chicken with red or brown rice
- Evening: a Cup of low-fat yogurt, 150 G of beet salad, 100 G steamed fish
Thursday in the 1000 calories
- In the morning: 120 G of cottage cheese, tomatoes, tea without sugar
- Lunch: a glass of low-fat milk drink
- Day: 80 G of buckwheat, 60 G of boiled chicken meat, 100 G of fresh vegetables
- Evening: a slice of bread from grain, 50 G chicken, boiled, stewed tomato, half a Grapefruit, green tea
- In the morning: 150 G rolled oats 70 G of berries, drinking coffee
- Lunch: 100 G Of Carrot Salad
- Day: 80 G buckwheat, fish cutlets, steamed (50g), 100 G of vegetable, natural juice
- Snack: Fruit
- Evening: 150 G of boiled beef, 70 G of fresh vegetables
Saturday 1200 Calories
- Tomorrow: oven-baked Protein omelet, tea or coffee
- Lunch: 100 G salad from cabbage
- Day: 200 ml of vegetable soup, 100 G cooked chicken, 70 G of fresh vegetables
- Snack: a fruit, 50 G of hard cheese
- Evening: 200 G of fried fish with vegetables
Sunday to 1000 calories
- Morning: boiled egg, 100 G of fresh vegetables
- Lunch: 100 G Of Fruit Salad
- Day: non-fat cream soup, slice of Toast bread, natural juice
- Snack: three squares of dark chocolate, tea without sugar
- Dinner: 150 G boiled chicken meat, 100 G of steamed vegetables, tea
Remember that for the normal digestion of at least two liters of pure water per day needs to consume.